Road Riding
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Most of these links are pictures of rides I've done in these various areas.  However, the "Local Rides (Kiski Valley)" link is a collection of maps with profiles, showing the distance, elevation, and other stats for the training routes I use close to home.  I have personally done all of these - some more often than others - but they all "work" well if you like using hills for training.  It's hard to NOT ride hills in this area, as the only "flat" roads are too heavily traveled to do a lot of cycling on.  One of the rides does indeed follow the river road where we ride for 5 or 8 miles on the flats, but that's the exception, not the rule.  Finally, you will note that these rides all start and end at my house.  Naturally, those that want to try them out can start and end at any point in the route since they are basically loops of one type or another.  If you right click and select "copy image", you can put it into Word or a Paint program and then ZOOM in to see the street names also. 

Happy Riding!!