Do you want to find the best Long Island biking trails? Whether you work or living here—or both—it’s easy to forget that our island is home to some of the most incredible bike paths, complete with challenging rides, ocean views, and so much more.
With all those pathways to navigate, where should you start biking Long Island? Of course, that answer depends your experience as a rider, the topography you want to explore, the current weather, and your physical capabilities.
Shortly, we’ll highlight some of our favorite bike trails in Long Island. But, before you clip in, your Massapequa podiatrists want to share some crucial safety tips.
Safety on the Long Island Biking Trails
Foot gear and bike set up matters when you’re navigating Long Island bike routes. If you’re wearing clip-in shoes, make sure they fit snugly, to avoid sliding in the footwear and slamming your toes against the hard ends, increasing your risk for ingrown toenails.
Next, let’s get your bike set up appropriately. Make sure your seat is in a low and comfortable position. If you ride with a seat that’s too high for your body, your toes will point downward, and your calf muscles will take a beating. (This increases your risk for Achilles tendinitis.) However, if you can stand to lower that seat a bit, your calf muscles will get a break at the top of your pedaling position, helping prevent overuse injuries.
Prone to burning pain the ball of your foot when you cycle (a condition bike mavens often call hot foot?) Getting a great fit on your biking shoe can help prevent problems. But, if the pain is pretty consistent when you ride, consider adding a Medical Grade Insole (MGI) to your riding shoes. Or, level up entirely and get fitted for a custom orthotic to wear with your cycling shoes. And, once you’ve got the gear in place, don’t forget to stretch before and after your ride, in order to further protect yourself from injuries!
Stretches for Biking Long Island
Want a great pre-biking warmup? Try incorporating this pre-and-post ride stretching routine, adapted from BikeRadar and Cyclist.
First, target those calf muscles by placing your hands ﬂat against the wall at shoulder height. Bring one leg behind you and place its foot ﬂat on the ﬂoor, with toes facing forward. Slowly lean forward over the front leg, keeping your back knee straight and the heel ﬂat on the ﬂoor, feeling a stretch in the big muscle of your calf.
After your ride, stretch your calves again, but also target those quads and hamstrings, too. For hamstrings, stand with support and raise your right leg, placing the heel of your right foot on top of a stable surface. Now, point your toes upward and fully extend your leg, gently leaning forward and pushing down until you feel a good stretch. Hold for 30 seconds, then switch legs.
Next, stand up straight and keep your feet hip-width apart. Raise your right foot behind you, grabbing it with your right hand, and pulling your heel towards your rear end while pushing your thigh forward. Hold for 30 seconds, feeling the stretch along the front and side of your quads, then repeat on the other leg.
Remember, these stretches should cause mild discomfort at best. But if they cause sharp pain or your body really resists the position, that could mean you’ve sustained an injury. If so, get off that bike and make an immediate appointment with our podiatrists in Massapequa.
Got all those safety tips down straight? Now let’s get to the good stuff: bragging on our favorite Long Island biking trails!
5 Best Biking Trails in Long Island
Ready to explore Long Island on two wheels? Check out some of our favorite spots.
1. Greenbelt trail
This 19.6-mile trail, located right next to our Nassau county podiatry practice, runs between Cold Spring Harbor State Park and the Massapequa Preserve, (incidentally connecting two of our favorite Long Island hiking trails.) A challenging trail with diverse terrain, expect to experience everything from wooded hills to flats, and plenty of stream and pond views.
2. Caumsett State Historic Park Preserve
Sitting on a scenic peninsula that extends into Long Island Sound, this state park contains miles of cross-country biking paths, traversing woodland, meadows, rocky shorelines and even salt marsh. Once inside the park, you can also enjoy beautiful gardens, excellent fishing and permitted scuba diving.
3. Eisenhower Park
Considered Nassau County's "Central Park," this 930-acre green space has miles of paved Long Island biking paths, including a 5-mile paved perimeter loop that offers beautiful views of the park’s lakes and golf course, and is even home to a youth Mini Mightyman triathlon each spring.
4. Jones Beach Bike Path
The paved Ellen Farrant Memorial Bikeway path runs parallels to the Wantagh Parkway from Cedar Creek Park to Jones Beach State Park. Forming the western portion of the Jones Beach Bike Path, also known as the Ocean Parkway Coastal Greenway, this bike path offers easy beach access, gorgeous waterfront views, beach access, and you may even spot some wild life along the trail while you’re pedaling!
5. Trail View State Park
Trail View Park is 400-acres and 7.4 linear miles, linking the Nassau/Suffolk Greenbelt Trail to Bethpage State Park. Keep following the path and you’ll eventually run into Nassau County’s south shore, gaining the opportunity to bike over that hilly terrain, or lock up your bike and take a hike. Not up for the extra challenge? Not to worry. The park’s many trails range in difficulty from beginner-level to a medium challenge.
Keep Biking Long Island with Your Massapequa Podiatrists
Love to bike, but hate how your feet burn and your Achilles tendon tightens up after a day spent hitting the pedals? Don’t let foot or tendon pain keep you from biking around Long Island. Instead, schedule an appointment with our podiatrists in Massapequa as soon as you feel discomfort. We’ll get to the bottom of your biking-related pain and get you clipped in and ready to go as soon as possible!