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　　Spring is here and so is the cycling season．Here are some tips on how to do it safely and comfortably．

　　Watch your feet－Pushing with the wrong part of the foot can raise your risk of developing a painful injury of the heel and arch(脚心), says Rob Werstine, a sports physiotherapist(理疗师)and board member of the Canadian Physiotherapy Association．You should push with the ball of your foot, he says．

　　Layer up－While it's still cool, wear layers of clothing, with clothing close to the body that breathes and outer layers that do not absorb water．Go for bright colors that increase your visibility(可见度)．

　　Be reasonable－If you are just starting out and aren't in good shape, don't sign up for a 50-kilometre ride．And while cycling is great exercise for people who want to get into shape, if your doctor advises you not to do tiring exercise, cycling shouldn't be your starting position, Werstine says．Walk to begin getting into shape and then graduate to cycling．

　　Fix the fit－If you develop lower back pain or numbness in your hands and fingers from cycling, it could be your bike isn't adjusted properly for your height．A good cycle shop can help you find the right height for the seat and handlebars, but if you have continuing problems, consider consulting a bike fit physiotherapist, Werstine says．

　　Be mindful－You have to pay attention on the roads to vehicles, other cyclists and pedestrians(行人)．Consider taking a cycling safety course to practise your skills．Or do some reading about how to avoid dangerous cycling situations．bicyclesafe.com, for instance, lists 10 types of car-bike accidents and how to avoid them．

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　　People who have experienced an ill-fitting shoe know that when their feet hurt, other parts of their body are not happy．Attempting to carry on walking in spite of foot pain could trigger ankle, knee, hip, and even back pain, which can affect your health．That’s why it’s especially important to protect your feet as best as you can, and this often begins with the choice of your shoes．

　　When you choose a new pair of shoes, it’s important to follow some basic steps that will help to decrease your risk for foot pain．These include：

　　Shop at the end of the day, after you have been walking and standing about all day(generally when your feet are at their greatest size)．This is a good time to buy shoes so that you can avoid buying shoes that are too small．

　　Ask the sales associate to measure your feet, especially if you have lost or gained weight as this may have changed the length or width of your feet．And, if one foot is bigger than the other, fit the shoe to the larger foot．

　　If you have a foot health concern, please speak with your foot specialist for suggestions before buying the shoes．

　　Try on both shoes and walk around to ensure a comfortable fit even if you know your shoe size．

　　Buy the shoes to match the activity．For instance, while running shoes are designed to accommodate and absorb(吸收)heel strikes to the ground, tennis shoes provide greater side-to-side stability(平稳)．

　　Lastly, if the shoes you are trying on don’t feel right in the store, chances are they never will．

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　　Taking the train is a wonderful way to see America．In the 19th century, train routes appeared from coast to coast, carrying both people and goods Today, a long－distance Amtrak train trip is a different way to experience the United States．

　　The long－distance Amtrak trains have lots of room．Coach seats have lots of leg room and wide aisles(走廊), sightseeing lounges(休闲室)have large windows, and sleeping areas can provide a good night's rest．On a train trip, there's time to talk, play cards or board games, and read to one another．On a car trip, parents have to drive while on a train, parents can sit back and watch the scenery go by．Unlike an airplane, traveling by train is not the quickest way to arrive at your destination;the train is the destination in itself．

　　Amtrak manages long－distance trains that run through the United States．Routes have different names, such as Empire Builder, California Zephyr, Sunset Limited and Southwest Chief．The long－distance trains have double－decker cars(Superliners), sightseeing lounges, and a real dining car．On shorter trains, such as from New York to Washington．DC, the cars are single level and only have a snack bar．In the Superliner trains, the sightseeing lounge is lined with windows on the second level while on the lower level a snack bar and tables can be found．In the evening, videos are shown in the lounge car－either entertaining movies or documentaries．

　　Tip：As delays are common on Amtrak trains, always call the station before you go there．Otherwise, you may be cooling your heels(脚后跟)for hours．