There are not many smooth trails in CT, probably the smoothest/flowiest trails I know are at Salmon River in Colchester - really fun, mostly smooth, very flowy.
My top three:
1) Bigelow Hollow
2) Nathan Hale
3) Middlesex
I would consider all of those challenging from a technical perspective rather than smooth and flowy.
Huntington St. Park in Bethel has excellent fast flowing rollers on 10 ft trails with just enough rocky stuff to keep it interesting..Theres miles of it if your looking to build cardio on the mtb..The park also has lots of tight technical single track..Find the Chimney Trail..It'll keep you busy for over an hour..You WON'T clean it..Check it out..
1. Nassahegon. A lot of smooth flowy trail near the soccer fields. Well maintained.
2. Graville. Lots of trail, well maintained, flowy but not super smooth, rolling with a few steeps.
3. Mainus. Very nice, very well maintained flow trail on the Stamford side. A little small, though.
Aspetuck / Trout Brook is simple for longer mile rides esp. if you loop and loop. In season, of course. And don't ride there during/right after a hard rain. The Sierra Clubbers aren't happy 'bout the bikes.
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