The TriCities/Burnaby has quite a bit of variety: There are single track trails, dikes, short fairly steep inclines, paved trail, and some roads. In other words it is quite a bit of fun if you are fit. There are easier sub-loops from which to choose such as the PoCo Trail, and trails around the Coquitlam Center.
The main features include: Coquitlam City Center Park with its Lafarge Lake, salmon streams in greenways, Rocky Point Park in Port Moody, Barnet Marine Park, Burnaby Urban Trail, a Section of the Central Valley Greenway along the Brunette River, Colony Farm Regional Park, the dikes along the Fraser River and the Pitt River, the Coquitlam River Park, and as a great option Minnekhada Regional Park.
See the full description in ‘Directions‘ below.
Note that the orange track is the complete cycle route described here.