We will be in Banff on september 7 for 3 nights and are looking for suggestions for moderate and/or strenuous hikes. Bike rides also. We have a car and are two fit couples in their 50s/60s thanks.
To give you appropriate recommendations, we'd need a bit more in the way of details.
What do you mean by moderate to strenuous - i.e. in terms of distance and elevation gain. Those terms can mean different things to different people, and if you are coming from lower elevations, you may notice the elevation here for the first few days.
And is Banff your only stop in the area, or is part of a longer trip -i.e. will these be your only two days to cover Banff and Lake Louise. Makes a big difference. Two days is really not enough time to do any real hiking the area. If that's your only time, I'd be getting up really early one morning to hit Moraine Lake, then do a full day of hiking at Lake Louise. The other day you could use around Banff or to do a long hike at Moraine Lake.
For biking, are you referring to road cycling or mountain biking? Banff doesn't offer a huge amount in the way of mountain biking -- there are some moderate trails in the Tunnel Mountain area, but most of the hiking trails are off limits to bikes. One nice, not too difficult ride is the Legacy Trail which goes from Banff to Canmore. You can rent bikes in either place and do round-trip, or take the bus or hiker/cyclist shuttle one way. Or go one way on the Legacy Trail and the other way on one of the mountain bike trails (Goat Creek). That would require more logistics though as you'd need a car at both ends. Lots of mountain biking in/around Canmore, and excellent trails at the Canmore Nordic Centre. Rebounc Cycle and Gear-Up in Canmore both rent bikes.
What is the order of your trip - i.e. is Banff before Jasper, then Lake Louise or ??? If you can give us the full itinerary, that helps us understand how much time you really have in each area.
With two full days in the Lake Louise area, I'd make the most of being within walking distance of the lake (i.e. no parking worries). One day I would definitely set aside the full day for a long loop to both teahouses and any other side excursions that you have time do/are interesting.
The other day you could choose to get to Moraine Lake early (or take the shuttle) and do a long hike there and see the larches. Or do a shorter hike, then have time to head over to Yoho NP. Or focus on Yoho NP - Takkakaw Falls area, Emerald Lake etc. And do Moraine Lake as a short evening trip one night.
Then for two full days in the Banff area, perhaps Cory Pass area, and then another day to Johnston Canyon (all the way to the Ink Pots or beyond) and exploring the Banff townsite area. Or even back towards Canmore to do a hike in Kananaskis Country.
Assuming you will have one or more days along the parkway, consider Wilcox Pass - you can go all the way into the pass and explore. Perhaps Helen Lake?
On the other day, if it's open, go to Edith Cavell Meadows. If that's not possible, perhaps Sulphur Skyline.
We can hike 3-5 hours at higher elevations and we road bike preferably. Here is the itinerary: Day 1-2 stay in whitefish at good medicine Lodge, day 3-4 Village Inn at apgar, day 5-6 Many glacier hotel, day 7-9 the juniper hotel in Banff, day 10-12 Mt Robson inn in Jasper, day 13-14 at Paradise lodge in lake Louise. Last night either Whitefish or Kalispell as we have 7 am flights the next day to return home. Thanks
The popular routes for road biking here in Jasper National Park are south on the Icefields Parkway, or, if you are looking for hills, up the Maligne Road, the Cavell Road, or the Marmot Basin Road. Most cyclists don't like riding on highway 16 because of the traffic, including a lot of trucks.
Strenuous hikes in JNP include the Sulphur Skyline, or you can hike the Bald Hills or Opal Hills trails up at Maligne Lake and include extra extensions beyond the main trail. At Cavell Meadows, there is also the possibility of adding on additional distance and elevation gain to the main loop.