Bike Tour
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The cycling in the morning was 15 miles and the guide warned us repeatedly that the first 4 miles were up hill and tough. It was by far the most gentle cycle I have ever done! You do not need any level of fitness to do the cycling part. There is one steep bit that worst case, you could walk up in less than a minute. It is primarily flat / downhill and slow paced. If you're looking for a workout, this isn't the tour for you. I would suggest instead contacting them directly as the guide is very amiable and would suggest another route instead.
Wineries
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We were taken to 3 small wineries with fantastic views. The lunch is provided in the first winery with wine and was scrumptious.
Overall, I really enjoyed the tour. We were in Napa a week later and I would rate this tour higher than anything we did in Napa. The tour is from a family run company. The guide is chatty and knowledgeable.