You have to stay on the bike loop. None of the connecting trails are open to bikes.
The Upper Falls trail is used at both the start and the end of the loop around the South Mountain area.
At the intersection of Upper Falls, go right and start the loop. You'll first pass Jacob Branch trail on the left. Shinny trail on the right. Then the trail to Jacob Branch campground will be on the left. Next will be the intersection with Horseridge and Lower CCC trail. Take a left on Lower CCC trail.
After around 13 miles you'll come back to Upper Falls trail. After turning left, you'll make a wet crossing of Jacobs Fork. It is around 8 meters wide and you can safely walk across. Just after the river crossing you'll pass through Upper falls camping area. In about 45 meters the trail will split. Go left and stay on Upper Falls trail.
You can park your bike and walk down to the top of the falls from here.
Proceeding left on Upper Falls trail you'll come to the most difficult climb of the loop. You'll pass a great view on the left of Benn Knob and the ridge line you came across.
Soon you'll come to the intersection with HQ trail, turn right for a nice downhill and make your way back to the parking Area.