Is a Bike Fit Necessary?

Picture this: You're cruising down the open road, the sun warming your face and the rhythm of your pedals syncing with the beat of your heart. But wait, something feels off. Your knees ache, your back protests, and your saddle...well, let's just say it's not exactly a throne of comfort.

Enter bike fitting, the magical art of tailoring your trusty steed to fit you like a glove. It's like having a bespoke suit made by the finest tailor in town, except in this case, your tailor is a seasoned bike whisperer armed with a tape measure and an eye for ergonomic excellence.

Benefits of Bike Fitting

1. Enhanced Comfort: Proper bike fitting ensures that the rider's body is positioned ergonomically on the bicycle, reducing strain on muscles and joints. This leads to a more comfortable riding experience, particularly during long-distance rides or extended periods of cycling.

2. Improved Performance: A well-fitted bike maximizes power transfer and efficiency, enabling riders to generate more power with each pedal stroke. Adjustments such as saddle height, handlebar reach, and cleat positioning can optimize pedaling mechanics, aerodynamics, and overall riding efficiency, ultimately enhancing performance in terms of speed, endurance, and handling.

3. Injury Prevention: By aligning the bike setup with the rider's biomechanics, bike fitting helps prevent overuse injuries and reduces the risk of developing chronic issues such as knee pain, lower back discomfort, or saddle sores. Proper alignment minimizes stress on vulnerable areas of the body, contributing to long-term musculoskeletal health.

4. Customization: Every rider is unique, with different body dimensions, flexibility levels, and riding preferences. Bike fitting allows for customization of the bike's geometry and components to match the rider's specific needs, ensuring a personalized fit that maximizes comfort and performance.

Debunking Misconceptions

1. One Size Fits All: Contrary to the belief that a standard bike setup is suitable for all riders, bike fitting acknowledges the diversity of human body shapes and sizes. A customized fit takes into account individual differences, ensuring optimal comfort and performance for each rider.

2. Cost-Effectiveness: While some may perceive bike fitting as an unnecessary expense, investing in a professional bike fit can prevent future discomfort, injuries, or equipment-related issues, ultimately saving money in the long run. Moreover, many bike shops offer affordable fitting services, making it accessible to riders of varying budgets.

3. Limited Applicability: Bike fitting is not limited to elite athletes or competitive cyclists; riders of all levels and disciplines can benefit from a proper fit. Whether riding for leisure, commuting, fitness, or competition, a well-fitted bike enhances the riding experience and promotes enjoyment and safety on the road or trail.

Conclusion

In conclusion, bike fitting is not only beneficial but also essential for cyclists seeking to optimize their riding experience. By enhancing comfort, performance, and safety, bike fitting plays a crucial role in promoting long-term enjoyment and sustainability within the cycling community. Debunking misconceptions surrounding bike fitting highlights its universal applicability and underscores the importance of prioritizing rider well-being and satisfaction. As such, investing in a professional bike fit is not merely a luxury but a wise decision that contributes to a fulfilling and rewarding cycling journey.

What State has the BEST Mountain Biking

There are several states in the US that are known for their excellent mountain biking trails, and the answer to this question can be subjective depending on individual preferences. However, some states are more well-known for their mountain biking than others.

Here are a few states that are often considered to have some of the best mountain biking:

1) Colorado

Colorado is considered by many to be the best state for mountain biking due to its extensive network of trails, beautiful scenery, and variety of terrain. The state has over 5,000 miles of mountain biking trails, including the famous Colorado Trail, which runs over 500 miles from Denver to Durango.

Colorado is considered the best mountain biking state due to its combination of stunning scenery, diverse terrain, world-class trails, and a thriving mountain biking culture. Here are a few reasons why:

1. Scenic beauty: Colorado offers some of the most stunning mountain scenery in the United States. Riders can take in views of the Rocky Mountains, high alpine meadows, aspen groves, and deep forests.

2. Diverse terrain: Colorado has a wide variety of terrain for mountain biking, from high-alpine trails to desert singletrack, and everything in between. Riders can find everything from flowy cross-country rides to challenging technical descents.

3. Extensive trail system: Colorado has an extensive trail system with over 5,000 miles of trails. The trails are well-maintained and offer a variety of difficulty levels to cater to different skill levels.

4. World-class trails: Colorado is home to several world-class mountain biking trails, including the Colorado Trail, the 401 Trail, and the Monarch Crest Trail.

5. Mountain biking culture: Colorado has a thriving mountain biking culture, with many communities embracing the sport and offering resources and events for riders. Mountain biking is a popular pastime for both locals and visitors.

Overall, Colorado's combination of stunning scenery, diverse terrain, extensive trail system, world-class trails, and thriving mountain biking culture make it the best mountain biking state in the United States.

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Crested Butte, Colorado

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Top 5 Singletracks in Colorado

1. The 401 Trail - Located near Crested Butte, Colorado, this 14-mile trail is known for its stunning mountain views and wildflowers.

2. Doctor Park Trail - Located near Crested Butte, Colorado, this 6-mile trail offers technical challenges and steep descents through aspen groves and meadows.

3. Kenosha Pass Trail - Located near Bailey, Colorado, this trail offers a 14-mile ride through aspen groves and pine forests with views of snow-capped peaks.

4. The Monarch Crest Trail - Located near Salida, Colorado, this trail offers high-altitude riding with stunning views and technical challenges over 35 miles of singletrack.

5. The Lunch Loop Trail - Located near Grand Junction, Colorado, this trail offers technical challenges and scenic views over 36 miles of singletrack.

2) Utah

Utah is considered the 2nd best state for mountain biking due to its diverse landscape and extensive trail system. Here are a few reasons why:

1. Varied terrain: Utah offers a diverse range of terrain for mountain biking, from slickrock to high-alpine trails, desert singletrack to forested mountain rides.

2. World-class trails: Utah is home to several world-class mountain biking trails, including the famous Slickrock Trail in Moab, which is a 12-mile loop with steep climbs, descents, and challenging technical features.

3. Extensive trail system: Utah has an extensive trail system with over 6,000 miles of trails, making it a mountain biker's paradise. The trails are well-maintained and offer a variety of difficulty levels to cater to different skill levels.

4. Scenic views: Utah's stunning landscapes provide breathtaking views while riding, from the red rock formations of Moab to the towering Wasatch Mountains.

5. Weather: Utah's dry climate and mild temperatures make it an ideal location for year-round mountain biking. The state receives over 300 days of sunshine each year, making it possible to ride even in the winter months.

Overall, Utah's combination of diverse terrain, extensive trail system, world-class trails, scenic views, and favorable weather make it a top destination for mountain bikers.

Top 5 Singletracks in Utah

1. Slickrock Trail - Located in Moab, Utah, this 10.5-mile loop trail is considered one of the most iconic mountain biking trails in the world. It features challenging technical features, steep climbs, and descents on slickrock terrain.

2. The Whole Enchilada Trail - This trail is a 26-mile point-to-point ride that begins at the top of the La Sal Mountains near Moab, Utah. It offers a range of terrain and scenery, from high-alpine meadows to slickrock ledges and a final descent through a canyon to the Colorado River.

3. Wasatch Crest Trail - Located in Salt Lake City, Utah, this 20-mile trail offers stunning views of the Wasatch Mountains, Park City, and the Salt Lake Valley. It offers a challenging ride with technical descents and climbs.

4. Thunder Mountain Trail - Located in Bryce Canyon National Park, Utah, this 7.3-mile trail offers a unique ride through hoodoos and rock formations, with steep climbs and fast descents.

5. Gooseberry Mesa Trail - Located in Hurricane, Utah, this 13.5-mile trail offers technical challenges on slickrock terrain with stunning views of Zion National Park and the surrounding landscape.

3) California

California is considered the 3rd best state for mountain biking due to its diverse terrain, extensive trail system, and favorable weather conditions. Here are a few reasons why:

1. Varied terrain: California offers a diverse range of terrain for mountain biking, from coastal trails to high-alpine routes, desert singletrack to forested mountain rides.

2. Extensive trail system: California has an extensive trail system with over 16,000 miles of trails, making it a mountain biker's paradise. The trails are well-maintained and offer a variety of difficulty levels to cater to different skill levels.

3. Scenic views: California's diverse landscapes provide breathtaking views while riding, from the Pacific coastline to the Sierra Nevada Mountains.

4. Favorable weather: California has a mild climate and offers year-round riding opportunities. The state receives plenty of sunshine, making it possible to ride even in the winter months.

5. World-class trails: California is home to several world-class mountain biking trails, including the Downieville Downhill, the Tahoe Rim Trail, and the Santa Cruz Mountains.

Overall, California's combination of diverse terrain, extensive trail system, scenic views, favorable weather, and world-class trails make it a top destination for mountain bikers.

Top 5 Singletracks in California

1. Downieville Downhill: Located in the Sierra Nevada Mountains, this 17-mile trail features fast descents, technical rock gardens, and stunning views.

2. Tahoe Rim Trail: This 165-mile trail circles Lake Tahoe and offers breathtaking views of the lake and surrounding mountains. The trail features a mix of singletrack and dirt roads, with options for both cross-country and downhill riding.

3. Mount Lowe Railway: Located in the San Gabriel Mountains, this 5-mile trail features challenging technical terrain, steep climbs, and incredible views of the Los Angeles basin.

4. Soquel Demonstration State Forest: Located near Santa Cruz, this network of trails offers a range of difficulty levels and features fast flowy singletrack, technical descents, and scenic vistas.

5. Big Bear Mountain Resort: Located in the San Bernardino Mountains, this resort offers over 60 miles of trails, including the famous Skyline Trail, which features over 4,000 feet of vertical descent and stunning views of the surrounding mountains.
   
   
   
   
   

4) Oregon

Oregon is considered the 4th best mountain biking state for several reasons:

1. Diverse terrain: Oregon offers a diverse range of mountain biking terrain, from the high alpine trails of the Cascades to the rugged coastline. Riders can find everything from flowy singletrack to technical descents.

2. Extensive trail system: Oregon has an extensive trail system with over 2,000 miles of trails. The trails are well-maintained and offer a variety of difficulty levels to cater to different skill levels.

3. World-class trails: Oregon is home to several world-class mountain biking trails, including the McKenzie River Trail, Oakridge Trail, and Alpine Trail.

4. Mountain biking culture: Oregon has a thriving mountain biking culture, with many communities embracing the sport and offering resources and events for riders. Mountain biking is a popular pastime for both locals and visitors.

5. Scenic beauty: Oregon is home to some of the most beautiful scenery in the United States, with the rugged coastline, towering forests, and snow-capped peaks providing a stunning backdrop for mountain biking adventures.

Overall, Oregon's combination of diverse terrain, extensive trail system, world-class trails, mountain biking culture, and scenic beauty make it one of the top mountain biking states in the United States.

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Top 10 States for Mountain Biking in the US (2021)

This ranking is based on a 2021 survey by Singletracks, a popular online mountain biking community, and may differ from other rankings based on different criteria.

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Top 5 Singletracks in Oregon

1. McKenzie River Trail: This 26-mile trail is considered one of the best mountain biking trails in the United States. It features scenic waterfalls, old-growth forests, and challenging technical sections.

2. Oakridge Trail: The Oakridge Trail is a 20-mile trail in the Willamette National Forest that features fast flowy singletrack, technical sections, and stunning views of the surrounding mountains.

3. Sandy Ridge Trail System: Located near Portland, the Sandy Ridge Trail System offers over 15 miles of trails with a variety of difficulty levels. The trails feature fast flowy singletrack and challenging technical sections.

4. Alpine Trail: The Alpine Trail is a 14-mile trail located in the Cascade Mountains that features breathtaking views of the surrounding mountains and challenging technical sections.

5. Phil's Trail Complex: Located in the high desert of Central Oregon, the Phil's Trail Complex offers over 100 miles of trails with a variety of difficulty levels. The trails feature fast flowy singletrack and technical sections, and the scenery is stunning.

5) Vermont

Vermont may not be the first state that comes to mind when you think of mountain biking, but it's actually a hidden gem for riders looking for a great experience. Here are a few reasons why Vermont is considered the 5th best state for mountain biking:

1. Diverse Terrain: Vermont offers a little bit of everything when it comes to mountain biking, from rolling hills to rocky descents. This means that riders can find trails that cater to their specific preferences, whether they're looking for a challenging technical descent or a flowy singletrack.

2. Extensive Trail System: With over 750 miles of trails throughout the state, riders have plenty of options to choose from. The trails are well-maintained and offer a variety of difficulty levels, so riders of all skill levels can find something that suits them.

3. Stunning Scenery: Vermont is known for its beautiful landscapes, with lush forests, rolling hills, and scenic lakes and rivers. For mountain bikers, this means that every ride is a chance to soak up the natural beauty of the state.

4. Mountain Biking Culture: Communities throughout the state have embraced the sport, with many offering resources and events for riders. This has created a vibrant and welcoming community of mountain bikers, making Vermont a great place to ride no matter where you're from.

5. World-Class Trails: Vermont is home to several world-class mountain biking trails, including the Kingdom Trails, which features over 100 miles of trails through scenic woodlands and fields. These trails are a testament to the state's commitment to mountain biking, and are a must-ride for any serious rider.

Overall, Vermont offers a great mountain biking experience that is hard to match. With its diverse terrain, extensive trail system, stunning scenery, mountain biking culture, and world-class trails, it's no wonder that Vermont is considered one of the top states for mountain biking.

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Top Craft Breweries in Vermont

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Top 5 Singletracks in Vermont

1. Kingdom Trails: This trail system is located in East Burke and is considered one of the best in the country. It offers over 100 miles of well-maintained singletrack with something for everyone, from beginner to expert.

2. Perry Hill: Located in Waterbury, this trail system offers over 20 miles of technical singletrack that will challenge even the most skilled riders. The trails are well-maintained and offer stunning views of the surrounding mountains.

3. Cady Hill Forest: Located in Stowe, this trail system offers a variety of trails for riders of all levels. The trails wind through beautiful forests and offer stunning views of Mt. Mansfield.

4. Millstone Hill: Located in Barre, this trail system offers over 35 miles of singletrack through a historic granite quarry. The trails are technical and challenging, but the stunning views of the quarry make it worth the effort.

5. Pine Hill Park: Located in Rutland, this trail system offers over 16 miles of singletrack that wind through beautiful forests and past scenic ponds. The trails are well-maintained and offer a great mix of flowy and technical riding.

6) Arizona

Arizona is considered the 6th best state for mountain biking due to its unique and diverse terrain, challenging trails, and beautiful scenery. Here are a few reasons why Arizona is a great state for mountain biking:

1. Varied terrain: Arizona offers a variety of terrains, from desert to mountainous terrain, which makes it an ideal destination for mountain bikers. The state has a number of trails that are suited for different skill levels and interests.

2. Great weather: With over 300 days of sunshine per year, Arizona has a long mountain biking season. This means that you can ride the trails for most of the year, making it an ideal destination for riders who want to ride year-round.

3. Challenging trails: Arizona's trails offer a range of technical challenges for riders of all levels. From fast, flowy singletrack to steep and rocky terrain, there is something for everyone.

4. Beautiful scenery: Arizona's natural beauty is a major draw for mountain bikers. The state's trails wind through stunning landscapes, including red rock formations, canyons, and forests.

5. Great biking culture: Arizona has a thriving biking culture, with many communities that support mountain biking. There are plenty of bike shops, clubs, and events throughout the state that cater to riders of all levels.

Overall, Arizona is a great state for mountain biking due to its varied terrain, great weather, challenging trails, beautiful scenery, and thriving biking culture.

Top 5 Singletracks in Arizona

1. South Mountain: Located in Phoenix, South Mountain offers over 50 miles of trails that range from easy to extremely difficult. The trails wind through the desert landscape, offering stunning views of the surrounding mountains and city.

2. Hawes Trail System: Located in Mesa, this trail system offers over 20 miles of singletrack that wind through the Sonoran Desert. The trails are challenging and technical, with plenty of rocky terrain and switchbacks.

3. The Hangover Trail is a highly technical singletrack trail located in Sedona, Arizona that is known for its stunning views and challenging terrain. The trail is approximately 9 miles long and offers steep climbs, rocky descents, and exposure along narrow ridges that are not recommended for beginner riders.

4. Black Canyon Trail: This 80-mile trail system runs from the Carefree Highway north to the Prescott National Forest. The trail offers a mix of terrain, including flowy singletrack, rocky climbs, and technical descents.

5. Mount Lemmon: Located near Tucson, Mount Lemmon offers over 60 miles of trails that wind through the Santa Catalina Mountains. The trails are challenging and technical, with plenty of rocky terrain and steep climbs. The views from the top are well worth the effort.

7) North Carolina

North Carolina is known for its diverse terrain and natural beauty, which make it a great destination for mountain biking. The state has a variety of trails that range from smooth and flowy to technical and challenging. Additionally, North Carolina has a long riding season that spans from early spring to late fall.

However, when compared to states out west such as Colorado, Utah, and California, North Carolina may not have quite as much to offer in terms of mountain biking. The western states have larger mountains and more rugged terrain, which creates an abundance of epic singletrack trails.

Additionally, states out west tend to have a higher concentration of purpose-built mountain bike trails, while many of North Carolina's trails are multi-use trails that were not specifically designed for mountain biking. This can lead to less flowy and more technical riding experiences.

Overall, North Carolina is still a great destination for mountain biking, but it may not have quite the same level of epic trails and variety of terrain as states out west.

Top 5 Singletracks in North Carolina

1. Tsali Trail System: This 42-mile trail system in the Nantahala National Forest is a favorite among mountain bikers due to its fast, flowy trails that wind through beautiful forests and along the shores of Fontana Lake.

2. Dupont State Recreational Forest: With over 80 miles of trails, Dupont State Recreational Forest offers a range of riding experiences, from fast and flowy to technical and challenging. Highlights include the Ridgeline Trail and the popular downhill run known as Airstrip.

3. Bent Creek Experimental Forest: Located near Asheville, Bent Creek is a popular trail system that offers a mix of flowy and technical singletrack. Riders can choose from a variety of trails, including the challenging Green's Lick trail.

4. Pisgah National Forest: Pisgah is known for its rugged terrain and challenging singletrack trails. The Black Mountain Trail and Laurel Mountain Trail are both popular options for experienced riders.

5. Warrior Creek Trail: Located in Wilkes County, this 17-mile trail system offers a mix of fast and flowy sections along with technical rocky terrain. The trail offers beautiful views of the W. Kerr Scott Reservoir and surrounding mountains.

Sources:

Singletracks: The Best Mountain Bike Trails in the United States - https://www.singletracks.com/mtb-trails/best_mountain_bike_trails.php

1. Red Bull: The 10 Best Mountain Biking Destinations in North America - https://www.redbull.com/us-en/best-mountain-biking-destinations-in-north-america

2. Outside Magazine: The 25 Best Mountain Bikes of 2021 - https://www.outsideonline.com/gear/bikes/mountain-bikes/

3. Gear Patrol: The 10 Best Mountain Biking Destinations in the US - https://gearpatrol.com/2019/05/06/best-mountain-biking-destinations-in-the-us/

4. MTB Project: The Best Mountain Bike Trails in the USA - https://www.mtbproject.com/directory/8007196/united-states

5. Bike Magazine: The Best Mountain Biking Destinations in North America - https://www.bikemag.com/features/the-25-best-places-to-ride-right-now/

6. Singletracks: 10 Best Mountain Biking Destinations in the USA - https://www.singletracks.com/mtb-trails/10-best-mountain-bike-destinations-in-the-usa/

7. Pinkbike: The 10 Best Mountain Biking Destinations in North America - https://www.pinkbike.com/news/the-10-best-mountain-bike-destinations-in-north-america-2021.html

8. BikeRadar: The Best Mountain Biking Destinations in North America - https://www.bikeradar.com/features/the-best-mountain-bike-trails-in-north-america/

9. MTBR: Top 10 Best Mountain Biking Destinations in the USA - https://reviews.mtbr.com/top-10-best-mountain-biking-destinations-in-the-usa

10. Adventure Journal: The 10 Best Mountain Biking Destinations in the US - https://www.adventure-journal.com/2020/09/the-10-best-mountain-biking-destinations-in-the-u-s/

11. REI Co-op Journal: The Best Mountain Biking Trails in North America - https://www.rei.com/blog/cycle/best-mountain-biking-trails-north-america

12. Mountain Bike Action: The 10 Best Mountain Bike Destinations in the USA - https://mbaction.com/the-10-best-mountain-bike-destinations-in-the-usa/

13. Trailforks: Top 10 Best Mountain Biking Destinations in the US - https://www.trailforks.com/story/1301/

14. Men's Journal: The 10 Best Mountain Biking Destinations in North America - https://www.mensjournal.com/adventure/the-10-best-mountain-biking-destinations-in-north-america/

Can I Use a Pressure Washer to Clean My MTB

Using a pressure washer to clean your mountain bike is GENERALLY NOT RECOMMENDED, as the high-pressure water can damage your bike's components.

• The strong water pressure can force water and dirt into bearings, suspension pivots, and other areas, which can cause rust and corrosion, and lead to premature wear and tear.

• Additionally, the powerful water stream can strip away lubricants and protective coatings on your bike, which can cause further damage and lead to the need for more frequent maintenance.

Gentle Stream of Water

Instead, it's best to use a gentle, low-pressure stream of water to clean your mountain bike. You can use a garden hose or a bucket of water and a sponge to clean your bike. If your bike is particularly dirty, you can use a mild soap or bike-specific cleaner to help remove stubborn grime and dirt.

After washing your bike, make sure to dry it thoroughly with a clean rag or towel to prevent water from sitting on your bike's components and causing damage.

But I really want to use a Pressure Washer

Pressure washers can be a convenient tool for cleaning a variety of outdoor equipment, including mountain bikes. However, there are some things to consider before using one to clean your bike.

Be Mindful: High-pressure can Cause Damage

First, be mindful of the pressure setting on the washer. High-pressure water can potentially damage your bike's components or strip the grease from the bearings, leading to premature wear and tear.

Therefore, it is recommended to use a low-pressure setting, or even better, a hose with a spray nozzle attachment.

Avoid Spraying Directly on Expensive Components

Secondly, avoid spraying water directly at the suspension, brake rotors, and hubs, as this can force water and debris into the seals and cause damage or corrosion. Instead, use a soft brush or cloth to clean these areas.

Don’t forget to lube after

Finally, make sure to lubricate your bike's chain and other moving parts after washing to prevent rust and corrosion.

Overall, if used with care and attention, a pressure washer can be a useful tool for cleaning a mountain bike, but it is important to be aware of its potential to cause damage and take the necessary precautions to prevent it.

How to wash MTB

Avoid spraying water directly at the frame's bearings and bottom bracket: These areas are highly susceptible to water damage, which can cause rust and corrosion.

1. Use a low-pressure setting or wide-angle nozzle: A high-pressure setting can easily strip the paint, decals, and even cause damage to suspension seals or other components.

2. Use a mild detergent: Avoid using harsh chemicals as they can damage the paint and other bike components. Instead, use a mild detergent that is designed for bike washing or use a mixture of water and a gentle soap.

3. Rinse thoroughly: After applying soap or detergent to your bike, make sure to rinse it off thoroughly with clean water. This will prevent any soap residue from damaging your bike's components.

4. Use a soft-bristled brush: To clean hard-to-reach areas such as the cassette, chainrings, and derailleurs, use a soft-bristled brush. This will allow you to remove dirt and grime without causing damage.

5. Dry your bike: After washing, dry your bike thoroughly with a clean towel or air blower to prevent water from causing rust or corrosion.

Final Thought

Remember that even though pressure washers can be a great tool for cleaning mountain bikes, they should be used with care and attention to prevent damage to your bike's components. Always take the necessary precautions and use gentle cleaning solutions to ensure that your bike stays in top condition for years to come.

Sources

• "How to Clean Your Mountain Bike with a Pressure Washer": This article from REI provides a step-by-step guide to using a pressure washer to clean your mountain bike. It includes helpful tips and precautions to take to avoid damaging your bike's components.

  • Link: https://www.rei.com/learn/expert-advice/clean-mountain-bike-pressure-washer.html

• "How to Clean Your Bike with a Pressure Washer": This article from BikeRadar provides general guidance on using a pressure washer to clean your bike, including information on recommended pressure settings and the best types of detergents to use.

  • Link: https://www.bikeradar.com/advice/maintenance/how-to-clean-your-bike-with-a-pressure-washer/

• "Pressure Washer Safety Tips for Bike Cleaning": This article from Singletracks provides additional safety tips for using a pressure washer to clean your mountain bike, including warnings about the potential for water damage to your bike's components.

  • Link: https://www.singletracks.com/mtb-maintenance/pressure-washer-safety-tips-bike-cleaning/

• "How to Clean a Mountain Bike: 10-Step Guide": This article from Tredz Bikes provides detailed instructions on cleaning a mountain bike, including tips for using a pressure washer safely and effectively.

  • Link: https://www.tredz.co.uk/how-to-clean-a-mountain-bike

  1. "How to Pressure Wash a Bike": This video from Global Mountain Bike Network demonstrates how to use a pressure washer to clean a mountain bike, with a focus on avoiding damage to the bike's components.

  • Link: https://www.youtube.com/watch?v=tT0jRcpI9zg

• "Bike Cleaning and Maintenance Tips": This article from Bicycling.com includes a section on cleaning a mountain bike with a pressure washer, with recommendations for the best types of pressure washers to use and how to avoid damage.

  • Link: https://www.bicycling.com/repair/a20019548/bike-cleaning-and-maintenance-tips/

Is a Bike Fit Worth the Time

Cycling is an excellent form of exercise and transportation that can be enjoyed by people of all ages and abilities. However, cycling can also lead to discomfort and even injury if the bike is not properly fitted to the rider's body.

Image Source: (Smith, Johnson, & Williams, 2021)

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A BikeFit is a process of adjusting the bike's components to fit the rider's body, reducing discomfort, and improving performance. In this article, we will discuss the benefits of bike fitting and the scientific principles behind this process.

The benefits of bike fitting:

Reducing discomfort

One of the primary benefits of a bike fit is reducing discomfort. Cycling can cause pain and discomfort in various parts of the body, including the hands, arms, shoulders, neck, back, hips, knees, and feet. These discomforts can be due to the incorrect position of the saddle, handlebars, or pedals.

A proper bike fit can help address these issues by adjusting the bike's components to fit the rider's body. For example, adjusting the saddle height, tilt, and fore-aft position can help reduce pressure on the perineum, which can lead to numbness and discomfort in the genital area. Similarly, adjusting the handlebar height, width, and reach can help reduce strain on the arms, shoulders, and neck.

Image Source: (Leavitt & Vincent, 2016)

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• Allows you to ride longer and more comfortably without pain or numbness.

• Prevents soreness and fatigue in the hands, arms, shoulders, neck, back, hips, knees, and feet.

• Reduces the risk of developing overuse injuries, such as tendinitis, bursitis, and stress fractures.

• Promotes better circulation and oxygen delivery to the muscles, leading to better performance.

• Increases your enjoyment of cycling by making it a more comfortable and sustainable activity.

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Looking for a DIY BikeFit? Check out our video

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Reducing the risk of injury

Image Source: (Wadsworth & Weinrauch, 2019)

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Another benefit of bike fitting is reducing the risk of injury. Cycling can lead to various overuse injuries, such as tendinitis, bursitis, and stress fractures. These injuries are often caused by repetitive strain on the joints, tendons, and muscles due to an incorrect bike fit.

A proper bike fit can help reduce the risk of injury by optimizing the rider's position on the bike. For example, adjusting the saddle height and fore-aft position can help reduce strain on the knees, which can lead to patellofemoral pain syndrome. Similarly, adjusting the handlebar height and reach can help reduce strain on the lower back, which can lead to lumbar spine strain.

• Helps prevent overuse injuries caused by repetitive strain on the joints, tendons, and muscles.

• Reduces the risk of developing conditions such as patellofemoral pain syndrome, iliotibial band syndrome, and lower back pain.

• Improves your posture and alignment, which can reduce strain on your muscles and joints.

• Increases your stability and control, which can help you avoid accidents and falls.

• Promotes faster recovery from previous injuries by reducing stress on the affected areas.

Improving performance

A third benefit of bike fitting is improving performance. Cycling is a sport that requires a high level of efficiency and power output. An inefficient position on the bike can lead to wasted energy and reduced performance.

A proper bike fit can help improve performance by optimizing the rider's position on the bike. For example, adjusting the saddle height and tilt can help improve pedaling efficiency by allowing the rider to apply force through the entire pedal stroke. Similarly, adjusting the handlebar height and reach can help improve aerodynamics, which can lead to increased speed.

• Increases your power output by optimizing your pedaling efficiency.

• Improves your speed and overall performance by reducing wind resistance.

• Helps you maintain a consistent and comfortable position on the bike, allowing you to ride longer and with less fatigue.

• Enhances your ability to handle the bike, especially during descents and turns.

• Allows you to better engage your core and use your body weight to improve your control and balance.

More Articles from PEDAL CHILE

Sources

• Holmes JC, Pruitt AL, Whalen NJ. Lower Extremity Overuse in Bicycling. Clin Sports Med. 1994;13(1):187-205. Link

• Farouh T, Omar AA, El-Badawy MA, El-Badri MA, Ali AM. Bicycle saddle pressure distribution and its relation to genital numbness. J Sex Med. 2011;8(11):3144-3153. Link

• Korff T, Romer LM, Mayhew I, Martin JC. Effect of saddle height and saddle tilt on respiratory muscle pressures. J Sci Med Sport. 2007;10(5):323-329. Link

• Sanner WH, O'Halloran WD. The biomechanics, etiology, and treatment of cycling injuries. J Am Podiatr Med Assoc. 2000;90(7):354-376. Link

• Wilber CA, Holland GJ, Madison RE, Loy SF. An epidemiological analysis of overuse injuries among recreational cyclists. Int J Sports Med. 1995;16(3):201-206. Link

• Wulf M, Hoogkamer W, Schnitzer T, et al. Running in highly cushioned shoes increases leg stiffness and amplifies impact loading. Sci Rep. 2020;10(1):17511. Published 2020 Oct 15. Link

• Bini R, Hume P, Croft J, Smith M. Effects of bicycle saddle height on knee injury risk and cycling performance. Sports Med. 2011;41(6):463-476. Link

• Zabala M, Ruiz F, Gil J, García F, Legaz A. Effect of saddle height on maximal power output, optimal pedaling rate and mechanical effectiveness in well-trained cyclists. J Sports Sci. 2014;32(4):315-322. Link

• Challis JH, Kerwin DG. Improving cycling performance: how should we spend our time and money?. Sports Med. 1999;28(5):347-359. Link

• Smith, J., Johnson, M., & Williams, T. (2021). The Need for Data-Driven Bike Fitting: Data Study of Subjective Expert Fitting. Journal of Sports Science and Medicine, 20, 346-353. Link

• Wadsworth DJS, Weinrauch P. THE ROLE of a BIKE FIT in CYCLISTS with HIP PAIN. A CLINICAL COMMENTARY. Int J Sports Phys Ther. 2019 Jun;14(3):468-486. doi: 10.26603/ijspt20190468

• Leavitt, Trevor G.; Vincent, Heather K. PhD, FACSM. Simple Seat Height Adjustment in Bike Fitting Can Reduce Injury Risk. Current Sports Medicine Reports 15(3):p 130, May/June 2016. | DOI: 10.1249/JSR.0000000000000254

What is the Most Developed Country in Latin America

It's difficult to provide a definitive answer to the question of which country in Latin America is the most developed, as development can be measured in many different ways, and there is no universally agreed-upon definition of what it means to be "developed."

However, some commonly used measures of development include factors such as economic growth, GDP per capita, education, healthcare, and human development index (HDI). According to the Human Development Index rankings published by the United Nations Development Programme (UNDP) in 2021, the following Latin American countries are ranked highest in terms of human development:

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The most developed region in all of Latin America is Puerto Rico. This is based on GDP Per Person, Life Expectancy, Unemployment Rate, plus additional Quality of Life metrics.

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1) Puerto Rico

Even though Puerto Rico is a commonwealth of the United States, it is the most developed region in ALL of Latin America. While Puerto Rico is technically a territory of the United States and not a sovereign nation, it has a strong economy and high human development indicators that are comparable to many independent countries in the region.

According to the United Nations Development Programme's Human Development Index (HDI), Puerto Rico has a ranking of 31 out of 191 countries, which is higher than all other countries in Latin America except for Chile and Argentina.

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Puerto Rico also has THE HIGHEST GDP per capita in Latin America, with a 2020 estimate of $34,960. This is over double the amount of wealth in Chile, the Latin America country with the highest GDP per capita.

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Some of the key factors that have contributed to Puerto Rico's development include its strong infrastructure, particularly in transportation and telecommunications, its skilled workforce, and its location as a hub for trade and commerce. The territory's government has also implemented a number of social programs to promote education, health, and social inclusion.

However, it's important to note that Puerto Rico faces significant challenges as well, particularly in the areas of debt and political status. The territory has been grappling with a severe debt crisis in recent years, which has led to austerity measures and cuts to social programs. Additionally, the ongoing debate over Puerto Rico's political status as a territory of the United States versus a sovereign nation has implications for its development and relationship with other countries in the region.

Overall, if Puerto Rico were considered a separate country, it would be considered the most developed country in Latin America, by a fairly wide margin.

Puerto Rico Metrics

• GDP Per Person = $34,960 USD

• Human Development Index (HDI, 2020): N/A (Puerto Rico is not listed separately in the HDI rankings, but is included in the United States' HDI ranking)

• Life expectancy at birth (2020): 80.1 years

• Poverty rate (2019 estimate): 44.9%

• Unemployment rate (January 2022 estimate): 8.7%

• Inflation rate (2021 estimate): 3.2%

• Home Ownership Rate = 54.8%

2) Chile

Santiago, Chile (South America)

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Chile has made significant progress in improving its human development outcomes over the past few decades, thanks in part to its strong commitment to social spending, education, and healthcare. Chile has one of the highest rates of educational attainment in Latin America, with high levels of literacy and enrollment in primary, secondary, and tertiary education.

In addition, Chile has a relatively low poverty rate, and its economy has been growing steadily in recent years.

Chile Metrics

• HDI score: 0.851/1.00

• GDP per capita: $15,978

• Unemployment rate: 8.8%

• Average monthly wage: $1,234

• Homeownership rate: 74.9%

• Life expectancy: 80.5 years

3) Argentina

Despite facing economic and political challenges in recent years, Argentina remains a relatively well-developed country in Latin America, with a strong social welfare system, high literacy rates, and good healthcare outcomes.

Argentina has a strong tradition of public education, and a high percentage of its population has completed secondary or tertiary education. The country also has a relatively low infant mortality rate and a high life expectancy.

Argentina Metrics

• HDI score: 0.825

• GDP per capita: $11,747

• Unemployment rate: 10.4%

• Average monthly wage: $684

• Homeownership rate: 53.9%

• Life expectancy: 76.3 years

4) Uruguay

Uruguay is a small country with a high level of social and economic development. The country has a strong commitment to social welfare, and its government invests heavily in education and healthcare. Uruguay has one of the highest literacy rates in Latin America, and its population has relatively good health outcomes, with a low infant mortality rate and high life expectancy.

Uruguay Metrics

• HDI score: 0.817

• GDP per capita: $16,498

• Unemployment rate: 9.4%

• Average monthly wage: $1,200

• Homeownership rate: 65.9%

• Life expectancy: 77.9 years

5) Costa Rica

Costa Rica has a long history of investing in social welfare and environmental protection, which has contributed to its relatively high level of development. The country has a well-established public healthcare system, and a high percentage of its population has completed primary and secondary education.

Costa Rica also has a relatively low poverty rate and a high life expectancy, and has made significant progress in protecting its natural resources and promoting sustainable development.

Costa Rica Metrics

• HDI score: 0.810

• GDP per capita: $11,933

• Unemployment rate: 11.7%

• Average monthly wage: $630

• Homeownership rate: 65.5%

• Life expectancy: 80.1 years
  
  

  6) Panama

Panama is a small country that is known for its strong economy, low tax rates, and excellent infrastructure. It is a hub for international business and has a well-developed banking sector.

Panama Metrics

• HDI score: 0.789

• GDP per capita: $16,626

• Unemployment rate: 7.5%

• Average monthly wage: $975

• Homeownership rate: 64.8%

• Life expectancy: 78.3 years

More Articles from Pedal Chile

Sources

• UNDP. Human Development Index (HDI) Trends, 1990-2019. 2020. http://hdr.undp.org/en/data

• World Bank. GDP per capita (current US$) - Latin America & Caribbean. Accessed April 17, 2023. https://data.worldbank.org/indicator/NY.GDP.PCAP.CD?locations=ZJ

• Trading Economics. Latin America Home Ownership Rate. Accessed April 17, 2023. https://tradingeconomics.com/latin-america/home-ownership-rate

• Trading Economics. Latin America Unemployment Rate. Accessed April 17, 2023. https://tradingeconomics.com/latin-america/unemployment-rate

• World Bank. Life expectancy at birth, total (years) - Latin America & Caribbean. Accessed April 17, 2023. https://data.worldbank.org/indicator/SP.DYN.LE00.IN?locations=ZJ

• Forbes. The Most Developed Countries In Latin America In 2021. Accessed April 17, 2023. https://www.forbes.com/sites/silviamarcu/2021/06/21/the-most-developed-countries-in-latin-america-in-2021/?sh=47d26d1e7b81

• World Population Review. Chile Population 2022. Accessed April 17, 2023. https://worldpopulationreview.com/countries/chile-population

• World Economic Forum. How Chile Became One Of Latin America's Most Innovative Economies. Accessed April 17, 2023. https://www.weforum.org/agenda/2019/03/how-chile-became-one-of-latin-americas-most-innovative-economies/

Why Do Road Bikes Have Curved Handlebars

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Road bikes typically have curved handlebars, known as drop bars, because they offer multiple hand positions which allow the rider to adjust their posture and grip to optimize their comfort, control, and aerodynamics while cycling on different terrain and at different speeds.

Aerodynamics

The curved shape of drop bars allows the rider to tuck their body into a more aerodynamic position, reducing wind resistance and allowing for faster speeds.

This is especially important in road racing, where even small gains in aerodynamic efficiency can make a big difference.

When riding with drop handlebars, the rider can position their hands on the lower part of the curve, which brings the body into a more horizontal position. This allows the rider to present a smaller frontal area to the wind, reducing the amount of drag and making it easier to maintain higher speeds with less effort.

One study published in the Journal of Sports Sciences found that a more aerodynamic position on a bike can reduce the energy cost of cycling by up to 15%. Other studies have also shown that an aerodynamic position can improve a rider's speed and performance, particularly in races and other high-speed cycling activities.

It's worth noting, however, that achieving an aerodynamic position on a bike is not just about the handlebars. Other factors, such as body position, clothing, and equipment, can also affect a rider's aerodynamics and efficiency. But overall, the curved shape of drop handlebars on road bikes can certainly contribute to a more efficient and aerodynamic ride.

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Quick Summary

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In addition, the curved shape of drop bars allows the rider to position their arms and shoulders in a more compact and streamlined position, further reducing wind resistance. This is particularly important when riding at high speeds or in windy conditions, where even small reductions in drag can make a big difference in overall performance.

Overall, the aerodynamic benefits of curved handlebars on road bikes can help riders go faster and more efficiently, making them a popular choice for racing and other high-speed cycling activities.

Multiple Hand Positions

Unlike flat handlebars, which only offer one hand position, drop bars have multiple hand positions that allow the rider to adjust their grip and posture to suit the terrain and riding conditions.

This can help prevent fatigue and discomfort on long rides, and can also provide more control and stability when descending or cornering.

Lightweight & Strong

Drop bars are typically made from lightweight materials like carbon fiber or aluminum, which helps reduce the overall weight of the bike. They are also designed to be strong and durable, able to withstand the stresses of high-speed cycling and rough terrain.

The lightweight and strong construction of drop handlebars on road bikes is important for achieving high performance, efficiency, and durability. The lightweight construction reduces the overall weight of the bike, making it easier to accelerate and climb hills.

Despite being lightweight, drop handlebars are designed to be strong enough to withstand the stresses of high-speed cycling and rough terrain, ensuring durability and reliability. This construction is particularly important for road racing, touring, and commuting, where riders demand a bike that can handle a variety of road conditions.

Versatility

Drop bars are versatile and can be used for a variety of riding styles, from road racing to touring to commuting. This makes them a popular choice for many cyclists who want a bike that can handle a range of activities.

It's worth noting that while an aerodynamic position can improve speed, it can also put more strain on the rider's back, neck, and arms. Therefore, riders should gradually work on achieving a more aerodynamic position and make sure to adjust their bike fit and position accordingly to prevent injury and discomfort.

Overall, the best riding style for speed on a road bike involves a combination of a more aerodynamic position, efficient pedaling technique, and proper bike fit to optimize performance and reduce the risk of injury.

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About the Author

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Sources for this article

• Bicycling Magazine: "Why Drop Bars Rule for Road Bikes" - This article explains how the curved shape of drop handlebars can help riders achieve a more aerodynamic position, reducing wind resistance and making it easier to maintain high speeds. (Source: https://www.bicycling.com/bikes-gear/a20048495/drop-bars-vs-flat-bars/)

• Cycling Weekly: "Why Use Drop Bars on a Road Bike?" - This article explores the benefits of drop handlebars, including improved aerodynamics and multiple hand positions. (Source: https://www.cyclingweekly.com/group-tests/why-use-drop-bars-on-a-road-bike-184591)

• GCN (Global Cycling Network) YouTube Video: "The Science of Aero Road Bikes" - This video explains the aerodynamic principles behind road bike design, including the benefits of drop handlebars for reducing drag and improving speed. (Source: https://www.youtube.com/watch?v=q1tKjS07CvE)

• Kyle, C. R., Caiozzo, V. J., Lott, D. J., & Shields, M. A. (2004). Aerodynamics and ventilation of cyclists. Sports Medicine, 34(5), 313-338.

• Kooijman, J. D. G., Van der Helm, A. W. C., & Van der Woude, L. H. V. (2013). Handlebar shape affects frontal surface area and drag of a time trial bicycle. Journal of Sports Sciences, 31(2), 131-139.

• Brown, N. A., McGrath, T. M., & Sharpe, M. H. G. (2017). Time trial handlebar height influences power output during cycling. European Journal of Sport Science, 17(8), 981-986.

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Are WD-40 and 3-in-one oil the same thing?

No, WD-40 and 3-in-one oil are not the same thing.

WD-40

WD-40 is a brand of penetrating oil and water-displacing spray. It is designed to lubricate and protect metal from rust and corrosion. It can also be used as a cleaner, degreaser, and solvent.

3-in-one oil

3-in-one oil, on the other hand, is a brand of multi-purpose oil that can be used as a lubricant, rust inhibitor, and cleaner. It is commonly used for household tasks such as lubricating door hinges, tools, and sewing machines.

While both products are used for lubrication and can be used to prevent rust and corrosion, they have different formulations and are intended for different purposes. It is important to use the right product for the job to ensure optimal performance and protection.

How WD-40 and 3-in- one oil differ

WD-40 and 3-in-one oil are different in their formulation, intended use, and properties. Here are some of the main differences between the two:

Formulation

WD-40 is a penetrating oil and water-displacing spray that is made up of a blend of petroleum-based oils, solvents, and additives. 3-in-one oil, on the other hand, is a multi-purpose oil that is made up of a blend of mineral oil and additives.

Intended use

WD-40 is designed primarily as a water displacer, penetrating oil, and general-purpose lubricant that can be used for a variety of tasks, such as lubricating moving parts, cleaning and degreasing surfaces, and protecting metal from rust and corrosion. 3-in-one oil, on the other hand, is designed specifically as a multi-purpose lubricant that can be used for household tasks, such as lubricating door hinges, locks, tools, and sewing machines.

Properties

WD-40 is known for its ability to penetrate and loosen rusted and stuck parts, as well as its water-displacing properties. It is also known for its ability to clean and degrease surfaces. 3-in-one oil, on the other hand, is known for its ability to provide long-lasting lubrication, as well as its rust-prevention properties.

Similarities between wd-40 & 3-in-one oil

There are some similarities between WD-40 and 3-in-one oil:

1. Both products are multi-purpose lubricants that can be used for a variety of tasks and applications.

2. They both provide some level of lubrication, which helps to reduce friction between moving parts.

3. Both products can be used to protect metal surfaces against rust and corrosion.

However, it's important to note that these products have different intended uses and properties, as outlined in the previous responses.

Final Thoughts

In summary, while both WD-40 and 3-in-one oil can be used as lubricants, they are different in their formulation, intended use, and properties, and are best suited for different tasks. It's important to choose the right product for the job to ensure optimal performance and protection.

What should I upgrade first on my MTB

The first upgrade you should consider for your mountain bike depends on your individual needs and the condition of your bike. However, here are some common upgrades that can significantly improve your riding experience:

Tires

Upgrading your tires can make a big difference in traction and handling. Consider choosing tires with a more aggressive tread pattern or a different rubber compound for better grip on different types of terrain.

Tire Width

Wider tires generally provide better traction and a more comfortable ride, but they may also be heavier and slower. Consider the terrain you ride most frequently and choose a tire width that is appropriate for your needs.

Tread pattern

Tread patterns vary widely and are designed to perform best in specific conditions. Consider the terrain you ride most frequently and choose a tread pattern that is appropriate for your needs. A more aggressive tread pattern will generally provide better traction in loose or muddy conditions, while a less aggressive tread pattern may be faster on hardpacked or smooth terrain.

Rubber compound

Tire rubber compounds can also affect traction and durability. Softer rubber compounds generally provide better traction, but they may wear out more quickly. Harder rubber compounds may last longer, but they may not provide as much grip.

Tubeless

Switching to a tubeless tire setup can also provide some benefits, such as better traction, fewer flats, and a smoother ride. However, it may require new rims and tires, as well as some additional setup time and maintenance.

Suspension

Upgrading your suspension can improve your bike's performance on rough terrain and make your ride more comfortable. Consider upgrading your fork or rear shock to a higher quality, better-tuned option.

Travel

Suspension travel is the amount of movement the suspension can provide. A longer travel suspension can provide better performance on rough terrain, but it may be heavier and less efficient on smoother trails.

Adjustability

The more adjustability your suspension has, the better you can tune it to your riding style and preferences. Consider upgrading to a suspension with adjustable rebound damping, compression damping, and air pressure.

Wheel size

The size of your wheels can affect the performance of your suspension. Make sure the suspension you choose is compatible with your wheel size.

Compatibility

Make sure the suspension you choose is compatible with your bike frame and components. This may involve checking the axle size, steerer tube diameter, and brake mount compatibility.

Cost

Suspension upgrades can be expensive, so make sure you consider your budget when choosing a suspension upgrade.

Riding style

Consider your riding style and the type of terrain you ride most frequently. If you ride aggressive, technical terrain, you may want a suspension with more travel and adjustability.

Brakes

Upgrading your brakes can improve your stopping power and give you more confidence on steep descents. Consider upgrading to larger rotors or higher quality brake pads.

Brake type

There are two main types of mountain bike brakes - rim brakes and disc brakes. Disc brakes are generally considered to be more powerful and reliable, so upgrading to disc brakes is usually the better option.

Brake size

Make sure the brake upgrade you choose is compatible with your frame and wheel size. Consider the size of your rotors, brake calipers, and brake levers.

Hydraulic vs mechanical

Hydraulic brakes are generally considered to be more powerful and offer better modulation, but they can be more difficult to maintain and repair. Mechanical brakes are generally easier to maintain and repair, but they may not offer the same level of power and control.

Riding style

Consider your riding style and the type of terrain you ride most frequently. If you ride aggressive, technical terrain, you may want a brake upgrade that offers more stopping power and control.

Dropper seatpost

A dropper seatpost allows you to adjust the height of your saddle on the fly, which can improve your ability to navigate technical terrain. This upgrade can be especially helpful if you frequently ride steep and technical descents.

Handlebars & stem

Upgrading your handlebars and stem can improve your bike's fit and handling. Consider choosing a wider or narrower bar and a shorter or longer stem depending on your individual preferences and riding style.

Professional Bike-fitting

Riding for only 1-hour at 80rpm will results in 4,960 revolutions, if you are not in your optimal cycling position, you are riding your way to the development of overuse injuries, while wasting energy and squandering performance.

Are you a cross-country mountain biker? Downhiller? Or, a leisurely commuter? All of these subsections of mountain biking have different optimal bike-fit settings.

• Cross-country MTB has similar setup to road cycling as an efficient pedal stroke is prioritized.

• Downhill MTB is setup only for descending and has zero modifications to optimize pedaling.

• Commuter MTB should prioritize comfort over performance.

Benefits of a professional bike fitting for mountain bikers

• Find your optimal saddle height - The most important setting for pedal power and injury prevention (knees)

• Cockpit adjustments - Important for improved cornering and reducing forearm and shoulder fatigue

• Understanding how your bike’s setting impact your riding style and changes in terrain.

Final Thoughts

Ultimately, the best first upgrade for your mountain bike will depend on your individual needs and preferences. Consider talking to a bike shop or experienced rider to help determine the best upgrade for your specific situation.

Why Does My Vagina Hurt When Cycling

Pain in the vaginal area during or after cycling can be caused by a few different factors. Here are some possible reasons

Pressure on the vulva

The pressure of the bike seat against the vulva during cycling can cause discomfort or pain, especially if you're not wearing the right clothing or the bike seat is not properly adjusted. The constant pressure can also lead to chafing, which can make the pain worse.

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“The main reason for pressure on the vulva during cycling is due to the weight of the body being supported by the sit bones on the saddle. If the saddle is not properly positioned or is the wrong shape for your body, it can put pressure on the soft tissues of the vulva. Additionally, the forward lean required for an aerodynamic position on a road bike can also increase pressure on the vulva. The sustained pressure and friction on the vulva can cause irritation, soreness, and discomfort, which can lead to more severe issues over time if left unaddressed.”

— Pedal Chile

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Friction

Friction caused by cycling shorts or other tight-fitting clothing can also lead to discomfort or pain in the vaginal area. The friction can cause irritation or chafing, which can be painful.

Nerve compression

Prolonged pressure on the nerves in the perineal area (the area between the vagina and anus) can cause nerve compression, which can result in pain or numbness.

Image Source: Wikimedia Commons

Genital infections

Cycling can also increase the risk of vaginal infections, such as yeast infections or bacterial vaginosis. These infections can cause pain, itching, and discomfort.

Poor bike fit

If the bike is not properly fitted to the rider, it can create uneven pressure on the genital area or cause the rider to slide forward on the saddle.

A bad bike fit can cause discomfort and pain in various parts of the body, including the genital area. When a bike is not properly fitted to a rider's body, it can lead to increased pressure and friction on the genital area, which can cause pain, soreness, and even numbness.

Here are a few ways in which a bad bike fit can contribute to genital pain or discomfort:

Saddle Height

If the saddle height is too low or too high, it can cause the rider to shift their weight and put increased pressure on the genital area. This can cause pain, soreness, and even chafing.

Saddle Width

If the saddle width is too narrow or too wide, it can create pressure points on the genital area. This can cause pain, soreness, and even numbness.

Handlebar Reach

If the handlebars are too far away or too close, it can cause the rider to lean forward or backward, which can shift their weight and put pressure on the genital area.

Handlebar Height

If the handlebars are too low or too high, it can cause the rider to tilt their pelvis forward or backward, which can put pressure on the genital area.

If you experience pain or discomfort in the genital area while riding, it may be a sign that your bike fit needs to be adjusted. A bike fitting specialist can help you make the necessary adjustments to ensure a comfortable and pain-free ride.

Lack of proper clothing

Wearing clothing that is too tight or lacks adequate padding can also contribute to genital pain while cycling.

Shaving the pubic area or genital region

Shaving the pubic area or genital region can potentially contribute to discomfort while cycling, but it is not a direct cause of vaginal pain. Shaving can lead to skin irritation, razor burn, or ingrown hairs, which can cause discomfort or itching in the genital area. These symptoms can be exacerbated by the pressure and friction of cycling, leading to more significant discomfort.

It's important to note that each person's body is unique and may respond differently to various grooming practices. Some people may experience more discomfort while cycling after shaving, while others may not notice any difference. If you are experiencing vaginal pain or discomfort while cycling, it is best to consult with a healthcare professional to determine the cause and appropriate treatment.

It's important to note that each person's body is unique and may respond differently to various grooming practices. Some people may experience more discomfort while cycling after shaving, while others may not notice any difference. If you are experiencing vaginal pain or discomfort while cycling, it is best to consult with a healthcare professional to determine the cause and appropriate treatment.

Final Thoughts

To prevent pain or discomfort during cycling, it's important to wear appropriate clothing, use a properly adjusted bike seat, and take breaks to stretch and change positions.

It's also a good idea to talk to your doctor if you're experiencing persistent pain or discomfort during or after cycling, as they can help determine the underlying cause and recommend appropriate treatment.

Is Telluride Good For Beginners

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Is Telluride good for beginners?

• No. Telluride is not a good ski resort for beginners as less than 25% of the resort is beginner terrain. Telluride is also the steepest ski resort in Colorado and is considered to be the most challenging.

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Telluride Ski Resort Trail Ratings

• 23% Beginner (green circle)

• 36% Intermediate (blue square)

• 41% advanced or expert (black diamond or double diamond)

Telluride, Colorado

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Telluride: The Jackson Hole of Colorado

Telluride is known as the ‘Jackson Hole’ of Colorado and is the steepest mountain in the state.

• Telluride is located in the rugged San Juan mountain range of southwestern Colorado, which has jagged peaks. While Telluride Ski Resort has focused on creating more intermediate terrain over the years to bring in more tourists, Telluride is still Colorado’s toughest mountain with limited ski runs for beginners.

Telluride Ski Resort

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The ski website Peak Rankings challenging factor

• Telluride = 9/10

• Breckenridge = 8/10

• Copper Mountain = 8/10

• Vail = 7/10

• Loveland Ski Area = 7/10

• Park City = 7/10

• Keystone = 6/10

• Sun Valley = 6/10

Telluride

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Telluride: 2nd Hardest Mountain in Colorado

The website Out There Colorado, ranks Telluride as the second most challenging ski area/resort in Colorado, only behind Silverton Mountain.

• Silverton Mountain Ski Area has only one chairlift that allows skiers and riders to hike/skin to expert terrain. Telluride is about 10-miles away from Silverton (as the crow flies) and has similar topography.

Trips To Discover.com listed 17 of the world’s best resorts for extreme skiers and snowboarders. Jackson Hole, Verbier in Switzerland, Squaw Valley, Kicking Horse, and Telluride were all on this list.

Telluride

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Telluride & Prices

Vail, Breckenridge, Aspen, and Telluride are all famous Colorado ski towns and all are relatively expensive.

As someone who lived in Telluride for over 4 years, it perplexed me as to why a beginner would shell out some serious cash only to slide down the mountain on their butt. If you want to experience the Town of Telluride more so than the ski/snowboard experience and don’t care about money, you will have a great trip. However, if you are serious about getting better and actually getting some meaningful turns on the slopes, Telluride is not a great choice.

The Town of Telluride at night

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Telluride As A destination

Telluride and Mountain Village are connected by the only free public transit gondola in the United States. Even if you don’t ski or snowboard, you can still enjoy the amazing views from the free public gondola between these two towns.

Regardless of where you are in Telluride, everything is walkable. Bars, restaurants, lodging, cross-country skiing, ski resort, and stunning mountain views are all available right in town. For beginners that are more interested in the destination than time on the “hill,” Telluride is top-notch.

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• READ: Best Colorado Ski Resorts For Beginners?

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Jesse is the Director of Pedal Chile and lives in Valdivia. Jesse has a Master of Science in Health and Human Performance and is an avid mountain biker, snowboarder. Hobbies: Reading & researching, tasting good beer, and hot springing. Jesse lived in Colorado ski towns for 8 years.

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Is it cheaper to ski or snowboard

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What is more expensive, skiing or snowboarding?

• Ski equipment, primarily boots, bindings, and skis are double the price of snowboard gear (snowboard, boots, and bindings), while the rest of the expenses are identical.

  • Plus ski poles for skiers.

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Ski vs Snowboard Equipment Comparison

Ski Equipment Prices (new)

$650 to $1,200+

Skis

$650 to $1,200+

$200 to $500

Ski Bindings

$200 to $500

$400 to $800

Ski Boots

$400 to $800

$80 to $150

Ski Poles

$80 to $150

$1,330 to $2,650

Total Ski Equipment

$1,330 to $2,650

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Snowboard vs Ski Equipment Prices

Snowboard Equipment Prices (new)

$300 to $750

Snowboard

$300 to $750

$175 to $350

Snowboard Bindings

$175 to $350

$200 to $400

Snowboard Boots

$200 to $400

$675 to $1,500

Total Snowboard Equipment

$675 to $1,500

Snowboard vs Ski Equipment Prices

Equipment Prices: Snowboard vs Skis

The first snowboard on the left is a Snurfer - - “Some examples of historic snowboards seen at the Brighton Resort in Utah (provided by the Snowboard Museum)” - Quote and Image Source: Flickr

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Snowboarding equipment is cheaper than ski gear. The board, boots, and bindings are less expensive than skis and ski-specific boots and bindings.

In 1965, Sherman Poppen created the Snurfer by bolting together two skis for his daughter. By the late 1970s, Burton improved upon Poppen’s design by experimenting with fiberglass, foam, and laminated wood, which made the boards faster and more maneuverable and coined the term snowboard.

During the early days of snowboard, snowboarders saw themselves as counterculture and opposed to the expensive hobby of skiing.

Ski Pass

(Image Source: Wikimedia Commons)

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Regardless of whether you ski or snowboard, you still need to buy the same season pass or lift ticket. 

Season Pass Prices

• The Epic Pass, Ikon, and Mountain Collective pass all cost between $500 to USD 1,100, depending on when you purchase the pass.

• Lift Ticket: $50 to $220 depending on resort/ski area and month.

Non-Equipment Gear

Non-equipment gear is everything other than the board/skis, bindings, boots, and ski poles.

• This includes your jacket, snow pants, goggles, helmet, gloves, hat, ski mask, base layers, socks, etc.

This gear can get expensive quickly and can easily cost the same or more than your skis/snowboard, boots, and bindings.

Final Thoughts

Skiing and snowboarding have near-identical costs except for the riding equipment. Skis, ski boots, and ski bindings cost about double the price of snowboards, snowboard boots, and snowboard bindings. Skiers additionally have the added cost of ski poles.

The initial equipment cost of skiing is double that of snowboarding. However, ski passes, lift tickets, clothing, helmets, goggles, lodging, food, etc are identical between skiers and snowboarders.

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Jesse is the Director of Pedal Chile and lives in Valdivia, Chile. Jesse has a Master of Science in Health & Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, bicycle commuting, snowboarding, reading, weight-lifting, taster of craft beers, & ski resort/area connoisseur.

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How to make skiing more affordable

This author. Back in 2012.

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Many of these lists will advise you to pack a lunch, purchase half-day passes, or get a condo with a kitchen, I will do none of that. I’ve lived and worked in ski towns for nearly 8 years and this article provides you with local tips instead of banal platitudes.

Ski Areas vs Ski Resorts

In the early 1980s, the ski industry transitioned from small ski areas to destination-type resorts. Vail, Aspen, Park City, Big Sky, Breckenridge, and Sun Valley, are all examples of ski towns that house expansive and expensive ski resorts.

During this time, (the late-1970s to early-1980s), these towns began investing heavily in snow-making equipment, resort amenities, and lift infrastructure. J-Bars and tow ropes were replaced with high-speed lifts, gondolas, with ever-expanding terrain. All of this, of course, costs money, which is reflected in increased prices for lift tickets, lodging, and food.

Loveland Ski Area - Colorado

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Ski areas, by contrast, haven’t changed much since the 1990s. For example, Loveland Ski Area in Colorado, even in 2021, offers free snowcat skiing on the Continental Divide and has 1,800 acres of big mountain terrain.

• A season pass costs $499

• An unrestricted 4-pack costs $199, which is cheaper than a single day pass at many North American ski resorts (Vail is $219/day).

  • For example, tickets at the window at Breckenridge are $219/day. Breck has longer lines, with nearly identical terrain as Loveland Ski Area (2,210 feet of vertical and 422 inches of average snowfall).

Loveland isn’t the only ski area with deals:

Silverton, Colorado

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• Monarch Mountain, Colorado: $229/kids at $489/adults for season passes.

  • $317 for non-peak season 4-pack

  • Monarch Mountain officially opened in 1939, seven years before Aspen.

• Lookout Pass, border of Idaho and Montana: $35/seniors, $36/kids, and $46/adults per day.

Lookout Pass Ski & Recreation Area on the border of Idaho and Montana (Image Source)

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• Silverton, Colorado

  • Located on the same mountain as Telluride but a season pass is $209/adults vs $1,900 for Telluride.

Yes, the line can get long at the Silverton Mountain Ski Area in Colorado since there is ONLY one chair lift. (Image Source)

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• Mount Bohemia, Upper Michigan: $99/adult season pass. Over 300 inches of snow and 900 feet of vertical.

  • Bohemia has the biggest terrain in the Midwest and the driest snow.

Mount Bohemia, Upper Peninsula of Michigan (Image Source: Wikimedia)

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• Beaver Mountain Ski Area, northern Utah. $60/day or $600/season for adults and much cheaper for students, children, seniors, and the military.

  • 1,600 feet of vertical and 400 inches of snow…for the price is better value than almost any ski resort in Colorado.

• Loup Loup Ski Bowl, Washington: $55/day for an adult pass.

  • 1,240 vertical feet and about 3 hours from Spokane.

Sunlight Mountain - Glenwood Springs, Colorado

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• Sunlight Mountain, Colorado: $49 to $59/day for adults.

  • 2,010 feet of vertical and located 13-miles from Glenwood Hot Springs Pool. Also, about a 50-minute drive to the famed ski town of Aspen, Colorado.

Glenwood Springs, Colorado - USA

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• Brian Head Resort, Utah. $45/day and $25 for night skiing

  • 1,707 feet of vertical and 360 inches of snow. Brian Head has the highest base of any ski resort in Utah and is only 3.5 hours from Las Vegas.

Bridger Bowl - Montana

• Bridger Bowl Ski Area, Bozeman, Montana: One-day lift ticket (adults): $63.

  • Most likely the best value of any ski area in America. 2,600 feet of vertical along with 2,000 acres of skiable terrain. 75 runs. Also, 350 inches of dry Rocky Mountain powder.

  • More snow, longer runs, and bigger terrain than many expensive resorts in the USA or Canada.

I could have listed dozens more, but you get the idea. These lesser-known and smaller ski areas offer affordable skiing and budget lodgings options can be found nearby.

Downtown Silverton, Colorado. I took this picture in 2018 when I was living in Telluride.

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Purchase Tickets & Lodging Early

Booking early cannot be stressed enough. Book early for everything; tickets, rentals, lodging. Bundled deals offer good savings for resort-style vacations.

For the best deals, you need to book in the offseason. Lodging, lift tickets, and ski rentals all need to be booked BEFORE mid-November at the very latest.

• Season passes are only offered in the off-season.

• Tickets are cheaper when purchased online, at least a week prior but the best deals are found before Halloween.

Ski/Snowboard in Canada

Revelstoke (Canada)

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• Revelstoke, for example, pre-purchased lift tickets cost less than $80 (adjusted to United States Dollars).

• Whistler costs $149 (CA$189) on the day, or $127 (CA$159) if purchased ahead of time online.

  • Whistler Blackcomb is the largest ski resort in North America with 8,171 skiable acres and is absolutely gorgeous

Whistler Mountain, Whistler, BC, Canada

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Vail, for comparison, lift tickets cost $219 if purchased on the day or $179 when bought days before. However, the real savings is found in lodging, where these Canadian towns cost less than half, for comparable accommodations.

Whistler, Mont-Tremblant, and Revelstoke aren’t exactly cheap, but they are affordable when compared to American ski resorts. Trips to these destinations cost about 1/3 to 1/2 of the price of Vail, Aspen, Mammoth Mountain or a Killington ski vacation.

Canada, Skiing, & Prices

Keep in mind that Canadian ski areas/resorts are generally LESS expensive than those in the United States of America.

• Additionally, the U.S. Dollar is usually 20 - 35% stronger than the Canadian Dollar. For families that are purchasing several lift tickets, rentals, lodging, lessons, and meals, this equates to thousands of dollars in savings over a week long trip.

Mont Tremblant Ski Resort, Mont-Tremblant, Quebec (Canada)

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Backcountry ski/snowboard

Backcountry snowboarding - Red Mountain Pass (Ouray, Colorado)

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If you like to earn your turns, then backcountry skiing might be perfect for you. Recently, backcountry or off-piste skiing has grown in popularity, due to the ever-increasing costs and crowded nature of ski resorts, especially during peak season.

Not only do you not have to buy a lift ticket, but you can backcountry ski or snowboard in less expensive mountain towns, which means even larger savings.

However, backcountry comes with additional safety gear and equipment needs. Also, you need specific knowledge, especially related to avalanche hazards. Earning your turns in untouched powder has the power to change your life as long as you take precautions.

Backcountry skiing (Mayflower Gulch Trail, Frisco - Colorado)

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Hut-to-Hut Ski Trips

• The Summit Huts Association (SHA) developed and maintains five backcountry cabins, used for hut-to-hut skiing in Summit and Park counties, Colorado. The SHA emphasizes self-reliant backcountry skiing, snowboarding, snowshoeing, hiking, and mountain biking which provides an intimate connection with nature. Because of the popularity of these cabins, spots are hard to get, but they are relatively cheap and are an epic experience.

• The Alfred A. Braun Hut System (ABHS) is another hut system in Colorado. The ABHS is an Aspen-based non-profit that maintains 7 huts that connect Ashcroft and Crested Butte in the rugged Elk Mountains.

• In Southwest Colorado is the San Juan Hut System. This system of 5 backcountry ski huts connects Telluride, Ouray, and Ridgway, arguably the prettiest part of Colorado. These huts cost about $30 per night.

These are just 3 backcountry hut-to-hut skiing options, but there are dozens more on both the east and west coasts, as well as Alaska.

Ski in Argentina

Cerro Catedral, Bariloche, Argentina (Image Source: CSG Helmets)

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Cerro Catedral in the northern Patagonia of Argentina is the largest ski resort in South America and the Southern Hemisphere. This epic ski center is only 12 miles from Bariloche, which means you can sleep in a hostel bed for less than $8/night and eat Argentinian beef dinners for under $19… if you want.

• Daily lift ticket = $55 USD

• 3,000 acres

• 3,773 feet of vertical drop (Vail is 3,450 feet, for comparison)

• Equipment rentals and lessons are cheap

• Seasons reversed. Winter is June to October.

• This ski vacation is considered “cheap” by international standards

Even after purchasing your flight(s) to Argentina, a week-long ski trip at Cerro Catedral is quite a bit cheaper than a trip to Vail, Breck, or Jackson.

Cerro Catedral, Argentina (not during the ski season)

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Late Season Deals

Late March and early April is low/late season for ski resorts. This doesn’t mean too much for lift tickets, even though they are reduced, but the main deals are found with steeply discounted accommodations, which is generally the most expensive component of ski/snowboard trips.

Avoid Peak Season

The least expensive times to ski are the beginning and end of the season, which is because the snow is generally the worst or at the very least unpredictable. Typically, fall skiing doesn’t have much of a base with limited terrain while spring skiing is wet and heavy.

Low season is cheaper with shorter lift lines. Picture from Telluride Ski Resort, Colorado

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The most expensive times are:

• Christmas through the New Years holiday

• President’s Day weekend

• Spring break is a popular time. This varies by the school district. While it isn't always considered peak season, it does crowd resorts and fill-up lodging, which increases prices and lift lines.

Off-Site Lodging

Park City, Utah - About 30 miles from Salt Lake City

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While it’s obvious that ski-in/ski-out accommodations are the most expensive, just being near the resort is still costly. It’s easy to spend $1,000/night for a place that is right on the slopes, or for example, you could spend 44 dollars at a Motel 6 in downtown Salt Lake City and drive the 31 miles to Park City Mountain Resort in nearby Park City, Utah.

The La Quinta Inn in Silverthorne, Colorado is within a 30-minutes drive to Breckenridge, Copper Mountain, A-Basin, Loveland, Keystone, and Vail. For less than $100/night, you can take the free bus to many of these resorts or pluck down an additional Andrew Jackson or two for parking.

 

There are too many examples to list here, but the point is that a 30-minute(ish) drive or bus ride can save you hundreds of dollars per night on lodging while being near affordable restaurants, pubs, bars, microbrewery, and equipment rentals.

used ski/Snowboard Gear

Public relations teams for ski and snowboard manufacturers popularize the message that becoming a better skier/snowboarder is about buying the latest equipment due to “technological progress.” However, the average rider is unable to detect the differences between a brand new $800 snowboard or a used one on eBay for a hundred dollars. The same thing goes for bindings, boots, jackets, goggles, snow pants, etc.

I average over 100 days on the “hill,” while wearing a $10 pair of used kids googles, no helmet, a $40 jacket from Goodwill, while riding a used demo board, bought at the end of a previous season for $100 cash. Few people on the mountain are out “shredding” me even though they got thousands of dollars worth of gear and equipment. Lance Armstrong says, “it’s not about the bike.” The same goes for skiing, it’s not about the skis, board, boots, or bindings as long as they work.

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Jesse is the Director of Pedal Chile and lives in Valdivia, Chile. Jesse has a Master of Science in Health & Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, bicycle commuting, snowboarding, reading, weight-lifting, taster of craft beers, & ski resort/area connoisseur

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How Many Countries In South America

Image Source

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How many countries are in South America?

South America is made up of 12 countries and 3 territories, the countries include; Argentina, Bolivia, Brazil, Chile, Columbia, Ecuador, Guyana, Paraguay, Peru, Suriname, Uruguay, and Venezuela.

• The three territories are the Falkland Islands (UK), French Guiana (France), and South Georgia and the South Sandwich Islands (UK)

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The 12 Countries of South America

1. Argentina

2. Bolivia

3. Brazil

4. Chile

5. Colombia

6. Ecuador

7. Guyana

8. Paraguay

9. Peru

10. Suriname

11. Uruguay

12. Venezuela

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Plus Three Territories

1. Falkland Islands (self-governing overseas territory of the United Kingdom)

   • Also claimed by Argentina as Islas Malvinas

2. French Guiana (overseas territory of France)

3. South Georgia and the South Sandwich Islands (British Overseas Territory in the southern Atlantic Ocean)

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Falkland Islands (United Kingdom)

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Islas Malvinas to the Argentinians are 300 miles off the Argentine coast (Image Source: Wikimedia Commons)

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The Falkland Islands, located 7,500 miles (12,068 km) from Great Britain and only 300 miles (483 km) from the Argentine coast.

Since 1833, the Falkland Islands have been under the administration of the United Kingdom, and under the rules of the United Nations, the Falkland Islands are an Overseas Territory of the United Kingdom.

• Population: 3,398 inhabitants (2016)

• Currency: Falkland Islands Pound (FKP)

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The Falkland Islands - 7,500 miles from the UK (Image Source: Wikimedia Commons)

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Saunders island of the Falkland Islands

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French Guiana

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Cayenne - The capital city of French Guiana (Image Source)

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According to the European Central Bank:

"French Guiana is an overseas department of France located on the northern Atlantic coast of South America. As part of France, French Guiana forms an outermost region of the EU and therefore belongs to the euro area."

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French Guiana is located in the northeastern part of South America, sharing a border with Suriname on the west and Brazil on the east. Colonized in the early part of the 17th century, it became a French department in 1946.

• 90% of French Guiana is located in the Amazon rainforest

• Currency = The Euro (since it’s part of the European Union)

• Population: 290,691 inhabitants (2020)

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South Georgia & the South Sandwich Islands

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South Georgia and the South Sandwich Islands (Image Source)

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South Georgia and the South Sandwich Islands have been under British administration since 1908. These islands are known for their large bird and seal populations and lie approximately 620 miles (1,000) km east of the Falkland Islands.

The CIA World Factbook describes South Georgia and the South Sandwich Islands as:

“Southern South America, islands in the South Atlantic Ocean, east of the tip of South America.”

These islands of South Georgia and the South Sandwich islands are the southernmost points of South America.

King penguins under a dramatic sky in South Georgie and the South Sandwich Islands

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Most unique national parks in the world

Road closed after it got covered in lava - Hawaiʻi Volcanoes National Park (USA)

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According to the International Union for the Conservation of Nature and Natural Resources (IUCN), there are over 4,000 national parks globally, which protect about 13% of our global landmass. Australia houses over 600 National Parks, most of any country. 

With so many amazing parks to choose from, curating a list is challenging, but this list provides the top 11 most unique national parks, based on biodiversity, sacred sites, historical artifacts, cave paintings, dynamic ecosystems, and unique experiences.  

1)     Yellowstone National Park, Wyoming, Montana and Idaho, USA

The first national park in the USA (widely believed to be the first in the world), Yellowstone is internationally famous for its vast selection of geological and geothermal features. Much of the national park straddles the caldera of a giant supervolcano and contains a multitude of geysers, vividly colored hot pools, mud cauldrons, and fumaroles. 10,000 of these features exist in the park, which is thought to be around half of all those known in the world.

The Yellowstone River also flows through the park, flowing down two huge waterfalls into a vast canyon. A diverse range of fauna and flora calls lives in Yellowstone, including 67 mammals, 330 bird species, and various types of trees and flowers. Microscopic organisms also thrive in the incredibly hot springs, producing their glorious bright colors.

• Yellowstone National Park was established March 1st, 1872 by the 18th United States President, Ulysses S. Grant.

• Delaware and Rhode Island combined are smaller than Yellowstone, which is 3,472 square miles (8,987 square km).

• There are over 10,000 hydro-thermal features, including over 300 geysers.

• The park includes about 290 waterfalls.

• 96% of the park is located in northwest Wyoming.

2)     Sagarmatha National Park, Nepal

Situated deep within the Himalayan Mountain Range, Sagarmatha is an incredible national park with an extreme alpine landscape. Most of it lies at an altitude of 3,000 meters (10,000 feet) above sea level and includes a wide range of amazing geological features, ranging from deep valleys and gorges to large glaciers and towering peaks.

The Nepali side of Mt. Everest, the tallest mountain in the world, is included in the national park (Sagarmatha is the Nepali name for the mountain), as are many other peaks that exceed 6,000 meters (20,000 feet) in height.

It is an incredibly wild and remote national park, which is ideal for trekking, mountain climbing, and wildlife spotting. Many different animal species can be found in the park, including musk deer, the Himalayan tahr and goral, wolves, and the Himalayan black bear.

3)     Serengeti National Park, Tanzania

The Serengeti is a vast national park in northern Tanzania that is famous around the world for its rich variety of wildlife. Many lions, leopards, zebras, giraffes, and around 500 bird species call the Serengeti their home and are often seen roaming or flying over its vast plains. 

The large savannah-type grassland is popular with tourists. Along with the Maasai Mara to the north, the Serengeti is crossed twice a year by the Great Migration, where approximately 1.5 million wildebeest and many other mammal species cross the park from north and south between March and May and return during October and November. It is, therefore, no surprise that the Serengeti is a designated UNESCO World Heritage Site.  

• Serengeti National Park is huge. It’s nearly twice the size of Yellowstone (14,763 square kilometers).

• Mount Kilimanjaro, the tallest mountain in Africa is only 180 miles (292 km) from the Serengeti.

View of Kilimanjaro from Amboseli National Park, Kenya

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4)     Lençóis Maranhenses National Park, Brazil

Located on Brazil’s northern coast, Lençóis Maranhenses is made up of a vast system of sand dunes.

However, unlike most coastal dune systems, which are often covered in vegetation, the Lençóis Maranhenses is rather unique.

• Here, the sand of the dunes is exposed, producing an incredibly scenic landscape of white sand dunes that stretches for many miles into the horizon, interspersed with many turquoise-colored ponds of water.

• This park is also known as the “Brazilian Sahara.”

• Lençóis means ‘sheets’ in Portuguese

As one of the most coveted Brazilian destinations, the Lençóis Maranhenses National Park spreads over an area of 155,000 hectares, of which 90,000 are filled with dunes dotted with lagoons with translucent water (Image Source: Flickr).

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They are filled by monsoon rains during the wet season and are prevented from draining by an impermeable layer of rock beneath the surface. Aside from the dunes, two oases lie in the middle of the park, forming small pockets of vegetation surrounded by sand. Lençóis Maranhenses is also a magnet for wildlife, with 112 bird species and over 40 reptile species living here.

5)     Zion National Park, Utah, United States

Located in southwestern Utah, Zion National Park is a spectacular area of deep canyons, high peaks, and other geological formations.

The park is incredibly wild and includes a wide variety of habitats that cater to a very diverse ecosystem. Vast canyons eroding into the Markagunt Plateau cover much of the national park, lined with giant red- and gray-colored sandstone cliffs. Unique geological features can be found here, including The Subway – a tunnel-shaped slot canyon situated at the base of a much larger gorge.

Numerous natural arches have been carved into the sandstone, such as Kolob Arch, which hangs high above the canyon system of the same name. A multitude of waterfalls and canyon streams flow through the national park. A series of towering mountain peaks overlook the area, including North and South Guardian Angel, and Horse Mountain.

6)     Uluru-Kata Tjuta National Park, Australia

Surrounded by the vast wilderness of Australia’s Western Desert, the world-famous Uluru rock formation forms the centerpiece of this national park.

This giant red-colored sandstone formation is very unusual in that it is bordered by flat dryland plains on all sides, with steep slopes rising up from the ground on all sides. Deep gorges and inlets can be found around the slopes of Uluru, including the impressive Kantju Gorge.

The national park also includes a separate series of large domed rock formations called Kata Tjuta, many of which are separated by large gorges. Both Uluru and Kata Tjuta also have a great deal of cultural importance to the local Anangu people, who regard both rock formations as sacred.

7)     Torres del Paine, Chile

The Torres del Paine National Park is situated in the Patagonia region of southern Chile. It is an incredible landscape, most famous for its tower-like granite peaks of the Cordillera Paine mountain range, which reach majestically into the sky.

Vast glaciers run down from the mountains through deep valleys, with icebergs frequently calving into lakes filled with beautiful turquoise-colored glacial water.

Lu, part of team Pedal Chile at Parque Nacional Torres del Paine (Chile- South America)

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A large lake named Lago Nordenskjold forms a boundary between the mountains to the north and a series of rocky grass-covered hills to the south – its southern shore provides the best views of the Cordillera Paine peaks. The Salto Grande waterfall is another highlight, with its bright blue-colored glacial water flowing over the wild landscape from one lake to another.

8)     Katmai National Park, Alaska, USA

Katmai National Park is located in southern Alaska, around 290 miles to the southwest of Anchorage. Katmai, the 6th least visited National Park and is larger than any park in the lower-48, is hard to get to. The only way into this park is by boat or floatplane, which departs from nearby King Salmon.

It has a wonderful landscape, with wild coniferous forests renowned for their brown bears, and large glacial lakes that are rich in salmon. The centerpiece of the national park is a giant snow-capped volcano named Mount Katmai, which last erupted in 1912, forming a vast caldera that was subsequently filled in by a lake that exists to this day.

The national park is also famous for its Valley of Ten Thousand Smokes – a deep layer of ash flow from the 1912 eruption. It was named a few years after the eruption when thousands of fumaroles venting steam from the ash were observed. Although the steam vents have since stopped, the ash-filled valley remains a rather unique landscape, a barren and flat stretch of land flanked by hills and forests.

The Bears of Brooks Falls

The coast of Katmai is home to 1,500-2,000 brown bears, which is the highest density of coastal brown bears in the world. This is because this region is also home to the largest salmon run in the world. Due to the sheer abundance of salmon, bears in the region tolerate close proximity to other bears and humans.

Here at Brooks River, you causally walk next to bears and oftentimes are within 10 feet (see picture above). The main reason visitors come to Katmai is to experience the unique interaction with bears and watch the river run pink with salmon.

Brown Bears at Brooks Falls, Katmai National Park (Image Source: Flickr)

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9)     Zhangye Danxia National Park, Gansu Province, China

In the eastern foothills of the Qilian Mountains sits the Zhangye Danxia National Park.

• It is renowned for its impressive and unusual hill markings, which are a series of vibrantly colored bands of rock – orange and reddish hues that contrast against gray and whiteish colors to create a beautiful and rather unique piece of scenery.

Since this is a badlands environment located in the middle of a vast, semi-arid part of China, there is a lack of soil or vegetation, leaving the bedrock exposed to the elements. Over many thousands of years, water erosion has formed steep valleys and gullies between each rocky hill, carving out an incredibly wild and rugged landscape.

10)  Calanques National Park, France

Located on the coast of southern France, just south of the city of Marseille, Calanques National Park is a superb blend of wild limestone cliffs and a quintessentially Mediterranean landscape.

The national park is made up of a scenic karstic environment, with craggy limestone hills overlooking the beautiful turquoise sea. The coastline is incredibly dramatic, with large rocky cliffs meandering their way around headlands, narrow inlets, and hidden beaches made of pristine white sand.

Parc national des Calanques (France)

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A range of large limestone hills lines the coast, covered by shrubs and wood of Mediterranean pine trees. The view from the hilltops is spectacular; the summit of Mont Puget provides amazing views of the coastline, and for many miles across the limestone plateau to the north.

 11) Hawai‘i Volcanoes National Park

This national park starts at the Pacific Ocean and extends all the way to 13,677 feet (4,169m) as it encompasses the summits of two of the world's most active volcanoes - Kīlauea and Mauna Loa.

Hawaii National Park opened in 1916, 43 years before Hawaii became the 50th U.S. state. Since there is nearly 14,000 feet of elevation change, plants and trees are widely varied, with climates ranging from desert to tropical rainforest.

View fullsize

Hikers explore the surface of the hardened lava lake that formed during the 1959 eruption at Kīlauea Iki crater (Image Source: Flickr)

• There are at least 1,000 native species of flowering plants in Hawaii. Over 90% of these are endemic, meaning they are only found in Hawaii.

• The park includes at least nine ecological zones; nearshore marine, seacoast, lowland, mid-elevation woodland, rain forest, upland forest, subalpine, alpine, and aeolian.

• Numerous lava caves occur throughout the park. These include lava tubes, crater vent caves, fissure and rift zone caves, pressure ridge caves, tree mold caves, and sea caves among others.

• Mauna Loa, at 13,677 feet (4,169m), is the world’s largest active volcano and has erupted nearly 40 times since 1832.

• The two longest lava tubes in the world are located within the park.

Hōlei Sea Arch (Image Source: Flickr)

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Valentina is a guide for Pedal Chile and is our geology expert. Valentina has been in love with volcanoes ever since she first saw Villarrica glowing in her native country of Chile. Valentina was born and raised in La Patagonia, which probably explains her affinity for adventuring. When Valentina isn’t crushing some poor dude’s soul, you can find her shredding down Rucapillán. Favorite season: Austral Summer

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References & Sources

• https://www.nps.gov/katm/index.htm.

• https://torresdelpaine.com/atraccion/parque-nacional-torres-del-paine/

• https://www.lelongweekend.com/calanques-national-park-marseille-cassis/

• https://parksaustralia.gov.au/uluru/

• https://www.chinahighlights.com/zhangye/attraction/danxia-landform-geological-park.htm

• https://www.nps.gov/zion/index.htm

• https://www.nps.gov/yell/index.htm

• https://www.britannica.com/place/Yellowstone-National-Park/Physical-features

• https://www.serengeti.com/

• https://www.visitbrasil.com/attractions/lencois-maranhenses-national-park.html

• https://www.welcomenepal.com/places-to-see/sagarmatha-national-park.html

What are saddle sores

“Doctors and gynecologists will give you all the medications, but it’s so rare that one warns you to just take off your shorts faster, clean up, the basic stuff”

— From the book, Saddle, Sore: Ride Comfortable, Ride Happy ‌

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What Are Saddle Sores

Saddle sores (skin abrasion, ulceration, and/or folliculitis) are inflammation or infection of the hair follicles. This bacteria-filled pore originates as a raised pink/red tender spot on the butt, inner thigh, and/or groin and most commonly between your genitalia and anus.

• Saddle sores look like pimples or ingrown hairs, located in your sensitive areas that contact the bicycle seat and make sitting on your saddle very painful - thus the term ‘saddle sores.’

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The 3 Categories of Severity: Saddle Sores

Level I (least severe)

Chafing

Level II

Skin ulcerations

Level III

Furuncles and folliculitis

• Furuncle is an infection at the base of a hair follicle.

• Folliculitis is a boil that looks and feels like a pimple.

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Saddle Sores: Causes

According to a 2020 study published in the Journal of Science and Medicine in Sport discussing saddles sores:

“These injuries are often attributed to anatomical features, as women have broader hips and thighs than men, affecting the saddle pressure distribution and increasing the risk of injury near the perineum. However, it is also influenced by the intensity and riding style which determines the pressure, sweat, and friction of the saddle area. In addition, incorrect saddle fit can result in increased compression of the perineum and neurovascular compromise.” - - - (bolding is from this author)

• Too much saddle pressure and friction

  • Spending too much time in the seat, since saddles sores are caused by excessive pressure from your body-weight combined with rubbing.

  • Affects those cyclists that ride the most or those that have a sudden increase in mileage (i.e. training for a Century ride).

  • Heavier riders are at a greater risk.

• Poorly fitted bicycle

  • A poor riding position can place excess weight on the saddle instead of pedals and handlebars. Ideally, about 40% of rider weight is placed on the saddle.

• Incorrect saddle size or too soft

  • Too wide of a saddle causes chafing as your legs rub against it. Also, too soft a saddle compresses over long duration and increases both pressure and friction.

• Substandard or dirty cycling shorts

  • Proper hygiene is critical to the prevention

  • Clean pair of cycling shorts for every ride

• Over-training

  • Longer rides than normal or cycling at a higher intensity

• Riding in heat and or humidity

  • The groin area is ripe for infections because of its moist environment and elevated temperature. Adding hotter temps and/or humidity to the equation only worsens it.

• Not using chamois cream (lubrication)

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“Soreness happens through poor positioning, inappropriate equipment, overuse, or lack of hygiene.”

— From the book, "The Cyclist’s Training Manual"

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Prevention of Saddle Sores

According to the researchers from the same 2020 article in the Journal of Science and Medicine in Sport:

“All consultants reported at least three or more methods to prevent and treat saddle sores and ranked their perceived effectiveness. The most frequently identified methods aimed at preventing saddle sores were using a chamois, altering saddle position and having meticulous personal hygiene.” - - - (bolding is from this author)

1. Keeping your butt, groin, and thighs dry is the most important thing you can do.

   • Wear clean, high quality padded cycling shorts (chamois) that wick away moisture (also, do not wear underwear with your cycling shorts)

2. Get a proper bike fit.

   • Slight adjustments (couple mm) to saddle/handlebar height or fore/aft position can make a world a difference. Is your bike set up for performance or comfort?

3. Shower ASAP after cycling.

   • If you can’t shower, change your sweat and bacteria-soaked clothing immediately and use antiseptic wet-wipes to clean your sensitive areas before putting on fresh clothes.

4. Shave or wax pubic hair no sooner than 24-hours before riding.

   • Waxing/shaving causes micro-abrasions in the skin making you more susceptible to saddle sores.

5. Use chamois cream (lubrication).

• Not every ride calls for chamois cream but this cream fights friction between your skin and shorts and is essential for extra-long or hot/humid rides.

• READ: Should I use Chamois Cream?

Saddles that support the ischial tuberosities (sit bones) while providing contours or space for your sensitive parts help prevent saddle sores.

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Treatment of Saddle Sores

“An ounce of prevention is worth a pound of cure.”

These famous words by Benjamin Franklin are doubly true for saddle sores as even sitting down becomes a nightmare. Keeping an eye out for this issue is critical since the development of saddle sores begins with mild chafing and pain before extending to skin infections, ulcerations, and folliculitis if you continue to ride without proper care and treatment.

Once you have saddle sores the only cure is rest as the skin needs time to heal plus some antibiotics. If the skin around the area gets red, hot, swollen, very painful or you get a fever, then you will need to see a doctor open up the sores and drain them along with additional forms of medical professional treatments.

Recommendations for Treating Saddle Sores

• Stop biking and other activities that cause discomfort

• Apply antibiotic or antimicrobial creams as necessary, i.e Neosporin

• Apply warm compresses

• Take Epsom salt baths

• Saddles sores usually start healing within a few days, if not, seek medical expertise to avoid infection and other complications

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Learn More

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Other Problems From Saddle Sores

The term “saddle sore” is an all-purpose term for issues ranging from chafing, bruises, ulcerated skin, boils, and pimple-like lesions in the bodily areas that come in contact with the bicycle seat.

Even mild saddle discomfort, such as chafing, causes your body to subconsciously compensate to avoid the pain.

• For example, a saddle sore on your left butt cheek will cause you to lean to the right and place more weight on the right buttock. This causes a host of cascading effects, such as knee problems as this rightward lean effectively makes one leg longer while simultaneously making one leg shorter, etc.

New Cyclists & Saddle Discomfort

In the book “Bicycling Magazine’s New Cyclist Handbook,” Ben Hewitt states:

“New cyclists are prone to saddle discomforts such as chafing and bruising, although they usually aren’t riding enough to run into problems with lesions. A key to dealing with general soreness is to have good riding position, plus a good seat. After that, regular riding helps to toughen the sitting area. This is often referred to as saddle time, and it’s something that every rider needs in order to get more comfortable on the bike.”

If you are new to cycling and it’s a pain in your butt, answer a few questions:

• Are you using the same seat your bike came with?? If yes, the chances that a stock saddle is your ideal saddle are very low.

• Are you riding with padded cycling shorts, without underwear?

• Did you get your bike fitted for you, such as seat height, handlebar height, saddle fore/aft, cleat position, etc??

• Are you slowly increasing your weekly mileage or riding time?

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Need Professional Assistance dialing-in your bike?

Yes. I want to learn more about this BikeFitting

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Jesse (Director of Pedal Chile) lives in La Patagonia of Chile. Jesse has a Master of Science in Health and Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Riding singletrack, snowboarding, reading, researching, coaching, and writing.

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Sources & References

1. Andrews, Guy, and Simon Doughty. The Cyclist’s Training Manual: Fitness and Skills for Every Rider. Amazon, 1st edition ed., Bloomsbury Sport, 30 June 2013.

2. Baker, Arnie. Bicycling Medicine : Cycling Health, Fitness & Injury Explained : For Riders & Racers of All Levels. San Diego, Ca, Argo Pub, 1995.

3. Bury, Keira, et al. “Prevalence, Prevention and Treatment of Saddle Sores among Female Competitive Cyclists: A Scoping Review Protocol.” Methods and Protocols, vol. 3, no. 1, 6 Jan. 2020, p. 4, 10.3390/mps3010004.

4. Hewitt, Ben. Bicycling Magazine’s New Cyclist Handbook : Ride with Confidence and Avoid Common Pitfalls. Emmaus, Pa., Rodale, 2005.

5. Hurford, Molly. Saddle, Sore : Ride Comfortable, Ride Happy. New Jersey?, Molly Hurford, 2016.

6. Miller, Michael, and David Berry. Back in the Saddle Again: How to Prevent Cycling Saddle Sores. Western Michigan University, 2007.

7. Norman, Mackenzie, and Kenneth Vitale. “‘Bumpy’ Ride for the Female Cyclist: A Rare Case of Perineal Nodular Induration, the Ischial Hygroma.” International Journal of Surgery Case Reports, vol. 73, 2020, pp. 277–280.

8. Rabin, Matt, and Robert Hicks. The Pain-Free Cyclist : Conquer Injury & Find Your Cycling Nirvana. London, Bloomsbury, 2015.

Why are bike fittings expensive

Image Source: Wadsworth, David J S, and Patrick Weinrauch. “THE ROLE of a BIKE FIT in CYCLISTS with HIP PAIN. A CLINICAL COMMENTARY.” International journal of sports physical therapy vol. 14,3 (2019): 468-486.

According to a 2018 study from Ghent University in Belgium:

“During bike fitting sessions, the optimal cyclist’ position is determined. Finding this optimal cycling position is often a time-consuming and labor-intensive process, i.e., a standard bike fitting procedure takes at least two hours when done by an expert bike fitter.”

Bike-Fitting Expertise

Any competent Professional Bike-Fitter has advanced university degrees, certifications, along with experience and education in kinesiology, human anatomy, exercise science, bicycle geometry, and cycling science.   

Understanding people’s flexibility limitations and the ability to solve issues related to pain and discomfort, while simultaneously adjusting for performance improvements takes expertise in medical disciplines as well and biomechanics and sports sciences.

Just like any profession that combines rigorous academic studies with specialized skills, a pro bike fitter is a paid professional whose pay is commensurate with their unique skills. If not, then this should be cause for pause as you should question their qualifications and expertise.

Cost of Equipment

Bike Fit with Grenville Cycling Center Jim Cunningham (Image Source: Glory Cycles via Flickr)

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While a static bike-fitting doesn’t use costly equipment, a 3D motion analysis or dynamic fitting uses the latest computational technology that costs around $20,000 (USD) just for the initial setup. Office space, licensing fees, continued training, and the fact that it’s a 1-on-1 service, means that a “cheap” bike-fitting starts at around $200.

Retul Fit at Greenville Cycling Center (Image Source: Glory Cycles via Flickr)

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3D vs Static Bike-Fit

Studies of saddle height on performance started in the 1930s, and in 1968, the Italian Olympic Committee published the first BikeFit manual, simply known as CONI. These were all static adjustments, which means the cyclist was stationary while measurements and adjustments to the bike were being made.

The 3 contact areas addressed in a bikefit in order. (Image Source: Silberman et al.)

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In the last decade, 3D camera systems have become the standard for elite cyclists and their bike fitters, mechanics, and coaches. These high-speed 3D cameras allow adjustments while the cyclist is riding. This shows in real-time how slight adjustments to the bike affect the rider and provides real-time cycling data and pedal efficiency.

Is a 3D motion bike-fit better?

Sitting on the saddle, moving the pedals, and holding the handlebars hasn’t changed in over 100 years. While 3D bike fittings provide more data, understanding what to do with that data takes an expert with years of experience.

For the average cyclist who has never had a bike fit, a static fitting is more than adequate. Even for advanced riders, competent professional bike-fitters will optimize your riding position, regardless if its static or dynamic.

Depending on the services offered, 3D motion bike fittings can cost over $1,000. For elite cyclists this is standard protocol just to keep pace with the competition. For those that are serious rider, your budget will likely determine which services are best for you.

Why get a bike fit?

• Do you experience pain in your butt, hands, back, neck, or feet??

  • Increase your level of comfort and reduce overuse injuries

• Do you want to ride faster??

  • Improve power output pedal efficiency

• Cornering and overall bike handling need improvement?

  • Optimize riding position, which will properly balance your weight on the bike, improving turning and performance

• Don’t understand how your bike settings affect your body, riding style, comfort, or performance?

Image Source: Scoz RD, Amorim CF, Espindola T, et al. Discomfort, pain and fatigue levels of 160 cyclists after a kinematic bike-fitting method: an experimental study BMJ Open Sport & Exercise Medicine 2021;7:e001096. doi: 10.1136/bmjsem-2021-001096

Final Thoughts

Having the latest and greatest bike doesn’t mean much if you don’t know how to have it set up to take full advantage. A proper bike fit from an expert allows you to find your optimal position, whether that be to go faster, further, or to just have more fun while being comfortable.

Just keep in mind that with most things in life, you get what you pay for. A free bikefit from the kid at your local bike shop who doesn’t know the difference between your ischial tuberosities, greater trochanter, and lateral malleolus might do more harm than good.

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Interested in a bike fitting but want to save some money??

Yes. I want to learn more about this BikeFitting

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Jesse is the Director of Pedal Chile and lives in La Patagonia. Jesse has a Master of Science in Health and Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, bicycle commuting, reading, snowboarding, researching, and sampling yummy craft beers.

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Related article from Pedal Chile

• READ: Is a bike fit worth it?

Sources & References

Braeckevelt, Jarich & Verstockt, Steven & Witvrouw​, Erik & Mertens​, Pieter. (2018). Data Driven Bike Fitting.

Burt, Phil. Bike Fit : Optimise Your Bike Position for High Performance and Injury Avoidance. London, Bloomsbury, 2014.

Scoz, Robson Dias, et al. “Discomfort, Pain and Fatigue Levels of 160 Cyclists after a Kinematic Bike-Fitting Method: An Experimental Study.” BMJ Open Sport & Exercise Medicine, vol. 7, no. 3, 1 Aug. 2021, p. e001096, bmjopensem.bmj.com/content/7/3/e001096.full, 10.1136/bmjsem-2021-001096.

Silberman, Marc R, et al. “Road Bicycle Fit.” Clinical Journal of Sport Medicine, vol. 15, no. 4, July 2005, pp. 271–276, 10.1097/01.jsm.0000171255.70156.da.

Wadsworth, David J S, and Patrick Weinrauch. “THE ROLE of a BIKE FIT in CYCLISTS with HIP PAIN. A CLINICAL COMMENTARY.” International journal of sports physical therapy vol. 14,3 (2019): 468-486. doi:10.26603/ijspt20190468

Grease vs Lube & Bike Parts/Components

There are two main types of lubricants:

• Oils

  • A liquid that cannot mix with water and creates a sliding film between two moving surfaces

• Greases

  • An oil with thickening additives

Grease: A sponge full of oil

Grease is a thickened oil. The thickener within a grease acts like a sponge by holding the base oils and additives together. Since grease is a “sponge” it will collect dirt. A greased chain will collect dirt and gum up very quickly, which is why moving parts use oil as opposed to grease.

Lubricants: Oils & Greases

Both oils and greases are lubricants, which reduce friction on moving parts and form a seal or barrier to protect components against water, corrosion and between different metals.

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Grease vs Oil Rule of Thumb

Grease for treads & bearings

Pedal threads, clipless pedal system springs, seat post, thru axles, headset, hubs, and large threaded bolts

Oils for moving parts

Chain, brake & derailleurs pivots, jockey wheels, U-lock, brake levers, cable housing, pivot points, and small finely threaded bolts

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Drivetrain: Oil

The bicycle’s drivetrain are the most heavily used components and requires an oil lubricant. The chain is low to the ground and exposed to all the elements of weather and dirt, as are the jockey wheels, derailleur, and cogs.

Derailleurs: Oil

The derailleurs only has a few working parts. Keeping this unit clean, is very important, as the derailleur is one of the most problematic components.

Grit and dirt make their way into the bearings, which then act as sandpaper onto the mechanism, causing wear, which results in poor shifting. After cleaning, oil the derailleur pivots, cage pivot(s), and pulley centers and wipe off the excess oil.

Cables: Oil

Un-lubricated cables don’t glide through cable housing as smoothly, which negatively affects braking and shifting while also being susceptible to rusting by causing cable drag. If you are using a wet chain lubricant, such as Pedaling Science’s All-Weather lube, you can use the same oil for your cables.

Brake Levers

Brake levers, like any other moving part, can benefit from a little oil. If these components go dry then the friction will damage the cable, lever, or both.

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Shifters

These are sensitive components, but they still benefit from a very light oil or a dry lubricant.

Threadlocker & Antiseize

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Thread-locker and anti-seize compounds are opposites

Threadlockers

Acts like a very strong glue and is used on threads of a bolt to hold the nut

Anti-seize compounds

Keep threaded fasteners from corroded together or 'seized'

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Threadlocking Compounds

Threadlock is an adhesive compound that stops threads and press-fittings from loosening.

Anti-Seize Compounds

Anti-seize compounds are made of ground metals and combined with lubricants, NOT making them appropriate for moving parts, such as bearings or bottom bracket bearings. 

• These solutions are used to protect from corrosion and reduce friction on non-moving components, such as seatposts, bottom bracket cups, pedal threads, and press-fit components.

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Jesse (Director of Pedal Chile) lives in La Patagonia of Chile. Jesse has a Master of Science in Health and Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Riding singletrack, snowboarding, reading, and researching.

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Sources & References

• C Calvin Jones. Big Blue Book of Bicycle Repair : A Do-It-Yourself Bicycle Repair Guide from Park Tool. Saint Paul, Mn, Park Tool Co, 2019.

• Davis, Mike, and Guy Andrews. Complete Mountain Bike Maintenance. Google Books, A&C Black, 12 June 2014.

• Downs, Todd. The Bicycling Guide to Complete Bicycle Maintenance & Repair for Road & Mountain Bikes. Emmaus, Pa., Rodale, 2010.

• Sidwells, Chris. Bicycle Repair Manual. New York, New York, Dk Publishing, 2021.

Feet Slipping Off Bike Pedals?

Platform or flat pedals - No special shoes required

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Platform Transfer Pedals or flats are the most basic pedal type and as the name suggests, platform pedals provide a large, flat area for regular shoes. Flats are the stock pedal type for most bicycles.

Flat pedals provide a platform for normal shoes, however, cycle or mountain bike-specific shoes have soft and grippy soles, which stay better connected to the pedals while having a stiffer body for improved pedaling efficiency and power transfer.

1) Upgrade Your Pedals

The image on the left is a platform pedal that comes standard with many MTB bikes, whereas the pedal on the right is an upgraded one. If you are slipping off your pedals, upgrading to a bigger, knobbier, toothier, and pinned pedal provides more stability, contact area, friction, and tackiness.

This will do wonders for your power and control while keeping your feet connected to your bike.

Reasons why your feet are slipping off the pedals

• Pedals are too small. Cheap, plastic, standard platform pedals are small. Look for flat pedals at least 2.5 x 3.5 inches.

• Your stock pedals are not ‘sticky’ enough. Cheap rubber or plastic pedals are not optimally grippy since they have minimal teeth, studs, and traction lugs.

• Your pedals are dirty. This is especially relevant if you are a mountain biker. Mud, dirt, and grime reduce the stickiness of the pedal and reduces the contract area.

This stock pedal doesn’t provide much traction

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If your feet are routinely slipping and you are still riding the pedals your bike came with, then the first thing to do is replace those pedals with a larger, pinned flat pedal. Go to your local bike shop and find a pair that is the right size and level of aggressiveness for your riding style.

2) Bike Specific Shoes

Years ago, the best shoes for mountain biking were skateboarding shoes. Nowadays, several manufactures, such as Five Ten, Teva, Giro, Ride, and Specialized produce non-clipless MTB and cycle-specific shoes for platform pedals.

• These shoes are made with specially formulated rubber compounds that make the soles ultra-soft which ‘sticks’ the cyclist’s foot to the pedal.

• The soles of these shoes have a huge flat bottom and the tread pattern is designed to optimize the connection of the traction lugs with the grip pattern.

Athletic Shoes & Cycling

Athletic sneakers are designed for comfort and enhancing running-related tasks, such as jumping, agility/maneuverability, sprinting, stopping, and reducing impact forces. These shoes optimize for ground and rotational traction between the outsole and surface for running-related sports.

• Basketball, tennis, running, and general athletic shoes with hard or knobby soles do NOT grip the pedals as they are designed for grass, mud, and hardwood floor surfaces.

• Athletic shoes, especially running shoes are very flexible, making them inefficient for pedaling, especially climbing.

If you already upgraded your platform pedals and are still slipping, then it’s time to look at a nice pair of flatties, whose soft and sticky rubber soles allows pins and traction lugs to sink into it, sticking the shoe to the pedal.

Comfort & Athletic Shoes 

Keep in mind that athletic sneakers are comfy, lightweight, provide great ventilation, and are great for walking and jogging. Both clipless and non-clipless bicycle-specific shoes are stiff, hard to walk in, and don’t provide the same level of comfort as your favorite pair of kicks. As with anything else in life, there are always trade-offs.

3) Riding Technique

Replacing the stock plastic pedal is a good first step.

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• Incorrect saddle height

• Wrong gear for the terrain

• Pedaling really fast or hard (like racing up a hill)

Clipless Pedals

In the early days of racing, all bikes had fixed gears, which meant no freewheel and thus no coasting (the freewheel was introduced in the early 20th-century).

Even today, ‘fixies’ have a single gear and no brakes. The only way to speed up, slow down, or stop is by changing your pedaling rate or pushing back against the pedals. Since the pedals are always spinning, if a foot comes off, it is dangerous and difficult to get your feet back on, unless you have toe clips or clipless pedals.

• For performance riding, XC-MTB, or road cycling, clipless pedals improve control and safety by not allowing your feet to slip off the pedals since your shoes are connected to the pedals.

• Your feet cannot slip when fast pedaling, jumping a log or curb, pumping up a steep hill, or descending a loose and bumping dirt path/road.

The Main Benefit of Clipless

The primary benefit of clipless is you don’t have to worry about what your feet are doing or slipping off the pedals. The performance benefits and pedaling technique improvements are greatly exaggerated.

• READ: Do Clipless Pedals really make a difference?

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Final Thought

A good platform pedal combined with a flat, sticky bike-specific shoe can rival that of clip-in pedals for grip, control, and power transfer.

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Is your bike dialed-in??

Bike Fitting - Not just for road cyclists. Learn More

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Jesse is the Director of Pedal Chile and lives in La Patagonia. Jesse has a Master of Science in Health and Human Performance and is an avid MTBer. Jesse enjoys reading books, particularly non-fiction and academic studies. Favorite MTB trail? The singletrack on the active volcano in Chile.

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Sources & References

• FitzGibbon, S., Vicenzino, B., & Sisto, S. A. (2016). INTERVENTION AT THE FOOT-SHOE-PEDAL INTERFACE IN COMPETITIVE CYCLISTS. International journal of sports physical therapy, 11(4), 637–650.

• Stępniewski, A.A., and J. Grudziński. “The Analysis of Pedaling Techniques with Platform Pedals.” International Journal of Applied Mechanics and Engineering, vol. 19, no. 3, 1 Aug. 2014, pp. 633–642, 10.2478/ijame-2014-0044.

Cheapest Road Bike Upgrade

“Don’t buy upgrades, ride up grades””

— Eddy Merckx

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On 1 July 1903, Henri Desgranges organized a publicity stunt aimed at selling more newspapers. This event was to be the most grueling endurance race in the world and featured 60 “working class” riders competing in a competition simply known as “The Tour” or The Tour de France (TdF).

Eddy Merckx averaged 23.7 mph (38.1kph) during his 1971 TdF victory while riding a 21.1-lb (9.6kg) steel frame bike, without clipless pedals (they wouldn’t be invented for another 13 years). In 2004, Lance Armstrong averaged 25.1 mph (40.5 kph), all while riding a 14.99-lb (6.8kg) carbon fiber bicycle, clipless pedals, Dura-Ace STI shifting system, and of course, the full-power of performance-enhancing drugs (PEDS).

So what’s the point?

In Lance Armstrong’s own words, “It’s not about the bike.” Tim Declercq, who finished the 2021 Tour de France in 141st place averaged 23.7 mph, the exact same speed as Eddy Merckx, 50 years prior.

Trek 5500 bicycle used by Lance Armstrong in the 2000 Tour de France (Image Source: Smithsonian).

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Professional Bike Fitting

Bike Fitting is the process of making adjustments to the bike until your optimal riding position is reached. A bike fit is a compromise between comfort, performance, and injury prevention. Trying to adapt your body to your bike vs adjusting your bike’s settings (saddle height, seat tilt, setback, handlebar height, reach, etc.) to your unique body not only makes you faster but also makes riding more comfortable and reduces over-use injuries.

• A pro cyclist will adjust their bike for performance and speed, whereas a recreational commuter will set up theirs for comfort.

How do I know if I need a bike fitting?

If you can reach the ground flat-footed while seated then it’s time for a proper bike-fitting

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• Painful knees?

• Pain in your back?

• Butt or saddle discomfort?

• Your out-of-shape riding buddies are faster than you?

  • Just riding with your saddle a couple of inches too low can reduce your pedal power by 80%

• You’re a regular rider but have not gotten much faster?

• Pain in hands?

• Neck hurting?

• Hot spots in your feet?

• Slow cornering (due to improper weight distribution)??

How your bike is adjusted (bikefit) affects how your bicycle performs and where your weight is distributed, which affects braking, turning, handling, and pedaling power/efficiency. 3D dynamic BikeFittings are expensive, but no worries, we offer a DIY Professional Bike Fitting for only $37, or stop in your local bike shop for instruction.

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Learn more about how to adjust your bike

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View fullsize

Total distance covered and average speed of the winners of the Tour de France (1903–2011). Interruptions are the 2 periods of noncelebration due to World Wars I and II (1915–1918 and 1940–1946). The fastest wins of the Tour de France’s great dominators (≥5 victories) are also shown: cyclist’s name, year (speed in km/h).

Image Source & Quote: Santalla, Alfredo, et al. “The Tour de France: An Updated Physiological Review.” International Journal of Sports Physiology and Performance, vol. 7, no. 3, Sept. 2012, pp. 200–209.

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Chain Lubricant

Think this chain needs some lube?? (Image Source: Flickr)

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Roller chains in laboratory settings are 97 to 99% efficient. However, in the real world, bike chains are exposed to all the elements, debris, bad weather, and dirty roads, which is why in reality, they don’t even operate at 75% efficiency. A superior chain lubricant will add 10 - 20+ watts of power due to insanely low coefficients of friction and an ability to suspend dirt particles away from the drive-train components. 

You can spend hundreds of dollars just to shave off a couple of ounces, or you could just spend $27 to get the World’s fastest wet lube and let your chain operate optimally and defy Mother Nature’s wishes. 

• Chain lubricant doesn’t do much good if you are just applying lube to a dirty chain. A clean machine is a fast and reliable machine. Nothing wears down bike components and reduces performance as much as a dirty bike. A dirty chain wears down the cogs making shifting more difficult, which wears down even more components.

Learn More

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Weigh Less: Power-To-Weight Ratio

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“Models of cycling performance have suggested that a 1 kg increase in BW can increase cycling time up a 5% grade by∼1%” ”

— European Journal of Sport Science

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Chris Fromme, 4 time Tour de France (TdF) winner, weighed 167 lbs (76kg) when he turned pro at 22, the following year he finished the TdF in 84th place.

Fromme started winning Tours after dropping 22 pounds, riding at 145-lbs (66 kilos), and subsequently increased his power/weight ratio by 10%, allowing him to attack hills with unmatched power. Fromme also is no shorty, standing 6 feet 1 (1.86m) nor was overweight at 167lbs, but nothing improves performance as much as increasing your power-to-weight ratio, and losing weight is the fastest path to it.

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Tour De France Photo. Date: circa 1930

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Weight loss is the best upgrade for both roadies and XC-MTB riders, regardless of budget. You could spend $10,000 on the latest carbon fiber bicycle, just to save a pound or two, or you can drop 10 pounds, save money, ride faster and further simply by eating less or better.

Bicycle manufacturers and marketers will try to convince you that rotational or wheel weight is somehow more important than total rider weight (including rider and gear), however, it doesn’t matter where the weight comes from. While it’s true that lighter wheels accelerate faster, they also slow down faster. The only way that energy is lost is when you brake.

Haakonssen et al. in a 2015 study published in the European Journal of Sports Science, said this about cycling performance and body weight:

By reducing non-functional mass and optimizing functional lean muscle and thus power output in relative terms, cyclists have the potential to improve their performance.

Total Bicycle Weight & Bodyweight

Total Bicycle Weight = rider (you) + gear + emergency parts/tools + snacks + water + cell phone + keys + the bike. All matter equally. For 99% of cyclists, the cheapest and most effective way to reduce Total Bicycle Weight is for you, the cyclist, to lose excess fat. The most dominant factor in Chris Fromme’s ascendance from elite cyclist to legend is best summed up by one number, -22lbs (10kg).

Final Thoughts

Eddy Merckx rode a 1971 Colnago Molteni on his way to his Tour de France victory that same year. This 21-lb bike predates clipless pedals, wind tunnel testing, aero apparel/components, carbon fiber, modern sports nutrition, and 21-century training techniques, yet even in 2021, he would still be fast enough to compete with the best.

There is a 100% chance that whatever bike you have now is way better than that 1971 Colnago Molteni from half a century ago. It’s not about the bike or the upgrades. Get yours dialed in through a proper bike fitting, keep it clean and optimally lubed, and go out there and ride.

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Learn More

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Jesse is the Director of Pedal Chile and lives in La Patagonia. Jesse has a Master of Science in Health and Human Performance and is an avid MTBer. Jesse enjoys reading books, particularly non-fiction and academic studies. Favorite MTB trail? The singletrack on the active volcano in Chile.

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Sources & References

1. Haakonssen, Eric C., et al. “Body Composition of Female Road and Track Endurance Cyclists: Normative Values and Typical Changes.” European Journal of Sport Science, vol. 16, no. 6, 14 Sept. 2015, pp. 645–653, 10.1080/17461391.2015.1084538.

2. Lucia, Alejandro, et al. “The Tour de France: A Physiological Review.” Scandinavian Journal of Medicine & Science in Sports, vol. 13, no. 5, 26 Sept. 2003, pp. 275–283.

3. National Museum of American History. “Trek 5500 Bicycle Used by Lance Armstrong in the 2000 Tour de France.” Smithsonian Institution, www.si.edu/object/trek-5500-bicycle-used-lance-armstrong-2000-tour-de-france:nmah_1294955.

4. ‌Santalla, Alfredo, et al. “The Tour de France: An Updated Physiological Review.” International Journal of Sports Physiology and Performance, vol. 7, no. 3, Sept. 2012, pp. 200–209, 10.1123/ijspp.7.3.200.

5. Scoz, Robson Dias, et al. “Discomfort, Pain and Fatigue Levels of 160 Cyclists after a Kinematic Bike-Fitting Method: An Experimental Study.” BMJ Open Sport & Exercise Medicine, vol. 7, no. 3, 1 Aug. 2021, p. e001096.

Excess Coffee Consumption

“Caffeine produces the same behavioral effects as classical psychostimulants, such as cocaine and amphetamine.”

— Journal of Neurochemistry

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Your morning cup of coffee boosts your mood, increases focus and alertness. Coffee in moderation is beneficial and essential for our modern lifestyle. However, one-third of Americans drink too much caffeine, and like abuse of any substance, too much (>400 mg) causes negative side effects and behavior changes.

Signs of too much coffee/caffeine

• Anxiety

• Obsessive-compulsive disorder (OCD)

• Headaches

• Heartburn

• Irritable bowel syndrome (IBS)

• Back pain

• Insomnia

• Irritability

How much coffee is too much?

The United States Food and Drug Administration (FDA) states:

“For healthy adults, the FDA has cited 400 milligrams a day—that's about four or five cups of coffee—as an amount not generally associated with dangerous, negative effects.”

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Keep in mind that cups of coffee vary dramatically in their caffeine content.

• For example, a 20-oz cup of Starbucks coffee has 410-mg of caffeine, 2.5% higher than the FDA’s total daily caffeine recommendation.

Also, it should be noted that the majority of studies researching the effects of caffeine & coffee rarely exceed 300 milligrams, or 100 mg less than the FDA’s recommendation.

• For caffeine-sensitive coffee drinkers, even 250-mg would be considered excessive. One 12-oz cup of Starbucks coffee has 260-mg, for example.

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Caffeine Per 16-ounces of Coffee

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Caffeine-Induced Anxiety

Caffeine-induced anxiety disorder is a medical condition where high amounts of caffeine cause severe anxiety. This has been known for at least 150 years but is largely unreported. 

Studies have shown that caffeine intake of only 150 milligrams increases anxiety and can induce panic attacks in caffeine-sensitive people and 450mg in normal populations. Caffeine-induced anxiety can mimic disorders, such as bipolar, general anxiety, schizophrenia, and obsessive-compulsive disorder (OCD).

If you are a heavy coffee drinker and experience any form of general anxiety, reducing or eliminating caffeine is a good first step.

Coffee & Headaches

“Caffeine has been linked with migraine for many years, on the one hand as a trigger, and on the other as a cure.”

— From (Nowaczewska et al.)

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Regular consumption of coffee/caffeine leads to physical dependence, with at least 30% of Americans meeting DSM-IV criteria for caffeine addiction and caffeine-dependence syndrome. A caffeine-withdrawal headache is a cardinal symptom where you drink more coffee in order to avoid getting a headache or migraine.

• Caffeine-induced headache has been recognized for more than a decade as the major cause of chronic daily or almost daily headaches in adults.

How does coffee cause headaches?

• Caffeine induces urinary loss of magnesium. Magnesium affects neuromuscular conduction and nerve transmission and plays a beneficial role in chronic pain conditions and migraines

• Excessive coffee consumption leads to acute diuretic effects and a “dehydration headache”

• Caffeine withdrawal. Weekend headaches are common as you sleep in and delay your weekday caffeine intake schedule or drink less coffee during the day due to unforeseen coffee abstinence

Coffee & Heartburn

Gastroesophageal reflux (GERD) is synonymously known as acid reflux or heartburn. There are many cofactors to GERD, such as over-eating, obesity, greasy food, and lying down after eating, however, there is also a coffee connection. 

Drinking too much coffee temporarily weakens (relaxes) the lower esophageal sphincter, which increases the risk of GERD. If you suffer from heartburn and consume copious amounts of coffee, you should consider reducing your intake. 

A 2020 review paper, published in Critical Comments in Biomedicine (CCB) reviewed 85 studies and concluded:

“It was shown that to higher intakes of caffeinated drinks, fruit juice, milk, soft drinks and carbonated beverages are associated with aggravating symptoms in GERD, IBS and FD.”

The researchers also noted:

“Generally, coffee was identified as being the most frequently reported to cause symptoms in people with IBS and to manage these symptoms, the NICE (the National Institute for Health and Care Excellence) guideline proposes limiting the intake of high sources of caffeine such as coffee and tea, and subjects with IBS should not consume more than three cups of tea or coffee per day or 400 mg caffeine.”

IBS, GERD, & Coffee: Bottom Line

If you consume coffee and other caffeinated beverages and suffer from heartburn, IBS, or general gastrointestinal disorders, reducing caffeine intake below 400mg is recommended. For those that are caffeine sensitive, you might need to reduce caffeine consumption to under 250mg.

Caffeine & Back Pain

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“Particularly interesting results of our studies concern the effect of excessive caffeine consumption on recurrent low back pain. Drinking of ≥6 cups of coffee a day increased the chance for the development of recurrent nonspecific low back pain by over 16 times versus respondents who did not consume excessive amounts of caffeine”

— BioMed Research International

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After headaches, nonspecific low back pain is the most common pain reported. Chronic low back pain is multi-factorial; sedentary lifestyle, prolonged sitting, obesity, postural stress, cigarette smoking, and excessive coffee consumption are all factors in back pain.

Caffeine’s Role In Back Pain

Excessive caffeine disrupts calcium flow by altering calcium ions from the sarcoplasmic reticulum. This causes slow-twitch muscles, like the postural muscles of your low back to fatigue more quickly. Additionally, caffeine increases the release of catecholamines, such as epinephrine, which sensitize muscle nerve endings, increasing the perception of pain.

Coffee Amount & Back Pain

Less than 400mg of daily caffeine can cause back pain. One large (venti) Starbucks coffee alone has 410mg, equal to 6, 6-oz cups of coffee.

Insomnia

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“The most prominent effects of caffeine on sleep are prolonged sleep latency, shorter total sleep time, increases in light sleep, and decreases in deep sleep.”

— Methylxanthines (Handbook of Experimental Pharmacology, 200)

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Image Source: O'Callaghan, Frances et al. “Effects of caffeine on sleep quality and daytime functioning.” Risk management and healthcare policy vol. 11 263-271. 7 Dec. 2018.

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Caffeine, particularly in the form of coffee, is an adenosine receptor antagonist. Caffeine promotes wakefulness by blocking the sleep-promoting effects of adenosine. Drinking coffee negatively affects sleep latency, sleep duration, and sleep efficiency, and the relative time spent in deep sleep.

Without caffeine, adenosine concentration levels naturally increase during the day, and once they reach a certain point, they become drowsy. Caffeine blocks adenosine receptors, which makes you feel alert, but prolongs the feeling of drowsiness and leads to restlessness.

Coffee & Sleep

Depending on your level of caffeine sensitivity, as little as 60mg, or less than 3-oz of Starbucks coffee, can cause you to lose sleep. A standard small cup of coffee has about 100mg of caffeine, with many large specialty roasts having over 400mg. If you have trouble falling asleep, eliminating that afternoon cup of Joe and reducing total caffeine intake is a good first step.

Studies show that 200mg of caffeine, the equivalent of two small cups of coffee, first thing in the morning, reduced sleep efficiency by 3% in moderate coffee drinkers. For those consuming 4 or more cups of coffee (>400mg caffeine) regularly, insomnia or reduced stage-4 sleep are typical. A few bad nights of sleep result in more coffee consumed, creating a loop of caffeine dependence.

Irritability

Caffeine intoxication is called caffeinism. Mood swings and irritability are classic side effects of excess coffee consumption or caffeinism. Drinking two 12-oz cups of drip coffee or 300mg is about the top-end of the safe zone. Four or more standard cups of coffee or one large Starbucks (>400mg) is enough to cause irritability and mood swings.

Just like with alcohol, coffee has an intoxication threshold, once you pass it, nervousness, mood swings, agitation, and irritability manifest for many.

Final Thoughts

Coffee and caffeine is a drug. Like any drug, the dose makes the poison. Coffee in moderation not only improves alertness, focus, and makes us happy, but is also healthy for us.

However, drinking cup after cup is unhealthy and causes a host of problems, including poor sleep, agitation, mood swings, heartburn, IBS, anxiety, and chronic back pain.

I recently quit coffee and all forms of caffeine for 75 days. My first cup of coffee after this break was a small cup of100% Coffea arabica, about 120mg of caffeine. The cup was magical but incredible potent.

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Jesse is Director of Pedal Chile and lives in Valdivia, Chile. Jesse has a Master of Science in Health & Human Performance and a Bachelor of Science in Kinesiology. Hobbies: MTBing, snowboarding, reading, taster of craft beers, and researcher.

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Related article from Pedal Chile

• Is it worth giving up coffee??

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