Is Telluride Colorado Worth Visitin

At the end of a box canyon high in the San Juan Mountains lies the historic mining town of Telluride, Colorado. Originally founded as Columbia in 1878 and later renamed (1881) by the Post Office to Telluride. This picturesque town is situated at 8,750 feet at the bottom of a canyon at the headwaters of the San Miguel River.

I lived and worked in Telluride, Colorado for over 4-years, and I have compiled a collection of photos and provided local knowledge, so you can maximize your time while visiting this historical mining town.

Denver to Telluride

6 - 7 hours of straight driving from Denver metro to Telluride. With no traffic and weather permitting.

Bridal Veil Falls

The Bridal Veil Creek falls into the head of the San Miguel valley at 10,300 feet, creating a 365-foot waterfall known as Bridal Veil Falls. The house that sits on top of Bridal Veil is the Smuggler-Union Hydroelectric Powerplant, commonly known as the Bridal Veil Powerhouse. This powerhouse was built in 1907 and today supplies renewable energy for Telluride and the San Miguel Power Association. 

Telluride was the 1st town in America to have a commercial system to produce and transmit alternating current (AC) electricity for industrial application. However, this was not supplied by the Bridal Veil Powerhouse, but instead, the electricity was generated from the Ames Hydroelectric Generating Plant in nearby Ophir, in 1890. You will drive right through the tiny town of Ophir if you take the 4x4 Ophir Pass Road, which connects Telluride/Ophir to Silverton. 

Bridal Veil Falls

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Telluride Festivals

While the 4-day Telluride Bluegrass Festival is the town’s most famous fest, the Telluride festival season features a mini-event or full-scale festival nearly every day, including:

• Jazz Fest, Film Fest, Balloon Fest, Mountain-Film Fest, Ride Festival, Cars & Colors, Wine Fest, Yoga Fest, Mushroom Fest, Chili Fest, Plein Air Festival, Blues & Brews, Horror Fest, 4th of July, and more.

Notes on the above pictures:

• Independence Day (4th of July) in Telluride is celebrated with the annual flyover of F-16 Falcon supersonic jets, from the 120th Fighter Squadron wing of the Colorado Air National Guard.

• The Telluride Plein Air Festival, hosted by the Sheridan Arts Foundation, showcases artists' skills in public spaces.

• The last festival of the season, Cars & Colors, is a great chance to see Telluride with fewer crowds while leaf-peeping in Colorado’s most picturesque region.

Hiking Trails

Between all the alternative routes, options, loops, and paths, Telluride has hundreds of hiking trails within the San Juan Mountains of Southwest Colorado.

Popular trails, such as Jud Wiebe, Bear Creek Falls, and Cornet Falls are relativity easy hikes, that are accessible from downtown and are great options if you have limited time, fitness level, or struggling with altitude acclimation.

However, as someone that has hiked most of the local trails, I’d recommend:

• Blue Lake

• Sneffels Highline and Deep Creek Loop

• Liberty Bell Trail

• Ajax Peak

• Ballards Horn (Point 13,145)

• Lizard Head Trail

Wildlife: Bears & Elk

People Watching

While Telluride Film Festival and Mountain Film Fest bring in numerous famous people, Telluride is a second home to countless celebrities, such as Jerry Seinfeld, Oprah, Tom Cruise, Jewel, Neil Young, and Kelly Ripa.

Skiing/Snowboarding

In 1969, it was announced that a new ski area was being developed:

“Bigger than Vail, as large as Aspen Highlands, Ajax and Buttermilk combined, and twice as big as Mammoth in California."

By 1972, the Telluride Ski Resort opened with 5-lifts. While this resort never delivered on its promises, Telluride offers the steepest and most diverse terrain in the state.

As Telluride has become more publicized and popular, the lines and wait times have grown. However, easily accessed and high usage backcountry areas are nearby, such as Bear Creek. Avalanche assessment should always be a high priority as Colorado’s snow is prone to sudden collapse.

Free Public Gondola

In 1996, the gondola serving Mountain Village from Telluride began operation. The 13-minute ride provides free public transport for the public and saves motorists an 8-mile, 25-min drive between towns. 

• * You need a pass to access biking/skiing from the gondola

Allred’s Restaurant: Top of the gondola

At the top of the gondola is Allred’s Restaurant, which is accessed at the mid-station or St. Sophia Station. Allred’s is located at 10,535 feet and offers the best views of any restaurant or bar in Telluride/Mountain Village.

This photo was taken while sitting at Allred’s bar.

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Bicycling

The best part of mountain biking or cycling in Telluride is you can take the Gondola up, and 75% of the elevation gain is done for you. The ski resort features a bike park along with double and singletrack cross-country trails that meander through aspen groves and lush meadows, while mostly being downhill.

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Local Favorite: Prospect Trail

Take the Gondola up to San Sophia Station at 10,540 feet, here, you will find Prospect Trail, a local favorite. 

• I’d recommend connecting to Jurassic/Meadows Trails, which ends near the Telluride Brewing Company, the area's best brewery, along with Colorado Boy in Ridgway. After T-Brew, you can bike the Valley Floor back to town (see picture below).

*NOTE: The picture with the green bike is taken at the RAT in Ridgway, 45 minutes from Telluride. The Ridgway Reservoir is seen in the background. The other two pics are taken in Telluride, including one on Prospect Trail.

The Valley Floor is a 560-acre preservation area. There are walking and biking paths in the summer and 12-miles of groomed cross-country skiing trails in the winter.

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Telluride Historic  District

In 1963, Telluride was officially designated as a National Historic Landmark District. The downtown core is largely intact from the mining boom era from 1878 to 1913. The Sheridan Opera House was the last major project during this period and was constructed in 1913. In the 1890s, at the height of the mining boom, Telluride was housing over 5,000 residents, and by 1970, following layoffs in the mines, the town’s population dropped to 436.

In 1889, Telluride’s mining wealth became well known and attracted Butch Cassidy, who robbed the San Miguel Valley Bank, which is on the corner of Colorado and Fir Street. Shortly after, the bank burned down but has been rebuilt to look identical.

Via Ferrata

This 3-mile trail, which means “Iron Way” in Italian, is mostly a hike with some sections of exposed rock climbing. While many “locals” will say that the Via Ferrata is only reserved for the “adrenaline junkie,” 97% of this trail is a relatively easy hike. 

• The Via Ferrata is a must-do for any hiker who doesn’t have a fear of heights and wants insane pictures of Telluride, especially Bridal Veil Falls.

• Finding the trailhead can be a bit challenging so do your research. I also recommend doing this hike in reverse to what is generally recommended.

14ers

Colorado has 58 mountain peaks that exceed 14,000 feet in elevation (4,267 meters).

• These peaks are called "fourteeners" or "14ers”

The San Juan Mountain Range of southwestern Colorado and northeastern New Mexico have the highest concentration of 14ers of anywhere in the United States, with 14 fourteeners.

• Mt. Sneffels (top picture), near Telluride, is generally considered to be the prettiest of all the 14ers in Colorado.

• Coors Beers: Wilson Peak, the 14,023 foot 14er, is the mountain range that is depicted on the Coors Light can.

  • Mt. Wilson, near Lizard Head Pass, is a different summit than Wilson Peak. These summits are approximately 1-mile apart, but their respective trailheads are about 1.5 - 2 hours apart by car.

If you’ve never hiked a 14er before, don’t expect to summit on your first try, especially Wilson Peak, Mt. Wilson, or Sneffels. Also, don’t feel bad, I know many longtime locals that have never “bagged” a 14er before.

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Colorado & 14ers

Colorado is the only Rocky Mountain state that houses 14,000-foot peaks. Utah, New Mexico, Arizona, Wyoming, Idaho, and Montana are home to 12ers and 13ers, but zero 14ers. Even the famous Grand Teton, in Grand Teton National Park only reaches 13,776 feet.

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Hot Springs

Rico Hot Springs, just outside Rico, Colorado, features several natural hot springs, with one main pool, shown in the above photo. 

• 25-miles from downtown Telluride

• As of 2021, the Rico Hot Springs have become privatized with limited visitation and a waiver of liability on their website (I provided the link).

Commercial Hot Springs

However, Orvis Hot Springs, in Ridgway, is a clothing-optional, commercialized spring about 45 minutes from Telluride, and is on the way to/from Denver. This is one of the most rustic, and authentic commercial hot springs in the state.   

The vapor cave at Wiesbaden Hot Springs Spa & Lodgings in Ouray is the most underrated hot spring in all of Colorado. Also, if you make it out to Telluride, you must go to Ouray, which is about an hour’s drive. 

4x4 mountain passes

In the summer, once the high-elevation mountain passes are free of snow, Telluride, Silverton, Ouray, Illium, and Ophir are only miles apart.

Imogene Pass, Last Dollar Road, Ophir Pass, Engineer Pass, and Black Bear Pass all connect these towns while traversing old mining “roads” that reach over 13,000 feet.

If hiking/biking/skiing is not for you. Taking one of the mountain passes in a 4x4 vehicle is the way to go. The same stunning views without the work.

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4X4 off-road paths are shown in color. Image Source: Ouray Mountain Adventures.

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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. Telluride was my home for 4-years and writing this article brought back many memories, especially scrolling through all the photographs.

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What is the largest river in the world

Aerial view of the Amazon - - - (Image Source: Wikimedia Commons)

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Although lists of the longest rivers in the world are often easy to find, they do not tell the reader much about how much water is discharged by the rivers.

• This list details the five rivers in the world with the largest average discharge that is recorded at the mouth.

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5) Madeira River, South America – 1.1 million cubic feet (31,200 m3) per second

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Image Source: Wikimedia Commons

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Flowing through the southern Amazon Rainforest, the Madeira River is a major waterway that is fed by a large watershed of over 500,000 square miles (1.3 million km2) in area.

Fed by a myriad of rivers, the Madeira flows into the River Amazon around 150 km to the east of Manaus with an average discharge of 1.1 million cubic feet (31,200 m3) per second.

The large water volume of the Madeira River is due to a few reasons:

• Firstly, the size of the watershed, which contains a myriad of rivers that feed into the Madeira, and the fact that its western side drains part of the Andes Mountains.

• However, the most important reason is due to the excessive rainfall within the region – being a tropical environment, extremely high rainfall totals occur over the Amazon rainforest.

• Within the Madeira basin, the mean annual precipitation is around 78 inches (2,000mm), which provides the river with a massive amount of water all year round.

The Madeira River is the largest tributary of the Amazon River, with the largest catchment area, water volume, and sediment flow among its tributaries.

Madeira River

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4)   Orinoco River, South America – 1.31 million cubic feet (37,000 m3) per second

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Image Source: (Yepez et al.)

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The Orinoco River is the fourth most voluminous river in the world, with a discharge rate of 1.31 million cubic feet (37,000 m3) per second recorded at its mouth, where it flows into the Atlantic Ocean.

It has a vast watershed that covers four-fifths of Venezuela and a quarter of Colombia – the southern section of the watershed is located within the northern reaches of the Amazon Rainforest.

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Image Source: (Mora et al.)

The intense tropical rainfall which falls in the Orinoco Basin is the main reason for such a high river water volume - although the dense rainforest reduces water runoff rates to some degree, much of it ends up draining into the River Orinoco.

The large watershed size also contributes to its high river volume – with a vast 366,000 square mile (948,000 km2) watershed, there is plenty of intense rainfall that can run off into the Orinoco.

Furthermore, although the southern parts of the watershed consist of dense rainforest, the northern side tends to be of a more savannah-like landscape – the lack of trees allows high runoff rates to occur during periods of high rainfall.

The Orinoco River, near Puerto Ayacucho airport, Venezuela (Image Source)

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3)   Ganges River, Asia – 1.34 million cubic feet (38,100 m3) per second

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Image Source: (Singh et al.)

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Flowing from the Himalayan Mountains, the Ganges crosses northern India, and meets the Indian Ocean via the Ganges delta, which straddles both India and Bangladesh.

With a length of 1,560 miles (2,510 km)], despite the Ganges being relatively shorter than a number of the world’s most renowned rivers, it is the river with the third highest discharge in the world.

• Its large watershed is the main reason for this – draining one fourth of India, there is a vast area of land over which rainfall runoff can run into the river. To the south, large areas of land are used for agricultural purposes – with a lack of trees, rainfall quickly runs off towards the river.

• The Himalayan Mountains – which lie to the north of the Ganges – also contribute to its high discharge. Many rivers that flow southwards from the mountains reach the Ganges, which therefore accumulates runoff from both precipitation and glacier meltwater.

Ganges River

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Although rainfall rates are seasonal along the watershed, the intense monsoon rainfall – which occurs between June and September, also increases the discharge massively, which peaks towards the end of this period. 

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2)   Congo River, Africa – 1.45 million cubic feet (41,200 m3) per second

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Image Source: Wikimedia Commons

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The second highest river in the world by volume, the Congo flows for 2,900 miles (4,700 km) through a large section of western and central Africa – rising in north-eastern Zambia and discharging into the Atlantic Ocean.

Much of its course runs through the Democratic Republic of the Congo, and it has a vast watershed that includes the Congo Basin rainforest, and a large portion of the highlands of the East African Rift system.

The size and nature of the watershed is partly responsible for the high discharge – with an area of 1,335,000 miles2 (3,457,000 km2) being drained by one river, and an area that includes drainage from vast savannah and highland areas that are often not forested, it is little surprise that the volume of water flowing through the mouth of the Congo is so large.

Congo River. Kisangani, Democratic Republic of Congo (Image Source: Flickr)

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In addition, incredibly high rainfall rates – related to the fact that the river is located almost wholly within a tropical climate zone – also amplify the Congo’s discharge. The Congo Basin receives an average of 60 inches (1,500 mm) of rainfall per year – a great amount of this drains into the Atlantic.

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 1)     Amazon River, South America – 7.38 million cubic feet (209,000 m3) per second

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Image Source: Wikimedia Commons

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Although the Amazon is the second longest river in the world, it is also – by a considerable amount – the largest river in the world by water volume and has over 4 times the discharge of the Congo River, the world’s second largest river.

Aerial view of the Amazon Rainforest, near Manaus, the capital of the Brazilian state of Amazonas, Brazil. (Image Source: Flickr)

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• The Amazon empties 7 million cubic feet of water in the ocean every second, which is more than the volume of water discharged by the next six largest rivers combined

  • The daily discharge at the mouth of the Amazon averages 4 billion gallons of water each and everyday

• 16 - 18% of the world’s runoff to the oceans is discharged from the Amazon River

• Not a single bridge crosses the Amazon

• The Mississippi River, the largest river in North America, has 10 times less water volume than the Amazon

• 4 of the 10 largest rivers on Earth in terms of water discharge and drainage area are located in the Amazon River Basin

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The Amazon River Basin - - - (Image Source: Montanher et al.)

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The Amazon flows for 4,000 miles (6,400 km) across much of South America, rising in southern Peru, in the Andes Mountains, and traveling westwards through the Amazon Basin for most of its route, after which it drains into the Atlantic Ocean in the east.

• With an incredibly large 2.7 million square miles (7 million km2) drainage basin, that covers much of the Amazon Rainforest, and drains other areas (such as parts of the Andes Mountains), this is a large reason that explains such a high discharge at the mouth of the river.

• The tropical climate of the region also contributes massively to this – with much of the Amazon Rainforest receiving between around 60 and 120 inches (1,500 and 3,000 mm) of rainfall per year, there is a constant supply of runoff water which drains from the Amazon watershed – the only outlet channel for this is the mouth of the Amazon River.

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Valentina is a guide for Pedal Chile and is our resident badass. 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 and sources

1. https://www.researchgate.net/publication/226326945_Assessment_of_environmental_changes_in_the_Orinoco_River_delta#pf2

2. https://www.britannica.com/place/Orinoco-River

3. https://www.britannica.com/place/Ganges-River

4. https://www.britannica.com/place/Congo-River

5. https://www.britannica.com/place/Amazon-River

6. https://wwf.panda.org/discover/knowledge_hub/where_we_work/amazon/about_the_amazon/

7. Montanher, Otávio Cristiano, et al. “Temporal Trend of the Suspended Sediment Transport of the Amazon River (1984–2016).” Hydrological Sciences Journal, vol. 63, no. 13-14, 26 Oct. 2018, pp. 1901–1912, 10.1080/02626667.2018.1546387.

8. Mora, Abrahan, et al. “Hydrological Control, Fractionation, and Fluxes of Dissolved Rare Earth Elements in the Lower Orinoco River, Venezuela.” Applied Geochemistry, vol. 112, Jan. 2020, p. 104462, 10.1016/j.apgeochem.2019.104462.

9. Moreira-Turcq, P., Seyler, P., Guyot, J. L. & Etcheber, H. Exportation of organic carbon from the Amazon River and its main tributaries. Hydrological Processes 17, 1329–1344, https://doi.org/10.1002/Hyp.1287 (2003)‌

10. Singh, Munendra, et al. “Geogenic Distribution and Baseline Concentration of Heavy Metals in Sediments of the Ganges River, India.” Journal of Geochemical Exploration, vol. 80, no. 1, Aug. 2003, pp. 1–17, 10.1016/s0375-6742(03)00016-5.

11. Yepez, Santiago, et al. “Retrieval of Suspended Sediment Concentrations Using Landsat-8 OLI Satellite Images in the Orinoco River (Venezuela).” Comptes Rendus Geoscience, vol. 350, no. 1-2, Jan. 2018, pp. 20–30, 10.1016/j.crte.2017.08.004.  

What Is The Widest Country In The World

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Although you will often find lists of the world’s largest countries, this article details the world’s longest countries, based on measuring each one from the most easterly point to the most westerly. Several countries span a considerable distance around the globe, and sometimes have a significantly longer lateral distance than a north to south one.

In this list, I rank the widest countries in the world from east to west.

10)  Kazakhstan – 1,820 miles (2,929 km)

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Image Source: Wikimedia Commons

Bordering China to its east, and Russia to its north and east, Kazakhstan spans a significant proportion of Central Asia.

Its landscape consists mainly of steppe plains, which occupy a large amount of its land area – however, deserts also dominate the south and south-west of the country, as does the large Caspian Sea.

• 10)  Kazakhstan – 1,820 miles (2,929 km)

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9)     India – 1,822 miles (2,932 km)

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Image Source: Wikimedia Commons

From its easternmost point at Kibithu, and its most westerly point – Sir Creek, Gujarat State – the northern section of India has an east-to-west span of just over 1,800 miles.

The world’s second-largest country in terms of population, India is also one of the world’s largest. With large areas used for agriculture, the Himalayan Mountains to the north, and the Thar Desert making up the north-west of the county, India has a rather varied landscape.

• 9)     India – 1,822 miles (2,932 km)

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8)     Mexico – 1,958 miles (3,151 km)

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Image Source: Wikimedia Commons

Measuring from the north-eastern tip of the Yucatán Peninsula, across to the north-western reaches of the Baja California state, the country measures almost 2,000 miles across in width from its most eastern point to its most western.

With large patches of desert making up large part of its northern half, and agricultural areas that are interspersed by areas of rainforest towards the south, Mexico is a varied country in terms of its landscape. 

• 8)     Mexico – 1,958 miles (3,151 km)

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7)     Australia – 2,511 miles (4,041 km)

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Image Source: Wikimedia Commons

Making up much of the continent of Oceania, Australia borders the Pacific Ocean in the west, and the southern Pacific in the east. As well as being slightly higher than 2,500 miles wide, Australia’s entire land area is almost as large as that of the contiguous United States of America.

However, unlike the USA, it has a vast desert interior that makes up a large proportion of its total land use, although there are areas of rainforest across its northern and north-eastern fringes. Some temperate zones exist across parts of southern Australia. Despite its large size, it has a population of around 25 million.

• 7)     Australia – 2,511 miles (4,041 km)

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6)     Brazil – 2,603 miles (4,189 km)

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Image Source: Wikimedia Commons

The largest country on the South American continent, Brazil is also the world’s sixth widest. It has an east-to-west span of just over 2,600 miles at its most extensive, from the Peru border to the Ponta do Seixas, the easternmost point of Brazil.

Tropical rainforest occupies much of the country’s northern half, through which the world’s most voluminous river – the Amazon – runs from the Andes mountains in the west to the Atlantic Ocean in the east. The southern half is occupied mainly by agricultural land, and large cities including Sao Paulo.

• 6)     Brazil – 2,603 miles (4,189 km)

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5)     United States of America – 2,800 miles (4506 km) (contiguous area)

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Image Source: Wikimedia Commons

Bordered by the Atlantic and Pacific oceans on its eastern and western sides, the United States of America is the fifth widest country – if you are referring to the contiguous 48 states. If you also add the state of Alaska to this total, the width would add up to around 5,000 miles (8,000 km) – however, Alaska is divided from the contiguous USA by another country, preventing this measurement.

A country with a vast range of different and spectacular landscapes, the USA includes large temperate regions of luscious woodland on both its eastern and north-western areas. With the Great Lakes in the north, a large area of plains stretching from the Canadian border towards the Gulf of Mexico, and desert regions across the south-west, this is a country with a huge variety of environments.

• 5)     United States of America – 2,800 miles (4506 km) (contiguous area)

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4)     Indonesia – 3,181 miles (5,119 km)

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Image Source: Wikimedia Commons

A vast archipelago in south-east Asia, Indonesia spans a distance that is equivalent to around one eighth of the Earth’s circumference. Its most easterly land area borders the Indian Ocean, and is located to the south of Thailand and Burma, whereas its most westerly territory borders Papua New Guinea, on the Pacific Ocean.

The country is unusual not only because the country is made up of so many different islands, but due to the fact that some of these islands consist of countries other than Indonesia – for example, the island of Borneo is shared by Indonesia, Malaysia and Brunei.

Although a significant proportion of Indonesia consists of rainforests and mountain ranges, many large cities are also situated in this country, including the metropolis of Jakarta.

• 4)     Indonesia – 3,181 miles (5,119 km)

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3)     China – 3,250 miles (5,230 km)

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Image Source: Wikimedia Commons

Spanning a wide part of southern, south-eastern and central Asia, China is the world’s third largest country, with an east-to-west span of 3,250 miles.

The world’s most populated country, China consists of many large cities across its western and southern areas, particularly focused in the Lower Yangtze and North China plains.

The north and west of the country are rather desert-like in terms of climate, whereas the south of the country is typified by large mountain ranges, including the Tibetan Plateau and the Himalayas.

• 3)     China – 3,250 miles (5,230 km)

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2)     Canada – 3,426 miles (5,513 km)

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Image Source: Wikimedia Commons

Based on an east-to-west measurement spanning from the Yukon and Alaska boundary in the east, to Cape Spear (Newfoundland and Labrador territory) in the west, Canada is this list’s runner-up.

Vast coniferous forests occupy much of Canada’s land area, with much of its population focused in the south and south-east of the country.

Large prairie lands occupy the south of Canada, and the large Rocky Mountains dominate the western part. As well as a vast area of tundra, over 50,000 islands also make up the north of Canada.

• 2)     Canada – 3,426 miles (5,513 km)

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1)     Russia – 5,600 miles (9,012 km)

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Image source: Wikimedia Commons

Spanning from Eastern Europe in the west, and stretching across the Northern Hemisphere to the Pacific in the east, it is no surprise that Russia tops this list, with an east-to-west distance of around 5,600 miles and passes through 11 of 24 time zones.

The world’s largest country overall, Russia contains a large diversity of different landscapes – from steppe lands in the south and south-west, to plains in the west, and vast expanses of coniferous woodland in the north, center and east.

• The widest country in the world from east to west is Russia at 5,600 miles (9,012 km) wide.

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References and sources:

1. https://www.britannica.com/place/Russia

2. https://www150.statcan.gc.ca/n1/pub/11-402-x/2012000/chap/geo/geo-eng.htm

3. https://www.britannica.com/place/China

4. [https://www.britannica.com/place/Indonesia

5. https://www.mapsofworld.com/answers/united-states/how-wide-is-united-states/#

6. https://www.britannica.com/place/Brazil

7. https://www.reference.com/geography/width-australia-abb72ddc6a367849

8. https://www.britannica.com/place/Mexico

9. https://www.britannica.com/place/Kazakhstan

What Is the Southernmost City in the World

Ushuaia, Argentina. Formerly the world’s southernmost city

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What is the southernmost city in the world?

• Puerto Williams, Chile, is the world’s southernmost city (as of March 29th, 2019).

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Puerto Williams

Puerto Williams (Image Source)

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Town to city: Puerto Williams

On March 29th, 2019, Chile’s governmental agency, the National Institute of Statistics (INE), redefined the definition of city, changing how Puerto Williams was categorized. As a result, Puerto Williams was reclassified from a town/hamlet to a city.

• The reclassification was done in the hopes of attracting tourists to the new “End of the Earth.”

Puerto Williams is located 6 miles (10km) further south of Ushuaia, Argentina, and is located on the other side of the Beagle Channel.

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Image Source: (Chile)

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Ushuaia: Former southernmost city

The Argentine city of Ushuaia is the former title holder of the southernmost city in the world. By some definitions of a city, Ushuaia is still considered to be the true and actual southernmost city.

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According to the Merriam-Webster Dictionary, a city is:

“an inhabited place of greater size, population, or importance than a town or village.”

or

According to the Cambridge Dictionary, a city is defined as:

"a large town"

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Beagle Channel lighthouse in Tierra del Fuego Archipelago

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Ushuaia: The 2nd Southernmost City in the World

• Ushuaia, Argentina - 74,752 (2019) people

  • Ushuaia is also the world’s most active Antarctic gateway port, receiving over 90% of all tourists that go to Antarctica

• Puerto Williams, Chile 2,063 (2017) people

However, as there is no actual population requirement, uniformity, or strict definition of city, once Puerto Williams was reclassified by the Chilean government, it became the true southernmost city in the world.

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southernmost city of 100,000: Punta Arenas

Punta Arenas in Chile is the southernmost city in the world with over 100,000 people.

• Population of Punta Arenas = 124,169 (2017) people

Punta Arenas is about 100 miles (160km) north of Ushuaia and Puerto Williams and is over 700 times larger than both “cities” combined in total area.

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Punta Arenas vs New Zealand and southerly cities

Punta Arenas is over 500 miles (805 km) further south than Invercargill, the southernmost city in New Zealand.

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Jesse is Director of Pedal Chile and lives in Chile’s Patagonia. 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, researcher, & cartographer.

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Sources & Feferences for “southernmost city in the world:”

1. Chile, Ministerio de Obras Públicas. “Inauguración Caleta de Pescadores de Puerto Williams.” Flickr, 4 Nov. 2017, www.flickr.com/photos/ministeriodeobraspublicas/25766796408/in/photostream/.

2. “INE Oficializa a Puerto Williams Como ‘Ciudad’ Y Se Convierte En La ‘Ciudad Más Austral Del Mundo.’” Gobernación Provincial de Antártica, www.gobernacionantartica.gov.cl/noticias/ine-oficializa-a-puerto-williams-como-ciudad-y-se-convierte-en-la-ciudad-mas-austral-del-mundo/.

3. La Nación. “Una Localidad Chilena Le Roba a Ushuaia La Etiqueta de Ciudad Más Austral.” Www.lanacion.com.ar, 29 May 2019, www.lanacion.com.ar/el-mundo/una-localidad-chilena-le-roba-ushuaia-etiqueta-nid2252719. Accessed 2 Feb. 2021.

4. Staff, Reuters. “Puerto Williams, Chile Now World’s Southernmost City, Not Ushuaia, Argentina.” Reuters, 30 May 2019, www.reuters.com/article/us-chile-patagonia/puerto-williams-chile-now-worlds-southernmost-city-not-ushuaia-argentina-idUSKCN1SZ2BD.

5. “Ushuaia.” Wikipedia, 31 Dec. 2020, en.wikipedia.org/wiki/Ushuaia.

6. “T13 | Tele 13.” Www.t13.Cl, 16 Feb. 2019, www.t13.cl/noticia/nacional/el-motivo-puerto-williams-se-convertira-ciudad-mas-austral-del-mundo.

7. Wikipedia. “Puerto Williams.” Wikipedia, 31 Jan. 2021, es.wikipedia.org/wiki/Puerto_Williams.

Cross Threading

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What is cross-threading?

• Cross-threading occurs when the first external thread crosses the internal thread in such a way that the thread contacted on one side of the internal thread is not on the same revolution as the thread contacted on the opposite side.

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There are two types of external threaded fasteners

• Screws - intended for use with a pre-formed internal thread or to form its own thread (self-tapping screws)

• Bolts - intended for use with a nut or threaded hole to create a clamping force

Screws and bolts have external threads that are mated together with the internal threads of nuts and tapped holes.

2 types of cross-threading: Parallel or Angular

Crossing-threading is a very common failure when working with any threaded fasteners. Cross-threading occurs when the threaded fastener (bolt, screw) is received into a threaded nut or hole wherein the threads are not in proper alignment.

There are two main types of cross-threading:

1. Angular cross-threading

2. Parallel (axial) cross-threading

Angular Cross Threading

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During tread mating, one common failure is called angular cross-threading, often called cross-threading for short.

Angular cross threading occurs when the bolt enters the threaded part misaligned angularly, the threads engage incorrectly and as the bolt is tightened, the threads of the bolt and/or nut fail by shearing.

• This cross-threading is the result of the threads of the two members trying to engage with at least 1/2 pitch or revolution out of alignment. When this happens, the parts are no longer compatible and the threads wedge up upon rotation. If you continue to rotate (screw) the threads they become angularly misaligned and structurally damaged.

Parallel Cross Threading

Parallel cross threading is a more subtle form of cross threading and occurs when the thread run-up of the two parts is twisted together during initial mating. Unlike angular cross threading, parallel cross-threading can occur even without angular misalignment, as this failure is usually induced by excessive screw rotation speed during insertion.

• This occurs when the tread patterns don’t match up perfectly.

• Commonly happens with power tools as the threads get “over-torqued” and the threads no longer align properly

How to avoid cross threading

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The initial thread mating is the most critical time to avoiding cross threading and jamming. To avoid angular cross-threading, the external thread must not be allowed to cross under the crest of the internal thread so that the screw is aligned with the part that it is joining.

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(Image Source: Jia, Zhenzhong, et al 2019)

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3 simple steps to avoid cross-threading or stripping screws/bolts:

1. Check and clean bolt/screw as needed

2. Insert fastener and screw in opposite direction (like you’re unscrewing it) and keep turning it backwards until you hear a click sound. Once you hear this click (or feel a pop), this means that both the internal and external threads or male and female parts are in proper alignment and ready to be tightened.

3. After hearing the click, finger tighten until it goes in smoothly, before using tools to torque to speck.

   • It’s easier to cross thread when using tools since you have more power and less accuracy

Fine vs Coarse threads & cross-threading

• Coarse threads are more durable and less likely to cross-thread and strip.

• Fine threads damage easier and are easier to cross-thread. When working with fine threads, be extra careful.

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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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More articles from Pedal Chile

Sources

• Gallagher, B., Silva, M. J., & Ricci, W. M. (2014). Effect of off-axis screw insertion, insertion torque, and plate contouring on locked screw strength. Journal of orthopaedic trauma, 28(7), 427–432. https://doi.org/10.1097/BOT.0000000000000042

• Jia, Zhenzhong, et al. “A Survey of Automated Threaded Fastening.” IEEE Transactions on Automation Science and Engineering, vol. 16, no. 1, Jan. 2019, pp. 298–310, 10.1109/tase.2018.2835382. (image source for image right of figure 2)

• Nicolson, Edward J. and R. Fearing. “Compliant control of threaded fastener insertion.” [1993] Proceedings IEEE International Conference on Robotics and Automation (1993): 484-490 vol.1. (image source for figure 2)

• Wikipedia. “Screw Thread.” Wikipedia, 30 Apr. 2020, en.wikipedia.org/wiki/Screw_thread.

Does Norway Have the Longest Coastline

Does Norway have the longest coastline in the world??

• The longest coastline is Canada, followed by the United States of America, Russia, Indonesia, and Chile, with Norway having the 6th longest coastline in the world.

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Canada, easily has the longest coastline in the world and nearly triples the 6th longest coastline of Norway.

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The longest coastlines in the world

1) Canada

• Canada has the longest coastline in the world

  • 202,080 km or 125,567 miles

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2) United State of America

• The United States of America has the second longest coastline

  • 153,646 km or 95,471 miles

  • The coastline of Alaska alone is 74,996km or 46,600 miles

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3) Russia

• Russia has the 3rd longest coastline

  • 110,310 km 68,544 miles

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4) Indonesia

• Indonesia has the 4th longest coastline in the world

  • 95,181 km or 59,143 miles

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5) Chile

• Chile has the 5th longest coastline

  • 86,294 km or 53,621 miles

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6) Norway

• Norway has the 6th longest coastline in the world

  • 83,281km or 51,749 miles

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how are coastlines measured?

There is no objectively true coastline length measurement, since it’s impossible to precisely measure the length of any coastline. Bays, nooks, inlets, and promontories are nearly impossible to measure accurately, which is why we have a phenomenon known as the “coastline paradox.”

• All measurements that I have used were sourced from the CIA’s World Factbook, World Resources Institute, and the NOAA Office for Coastal Management, all of which are internationally respected.

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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 maps.

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More articles from Pedal Chile

Why Does My Knee Pop When Riding a Bike

Riding with a seat way too low can lead to knee popping and injuries (Image Source: Pedal Chile)

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“Ensuring that the bicycle seat (saddle), handlebars and pedals are correctly adjusted and that the bicycle is the appropriate size can be key in preventing overuse syndromes”

— American Family Physician (peer-reviewed journal)

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Why does my knee pop while riding a bicycle?

Riding with your saddle too low or pedaling in too high a gear, commonly results in Patellofemoral Pain Syndrome (PFPS). PFPS causes your knee to pop or click because your kneecap (patella) rubs against your femur, creating a popping sound.

• A fairly strong indicator that you are experiencing PFPS is if you have knee pain or clicking consistently at the top of your pedal stroke.

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Possible causes of knee popping or clicking while bike riding

• Riding in high gears

  • Instead, increase cadence and decrease resistance (ride in easier gears)

• Prolonged hill climbs

  • Ride hills in easier gear or modify route

• Sub-optimal Bike Fit

  • Improper seat height

    • 25 to 30 degrees of knee flexion of the extended leg when the pedal is at 6 o’clock position (maximum height whereby the rider is not rocking back and forth across the seat when riding)

  • Too far forward on the saddle

    • Effectively lowers the height of the saddle

  • Too long of cranks

  • Incorrect Q-factor (how far your feet are apart)

    • Read my article on Q-Factor for more info

• High mileage

• Muscular imbalances

  • Riding with a seat too low causes your quads to work significantly harder than your hamstrings, causing muscular imbalances, which are exacerbated the more and harder you ride

• Flexibility limitations

  • Muscular imbalances lead to flexibility issues

low saddle & knee pop/clicking sound

While it’s true that cycling is low impact, bicycling is also highly repetitive. So, if your pedal stroke is not optimal, issues, pain, or injuries will manifest as many cyclists average 5,000 revolutions per hour.

How do I know if my saddle is too low?

If you can put your foot flat on the ground or close to it while stopped, your saddle is much too low.

• I wrote an entire article about proper saddle height if you are unsure or looking for a refresher

Optimal Saddle Height: Many bicycle commuters stop at a curb so they can reach the ground safely

causes of clicking or popping noises

There are two main reasons that your knee will click/pop:

• Air Bubbles (caviation)

  • Occasional (infrequently) knee popping occurs when tiny air bubbles become trapped in your knee joint and burst from the action of pedaling. This is normal and nothing to worry about.

• Pathological

  • Frequent or chronic knee popping/clicking is a cause for concern since this means your kneecap (patella) isn’t in the right position while cycling. The patella is making contact with the femur, which causes the clicking noise. There are several possible reasons, but none of them are good. Immediate BikeFitting or muscle/flexibility testing should be conducted (or visit a health care professional).

    • Osteoarthritis of the knee - Knee degeneration or wear and tear of the knee joint also causes knee noises. However, if you have osteoarthritis, there are additional symptoms, such as swelling and joint pain.

    • Frequent cycling with an improper bike setup can cause muscle imbalances, which can lead to your patella not tracking properly. The muscles around your knee start playing tug-of-war with each other, and because of the resulting imbalances, your patella (kneecap) loses out.

Also, keep in mind that It doesn’t matter what type of bike your riding; mountain, gravel, stationary, or road bike, all have the same pedal motion and knee action.

(Image Source: Fox, Wanivenhaus and Rodeo, 2012)

Clicking noises without pain: Cause for concern??

Yes. Frequent clicking or popping noises while pedaling, even without pain, should be cause for pause.

• The reason for the clicking/popping noise is because your kneecap and femur are not moving properly.

• If you continue to ride without adjusting your bike settings or address muscle imbalances (quads, calf, hamstring, & ITB), pain and injury will develop. Once you begin experiencing pain, it becomes much harder to treat.

Patellofemoral Pain Syndrome & bicycling

Patellofemoral Pain Syndrome (PFPS) is a typical cycling overuse injury with PFPS commonly known as “Biker’s Knee” and affects at least 25% of cyclists.

• PFPS (Biker’s Knee) = Pain on the FRONT of your knee or under the kneecap.

• Patellofemoral pain often presents as a gradual onset of knee pain behind or around the kneecap and is a common overuse injury experienced by hikers, cyclists, mountain bikers, runners, and triathletes.

The main causes of Biker’s Knee is riding with a seat that is too low and improper BikeFit or prolonged riding in high gears.

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Positions on a road bicycle, (from top left) A. Seated, hands on brake hoods. B. Seated, hands in drops. C. Standing, hands on brake hoods (often used for shorter climbs). D. Standing, hands in drops (often used for sprinting) - - - (Image source & quote: Kotler, Babu and Robidoux, 2016)

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“Biker’s Knee” treatment

If you are experiencing frequent clicks and pops without pain, while riding, the first course of action should be adjusting your Bike Fit settings.

• Start by adjusting seat height

However, if you also have knee pain, then it’s time to go to a PT and get some corrective exercises before you go for another ride.

• If your seat is too low, your quad muscles will do the majority of the pedaling. This creates muscle imbalances. These muscle imbalances will alter how the tendons pull on your kneecap.

Patellofemoral Pain Syndrome self-test

A simple test to look for PFPS is to do the “step-up test.”

1. Find a step that is 4 - 8 inches high

2. Perform a single leg step-up

3. Take note of where the pain is located

   • If the pain is under or around your kneecap, you may have patellofemoral pain syndrome and it’s important to seek a healthcare professional to diagnose and provide treatment. The sooner you resolve the issue the quicker you can go back to riding.

Final thought

Cycle-related injuries increase as mileage and participation increases.

Most cycling injuries are overuse or repetitive stress.

• The first step is to avoid injuries, and that starts with an optimal fitting bicycle and a balanced training regime.

Since most bicycle-related injuries are repetitive stress, they manifest as noises and pop before they progress to pain and injury. Listen to your body, and make corrections before the pop becomes pain.

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Need help adjusting your seat??

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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, researcher, and free of any clicking or popping noises.

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More articles from Pedal Chile

Sources & references for “why does my knee pop while riding a bike”

1. Althunyan, Abdullatif K et al. “Knee problems and its associated factors among active cyclists in Eastern Province, Saudi Arabia.” Journal of family & community medicine vol. 24,1 (2017): 23-29. doi:10.4103/2230-8229.197178

2. BAILEY, M., MAILLARDET, F. and MESSENGER, N., 2003. Kinematics of cycling in relation to anterior knee pain and patellar tendinitis. Journal of Sports Sciences, 21(8), pp.649-657.

3. Burke, E., 2002. Serious Cycling. Champaign, IL: Human Kinetics.

4. Fox, A., Wanivenhaus, F. and Rodeo, S., 2012. The Basic Science of the Patella: Structure, Composition, and Function. Journal of Knee Surgery, 25(02), pp.127-142.

5. Kotler, D., Babu, A. and Robidoux, G., 2016. Prevention, Evaluation, and Rehabilitation of Cycling-Related Injury. Current Sports Medicine Reports, 15(3), pp.199-206.

6. Oser, S., Oser, T. and Silvis, M., 2013. Evaluation and Treatment of Biking and Running Injuries. Primary Care: Clinics in Office Practice, 40(4), pp.969-986.

7. Patel, Dilip R, and Ana Villalobos. “Evaluation and management of knee pain in young athletes: overuse injuries of the knee.” Translational pediatrics vol. 6,3 (2017): 190-198. doi:10.21037/tp.2017.04.05

8. Pruitt, Andrew L. and Fred Matheny. “Andy Pruitt's Complete Medical Guide for Cyclists.” (2006).

9. Song, S. J., Park, C. H., Liang, H., & Kim, S. J. (2018). Noise around the Knee. Clinics in orthopedic surgery, 10(1), 1–8. https://doi.org/10.4055/cios.2018.10.1.1

10. Thompson, M.J., & Rivara, F. (2001). Bicycle-related injuries. American family physician, 63 10, 2007-14 .

11. Vora, Molly et al. “Patellofemoral pain syndrome in female athletes: A review of diagnoses, etiology and treatment options.” Orthopedic reviews vol. 9,4 7281. 20 Feb. 2018, doi:10.4081/or.2017.7281

12. Zyl, E. & Schwellnus, Martin & Noakes, Timothy. (2001). A Review of the Etiology, Biomechanics, Diagnosis, and Management of Patellofemoral Pain in Cyclists. Int.SportsMed J.. 2. 1-34.

what is a rock garden in mountain biking

A Mountain bike racer descending a rock garden

“Rock Garden = All rock, no dirt ”

— Pedal Chile

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What is a rock garden?

A rock garden is a section of trail that is covered by rocks

• Can be downhill or uphill

• The rocks can be of varying sizes

• Range from a small patch of rocks to entire sections of mostly rocky terrain

• Can be natural or man-made

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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, rock garden lover, taster of craft beers, & researcher.

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More articles from Pedal Chile

How Much Faster Is A Road Bike Than A mountain Bike

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How much faster is a road bike than a mountain bike?

A road bicycle is 10 to 30% faster than a mountain bike and is 15% faster on average at the same power output on smooth, paved surfaces.

• Riding posture, rolling resistance, frame geometry, and weight are the main reasons for road bikes being faster with the same level of effort.

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Riding position & speed

The greatest determining factor of speed over 8mph (13 kph) is riding position.

• Cycling in an upright posture, as you would on a mountain bike, can be twice as slow as being tucked down while riding in the drops. The faster you go, the larger role aerodynamics and riding position have on your speed.

Mostly upright on the MTB (left) or super-streamlined on the racing bike with the aero-bars (right)

Rolling resistance: MTB vs Road

The interaction between the tire and terrain is known as rolling resistance. Rolling resistance is affected by:

• Tire Width

  • Wider tires have more contact with the terrain and are slower and heavier

• Tire Pressure

  • Less pressure increases contact with the ground and thus are harder to pedal (slower). As tire pressure increases, the tire holds its shape more firmly, which reduces tire deflection

• Tread Type

  • Larger tread is slower

• Wheel Diameter

  • Smaller diameter tires at the same pressure are easier to deform, making them slower

All of these make larger, knobbier, low-PSI, and heavier mountain bike tires slower than the sleek and narrow road bicycle tires.

Weight difference between bikes: Road Vs MTB

For every 12 pounds gained or lost there is a 1-mph difference in speed. A full-suspension mountain bike will usually weigh at least 12 more pounds than a road bike.

• Full-Suspension MTB = ~ 30 lbs

• Road Bicycle = ~ 17 lbs

Just from the weight factor alone, a road bicycle will be at least 1 mph faster compared to the heavier mountain bike.

Frame geometry differences: Road & MTB

Road and mountain bikes have vastly different frame geometries, which affect both aerodynamics and pedal efficiency.

• Road bikes place you in a more optimal position for pedaling while trail bikes focus on rider stability for descending technical singletrack.

• Mountain bikes are engineered to be sturdy while maximizing clearance and control. Road bikes are designed to maximize aerodynamics and pedaling economy

Gearing

Most mountain bikes, especially trail bikes, are geared for climbing and riding off-road, which is why they lack big gears. Road bikes are designed with a broader range of gear combinations. Once you reach high speeds on smooth surfaces, the difference in gearing becomes obvious.

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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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More articles from Pedal Chile

Sources

• Chowdhury, Harun & Alam, Firoz & Khan, Iftekhar. (2011). An experimental study of bicycle aerodynamics. International Journal of Mechanical and Materials Engineering. 6. 269-274.

• Glaskin, Max. Cycling Science: How Rider and Machine Work Together. Ivy Press, 2019.

• Petersen, Grant. Just Ride: a Radically Practical Guide to Riding Your Bike: Equipment, Health, Safety, Attitude. Workman Pub., 2012.

Difference Between Dirt Jumper and Hardtail

Dirt jumper mtb and rider

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What is the difference between a Dirt Jump and Hardtail Mountain Bike?

A Dirt Jumper is a type of hardtail mountain bike. It’s a slightly bigger version of a BMX bike with a front shock. Compared to the more popular trail-riding hardtail MTB, the dirt jumper has only 1-gear, no front brake, slack frame geometry, low seat-post, and is relatively heavy.

A dirt jumper is also known as an urban or street mountain bike. These bikes are designed for aerial stunts and landing jumps. They don’t have a rear shock because the rear suspension absorbs energy making jumping and pumping on pump tracks less efficient.

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HardTail = front suspension only, thus hardtail, since the rear shock is absent.

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Dirt jumper vs trail riding hardtail

A dirt jumper is a cross between a BMX trick bike and a traditional mountain bike. When picturing a Dirt Jump MTB, think of a BMX bike with a front fork and slightly bigger wheels.

Dirt Jumper vs trail mtb

How Dirt Jumpers Differ from Standard Trail-Riding HardTails

More Spoke (wheels take a beating when landing jumps)

Smaller Wheels

26-inch rims

More Spoke (wheels take a beating when landing jumps)

Shorter Chainstays

Dirt Jumpers are more compact in general

Low Seat-Post

Not designed for seated pedaling

(no derailleurs)

Single Speed

Only 1-gear to keep maximum tension on chain

(no derailleurs)

No Front Brake

Easier to do aerial tricks and stunts

Taller Handlebars

(couple inches of rise)

Heavy

Strength over weight is prioritized as they need to be strong to avoid mechanical failure during landings (Heaver than trail riding hardtails even though they have smaller wheels and frames)

Stiffer Front Fork

Designed to avoid bottoming out on large impacts

Slack Geometry

You, the rider, are positioned further back with the front wheel further forward. This reduces the chance that you will go over the handlebars, but makes pedaling inefficient, especially uphill.

Trail riding a dirt jumper

Can I trail ride on a dirt jumper bicycle?

You can, but you wouldn’t want to.

Dirt Jumpers are heavy, have 1-gear, are inefficient for pedaling in both frame design and seat height, and don’t have a front brake.

They are specifically engineered for landing tricks and jumps. Even if you upgraded components, the frame geometry is similar to a Downhill MTB, with its slack angles for stability. The 26-inch tires are over 10% less efficient, compared to 29ers when climbing, nor do they deflect trail obstacles or roll over hazards as efficiently.

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slopestyle vs dirt jumper bike

A slopestyle mountain bike is a full-suspension dirt jumper. These bikes are used for bigger terrain and jumps, which is why they have a rear shock.

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Looking for help reaching your goals?? Performance Coach Jesse can help

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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, researcher, & compression sock wearer.

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Bike Chain Lubricant Alternatives

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Are there substitutes for bicycle chain lubes?

Technically, you can use any lubricant for your bicycle chain, however, some lubes work significantly better than others.

Also, keep in mind that most lubricants are designed to be used in a closed system, not for use in a bicycle drivetrain that’s exposed to all the environmental elements and dirt & debris.

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This article analyzes many common lubes you have in your home and lets you know if they are suitable for application on your bike chain. First, we start with what makes an ideal bike-specific lubricant.

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What is an ideal bicycle lubricant?

A bicycle lube provides a lubricant film that separates metal-to-metal contact between the cogs and the chain. The main method for reducing drivetrain friction is by creating a single layer of lubricant molecules which impedes the direct contact of surfaces.

An ideal bicycle lubricant will be thick enough to prevent any metal-to-metal contact but still thin enough to penetrate the inner components of the chain. If the chain lube is too thick (high viscosity), the performance decreases as the drag force is increased, which not only makes you slower but also increases the rate that your chain will stretch or wear.

Ingredients in a bike-specific chain lubricant:

All lubricants are composed of two components:

1. A base oil (mineral, synthetic, or biological)

2. Plus additives

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Lubes are 80-98% base oil and 2-20% additives

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Ideal additives for bicycle chains:

• Anti-wear - These additives, such as Lubrizol LZ4370LG, significantly reduces wear in your drivetrain system. These function by creating a protective layer that reduces the amount of contact and thus reduces wear.

• Friction Modifiers - These are additives that modify how the frictional behavior of the system works by forming a chemical layer on the top layer that has a very low shear strength. Molybdenum dialkyldithiocarbamate is a very common example used for bicycle-specific chain lubes.

• Oxidation Stability (anti-oxidants) - Oxidation is increased from exposure to water and heat. These are especially important for biological or eco-friendly lubricants (veggie oil base lube).

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Grease is the same as lube except that grease has thickeners added to it, which is why it’s described as “a sponge that holds the lubricant.”

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Chain lube alternatives

Vegetable Oils

Olive oil. For you salad or your chain???

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• Vegetable oils, such as canola, sesame seed, corn, peanut, cottonseed, linseed, rapeseed, and olive oil, all reduce the amount of friction to very similar levels to those of bike-specific lubricants.

  • Castor oil is a very poor performance bike-lubricant because it is so thick, it’s not able to penetrate the rollers.

While most vegetable oils will reduce the amount of force needed to pedal a bicycle to similar levels of those of bike specific lubricants (in laboratory settings), the main reason you wouldn’t want to use them is because they will pick up LOTS of DIRT and GRIME.

Also, keep in mind that veggie oils have low oxidative stability compared to synthetic or petroleum-based oils, which means the oils will degrade and lose their lubricating and protection properties fairly quickly.

• Exposure to water makes veggie oils oxidize or breakdown even faster and turn into a sludge (not good for base oils in wet bike-lubes).

• Vegetable oils offer poor protection against corrosion

Can I use veggie oils as a chain lube?

No. These oils will attract dirt and the oil itself will degrade and oxidize quickly. These types of oils should be avoided unless used in an emergency.

Chainsaw (bar) Oil

Chainsaw oil is designed to be sticky. This oil needs to stick to a chain that is spinning at between 10,000 to 14,000 RPM. Compare this to a bicycle chain that is spinning at 60 - 100 RPM. You can see quite easily how much stickier chainsaw oil needs to be than what is optimal for your bike chain.

Main functions of chainsaw (bar) oil:

• Stick to the blade

• Reduce operating temperatures as the blades get very hot

• Protect against rust

99% of chainsaw oil is either absorbed into the sawdust, sticks to the logs, gets trapped in the loggers’ clothes, or ends up on the ground.

Bar (chainsaw) oil is designed to be super sticky since nearly all of it flings off the blade. This super sticky component means it won’t come off your bike chain but means that any dirt or debris will instantly stick to it too.

Can I use chainsaw oil on my bike chain?

Yes. You can use chainsaw (bar) oil as a wet bike chain lube and would be best used for riding in inclement weather where you need a sticky oil that will not get washed off from rain or wet conditions. Unless you’re consistently riding in rainy weather, this lube is too sticky for most riding conditions.

motor oils

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Motor oils have a much greater percentage of additives compared to bike-specific lubes. Also, the additives of motor oil are much different than those for chain oils, as motor oil has extreme pressure (EP) additives, deactivators, and tackiness agents, none of which make your bicycle chain perform any better.

• Engine oils are more susceptible to oxidation than any other lubricant (keep in mind these oils are designed for a closed system)

Can I use motor oil as a chain lube?

You can use motor oil. However, it’s not recommended as this oil is too thick and won’t penetrate the inner components.

If you want to make a ‘thin’ version of this it would be better, but motor oil is not an ideal chain lubricant as the additives don’t protect against wear nor does it provide optimal reduction of friction. Also, it oxidizes when applied in open-air applications as it’s designed to be used in a closed system.

Gear oil

Gear oil is a thick lubricant made specifically for transmissions, transfer cases, and automobile differentials. Most gear oils have extreme pressure (EP) additives, which are useless for bicycle lubes, as cyclists rarely even generate 1-horse-power. The high viscosity attracts dirt and debris making this less than an ideal lube.

• High viscosity = very thick. Gear oil is too thick to penetrate the rollers and internal workings of your chain.

• Extreme Pressure (EP) additives are a vital component of gear oil. The additive profile of these gear oils does nothing for cycling.

• Viscosity Improver - These oils are designed to be used in machines that run at high temperatures. As the temperature changes, it alters the viscosity of the lubricant, so additives are important when used in machinery. Also, the lubricant is responsible for removing heat from the system. None of these functions are needed for bicycle lubes and these modify the frictional force and wear properties of lube, neither of which is good for optimal bicycle chain performance.

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Can I use gear oil on my bike chain?

Use at your own risk of sub-optimal performance and a very dirty chain as trail and road debris will cling to this sticky oil designed specifically for specialized high-temperature gearboxes.

Machine Oil

Light machine oil, such as sewing machine oil, is nearly 100% pure-base oil or white mineral oil.

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Sewing machine oil (Image Source: Wikimedia Commons)

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Can I use machine oil on my chain?

Since machine oils are nearly 100% white mineral oil, these lack performance, and anti-wear additives. If you don’t care about performance this will work, but I’d reserve this oil for the sewing machine.

wd-40

WD40 should NOT be used on your chain since WD40 is NOT a lubricant. WD40 is a solvent. This means you can use it to clean your chain, however, after application, you will need to apply an actual lubricant.

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READ: I have an entire article about WD-40, you can read if you would like more info.

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3-IN-1 Multi-Purpose Oil

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3-IN-1 oil uses a naphthenic base oil, which is known for its high freezing point, little oxidation, ideal viscosity for chain use, and great viscosity variation with temperature fluctuations.

• Naphthenic based oils are relatively aggressive for seals, which is why they are not used in closed systems. However, they are great for bicycle chains, which is why several bike-specific lube manufacturers use them as a base oil.

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READ: I’ve also written a more in-depth article about 3-IN-ONE Oil for bicycle chains if you would like a more in-depth reading.

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Can I use 3-IN-ONE oil on my chain?

Yes. 3-IN-ONE oil was originally designed for bicycle chains and outperforms many bike-specific lubricants available in the market place.

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Final Thought

You can use any oils or lubricants that are not very thick and penetrates every link of your chain. However, a superior bike lubricant will provide you with over 30 watts of power compared to many of the lubes mentioned. So how much faster is 30 watts of power….about 1 mph (1.6kph).

All the alternative lubricants mentioned on this list are wet lubes. Depending on the trail or road that your riding, the lubes ability to propel dirt is probably the most important characteristic. Weather permitting, a quality dry lubricant is best for the prevention of grime accumulation.

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World's FASTEST BIKE LUBE

Bicycle lube scientifically formulated to go faster! Learn More NOW

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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, & researching.

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Why Do Baseball Players Wear Arm Sleeves

We’ve all seen baseball players wearing those skin-tight compression sleeves on their arms when they play, and for the uninitiated, you might wonder why do they wear them?

They have become immensely popular over the past decade and are now considered a crucial component for many players – something they’ll never play without.  While they are most commonly seen worn by pitchers and catchers, you wouldn’t be surprised to see other players sporting them as well, often in the color of their team kit. 

They are a great example of how modern sports science has evolved and how players are taking cutting-edge research and applying it to their gear in order to optimize their performance.

With this in mind, let’s look at why baseball players wear compression arm sleeves:

1. Injury Prevention

2. Improved Performance

3. Faster Recovery

Preventing Injury

In simple terms, these compression sleeves compress the muscles in the player’s arm and helps to maintain good blood circulation. 

Faster Blowflow = More Oxygen For Your Muscles

When worn correctly, they can speed up blood flow to the heart and significantly improve the oxygenation in the blood. 

This support is welcomed by those arm muscles and it gives the arm more robustness against strain and injury.  The increased oxygen and blood flow defer muscle fatigue for longer meaning that there are fewer opportunities for injury to creeping in.  In fact, some studies have even shown that beyond the blood and oxygen benefits, compression sleeves can also assist with the removal of waste fluids from elbow tissue – helping to avoid some of the more debilitating elbow injuries that are all too common in the sport. 

They really seem to have a myriad of benefits in keeping players sharp and injury-free game after game.

Positive Side Effect: Avoid Turf Burn

Beyond that internal benefit, there’s also the very practical benefit of avoiding turf burn when you’re sliding into base or diving for a catch.  We’ve all had those moments where we leap across the turf only to get up and realize that we’ve left a couple of layers of skin on the ground where we dived.  These sleeves help to protect that skin and avoid some of the nastiness – allowing players to throw themselves across the ground with reckless abandon.

Improving Your Game

The increased circulation above also has the effect of improving performance.  With the increased oxygen levels in the blood thanks to the compression, the arm has a more fluid range of motion and this directly impacts how well that arm performs when playing.  With more motion and more fluidity, you’re able to accomplish much more precision and power than you would without a sleeve. 

Delayed Fatigue

This becomes even more important towards the end of games when your body starts to fatigue.  This is when you need an extra boost to make those clutch plays and compression sleeves help you do that.

Warm Muscles = Happy Muscles

The second way it improves your performance is by regulating temperatures.  On cold days, the sleeve can be instrumental in keeping your pitching and/or catching arm warm so as to maintain its flexibility and overall performance.  By keeping things tightly wound up, you give yourself the best chance of staving off the cold air and keeping your arm in peak condition. 

This is especially useful when you’ve been out of the action for a while and all of a sudden need to make a key play to turn the game around.  In those moments, you need your arm to be warm and ready to perform.   

Trust us, your future self will thank you.

Recover Better

Lastly, the compression sleeve can even be useful after the game is over.  In a similar way that athletes will use compression tights to help their bodies recover after intense exertion, the sleeve can also help with post-game recovery by working on the blood circulation through the arm. 

Reduce Inflammation

They can reduce any inflammation and swelling that might have shown up because of the repeated throwing and hitting motions inherent in the sport. 

By increasing the blood flow – they assist in how efficiently and how quickly you can recover from a game or a training session.  For players who are consistently pushing themselves to the brink, the importance of recovery is something that should not be underestimated – and compression sleeves can be very helpful in that regard.

Reduced Muscle Soreness

Over a long season, many players will start to feel the adverse effects of their efforts.  Muscle soreness, little injury niggles, sustained swelling – all of this can throw a spanner into late-season games if you aren’t taking care of yourself. 

Compression sleeves not only help the immediate recovery but improve robustness over a long season.  They provide those compounding benefits that might be negligible at first, but a couple of months in really start to pay off.  That’s why if you get into the habit of using compression technology – you can really squeeze out the very last dregs of performance from your body – allowing you to play at your best for longer.

bottom line

So, there you have it!  The humble compression sleeve turns out to be much more useful than what meets the eye.  It’s not just to look cool.  It’s a very effective piece of performance gear that can bring the best out of you and ensure that you play through the whole season ahead, injury-free.

If you’re looking to get your hands on one, make sure to get the right fit.  It needs to be tight enough to compress your muscles, but without interfering with your natural movement.  Try a couple and find what feels right for you.  It’s also a bonus to get one with breathable material so that the sweat is just wicked away.

We’re big fans of baseball compression sleeves, and we think you’ll be too.

Cost of Bike Fitting

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How much does a BikeFitting cost?

Typical Bike Fitting Prices

$100 USD

Basic/Beginner Fitting

45 - 60 minutes

$100 USD

$100 - $200

Advanced or Complete/Static Fitting

1 - 2 hours

$100 - $200

$250 - $750+

3D Motion Capture or Video Analysis/Dynamic Fitting

2 - 6+ hours

$250 - $750+

Basic/Beginner Bike-Fitting

A basic or beginner BikeFitting averages around $100 and takes about an hour.

A Basic Bike Fitting Includes:

• Saddle position

  • Fore/aft

  • Height

• Handlebar position

  • Reach

  • Height

This service is usually for beginners and is very basic.

Saddle position along with handlebar position is set. Depending on the shop, cleat positioning may or may not be part of this service, which for anyone riding with clipless pedals, is one of the most important BikeFit settings.

This level of BikeFitting is often included for free from your local bike shop after purchasing a bicycle. However, the level of skill and expertise that you will receive will vary dramatically, depending on the qualifications from the specific shop.

Advanced bike-fit

The Advanced or Complete BikeFitting is more in-depth than the Basic/Beginner Bike Fitting and takes about 1.5 - 2 hours for $100 to $200+ USD.

This fitting is also static, but more comprehensive tools are used, such as Saddle Pressure Mappers and Goniometers.

Advanced Static Bike Fitting Includes:

• Seat Position

  • Angle

  • Height

  • Fore/Aft

• Saddle width and type

• Cleat Positioning on the pedals (foot/pedal interface)

• Cockpit Adjustments

  • Handlebar height & reach

  • Brake lever & shifter position (hand/wrist comfort)

• Flexibility testing and injury history to access optimal positioning

• Riding style, ability, and bike characteristics

(Image Source: Christiaans and Bremner, 1998)

3d motion bike fit / Dynamic

(Image Source: Braeckevelt 2018)

A Dynamic Bike-Fit using 3D motion software provides the same bicycle settings as listed above in the Advanced BikeFit, but these settings have been determined via either video or motion software while the cyclist is riding.

This is the most costly of the fittings since the 3D software, equipment, and expertise is expensive and limited.

Depending on your location, this service starts at around $250 - $300 and can go up to over $700, depending on what additional bikefitting/aero services you seek.

3D motion vs static fitting

Since 3D motion software is high-tech and expensive then it must be better than a static bikefitting???

Well not so much.

Both methods, static or dynamic, will put you into your optimal Bike Fit Range and both have their pros and cons. Understanding the interaction between you and your bike is most important since your optimal fit changes over time and sometimes even during one ride.

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Do your own bike-fit at home and save hundreds of dollars :)

Yes… Click ME to learn more

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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, researcher, & compression sock wearer.

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More articles from Pedal Chile

References

• Braeckevelt, Jarich. “Data Driven Bike Fitting.” Science and Engineering Conference on Sports Innovation, Proceedings, 2018, pp. 47–49.

• Christiaans, H. and Bremner, A., 1998. Comfort on bicycles and the validity of a commercial bicycle fitting system. Applied Ergonomics, 29(3), pp.201-211.

• Silberman M., Webner D., Collina S., Shiple B. (2005) Road bicycle fit. Clinical Journal of Sports Medicine 15(4): 271-276. (fig 1 and 2).

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

Will Lighter Wheels Make You Faster When Cycling

Dr. Jeremy Grooves and the two bicycles used in his study, with the steel frame bike on the left and the carbon frame bike on the right. (Image Source: Grooves 2010)

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“Light weight wheels accelerate faster than heavy ones, which helps when you’re taking off from a stop, but heavy wheels maintain more of their momentum than light wheels, which helps you keep your speed on rolling roads and trails. ”

— Grant Petersen - Just Ride: A Radically Practical Guide to Riding Your Bike

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A popular cycling expression is:

"A pound off the wheels is worth two off the frame”

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However, is this expression true; will lighter wheels make you faster?

• Lighter wheels speed up quicker so you can accelerate faster than heavier wheels

  • Lighter wheels also de-accelerate faster so they don’t hold their momentum as well over rolling terrain or trail obstacles

• Heavier wheels spin for longer

  • Wheels store kinetic energy so heavier wheels will take longer to speed up but they hold their momentum longer, which takes them longer to slow down

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Total bicycle weight + rider weight, including gear (water, keys, phone, spare tube, etc) is significantly more important than wheel rotational weight since wheels store kinetic energy with heavier wheels spinning for a longer duration.

The only time energy is lost during bicycling is during braking. While lighter wheels accelerate quicker they also slow down faster.

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Bicycle wheels & power losses

Wheels account for nearly 10% of the total power required to propel your bike forward.

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Wheel performance is effected by 3 main factors (on flat ground):

1. Wheel drag = 8% of total power loss

   • Wheel drag is the dominant factor in wheel performance and is responsible for nearly 10% of total aerodynamic drag

2. Wheel mass = 1% of power loss

   • Wheel mass or what some would call wheel weight is almost 10 times less significant than wheel aerodynamics

3. Wheel inertia = .5% of power loss

   • Rotating weight is nearly 100 times less significant than wheel drag

What this means is that a heavier wheel that is more aerodynamic will be significantly faster overall than a lighter wheel that has more wheel drag.

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Rotating wheel weight = no difference

Rotating wheel weight makes nearly no difference at all. Why is this so?

Energy Losses Only Come From Braking

Rotating weight only comes into play during accelerations or de-accelerations. Lighter wheels speed up quicker, but they also slow down faster compared to heavier wheels, which speeds up slower but carries speed longer.

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Lighter wheels & climbing

Riding at a constant speed there is no change in the inertia. While it’s easier to climb the lighter your bike is, it makes no difference where the weight savings comes from - - - you, your bike, gear, or your wheels.

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Bicycle weight & commuting study

“It’s not about the bike””

— Lance Armstrong

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In 2010, Dr.Jeremy Groves conducted a self-experiment where he commuted 27 miles (43.5km) round-trip to work on either his carbon frame bicycle or his old steel framed bike:

• Steel frame bicycle total weight = 29.75lbs (13.5 kg)

• Carbon frame bike total weight = 20.9 lbs (9.5kg)

• Total vertical = 2766 feet (843 m)

• Flat pedals for both bicycles

In addition to the steel bicycle weighing almost 9 lbs (4kg) more, the rim plus tire weight was over one-pound (453grams) heavier, per each total wheel.

So what bike was faster?

The steel-framed bicycle was slightly faster than the carbon fiber bike that was nearly 9 pounds lighter including over 2 pounds lighter in total wheel weight.

Front rims from Dr. Jeremy Grooves

• Steel framed bicycle

  • 30 rides

  • 809 miles (1302 km)

  • Top speed = 36 mph (58 kph)

    • Same top speed for both

  • Fastest ride = 1 hour 37 minutes and 40 seconds

  • Slowest ride = 1 hour 57 minutes and 44 seconds

  • Average time = 1 hour 47 minutes and 48 seconds

  • Average speed = 15.02 mph

• Carbon framed bicycled

  • 26 rides

  • 711 miles (1144 km)

  • Top speed = 36 mph (58 kph)

    • Same top speed for both

  • Fastest ride = 1 hour 40 minutes and 50 seconds

  • Slowest ride = 2 hours 3 minutes and 20 seconds

  • Average time = 1 hour 48 minutes and 21 seconds

  • Average speed = 14.95 mph

Average Speed: Carbon frame vs Steel frame

Source: Groves, J. (2010). Bicycle weight and commuting time: randomised trial. BMJ, 341(dec09 2), pp.c6801–c6801.

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While this is just one example from one study, these results are typical of what has been known since the 1970s. For every 12 pounds gained or lost, there is a 1 mile per hour difference in speed (1.6kph), regardless of where the weight comes from.

In this particular study, Dr. Grooves was more comfortable on his steel framed bicycle. For recreational riding or bicycling commuting, comfort and bikefit are more important than weight, especially wheel weight.

Change your chain lube and gain an extra 10 WATTS of power…. the easy and cheap way.

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Total bicycle weight & performance

Total bicycle weight, along with total rider weight, is the most dominant factor as opposed to where the weight actually comes from.

• Heavier bikes are slower uphills but faster down them

• Lighter wheels speed up quicker but also slow down quicker

• Lighter wheels are less durable. Fixing a flat tire is 1,000% slower than even the slowest bicycle

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Final thought

Carbon rims look faster, and for some, that is everything. However, unless you are constantly accelerating then braking, lighter wheels won’t make you faster.

The only time that energy is lost is from braking, so the extra energy that it takes to propel heavier wheels will be stored. This stored energy allows the wheels to spin longer, which is great for riding rolling hills or terrain with trail obstacles.

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Yes. Click me to 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 a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, bicycle commuting, reading, snowboarding, researching, and sampling yummy craft beers.

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More articles from Pedal Chile

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Sources for “Will Lighter Wheels Make You Faster?”

1. Anhalt, Tom. “Why Wheel Aerodynamics Can Outweigh Wheel Weight and Inertia.” Slowtwitch.com, 31 May 2011, www.slowtwitch.com/Tech/Why_Wheel_Aerodynamics_Can_Outweigh_Wheel_Weight_and_Inertia_2106.html.

2. Armstrong, L. (2000) It’s Not About the Bike: My Journey Back to Life. London: Yellow Jersey.

3. GCN Tech. “Why Rotating Weight Doesn’t Matter On Your Road Bike | GCN Tech Debunk A Common Cycling Myth.” YouTube, 12 July 2020, www.youtube.com/watch?v=0QDnUkUaQfk.

4. Glaskin, Max. Cycling Science: How Rider and Machine Work Together. Illustrated, University of Chicago Press, 2012.

5. Glaskin, Max. Cycling Science: How Rider and Machine Work Together. Illustrated, University of Chicago Press, 2018.

6. Groves, J. (2010). Bicycle weight and commuting time: randomised trial. BMJ, 341(dec09 2), pp.c6801–c6801.

7. Willett, Kraig. “| ‘An Ounce off the Wheels Is Worth a Pound off the Frame’: Is Rotational Weight Crucial?” CapoVelo.com, 12 Mar. 2020, capovelo.com/ounce-off-wheels-worth-pound-off-frame-rotational-weight-crucial/.

What Is The Capital City of Patagonia

Image Source: (Wilson et al.)

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“Patagonia is an imaginary region, whose actual geography consists of Argentine Eastern Patagonia and Chilean Western Patagonia.””

— From the book Patagonia by James Button

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What is the capital city of Patagonia?

• Patagonia has no capital city because it’s a geographic space/area in name only and is not a nation, country, or political entity.

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Patagonia is a geographic region consisting of Argentine Eastern Patagonia and Chilean Western Patagonia, which together form the geographic space/area known as Patagonia.

Patagonia starts at 39° southern latitude and ends at Cape Horn, and takes up the entire area of the southerly reaches of the Southern Cone on the continent of South America.

Western Patagonia: Chilean Patagonia

Image Source: (Rodríguez Torrent et al.)

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Eastern Patagonia: Argentinean Patagonia

Image source: (Parolin et al.)

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Jesse is Director of Pedal Chile and lives in Chile’s Patagonia (most of the year). Jesse has a Master of Science in Health and Human Performance and is an avid mountain biker. Hobbies: Reading, writing, MTBing, researching, and snowboarding.

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References

1. Button, James. Patagonia. Editorial Patagonia Media, 1 June 2020.

2. Parolin, María Laura, et al. “Genetic Admixture Patterns in Argentinian Patagonia.” PLOS ONE, vol. 14, no. 6, 17 June 2019, p. e0214830, 10.1371/journal.pone.0214830.

3. Rodríguez Torrent, Juan Carlos, et al. “FRONTERAS INTERNAS Y HEGEMONÍAS PREDICATIVAS EN CHILE: EL CASO DE LA PATAGONIA AUSTRAL.” Chungará (Arica), no. ahead, 2018, pp. 0–0, 10.4067/s0717-73562018005001501.

4. Wilson, Ryan, et al. “Glacial Lakes of the Central and Patagonian Andes.” Global and Planetary Change, vol. 162, Mar. 2018, pp. 275–291.

3-in 1 Oil For Bike Chain

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Bicycle chain lubrication reduces the wear of your drivetrain components and lowers the amount of force needed to pedal the bike. Because of this, chain lubrication is important for both elite cyclists and recreational riders as quality lubricants allow your chain to spin faster and protects against wear. 

3-IN-ONE Oil was developed in 1894 and was originally formulated for use on bicycles. However, many components on bikes have changed drastically in the 125+ years since George W. Cole created his now-famous multi-purpose oil.

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Can we use 3-IN-1 oil on our bicycle chains?

In laboratory experiments, 3-IN-ONE Oil outperforms nearly half of the bicycle-specific (all-season) lubricants for speed tests. 3-IN-1 has a generic petroleum base that is stable and won’t degrade from temperature fluctuations or aging.

• When applied properly (sparingly), 3-IN-ONE is no more susceptible to ‘gumming-up’ than standard all-season bicycle-specific lubricants. (Over-lubing is responsible for collecting dirt and turning into a grimy paste).

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3-in-ONE OIL: Base ingredient

Every lubricant is a mixture of base oils and additives.

Early forms of lubricants were nothing more than pure base oils, and as technology advanced, tribologists engineered additives to enhance lubrication characteristics, depending on the application.

Base Ingredient in 3-IN-ONE Multi-Purpose Oil

• Petroleum Oil base

  • According to the Material Data Safety Sheet for 3-IN-ONE oil, it’s over 97% Hydrotreated Heavy Naphthenic Oil, which means it’s refined from petroleum crude oil.

    • For comparison, Heavy Naphthenic Petroleum Oil is also one of the main ingredients in certain Tri-Flow lubricant products.

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Base oils come from 3 sources:

• Biological

  • Either from a vegetable or animal

• Mineral

  • Petroleum-based

    • Such as 3-IN-ONE multi-purpose oil

• Synthetic

  • Artificially created but usually modified petroleum components

3-IN-ONE oil is not a vegetable or synthetic oil but is instead a mineral oil as it has a petroleum-base and is not artificially created.

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From a 1915 edition of Popular Mechanics

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Performance: 3-IN-ONE vs bike-specific lubes

In studies that test power loss and lubricants, 3-IN-1 oil performs better than about 40% of bike-specific lubes.

• The difference between the best and worst-performing lube is 10 watts

  • This translates to 1/3 mph or .5kph. Over a distance of 25 miles (40km) this 10-watt difference equates to 45 seconds.

3-IN-ONE oil performs ~6 watts better than the worst performing bike-specific lubricant.

• There are over a dozen of these poorly performing bicycle-lubricants. It’s not uncommon for manufacturers to spend more money on marketing as opposed to R & D or cutting agents.

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3-IN-ONE & Protection Against Wear

Performance, or ability to reduce the coefficient of friction is just one measure though, as good lubes not only make pedaling more efficient, they protect against wear.

Once again, 3-IN-1 performs better than about 45% of the other bike lubes

• Often-times there is an inverse relationship between performance and wear. 3-IN-1 is close to the middle in both of these factors, which makes sense, as the brand was developed to balance performance and protection (their motto after all is - lubes, penetrates rust, & cleans).

However, measuring wear in a laboratory has its challenges to real-world application as only “fatigue wear” can be measured.

In the book Cycling Science: How Rider and Machine Work Together, Max Glaskin, the author, says:

"One lube as good as another? In the lab and with a brand new chain, it’s been shown that lubricants are not significantly different from one another when it comes to reducing the friction of a chain."

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Max is correct in the sense that the difference between high-performance lubes is minuscule, but untrue when your talking about the difference between the best and worst lubes since 10 watts is very significant. Also, as Max Glaskin notes in his book, “real life is dirtier and harsher than in a laboratory.”

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Final thought

There are certainly better lubricants available, but you can actually do much worse than 3-in-1.

Keeping your chain clean and properly lubed is essential for longevity and performance. A clean and properly maintained chain that’s lubed with 3-IN-ONE oil will outperform a dirty chain that is incorrectly lubricated, even with a superior lubricant.

While it might not be fashionable to use 3-IN-ONE oil, its a fraction of the price and outperforms many wet lubes that you will find at your local bike shop. If you choose poorly when selecting a lube, you might find yourself being passed by a “newbie.”

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Scientifically formulated to go faster ! Learn More NOW

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Jesse is Director of Pedal Chile and lives in Valdivia, Chile (most of the year). Jesse has a Master of Science in Health & Human Performance and is an avid MTBer, snowboarder, & reader of narrative non-fiction, and bicycle commuter.

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What is Q-Factor on a Bike

Q-Factor or Q-Faktor in German (Image Source: Knetsch and Holtkamp)

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“Q-Factor. Yes, Q-Factor.
It’s the distance between the pedals at the outside of the cranks. In other words, it’s how far apart the cranks put your feet. Are you walking a tightrope, or giving birth? Pedaling a bicycle or walking like a duck? ”

— Grant Petersen - Bicycle designer and creator of the term "Q-Factor" from his website

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What is Q-Factor on a bicycle?

Q-Factor or crank width is the distance between the two pedal cranks and is a measure of stance width, which is similar to your walking step-width.

• QF Range
  • 135mm on an aerodynamic Road Bicycle to 235mm for a Fat Tire Bike.

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Grant petersen & Quack Factor

Grant Petersen, the founder of Rivendell Bicycle Works, bike author, and originator of the term Q-Factor says in his book, Just Ride: A Radically Practical Guide to Riding Your Bike:

"Q-Factor is the term I made up in 1990 to describe the distance between the outside of the left crank's pedal hole and the outside of the right crank's pedal hole."

and

"Crank makers talk about Q-Factor, but few know that the Q stands for "quack." Ducks waddle with their feet far apart relative to their leg length, and thus have high Q-Factors."

Q-Factor & Frame Clearance

Q-Factor is set by the crankarms, and is generally limited by bottom bracket width and tire clearance. Because of this, Q-Factor will differ between bicycling disciplines rather than between cyclists of different sizes.

Q-Factor size is largely determined by the frame clearance:

• Rear tire-width clearance

  • Larger tires need more clearance and thus have larger Q-Factor (Fat Tire vs Road Bicycle tires)

• Number of chainrings on your crankset

  • Mountain Bikes with multiple chainrings have larger Q-Factor (1X vs 3X drivetrain)

    • Single-speed bikes have lower QF compared to geared bicycles due to several factors including narrower chainstays

For example, larger tires require wider chainstays, which then further requires more hub space, then a wider bottom bracket, all of which increase the Q-Factor or distance between the pedals.

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The image below, from Otso Cycles, shows the difference between bike components and their effect on Q-Factor.

Comparison of road bike and fat tire bike on QF (Image Source: Otso Cycles)

Q-Factor Range & Bicycle Discipline (135 - 235 mm)

Road/Touring/Gravel Bike

135 - 157 mm

Cyclocross

154 - 157 mm

MTB - Cross Country

155 - 178 mm

MTB - Downhill

183 - 194 mm

Fat Tire Bike

200 - 235 mm

Professional Track Bicycle

<130 mm

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Image Source Journal of Sport and Health Science (2020)

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Q-Angle, Q-Factor & Pedal Stance Width

• Q-Factor, Q-Angle, and Pedal-Stance Width are NOT the same.

These 3 bicycle terms are not synonyms and should not be used interchangeably:

• Q-Factor = horizontal width between pedals

• Q-Angle (Quadriceps Angle) = measure of alignment between the femur and tibia

  • (Q—Factor does affect Q-Angle)

• Pedal-Stance-Width = distance between the midpoint of the two feet

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Q-Factor & Performance

Bicycles designers try to keep the Q-Factors as narrow as possible, regardless of bike type. Smaller Q-Factors are better for aerodynamics, handling, and are more natural for pedaling.

Awesome! Tell me more:)

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Optimal Q-Factor & Walking

Q-Factor (QF) in cycling is similar to step-width in walking. The average walking step-width is between 70 to 120 mm and increases to 130 to 170 mm while climbing stairs. Even bicycles with very narrow QF are wider than the average walking step.

Since walking is human nature, it makes sense that bicycle engineers create bikes that put cyclists in their most natural position, which for Q-Factor means more narrow than wide as this more closely mimics our walking pattern or gait. 

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“A comparison between the stance phase of the gait cycle and the downstroke of the pedal cycle” (Image & Quote Source: Disley 2014)

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Best QF for Bicycling

Before Q-Factor became a term, this same dimension was called “tread” over 100 years prior. However, not much scientific research has been conducted to determine the ideal Q-Factor, since the majority of studies focus their attention on seat height and aerodynamics.

What the available research says:

• Narrow is better (up to a point as too narrow is possible)

  • Muscles work less the further the pedals are moved out (also up to a point….think about squatting at the gym)

  • Narrow QF improves riding efficiency (better power generation and more aerodynamic)

• Hip-width to pedal-width (QF) is probably not that important

• Every rider has a unique QF

  • Do you suffer from knee pain while cycling and have tried everything else?? A closer examination of your Q-Factor might be prudent

If your feet are positioned too narrow or too wide you may experience pain on the side of your knees or in your feet and will be more pronounced for those who ride clipless pedal systems.

Final Thought

The difference in performance between 90mm and 180mm is 5-watts. As Q-factor gets wider, especially for mountain bikes, your pedal efficiency suffers in order to increase downhill performance.

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Yes. Click me to learn me!

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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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Sources & references for “What is Q Factor On A Bike?”

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

2. Disley, B. X. (2014). Q Factor in cycling: kinematic and physiological effects [Doctoral dissertation, University of Birmingham]

3. Disley, Benedict Xavier, and Francois-Xavier Li. “Metabolic and Kinematic Effects of Self-Selected Q Factor during Bike Fit.” Research in Sports Medicine, vol. 22, no. 1, 2 Jan. 2014, pp. 12–22, 10.1080/15438627.2013.852093.

4. FitzGibbon, Sinead et al. “INTERVENTION AT THE FOOT-SHOE-PEDAL INTERFACE IN COMPETITIVE CYCLISTS.” International journal of sports physical therapy vol. 11,4 (2016): 637-50.

5. Jensen, RL, Watts, PB. Energy economy: effect of lateral pedal width variations relative to Q-angle in avid cyclists. In Proceedings of the XXVI Congress of the International Society of Biomechanics in Sports (Kwon, Y-H, Shim, J, Shim, JK, and Shin, I-S, editors) 2008;316-319

6. Knetsch, Tobias, and Max Holtkamp. “ATSB1805 Bike-Fitting I (Leistungssteigerung) [Institut Für Sportwissenschaft].” Wiki.ifs-Tud.de, 18 June 2018, wiki.ifs-tud.de/biomechanik/aktuelle_themen/projekte_ss18/atsb1805.

7. Otso Cycles. “Q-Factor and the Voytek.” Otso Cycles, otsocycles.com/pages/q-factor-and-the-voytek.

8. Petersen, Grant, and Retsu Takahashi. Just Ride: A Radically Practical Guide to Riding Your Bike. New York, Workman Pub, 2012.

9. Thorsen, Tanner Austin, "EFFECTS OF INCREASED Q-FACTOR ON KNEE BIOMECHANICS DURING CYCLING. " Master's Thesis, University of Tennessee, 2018.

10. Thorsen, Tanner, et al. “Increased Q-Factor Increases Frontal-Plane Knee Joint Loading in Stationary Cycling.” Journal of Sport and Health Science, vol. 9, no. 3, May 2020, pp. 258–264.

Is My Saddle Too Far Back

Figure 1

Saddle fore/aft position, also called saddle setback, determines the position of your knee and hips in relation to your foot-pedal connection. Moving your saddle forward or backward changes the range of motion of your hips, knees, and ankles, which alters your pedal stroke. 

The ideal saddle setback places you in a position that utilizes your quads and hamstrings evenly, which makes you more efficient and reduces injuries as no one group is over-worked. 

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Saddle Setback Definition & Measurement

• Saddle setback is measured in millimeters and is the horizontal distance from the front tip of the saddle to the bottom bracket (see figure-1 or the image above)

Saddle Fore/Aft & Handlebar Reach

• Using the fore/aft position to change the distance between your seat and handlebars (reach) is incorrect. A different length stem should be used to adjust your “reach” or possibly even a larger or smaller frame.

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Signs your saddle is too far back

View fullsize

Effect of Changing Saddle Fore-Aft Position on Hip Joint Angle

The only difference in cyclist position between A and B is saddle fore-aft position. With the saddle maximally forwards in A, less hip flexion is required. In B, the saddle has been moved maximally rearwards requiring greater hip flexion during the pedal stroke.

(Image and text source: Wadsworth and Weinrauch, 2019)

A saddle that is excessively too far back alters your hip angle which subsequently places more stress on your hamstrings and butt muscles during the pedal stroke.

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Below is a list of possible signs that your saddle is too far back:

• Pain in the back of both your knees (pain in one knee is a sign that your saddle is too high)

• Feet go numb (from “toeing” the pedals)

• Upper hamstring pain in both legs

• Quads only feel like they are working on climbs as you sit more forward on the seat

• Over-reaching

  • Handlebars feel like they are far away from you and you really have to reach for them

  • Pain from being overstretched, especially in your scapula

• Fast cornering Issues

  • The majority of the weight will be in the back of the bike which makes high speed cornering difficult and dangerous

However, everyone has a unique body, so it’s possible that you won't experience any of these symptoms as these are general Rules of Thumb.

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Muscles used in ideal pedal stroke (Image Source: The Internet Journal of Allied HealthSciences and Practice)

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Finding optimal saddle setback: Kops & COG

Unlike saddle height, which has hundreds of studies and several “formulas,” saddle setback is under-researched with no magical measuring technique.

However, there are two schools of thought for finding the starting point for your fore/aft saddle position:

1. KOPS or Knee Over Pedal Spindle

2. COG or Center of Gravity (Balance Test)

Proponents of the Center of Gravity method will say that the KOPS method is outdated with no hard scientific data to support it. However, the COG technique has even less validated data and has been around since the 1980s, so it’s not as modern as many advocates contend.

Either way, both of these methods will provide you with a starting point to experiment with and get you into your ideal saddle setback range.

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Knee over Pedal Spindle (KOPS)

KOPS METHOD

Image Source: International journal of sports physical therapy (2019)

The KOPS method or Knee Over Pedal Spindle does exactly what the name implies. Your saddle fore/aft position is set by placing your knee directly above the pedal spindle with the crank at the 3 o’clock position.

This will position your hip and knee joint over the drivetrain of the bicycle and allows you to push straight down on the pedal during the power phase of the pedal stroke.

This setting is considered the neutral position and is used as a starting point. From here, slight adjustments can be made in either direction, depending on your riding style and feel.

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“If KOPS is to be used, I like the idea of simply using a straight edge, placing it in front of the kneecap and making sure this is in front of the pedal spindle. Used in this way KOPS has helped many riders get themselves into a safe setback position . ”

— Phil Burt

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Balance Test Method

The Center of Gravity (COG) or Balance Test method was developed in the late-1980s but has come into fashion recently. This test looks to place the rider in a position slightly forward of their balancing point.

How to determine saddle fore/aft with the COG method:

1. Set optimal saddle height first

2. Pedal at a cadence you normally ride at in the drops

3. After you had a chance to warm-up and get into a groove - attempt to swing your arms back to your hips

4. Once you can maintain the same riding position with your hand behind your hips, with minimal alterations to your posture or cadence, then you set saddle fore/aft position.

   • If you can balance without tipping or shifting your weight then you are in the optimal position

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Need helping reaching your goals?? Meet Performance Coach Jesse

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saddle setback effects & science

The foremost experts on the effects of saddle setback are a group of researchers out of France. This research team, headed by Mathieu Ménard (PhD), in 2015, his team noted:

“Overall, Forward vs backward conditions have little influence on normal joint forces, but during the top transition phase (300-90°), shear forces in the Forward condition become especially high, more than twice those encountered during the Backward condition." (bolding is mine)

In a 2020 paper, Professor Ménard and his team then switched what was reported back in 2018:

"Our results indicate that moving the saddle forwards was not associated with an increase of patellofemoral joint forces. On the contrary, the tibiofemoral mean and peak compression force were 14 and 15% higher in the Backward than in the Forward condition, respectively." (bolding is mine)

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Basically, if your saddle is too far forward or too far backward, issues will manifest. You don’t have one specific setting but instead a range. As long as you stay within this range you will optimize performance and reduce the chance of injuries.

GO nearly 1-MPH FASTER, just by changing your lube

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Final Thought

If you think your saddle is too far backward or if you’re experiencing any of the signs, then it’s time to make adjustments to your saddle setback. However, it’s possible that your saddle fore/aft position is trying to make up for other incorrect settings, such as handlebar reach.

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Yes please. Click me to learn how

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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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More articles from Pedal Chile

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Sources & references for “Is My Saddle Too Far Back?”

1. Bini, Rodrigo Rico, et al. “Effects of Moving Forward or Backward on the Saddle on Knee Joint Forces during Cycling.” Physical Therapy in Sport, vol. 14, no. 1, Feb. 2013, pp. 23–27.

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

3. Cam Nicholls. “Is Your Saddle Too Far Forward OR Back? (HOW to Set Saddle Fore-Aft).” YouTube, 6 Oct. 2020, www.youtube.com/watch?v=ZX3fKolI25Q.

4. Domalain, M., Ménard, M., Decatoire, A., & Lacouture, P. (2016). Bike fitting: finding an optimum between performance and overuse injuries prevention? Influence of saddle fore-aft position on knee joint forces. Journal of Science and Cycling, 5(2).

5. Evens, Tim & Danoff, Jerome. (2019). Effects of Saddle Alignment and Pedal Stroke Training on a Competive Cyclist with Anterior Knee Pain. Online Journal of Health and Allied Sciences. 17.

6. Hayot, C., et al. “Muscle Force Strategies in Relation to Saddle Setback Management in Cycling.” Computer Methods in Biomechanics and Biomedical Engineering, vol. 16, no. sup1, July 2013, pp. 106–108.

7. Menard, Mathieu, et al. “Influence of Saddle Setback on Knee Joint Forces in Cycling.” Sports Biomechanics, 19 June 2018, pp. 1–13.

8. Ménard, Mathieu et al. “INFLUENCE OF CYCLIST SADDLE SETBACK ON KNEE JOINT FORCES.” (2015).

9. Menard M, Domalain M, Decatoire A, Lacouture P. Influence of saddle setback on knee joint forces in cycling. Sports Biomech. 2020 Apr;19(2):245-257.

10. stevehoggbikefitting. “SEAT SET BACK: For Road Bikes.” The Steve Hogg Bike Fitting Team, 14 May 2011, www.stevehoggbikefitting.com/bikefit/2011/05/seat-set-back-for-road-bikes/.

11. Petersen, Grant, and Retsu Takahashi. Just Ride : A Radically Practical Guide to Riding Your Bike. New York, Workman Pub, 2012.

12. 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

Single Track vs Double Track

“Single track, a trail that is only wide enough for a single rider or groups in single file”

— IMBA (2007)

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What is the difference between singletrack and doubletrack?

A singletrack is a narrow trail that is about as wide as a mountain bike. A doubletrack is typically an old overgrown dirt road, that has two paths that were created from the wheels of vehicles.

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single track/singletrack

“Single track are narrow and wind around obstacles, such as trees, so that riders experience a highly technical ride at relatively low speeds ”

— IMBA (2007)

Single track / singletrack

• A single track is a narrow mountain bike trail

• Only wide enough for one rider as the trail width is about that of the bike

  • One rider must yield the trail to another when passing

  • Single tracks are ridden in single file

• More difficult trails are narrower

  • Singletrack width is a ranking factor in the International Mountain Bicycling Association (IMBA) trail difficulty rating system

Basically, a single track is a narrow path for mountain bikes. However, many singletracks are also multi-use trails and are shared by hikers.

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Double Track / doubletrack

Double track / doubletrack

• A double track, by contrast, has two paths that were created from the wheels of vehicles

• Often resource roads closed to motorized vehicles

  • Fire roads, old logging and mining roads, power-line roads, and former jeep trails are examples of double track

• Two bikes can ride side-by-side

• Sometimes called two-track or twin-track

Gravel Roads

Many mountain bike routes are a combination of gravel roads, doubletrack and singletrack.

Click the image to learn more

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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, & researching.

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Sources:

• IMBA, 2004. Trail solutions, IMBA’s guide to building sweet single track, IMBA, Boulder, Colorado, United States.

• IMBA, 2007. Managing mounting biking, IMBA’s guide to providing great riding, IMBA, Boulder, Colorado, United States.

Do I Need a Bike Fit if I Ride Flat Pedals

“Proper handlebar and seat heights may be the most important adjustments when fitting a bicycle”

— M.-C. Chiu, H.-C. Wu, and N.-T. Tsai

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Bike fitting as a profession predates the clipless pedal system that most roadies use by several decades. For example, the LeMond method, which measures “optimal” seat height, was developed in the 1970s when road bikes still had flat pedals with toe straps and cages. Bike fitting became more important as the clipless pedal system advanced, however, there is a reason why bike fitting was a “thing” before clipless.

The most common areas of pain and injuries in cyclists are to the knee, upper back, hand/wrists, butt, and low back, all of which are directly related to saddle height and/or handlebar height. If you have pain in any of these areas, then chances are you’re riding a bike that is not set up properly for you and it’s recommended you get a bike fitting to change your settings to suit your unique body, regardless of what pedal type your ride.

Understanding how to make bike-fit adjustments allows you to ride faster, more efficiently, comfortably, and injury-free, and applies to bikes of all pedal types, as seat height and handlebar height are the 2 most important settings for performance and comfort.

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Possible Bike Adjustments for Bicycles With Flat Pedals:

• Crank length
• Saddle width
• Handlebar height
• Handlebar width
• Foot position
  • (clipless pedals have about 5 more adjustments)
• Distance in height between the saddle and handlebars
  • Handlebar ‘drop’
• Distance from saddle to pedal
  • Saddle height
  • Saddle angle
  • Seat setback (fore/aft)
• Distance from saddle to handlebars
  • Also called ‘reach’

All of these bike settings are important with flat pedals and will determine how comfortable your ride is and how efficient you are while cycling.

Image Source: Applied Ergonomics

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Do I need a bike fit if I ride flat pedals?

Yes, you need a bike fit, since seat height and handlebar height are the two most important bicycle settings for comfort, performance, and injury prevention, regardless of the pedal-foot interface.

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Bike fitting: 3 points of contact

Do you have a sore butt or back, an injured knee, general discomfort, or do you have friends who are in worse shape than you but are faster?

A combination of bicycle settings determines your pedal efficiency, power, comfort, and chance for injury.

There are 3 main contact points between rider and bike. I have listed them in order of importance:

1. Butt to saddle

2. Hands to handlebars

3. Feet to pedals

The goal is to adjust these settings so you can optimize either performance, comfort, or injury prevention, or to find some middle ground between them. If you are a recreational rider, comfort might be more important than performance. So copying the pros doesn’t make sense, as their bike is set up for aerodynamics and efficiency vs comfort.

seat height: Most important cycle setting

“Seat Height is the Holy Grail for power”

— Phil Burt

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Regardless of what type of pedal you use, the most important bicycle-setting is saddle height.

• If your seat is too low, your legs can’t fully extend and you lose power and pedal efficiency as your legs work harder and fatigue more quickly.

• If your saddle is too high, you lose power on the downstroke as your pedaling motion is overstretched and the excessive hip rocking causes saddle sores.

• Both of these situations pose a risk of knee injuries, cause discomfort, and limit performance.

Most important setting = saddle height

• Pedaling efficiency

• Power

• Comfort

Saddle height is the most important cycle-position setting. Many other positioning recommendations are attempting to correct a sub-optimal seat height.

Any adjustment that changes the distance from your seat to your pedals effectively changes seat height. This means that adjustments to saddle tilt and setback (fore/aft) also change your effective seat height and alter your pedaling mechanics, muscles used, and pedal stroke.

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Seat Height

Performance

Power & pedal efficiency is directly related to saddle height

Injury Prevention

Knee pain/injuries & low back pain are related to seat height

Comfort

Handlebar and saddle heights are hugely responsible for overall riding comfort

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Bike fit: Foot to pedal

From a performance and comfort standpoint, the foot to pedal contact point is the least important.

However, if you ride with a clipless pedal system, it’s very important for injury prevention, since your feet are locked to the pedals. A poorly fitted clipless system, over thousands of pedal revolutions, will magnify any possible injuries or pain.

If you ride with flat pedals, after setting your saddle and handlebar heights correctly, then your feet will naturally fall into proper alignment onto the pedals.

handlebar adjustments

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“Whether a weekend warrior or elite Olympic hopeful, all cyclists are positioned the same, with the exception of the hands-handlebar interface. A recreational rider may prefer to be positioned more upright.”

— Clinical Journal of Sport Medicine

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The difference in height between your saddle and handlebars have a huge impact on the amount of power you can generate and on overall comfort.

However, handlebar height is just one setting:

• Handlebar width is one of the most important fit parameters for road cyclists.

• Brake levers: Can you reach your brake levers without adjusting your hand position? If not, then it’s time to adjust them.

• Handlebar position: Hugely important in avoiding hand/wrist numbness or pain

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DIY BikeFitting from a Professional BikeFitter…..Click me to learn how

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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, & researching.

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More articles from Pedal Chile

Sources

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

2. Chiu, H.-C. Wu, N.-T. Tsai “The relationship between handlebar and saddle heights on cycling comfort.” Yamamoto (Ed.), Human Interface and the Management of Information. Information and Interaction Design, Springer Berlin Heidelberg (2013), pp. 12-19

3. Davis, Andrea et al. “Plantar pressure of clipless and toe-clipped pedals in cyclists - A pilot study.” Muscles, ligaments and tendons journal vol. 1,1 20-4. 30 Oct. 2011

4. FitzGibbon, Sinead et al. “INTERVENTION AT THE FOOT-SHOE-PEDAL INTERFACE IN COMPETITIVE CYCLISTS.” International journal of sports physical therapy vol. 11,4 (2016): 637-50.

5. Grainger, Karl, et al. “Predicting Bicycle Setup for Children Based on Anthropometrics and Comfort.” Applied Ergonomics, vol. 59, Mar. 2017, pp. 449–459, 10.1016/j.apergo.2016.09.015. Accessed 19 Apr. 2020.

6. Silberman, Marc R, et al. “Road Bicycle Fit.” Clinical Journal of Sport Medicine, vol. 15, no. 4, July 2005, pp. 271–276.

7. Wadsworth, D., & Weinrauch, P. (2019). THE ROLE of a BIKE FIT in CYCLISTS with HIP PAIN. A CLINICAL COMMENTARY. International journal of sports physical therapy, 14(3), 468–486. https://doi.org/10.26603/ijspt20190468

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