Where to clamp a mountain bike into repair stand

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Where should I clamp my mountain bike into the repair stand?

• All bicycles, including mountain bikes, should be clamped into your repair-stand by the seatpost.

• Most bicycle manufacturers do NOT recommend clamping onto the frame.

• Carbon framed bikes should NEVER be clamped by their frame tubing.

Also, keep in mind that clamps are designed for round tubing, some frames have oval, square, or other non-round tubing, making it difficult to clamp onto the frame.

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Clamping: SEatpost vs Frame

Most top tubes are not designed for clamping forces, while other top tubes are not round, making it difficult to clamp safely.

“Seat posts, even if carbon fiber, are quite strong because they must support the full weight of the rider ”

— C. Calvin Jones in "Big Blue Book of Bicycle Repair"

Also, when clamping the frame, it’s possible to damage the paint, or dent/crush the frame tubing, especially if you have a carbon frame or a lightweight alloy frame.

The frame tubing is much thinner, compared to the thicker tubing of a seatpost, which is designed to support the weight and forces of a rider.

Can I clamp to the dropper post?

This dropper post is fully extended with no room to clamp under the collar. This MTB will need to be clamped above the collar

Yes. Just make sure you follow these guidelines:

1. Make sure you fully extend your dropper post

2. Clean the dropper post where you will be clamping it. Also, make sure the jaws of your clamps are clean

3. Put a clean rag or rubber gloves on the jaws (optional)

4. If possible, clamp below the collar. If not, clamp above (don’t clamp on the collar)

C. Calvin Jones from the Park Tool Company recommends clamping the seatpost, even on bikes with a dropper seatpost.

• A typical seat collar exerts approximately 1,000 lbs/in² (70 kg/cm²) of squeezing force onto your seatpost, whereas a standard repair stand clamp only exerts about 60 lbs/in² (4kg/cm²). Your dropper post can easily handle the clamping force plus the added forces as you torque on your bike during servicing.

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Owner’s Manual & clamping suggestions

I have reviewed numerous bicycle owner’s manuals and have listed the recommendations below:

• Gary Fisher: “When holding the bicycle for repairs, clamp the seatpost.” (emphasis mine)

• Trek’s Standard Bicycle Owner’s Manual: “Clamping devices such as those found on a work stand, car carrier, trainer, or child’s trailer can cause damage to bicycle frames. Follow the instructions for your specific accessory to protect your bicycle from harm. And do not clamp any of these devices to a carbon fiber tube unless the frame is specifically designed to accept it.” (bolding is mine)

• Lemond Racing Cycles:

  • “When holding the bicycle for repairs, clamp the seatpost.”

  • “Never clamp the bike frame by its finished or painted surfaces, because this may damage the paint or even dent, crush, or break the lightweight tubing used in high-performance bicycle frames” (bolding mine)

• Santa Cruz Bicycles: “To hold the bicycle for repairs, clamp the seatpost.”

• Cannondale Bikes: “Never place your bike in a bike stand by clamping the frame. Place your bike in a stand by extending the seat post and positioning the stand clamp on the extended seat post.” (emphasis mine)

• Specialized: “Many bicycle service and repair tasks require special knowledge and tools. Do not begin any adjustments or service on your bicycle until you have learned from your dealer how to properly complete them.”

  • Many bicycle owner’s manuals, such as Specialized, don’t provide any directions on clamping your bike into a repair-stand as they recommend you consult your dealer.

Final Thought

“If for some reason you cant’ clamp your bike’s seatpost, you will need a bike stand that holds the bike by the bottom bracket ”

— Lennard Zinn in Zinn & the Art of Mountain Bike Maintenance

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The first Park Tool repair stand was created in 1958 and was designed to clamp onto the frame tubing.

As bikes got lighter through experimentation with different materials, the stands were re-engineered to allow bikes to be clamped-in by the seatpost.

Today, most bicycle manufacturers recommend clamping the seatpost, even when your bike has a dropper post.

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Want to learn how to tune your mountain bike for FREE?

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Jesse (Director of Pedal Chile) lives in Chile’s 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, researching, and sampling yummy craft beer.

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Related articles from Jesse at Pedal Chile

• What does MTB actually mean?

• Can I use WD40 on my mountain bike?

• Do I need a torque wrench while wrenching on my bike?

Sources:

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

2. Park Tool. “Shop Talk: Is It OK to Clamp My Dropper Post in a Repair Stand?” YouTube, 12 Feb. 2019.

3. Zinn, Lennard, and Todd Telander. Zinn & the Art of Mountain Bike Maintenance : The World’s Best-Selling Guide to Mountain Bike Repair. Boulder, Colorado, Velopress, 2018.

Is a bike fit worth it

Image source: International Journal of Sports Physical Therapy (Wallack and Katovsky)

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Is a bike fit worth the money?

Yes. For any cyclist who thinks numb/tingly hands and feet, knee pain or saddle discomfort is just ‘part’ of cycling, a BikeFit will solve these issues and will be the best ‘upgrade’ you have ever done.

Also, a proper fitting bike will put you in the perfect position to optimize:

1. Power

2. Comfort

3. Aerodynamics

4. Avoidance of injuries

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“If you’re looking to ride comfortably and avoid injuries, ideally you should aim to get into the middle of the BikeFit window.”

There is no one perfect position that optimizes all four of these bicycle-fit aspects, as all positions are a comprise between these four criteria. 

However, understanding how to adjust your bike to meet the specific demands of each ride is vital to maximizing performance or comfort while staying healthy.

How important is a bike fit?

“Proper bicycle fit is essential for comfort, safety, injury prevention, and peak performance. The goal is to balance all the issues at hand, optimize power and aerobic efficiency and avoid injury ”

—  Clinical Journal of Sport Medicine

If you are averaging 80 - 90 revolutions per minute, throughout a hour ride, you would have completed 4,800 to 5,400 pedal strokes.

It’s easy to see how a ill-fitting bike, especially while your feet are attached to the pedals, can lead to injuries or discomfort.

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BIKE FIT (cycling biomechanics) A BRIEF HISTORY

The first study on proper saddle height was conducted in 1939. By 1968, the Italian Olympic Committee published the first bike fit manual, simply known as CONI.

The CONI Manual was just a book of formulas that were sourced from a group of 20-year-old professional male cyclists. Since CONI was the only source of information relating to proper bike fit, their guidelines soon became globally accepted, even for the recreational or ‘weekend warrior’ cyclist.

The first clipless pedal system came onto the market in 1984, which fixed the foot to the pedal, which resulted in an increased prevalence of knee pain and injuries (this was before ‘float’ was integrated into the pedal system).

This was when ‘bike fitting’ became an industry, as the shoe-cleat-pedal interface added numerous complexities. Very few valid studies were conducted between 1984-2005. Today, however, reputable BikeFit information and research are abundant but are generally only accessible to pro/elite riders or the affluent.

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A bike-fit isn’t important for every cyclist. If you are consistently pain and injury free, while cycling with good aerodynamics and power, then making adjustments just doesn’t make sense. 

However, cycling, especially while clipped-in, is perhaps the most repetitive of all sports. The pedal motion is fixed, and over a few hours, you will have completed over 16,000 pedal strokes…. mostly in the same position. 

People’s bodies change over time, so what was once an optimal position could become a position that causes pain and discomfort. If you are experiencing any back, knee, neck, wrist pain or numbness/tinging in your groin, or are having performance set-backs, then it’s time to make adjustments to your bike. Preferably with an expert bike fitter or someone knowledgable about cycling biomechanics.

Notice the difference from one simple adjustment? Left - Saddle is maximally forward. Right - Saddle is maximally rearwards. This one adjustment changes hip flexion, back posture and the shoulder angle

1: Power

“Seat height is the holy grail for power ”

— Phil Burt - (Lead Physiotherapist at British Cycling)

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Seat height is arguably the most important position for cycling and climbing/pedaling in mountain biking.

Just how important is saddle height?

Just lowering the seat 2 inches (50 mm) from a ‘normal’ height reduces the power output by 15% along with a 40% reduction in endurance.

For maximum power, your optimal saddle height is near the top end of your BikeFit range. You will want your knee extension angle at bottom dead center (BDC) to be between 25 to 30 degrees.

For recreational cyclists more concerned about comfort and health, a knee extension angle of 35 to 45 degrees is preferred.

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2: Comfort

Saddle discomfort might be the most common complaint among cyclist and mountain bikers of all levels. Riding with the right seat for you is the most critical aspect to improving riding comfort, especially among cyclists, as they spend more time straddling the saddle.

How do you find the right seat?

• Saddle Width: The most important characteristic when selecting a saddle is the width. The back of the saddle should be as wide as the distance between your two ischial tuberosities or ‘sit bones’

• Saddle Shape: There are many different shapes and the only real way to know what is the best one for you is to try several. A partial cutout saddle might be perfect or might be worse…..but there is only one way to find out

• Saddle Angle: A level saddle is a good place to start and can be tilted slightly down if you’re experiencing saddle discomfort. It should be noted that saddles are manufactured with the intent of being straddled while level

While the saddle gets the most attention when it comes to riding comfort, there are many other adjustments that you can make, depending on your specific circumstance:

• Handlebar Height: This also affects saddle comfort as raising the seat will take some of the weight/pressure off the saddle

• Position of Brake Levers: Something as simple as changing the position of the brake lever has a huge impact on riding comfort and safety

Ricardo (Pedal Chile guide) is pedaling with level hips

3: Aerodynamics

What is ‘handlebar reach?

The position of your saddle in relation to the combination of your top tube and stem length is called ‘reach.’ In plain English, this is the distance between your saddle and handlebars.

This position is significant as it determines your torso angle…translating to how upright of a position are you riding in. Nothing affects aerodynamics as much as what posture/position you ride in. However, finding your ideal reach involves many adjustments to your saddle, handlebars, and even brake levers.

Just how important is posture to aerodynamics?

According to an article from the Clinical Journal of Sport Medicine, you will be 30% faster, just from switching from an upright position to riding the drops.

“An average size male cyclist can decrease his frontal area by about 30% by moving from the upright touring position to a racing position in the drops”

— Clinical Journal of Sport Medicine

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4: Avoidance of injuries

For the average recreational cyclist, setting up your bike for optimal safety and comfort should be your number one priority. The whole point of cycling is to get outdoors and experience your surrounding through your own effort. This is rather challenging if your bike ‘hurts’ to ride or you're injured and are ‘forced’ to go for a walk. 

• Back & Knee Pain 

  • Saddle Height: While it’s the ‘holy grail’ for power, your seat height is also the most critical adjustment for avoiding knee and back pain 

• Genital Numbness/Tingling & Low Back Pain 

  • Saddle Shape, Width, Height, & Inclination: If you are experiencing genital numbness/tinging than you either need a new saddle or need to make adjustments to your existing one 

• Finger/wrist pain & numbness (cyclist palsy) 

  • Caused from riding with wrists cocked and angled, which compresses your ulnar nerve. 

  • You can correct this issue by riding with your wrist in a neutral position, which is accomplished through a proper bike fit  

• Neck Pain

  • Handlebar Reach: Caused by hyper-extending your neck to see the road…exacerbated from long rides. Raising your stem will put your head back into a neutral alignment

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Want to get a professional BikeFitting but don't want to spend $300??

Yes. click me for more info!

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Final Thought

While some cyclists believe that a BikeFit is ‘controversial,’ nothing ruins a bike ride as quickly as a poorly fitting bicycle. If you have zero pain/discomfort and are happy with your performance, then chances are your not even reading this.

No one size fits all approach works. Understanding how one-simple adjustment creates a cascading effect will give you the power to modify your bike to suit you. If you’re looking to ride further and faster while pain-free, then a BikeFit by a reputable specialist will be your single greatest cycling upgrade.

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

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Related articles from Pedal Chile

• Does cycling cause ED

• Does a bike jersey make me faster?

• At what speed does aerodynamics matters?…….and it’s much slower than you would think

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Sources: 

1. Bini, Rodrigo, and Alice Flores-Bini. “Potential Factors Associated with Knee Pain in Cyclists: A Systematic Review.” Open Access Journal of Sports Medicine, vol. Volume 9, May 2018, pp. 99–106.

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

3. Leavitt, Trevor G., and Heather K. Vincent. “Simple Seat Height Adjustment in Bike Fitting Can Reduce Injury Risk.” Current Sports Medicine Reports, vol. 15, no. 3, 2016, p. 130.

4. Pruitt, Andrew L, and Fred Matheny. Andy Pruitt’s Complete Medical Guide for Cyclists. Boulder, Colo., Velopress, 2006.

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

6. 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, no. 3, June 2019, pp. 468–486.

How Often Should I Lube My Mountain bike Chain

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How often should I lube my mountain bike chain?

1. After every long or hard ride

2. If the bike has been exposed to water, grit, mud, grime, dust or dirt

3. At least every 100 miles (Riding in perfect conditions)

Cleaning and lubing your chain is the single most important service you can perform to maximize the life and performance of your drivetrain, as the chain is the most critical link in your bike’s power transfer system.

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After every long or hard ride

After every long or hard ride, you should perform a quick clean of your chain and drivetrain then reapply lubricant. This even applies if your mountain bike does not get dirty.

Needs a quick clean and re-lubing

After each ride (or two):

1. Wipe down your chain with a lint-free rag

2. Floss the cogs and jockey wheel

3. Apply lube

4. Turn pedals to allow the lubricant to work into the pivots

5. Repeat light chain wipe down with a fresh rag to remove excess lubricant (wet lube requires more thorough wiping)

If your mountain bike gets dirty

Same bike after quick cleaning and lubing

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If your chain has been exposed to water, mud, dirt, or is noticeably dirty then you should perform a more in-depth cleaning with soap and water. 

Lube Chain After Washing Your Mountain Bike

Any time you clean your bike you MUST re-lubricate your chain, as the lubricant will have washed off during the washing. 

Since your mountain bike’s drivetrain is completely exposed to the elements, it picks up lots of dirt, especially when riding in wet conditions. If you biked through any water or rode in inclement weather, your drivetrain picked-up an excessive amount of trail debris and grime, and should be thoroughly cleaned and re-lubed before your next ride.   

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MTB drivetrain (transmission) efficiency

PedalChile.Com

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MTB Transmission Efficiency

In laboratory settings, mountain bike transmissions (drivetrain) are about 98% efficient. However, in the real world they are less than 94% efficient. 

Once the drivetrain is dirty and not optimally lubricated the efficiency drops well below 80%.

In addition to losing pedal power and performance, dirty chains wear out faster and grind down the cogs on your cassette and chainring. 

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At least every 100 miles 

The recommendation to lube your mountain bike chain “at least every 100 miles” is a generic suggestion found in many bicycle owner’s manuals.

“Clean and lube chain weekly ”

— From: Yeti Cycles Owner's Manual

If you use your bike for leisurely rides in dry, clean conditions, such as a paved bike path, you could rely on this arbitrary marker. 

However, mountain biking in the real world, where you ride on dirt trails, gravel roads, and splash through river crossings makes this “every 100 miles” recommendation quite inadequate.

Can I “over-lube” a chain?

“Lubrication is required only at the rivet, not all over the outer plates ”

— "Big Blue Book of Bicycle Repair"

Yes, you can apply too much lubricant to your chain, as many rider’s do.

If too much lubricant is on the chain, dirt and grime will stick to the chain, creating a gritty paste that will grind down your entire drivetrain.

Chain lubricant reduces friction and protects your chain and components against water and corrosion when applied properly.

How to apply lube without “over-lubing” the chain:

1. Always start with a clean drivetrain. At the very minimum, wipe down your chain with a lint-free rag 

2. Find master link (or take note of first lubed link)

3. Apply one drop of chain lube per pin (roller) 

4. Turn the crank in reverse and keep applying one drop per pin (roller). Finish lubing the link just before the master link 

5. Slowly run the chain up and down the rear cogs. This will help get the lube into the pins and rollers

6. Lightly wide down the chain with a clean, lint-free cloth. Wet lube requires a bit more wiping down compared to a dry lubricant

“Apply lubricant to each link pin as you slowly pedal backwards. Wipe off any excess lubricant.” From the standard Trek Bicycle Owner’s Manual

Only Lube The Rivets

You will want to avoid spray bottles (unless dry lube) or just pouring the lube onto the chain while spinning the crank aimlessly. 

Lubrication is ONLY required at the rivets, not all over the outer plates. 

If you lube the entire chain you will have an excess amount of lubricant, which acts like a sponge and will collect all sorts of dust, grime, and crud……everything you are trying to avoid.

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“The external surfaces of the chain doesn’t require lube, only the rollers and pins require lubricant. When you lube each rivet, the lube will naturally flow to the rollers as well. ”

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Do I need to degrease my drivetrain?

If you clean and lube your chain regularly, you will not need to use a degreaser.

However, there are several scenarios where using a degreaser is necessary:

1. If the chain is brand new

2. When switching from wet to dry lube (or vice versa)

3. If you have been ‘over-lubing’ or applying lube without cleaning before application for an extended period

4. Yearly de-greasing of the drivetrain during a complete bike tune-up/overhaul

5. When switching brands of lube

6. If you neglected to clean your bike for months and your drivetrain is caked in filth

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Final Thought

“Sometimes it seems that every mechanic has a different idea of what is the best way to clean and lubricate a chain. But all would agree, I think, that the key words are “lightly” and “frequently””

— Todd Downs

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The majority of bicycle owner’s manuals and bike repair books recommend to clean and lube your mountain bike chain after every hard ride or after exposure to dirty and wet conditions.

Unless your biking in perfect conditions, don’t care about future repair bills or aren’t interested in maximizing performance…frequent cleaning and re-lubing of your MTB chain is consider “best practice.”

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Jesse is Director of Pedal Chile and lives in La Patagonia. Jesse has a Master of Science in Health and Human Performance. Hobbies: Mountain biking, researching, reading, tasting craft beers, cleaning and lubing my MTBs.

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Related articles from Pedal Chile

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Sources

1. Barnett, John. Barnett’s Manual : Analysis and Procedures for Bicycle Mechanics. Volume 2, Wheels, Tires, and Drivetrain. Boulder, Colo., Velo Press, 2003.

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

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

4. Zinn, Lennard, and Todd Telander. Zinn & the Art of Mountain Bike Maintenance : The World’s Best-Selling Guide to Mountain Bike Repair. Boulder, Colorado, Velopress, 2018.

How to prevent my penis from going numb when riding a bike

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If you're having pain or numbness in your penis or groin region, then its time to change your seat, riding position, or both. 

Generally, bicycle riding has no negative effect on your lower urinary tract, erectile function, or penis health in cyclists. However, a few qualifiers must be noted: 

1. Type of saddle and design

2. Riding position 

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Cycling & 3 points of contact

Cycling involves 3 points of contact:

1. Handlebars

2. Saddle

3. Pedals

A rider’s comfort and performance is heavily influenced by the positioning of these 3 contact points. When it comes to genital paresthesia (tingling or numbness) the most important points of contact are your saddle and handlebar heights.

Why you’re experiencing penile numbness 

If you’re experiencing genital numbness or tingling, chances are your perineal and penile arteries are compressed against your pubic bone from your saddle. 

Saddle adjustments & genital numbness or tingling

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“Schwarzer highlighted that certain saddle types are more likely to induce perineal compression and decrease penile blood flow, thereby placing riders at an increased risk of developing ED”

— The Journal of Sexual Medicine

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Numbness or tingling in your genitals are the two most common warning signals of potential damage to your perineal-genital area. 

General pain or discomfort, such as numbness/tingling is your body’s way of telling you that something is not right.  If you are experiencing perineum discomfort, there are 5 saddle modifications you can make:



1. Height Position

   If your saddle is too high relative to your handlebars, you increase the pressure on your perineal with each pedal stroke 

2. Saddle Inclination

   Level saddle or slightly tilted down is best. Avoid upward tilt of seat nose 

3. Saddle Shape

   Nose-less saddles (or partially) 

   • Nose-less saddles will reduce the contact area of your genitals, subsequently reducing your perineal pressure and discomfort

   Cutout saddles (hallow section in seat)

   • Reduced numbness and increases comfort on par with the nose-less saddles. 

4. Grooved saddles/partial cutout

   Improved comfort and reduced numbness reported by men. However, the partial cutout offers no benefit to women with perineal discomfort 
   

5. Saddle shape and width are the 2 most important factors

• The padding of Your Saddle: Medium padding is best. Avoid excess padding on seat nose

• Saddle Width:  The back of the saddle should be as wide as the distance between your two ischial tuberosities. A saddle that supports these ‘sit bones’  will reduce the compression of your perineum (correct saddle width is the most important factor)

No one saddle shape is best for all as the best saddle shape is determined by individual differences in anatomy 

“Too much padding may favour excessive perineal compression on a par with the hard saddles”

— Association of Research in Urology

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Where are my ‘sit bones’?

Your two ischial tuberosities (‘sit bones’) are the bony protrusions at the top of your legs near the base of your buttock. Your third ‘sit bone’ is the perineum, which is the area between your anus and scrotum or vulva.

Your ideal bicycle saddle should be:

• Wide enough so both your ischial tuberosities are supported by the saddle

• The shape, particularity of the nose should not create excess pressure on your perineum while riding in your primary riding position.

Riding position & Erectile dysfunction

Tucked position with hands on extensions

Most studies focus on the saddle as opposed to the cyclist’s riding position. However, your riding position is just as important as your saddle:  

• Reduce your time riding in full forward lean (dropped position), especially when using aero bars 

• Ride in a more upright posture or slightly raise the handlebars 

  • Handlebars 1 to 2 inches lower than the saddle (for men) 

  • For women, handlebars positioned below the saddle can be dangerous to their pelvic floor 

• Standup from time to time

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“In China 90% of the male population cycles, and they don’t seem to have a problem maintaining the population ”

— Dr. William D. Steers (former chair of the Department of Urology at the University of Virginia’s School of Medicine)

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Padded bike shorts & Erectile dysfunction

Does wearing padded bicycle shorts protect me from erectile dysfunction?

No. Well-padded and ventilated bicycling shorts provide you with comfort by minimizing ischial tuberosity and buttock skin irritation while also prevent chaffing. However, padded-bicycle shorts do NOT significantly reduce the compression of your perineal arteries and are not a protective measure against erectile dysfunction for cyclists. 



swimmers, runners, cyclists & ED

“Cyclists had no worse sexual or urinary functions than swimmers or runners but cyclists were more prone to urethral stricture. Increased time standing while cycling and a higher handlebar height were associated with lower odds of genital sores and numbness.”

— From the Journal of Urology

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Exercise, including cycling, has numerous health benefits, with improved sexual functioning being one. Which is why male and female swimmers, runners, and cyclists, all have similar rates of ED, which is much lower compared to their non-exercising peers.

• While cycling and ED have been linked, the data that supports these findings generally research professional and elite cyclists. These elite cyclists spend an insane amount of time in the saddle, oftentimes putting performance over health and are not representative of 99% of cyclists.

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“Male cyclists experience less erectile dysfunction than the general male population ”

— From "Bike for Life"

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Groin Pain?? BikeFit Issues??

Learn how to adjust your bike to minimize penis pain

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Final Thought

“For the hobbyist or more serious cyclist, getting your bike professionally fit ensures optimal ergonomics and helps minimize trauma. Riding a bike that fits well is likely the single most important step riders can take to protect themselves from genital numbness.”

— From the Urology Times

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If you’re experiencing numbness or tingling in any part of your body during cycling, then its time to make some adjustments. Bicycling is one of the healthiest and most enjoyable activities that you can do when you're comfortable on the saddle and cockpit. 

Making a few simple adjustments to your saddle, handlebar height or riding posture can make all the difference in your cycling world.

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Related article: Why does my butt hurt

• This article also additional advice from Jesse

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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, reading, snowboarding, researching, and trying new craft beers.

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More articles from Pedal Chile

Sources & References

1. Awad, Mohannad A., et al. “Cycling, and Male Sexual and Urinary Function: Results from a Large, Multinational, Cross-Sectional Study.” Journal of Urology, vol. 199, no. 3, Mar. 2018, pp. 798–804.

2. Balasubramanian, Adithya, et al. “The Association Between Pelvic Discomfort and Erectile Dysfunction in Adult Male Bicyclists.” The Journal of Sexual Medicine, vol. 17, no. 5, May 2020, pp. 919–929.

3. Baek, Seok, et al. “Bicycle Riding: Impact on Lower Urinary Tract Symptoms and Erectile Function in Healthy Men.” International Neurourology Journal, vol. 15, no. 2, 2011, p. 97.

4. Baradaran, Nima, et al. “The Association of Bicycle-Related Genital Numbness and Sexual Health Inventory for Men (SHIM) Score: Results from a Large, Multinational, Cross-Sectional Study.” BJU International, vol. 124, no. 2, 7 June 2018, pp. 336–341.

5. Baran, Caner, et al. “Cycling‐Related Sexual Dysfunction in Men and Women: A Review.” Sexual Medicine Reviews, vol. 2, no. 3–4, Oct. 2014, pp. 93–101

6. Colpi GM, Contalbi G, Ciociola E, Mihalca R. “Erectile dysfunction and amatorial cycling.” Arch Ital Urol Androl. 2008;80(3):123-126.

7. Larsen, Anna Sofie, et al. “The Effect of Saddle Nose Width and Cutout on Saddle Pressure Distribution and Perceived Discomfort in Women during Ergometer Cycling.” Applied Ergonomics, vol. 70, July 2018, pp. 175–181.

8. Lee, Austin, and Benjamin Breyer. “Bicycle Riding: Good or Bad for Men’s Health?” Urology Times, 11 Mar. 2020.

9. Marceau, L, et al. “Does Bicycling Contribute to the Risk of Erectile Dysfunction? Results from the Massachusetts Male Aging Study (MMAS).” International Journal of Impotence Research, vol. 13, no. 5, Oct. 2001, pp. 298–302

10. Panara, Kush, et al. “Adverse Effects of Common Sports and Recreational Activities on Male Reproduction.” European Urology Focus, vol. 5, no. 6, Nov. 2019, pp. 1146–1151.

11. Partin, Sarah N., et al. “The Bar Sinister: Does Handlebar Level Damage the Pelvic Floor in Female Cyclists?” The Journal of Sexual Medicine, vol. 9, no. 5, May 2012, pp. 1367–1373.

12. Piazza, N., et al. “The Effect of a New Geometric Bicycle Saddle on the Genital-Perineal Vascular Perfusion of Female Cyclists.” Science & Sports, Dec. 2019.

13. Schrader, Steven M., et al. “ORIGINAL RESEARCH—ERECTILE DYSFUNCTION: Cutting Off the Nose to Save the Penis.” The Journal of Sexual Medicine, vol. 5, no. 8, Aug. 2008, pp. 1932–1940.

14. Schwarzer, Ulrich, et al. “Cycling and Penile Oxygen Pressure: The Type of Saddle Matters.” European Urology, vol. 41, no. 2, Feb. 2002, pp. 139–143.

15. Wallack, Roy M, and Bill Katovsky. Bike for Life : How to Ride to 100. Cambridge, Mass., Da Capo Press, 2005.

Does Cycling Burn Belly Fat

Cycling is one of the best ways to maintain lean muscle, while also shedding abdominal fat when riding in a HIIT-style.

• While you can’t just ‘spot reduce’ or control precisely where your fat will come off, there are workouts that are more effective at reducing the circumference of your waist.

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“Weight loss induced by increased daily physical activity without caloric restriction substantially reduces obesity (particularly abdominal obesity)”

— From the Annals of Internal Medicine

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HIIT, cycling & fat loss

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“A recent systemic review has concluded that low intensity exercise training is less effective in reducing body fat than moderate to high intensity exercise training ”

— From the Canadian Journal of Physiology and Pharmacology

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High-Intensity Interval Training or HIIT is the most effective form of exercise for fat loss, including fat around your midsection. 

So what exactly is HIIT?

High-Intensity Interval Training is anaerobic by nature, as you alternate between short bursts of intense cycling followed by periods of easy pedaling (active recovery). 

• HIIT is the complete OPPOSITE of the typical low to moderate-intensity aerobic training regimens that most ‘fitness experts’ advocate.

• Walking/jogging or cycling at a slow/moderate steady pace are examples of cardiovascular training and are NOT high-intensity training. 

Cycling is HIIT

Cycling with all-out effort for maximum power and speed, especially when you encounter hills. Followed by periods of active rest, such as coasting downhills and flat sections is an example of how you can turn cycling into a HIIT activity where you can actually burn off the unwanted abdominal fat. 

• When you cycle all out, you’re breaking down your muscles, which means that you will need additional rest and recovery to regenerate your muscle cells. HIIT programs are more akin to resistance training regimes than traditional cardio.

How long should the ‘all-out period’ last?

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“Studies show that all-out bursts (90%+ of max effort) of 6 seconds, up to 4 minutes are most effective for inducing belly-fat ‘burn’”

— Jesse from Pedal Chile

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There are several different HIIT protocols that have been heavily studied:

• 4 - 6 rounds of all-out bursts of 30 seconds, followed by 4 minutes of easy pedaling or coasting (most common)

• 8-seconds of cycle sprinting followed by 12 seconds of low-intensity cycling. For 20 minutes (similar to Tabata Protocol)

These are just two HIIT regimes, which are easy to implement in an indoor environment, but not very realistic while out cycling in the real world.

Ricardo (Guide on left) enjoying a ride with friends

However, you don’t need to follow any laboratory designed protocols to get rid of that extra bellyfat:

• Climb hills with power and maximum effort. Once atop, cycle at a minimum effort until legs are mostly recovered…and repeat several times

• All out cycle sprints on flat sections

  • Can use utility poles or houses as reference as you sprint to one pole/house followed by coasting or low-intensity cycling to the next

There Is No Magic Ratio for HIIT

Unless you’re a professional level cyclist, there is no magic ratio between rest periods and maximal effort pedaling duration. The most important point is to alternate between short, intense periods followed by a longer recovery period.

• Depending on your route, the only difference will be attacking a few sections and enjoying some additional coasting and light pedaling periods.

How much HIIT do I need to burn belly fat?

The total volume of exercise is an important consideration in determining the fat-reducing effects of exercise. One day a week of pedaling power is not enough to transform your body.

However, High Intensity Interval Training is 7 times more efficient than traditional cardio training for fat loss.

“Periods of maximum effort followed by easy pedaling until relatively ‘fresh’ is more important than sticking to any set HIIT guidelines ”

— Jesse (Pedal Chile)

• 3 times a week (preferable not in a row) 

• Approximately 5 - 20 minutes spent doing maximum-effort cycling sprints 

• 5 to 45 minutes spent coasting or pedaling at low intensity (active recovery) 

High-Intensity Interval Training is INTENSE, as the name implies. Because of the intensity, your leg muscles will experience EIMD or Exercise-Induced Muscle Damage. You will need time to recover between cycle sessions. 

What if I want to cycle every day?

You can cycle 7 days a week. 

However, you shouldn’t cycle every day utilizing the HIIT protocol.

• If your muscles are sore then an active recovery day is best. Such as cycling at a lower-steady pace that some would call a leisurely ride.

HOW does HIIT-style cycling ‘burn’ belly fat?

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“These findings showing that High Intensity Interval Exercise (HIIE) is an effective and efficient way of controlling body composition in both genders. With regard to abdominal fat, it has been found that 15 weeks of HIIE led to significantly reduced abdominal fat ”

— Medicine & Science in Sports & Exercise

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Researchers don’t really know the exact mechanisms underlying HIIT-induced fat loss. However, some possible reasons:

• HIIT increases fat oxidation during exercise and after 

• Appetite is suppressed post bike ride (if intense enough) 

  • Hard/intense exercise will suppress your appetite. During intense bouts of exercise, your body releases an appetite-suppressing hormone called corticotropin (this hormone is not released during normal steady-state activities) 

•  Greater fatty acid transport

• Your body releases catecholamines (hormones) as a response to all-out bursts. These hormones increase your metabolism after you’ve finished cycling 

  • Steady-state aerobic exercise results in small increases in epinephrine and norepinephrine (both are catecholamines). 

  • Both epinephrine and norepinephrine drive lipolysis (the process by which fats are broken down) and are mainly responsible for fat being released from your abdominals (visceral fat)  

• Intense cycling will cause your legs to ‘burn-up’ from the lactic acid buildup. Your body has to remove this lactic acid through numerous bodily mechanisms, which results in additional hormones being released, some of which additionally assist in enhanced body composition, such as growth hormone (HGH)  

• HIIT activities also lowers your insulin resistance and increases your capacity for fatty acid oxidation 

can you spot reduce fat?

Back in my personal training days, the majority of my clients were looking to spot reduce fat, most notably around their midsection.

While there is really no such thing as targeting specific body parts for fat reduction, the average exerciser doesn’t exercise at an intensity that is high enough to remove fat from their stomach or is lean enough to significantly reduce abdominal fat.

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Where your body loses fat first depends on your genetics and gender, but generally, the first place where you put fat on is usually the last place it comes off, which for the average person is their stomach.

bike commuting & fat loss

“Six months of active commuting by bike led to improvements in peripheral insulin sensitivity and cardiorespiratory fitness on par with those achieved by vigorous intensity leisure-time exercise”

— From the British Journal of Sports Medicine

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A 2019 study from the British Journal of Sports Medicine compared bike commuting vs “leisure-time exercise” and fat loss in the abdominal region. 

What did the study find?

• The researchers concluded that belly-fat reductions were similar between the fitness center exercisers and the bike commuters.

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“Quantifying a large proportion of the intra-abdominal adipose tissue, we found a 15–20% decrease in all exercise groups at 6 months. These findings were largely mirrored by the changes in waist circumference.”

— From the British Journal of Sports Medicine

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Why is bicycle commuting as effective as a combined weight and cardio training for weight loss?

As a bicycle commuter myself, I can personally say that my most intense bike rides have all come on the way to work or class.

• Running a couple of minutes late can easily be made up-for while bike commuting. All it takes are several maximum-effort bursts followed by a few traffic lights (rest periods).

  • This is the only time that I actually pray for a red light.

High intensity interval training & ‘fun’



High-Intensity Interval Training is more effective in reducing abdominal fat than calorie-restricted diets. 

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However, most people don’t find HIIT protocols to be that much fun, especially when done on a stationary bike at the gym. 

Cycling HIIT style in the real world with a group of friends is a great way to shed belly fat, while also reducing the ‘suck’ factor. In addition to being more fun outdoors, cycling in nature is more conducive to HIIT style, as you need to attack hills or your either walking or not getting to the top.

For HIIT to be HIIT, you need recovery periods. Coasting down hills while checking out the scenery, certainly beats spinning in place while being soaked in your own sweat or pounding the ground through a round of wind sprints.

What does an ‘all-out burst’ feel like?

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“High intensity interval training has been shown to significantly reduce subcutaneous fat, especially abdominal fat”

— From the: Australian Family Physician (peer-reviewed medical journal)

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To be in the HIIT range, you need to be cycling at 90%+ of your maximum effort or max heart rate.

• This feels uncomfortable for most people and is only sustainable for short periods.

• High levels of motivation are required to push yourself to the max, which results in extreme energy expenditure and reduced belly fat.

If HIIT sounds a bit too intense, just remember that we all have to start somewhere. Cycling with a group of friends while exploring new places is a great way to shift your thoughts from discomfort to playfulness.

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Final thought

The Centers for Disease Control and Prevention (CDC) defines physical inactivity as “not engaging in any regular pattern of physical activity beyond daily functioning.” 

If you’re currently in this category, then jumping right into a HIIT style routine will be a bit too much. 

However, if you’re currently active and looking for ways to shed some belly fat, road cycling is a great way to shrink your gut. 

Bicycle commuting or cycling in the great outdoors provides pleasant views with natural challenges, which requires you to pedal at high intensities for short durations, without having to focus on your workout.

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Final Word

“You don’t need a doctor to tell you that exercise is essential for a healthy life. But if you don’t already exercise, your doctor may need to advise you if it’s safe to start.”

— From the Harvard Medical School

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Jesse (Director of Pedal Chile) lives in Chile’s 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, researching, and sampling craft beer, while maintaining a flat stomach region.

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More articles from Pedal Chile

Sources:

1. Blond, Martin Bæk, et al. “How Does 6 Months of Active Bike Commuting or Leisure-Time Exercise Affect Insulin Sensitivity, Cardiorespiratory Fitness and Intra-Abdominal Fat? A Randomised Controlled Trial in Individuals with Overweight and Obesity.” British Journal of Sports Medicine, vol. 53, no. 18, 16 Mar. 2019, pp. 1183–1192.

2. Boutcher, Stephen H. “High-Intensity Intermittent Exercise and Fat Loss.” Journal of Obesity, vol. 2011, 2011, pp. 1–10.

3. Heydari, Mehrdad, et al. “Visceral Fat Mass Of Overweight Males Following 12 Weeks Of High Intensity Intermittent Exercise.” Medicine & Science in Sports & Exercise, vol. 43, no. Suppl 1, May 2011, p. 905.

4. Kay, S. J., and M. A. Fiatarone Singh. “The Influence of Physical Activity on Abdominal Fat: A Systematic Review of the Literature.” Obesity Reviews, vol. 7, no. 2, May 2006, pp. 183–200.‌

5. Kuo, Chia-Hua, and M. Brennan Harris. “Abdominal Fat Reducing Outcome of Exercise Training: Fat Burning or Hydrocarbon Source Redistribution?” Canadian Journal of Physiology and Pharmacology, vol. 94, no. 7, July 2016, pp. 695–698, 10.1139/cjpp-2015-0425.

6. Laye, Matthew J., et al. “Inactivity Induces Increases in Abdominal Fat.” Journal of Applied Physiology, vol. 102, no. 4, Apr. 2007, pp. 1341–1347.

7. Publishing, Harvard Health. “Do You Need to See a Doctor before Starting Your Exercise Program?” Harvard Health, www.health.harvard.edu/healthbeat/do-you-need-to-see-a-doctor-before-starting-your-exercise-program.

8. Park, Sang-Kab, et al. “The Effect of Combined Aerobic and Resistance Exercise Training on Abdominal Fat in Obese Middle-Aged Women.” Journal of PHYSIOLOGICAL ANTHROPOLOGY and Applied Human Science, vol. 22, no. 3, 2003, pp. 129–135.

9. Ross, Robert. “Reduction in Obesity and Related Comorbid Conditions after Diet-Induced Weight Loss or Exercise-Induced Weight Loss in Men.” Annals of Internal Medicine, vol. 133, no. 2, 18 July 2000, p. 92, 10.7326/0003-4819-133-2-200007180-00008.

10. Shiraev, Tim; Barclay, Gabriella. “Evidence based exercise: Clinical benefits of high intensity interval training.” Australian Family Physician, Vol. 41, No. 12, Dec 2012: 960-962.

What is a Chainstay

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What is the chainstay?

The chainstay or “stays” = The pair of frame tubes that joins the bottom bracket shell to the rear axle holders (the slots the back wheel goes in). This means that the chain stays connect the bottom bracket (BB) to the center of the back wheel.

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The two chainstay tubes are NOT made equally:

• The chainstay on the drive-side (chain side) is made heavier
• The opposite chainstay tube is lightened, which helps to increase power-train efficiency 

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The chain stays connect the bottom bracket shell to the center of the back wheel

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What is chainstay length?

“Longer stays are more stable but slower turning and less ‘sporty’ feeling ”

— Pedal Chile

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The chainstay length of a bicycle is the distance from the center of the rear wheel axle to the center of the bottom bracket shell. 

• The chainstay length heavily influences your wheelbase, which affects your bike’s stability. All things being equal, a bike with a longer wheelbase will be more stable, while a bike with a shorter wheelbase will be more agile and nimble.

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“Longer chain stays will provide more ride comfort by increasing the distance between the wheels, but the longer, heavier chain they require will be less mechanically efficient. ”

— From Max Glaskin in "Cycling Science"

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chainstay length & full suspension bikes

On most full suspension bikes, the chainstay length changes as your bike moves through its suspension travel or compresses.

• The chainstay length is variable since a full suspension frame is connected through several links. These links improve the performance of your suspension by manipulating the shock rate and wheel travel path, which results in your chainstay lengthening during riding

• This variable change in your chainstay doesn’t show up in any bicycle geometry specification or table, as it’s impossible to measure in real-world riding conditions.

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“Our advice on stays: Get the bike with the shortest stays that still meets your requirements for tire size and rear travel.”

— From Brian Lopez in "Mastering Mountain Bike Skills"

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Yes! Help me Dial-in MY ride

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Jesse (Director of Pedal Chile) lives in the Chilean Patagonia. Jesse has a Master of Science in Health and Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, reading, researching, snowboarding, and trying craft beers.

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More articles from Pedal Chile

• What is mountain bike travel?

• Can I used WD-40 on my bike chain?

• Why is a bicycle seat called a saddle?

Sources

1. Glaskin, Max. Cycling Science. The University of Chicago Press, 2018.

2. Lopes, Brian, et al. Mastering Mountain Bike Skills. Champaign (Il); Windsor (On); Leeds (Ls), Human Kinetics, 2017.

Does the Southern Hemisphere Get Snow

Does it snow in the Southern Hemisphere?

Yes. In the Southern Hemisphere, seasonal snowfall occurs in:

• The high elevations in eastern Australia

• The South Island of New Zealand

• Southern parts of South America (SNOWIEST REGION in the Southern Hemisphere)

  • Patagonia and Tierra del Fuego region in both Chile and Argentina is the snowiest region in the Southern Hemisphere with regular seasonal snowfall south of 45° latitude

• The high elevations of the Andes Mountains in Argentina, Bolivia, Chile, and Peru

• Antarctica

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“However, South America is the only continent in the Southern Hemisphere (other than Antarctica) where an extensive, winter snow cover may occur”

— From the journal: "Remote Sensing of Environment"

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snowfall & latitude 35° N and 35° S

Seasonal snowfall occurs at sea level poleward of latitude 35° North and 35° South. This means that seasonal snowfall is essentially confined to 4 countries (Australia, New Zealand, Argentina, & Chile) plus Antarctica.

• On the west coast of continents, the snow generally falls only at higher latitudes

• However, snow does fall close to the equator. This snowfall is exclusively found in the tallest mountain regions (above 16,000 feet/4900 meters)

  • Columbia: The Sierra Nevada de Santa Marta receives snow (18,701 feet/5,700 meters)

  • Ecuador: July - August are the snowiest months above 5000 meters or 16,404 feet

The Sierra Nevada de Santa Marta, Columbia is located less than 800 miles from the equator. However, these mountains are located in the northern hemisphere.

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What is the snowiest month in the Southern Hemisphere?

May to September are the snowy months with July being the snowiest month in the Southern Hemisphere.

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Snowman in Bariloche, Argentina, South America

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northern vs southern hemisphere & snow

The landmasses of the Northern Hemisphere are located much closer to the poles compared to the landmasses of the Southern Hemisphere (excluding Antarctica).  

Because of this and the subsequent interactions, the majority of the world’s snowfall occurs in the Northern Hemisphere:

• High-pressure systems or anticyclones are less common in the Southern Hemisphere

• The Southern Hemisphere has less land in the mid-latitudes. This results in the southern westerlies (wind) being the strongest in the world. An effect of this: “large nearly stationary ‘high’ systems such as the ‘Siberian High’ become established less frequently. These large ‘highs’ are important in refrigerating surface air and influencing the strength and tracks of storm systems.” (Foster et al. in Remote Sensing of Environment)

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Lu, in southern Chile

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Seasonal snow falls at sea level poleward of latitude 35° North and 35° South with regular seasonal snow fall south of latitude 45° S

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Noaa & snow records: Southern hemisphere

The National Oceanic and Atmospheric Administration (NOAA) doesn’t measure snow cover in the Southern Hemisphere, because of 3 primary reasons:

1. Snow can only be measured over land. Most of the snowy regions in the Southern Hemisphere are covered by ocean.

2. The mid and high-latitudes that do receive snowfall are small, excluding Antarctica.

3. The high elevations of South America and Antarctica are covered by glaciers, which makes it “nearly impossible to distinguish snow cover from glacial ice using current satellite technology.”

Because of these reasons, finding snowfall records outside of local reports is nearly impossible. Determining how much snowfall actually occurs in cities across the Southern Hemisphere is difficult and unreliable, since no official snowfall records are available.

Accumulated annual snowfall

Figure: Accumulated annual snowfall divided by annual runoff over the global land regions. Source: (Barnett et al.)

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“The physics governing the Andean glaciers are more complicated than simple temperature forcing”

— From Barnett et al. in Nature

The map above is from a 2005 artice in Nature, entitled the Potential Impacts of a Warming Climate on Water Availability in Snow-Dominated Regions.

Outside of the high mountainous areas of South America and New Zealand, to a lesser extent, the Southern Hemisphere has minimal snow accumulation. This article highlighted several important points:

• In general, the snowmelt-dominated regions occupy parts of the globe that are at latitudes greater than 45 degrees (north and south)

  • Mountainous regions (except those nearest the Equator) are generally snowmelt-dominated

  • The data used for this article was from 1980 to 1999

As you can see from this map, only the very southerly section of South America (Patagonia) and a tiny portion of New Zealand receive annual snowfall (excluding the highest mountain regions).

El Chaltén, Argentina, Southern Hemisphere

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Ski resorts & snowfall - South America & New Zealand

When most people think of skiing in the Southern Hemisphere, Queenstown, New Zealand is the first place that comes to the mind of many skiers and snowboarders. However, South America’s Patagonia has some of the best skiing in the world.

Snowfall data for the South Island of New Zealand

• Corralco Ski Resort - Chile (Araucanía Region)

  • Average snowfall: ~ 280 inches (711 cm)

  • 2015: 695 inches (1,765 cm)

• Catedral Alta Patagonia Ski Resort (Bariloche, Argentina)

  • Average snowfall: ~ 200 inches (508 cm)

  • 2015: 352 inches (894 cm)

• Treble Cone Ski Area (Treble Cone, New Zealand)

  • Average snowfall: ~75 inches (175 cm)

    • Highest snowfall annual average of any ski area/resort in New Zealand

  • 2015: 101 inches (255 cm)

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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 a Bachelor of Science in Kinesiology. Hobbies: Reading, researching, writing, snowboarding, and climatology.

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Additional articles from Jesse at Pedal Chile

• Where/what is ‘The Patagonia’ ?

• What is the climate of Chile?

• What is the LONGEST country in the world?

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Sources:

1. Barnett, T. P., et al. “Potential Impacts of a Warming Climate on Water Availability in Snow-Dominated Regions.” Nature, vol. 438, no. 7066, Nov. 2005, pp. 303–309.

2. Clark, Martyn, et al. “Simulations of Seasonal Snow for the South Island, New Zealand.” Journal of Hydrology (New Zealand), vol. 48, no. 2, 2009, pp. 41–58. (image source for New Zealand data)

3. “Did You Know? | Monitoring References | National Centers for Environmental Information (NCEI).” Www.Ncdc.Noaa.Gov

4. Foster, J.L., et al. “Seasonal Snow Extent and Snow Mass in South America Using SMMR and SSM/I Passive Microwave Data (1979–2006).” Remote Sensing of Environment, vol. 113, no. 2, Feb. 2009, pp. 291–305.

5. Kenneth Frederic Dewey, and Richard Heim. Satellite Observations of Variations in Southern Hemisphere Snow Cover. Washington, D.C, National Oceanic And Atmospheric Administration, 1983.

Do I Need Mountain Bike Socks

Mountain biking socks should meet 3 criteria:

1. Wicks away sweat and moisture

2. Mid-height (minimum) as this protects against thorns, poisonous plants, and other trail hazards and protrusions

3. Thin - Especially if wearing shoes for a clipless pedal system

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“There’s not a lot on cycling socks as there’s not a lot of function outside of sweat, thin enough in shoe”

— Dr. Emily Splichal (Podiatrist & Human Movement Specialist)

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Do you really need a mtb specific sock?

“Yep, they make special cycling socks, too. Truth be told, you don’t need them. But do be sure to wear a merino wool or synthetic athletic-style sock that is designed to wick moisture away from your feet to keep them dry ”

— Selene Yeager

Ricardo - Guide with our mountain bike tours in ‘The Patagonia”

The concept of sport-specific socks emerged during the 1970s with the invention of the Roll Top Sock by James Throneburg. Whose patented designs placed extra padding in strategic locations to provide protection during sports, such as running, skiing, tennis, and basketball.

In active sports, like hiking, cycling and mountain biking, the sweat generation rate can be very high, so moisture management becomes the most important function.

“Blisters are the most common complaint in runners with an incidence of up to 39%. The incidence of foot blisters has been found to range between 48% and 77% during basic military training ”

— Military Medicine

In hiking, jogging, and trail running, you also have to worry about frictional blisters from shearing, compression, and scraping forces. 

These forces cause frictional blisters, which is further compounded by perspiration. 

However, mountain bikers and cyclists don’t have to worry about frictional blisters, since these sports don’t involve your feet coming into contact with the ground through striding. 

Since you don’t have to wear socks that are designed to reduce or minimize frictional blisters, your 4 main concerns are sock height, moisture wicking properties, comfort, and sock thinness.

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So..back to the original question, “do you really need a mountain bike specific sock?”

Unless you’re bike touring or wearing the same soggy sock hour after hour for multiple days……Any thin, mid-height, comfortable sock will get the job done.

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Riding your local trails for a few hours during normal riding conditions doesn’t require any bicycle specific sock. Most riders wear socks more for style and comfort than performance, which is perfectly fine since mountain bike specific sock don’t confer any ‘special’ benefits.

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Benefits of athletic socks

Ricardo at a beach in Puerto Montt, Chile

Athletic socks provide:

1. Sweat management

2. Thermal balance

3. Antimicrobial performances

4. Protection against poison ivy, thorns, branches, and other trail hazards while wearing mid-height or taller socks

5. Anti-frictional - Prevents blisters (non-factor in mountain biking or cycling)

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Moisture management, MTB socks & hot climates 

During vigorous physical activity in hot and humid conditions, your feet can sweat out up to 5/6 of a cup of water per hour (200 cc/hour). 

While biking through the deserts of Utah or the humid rain-forests of North Carolina, no sock will be able to absorb nearly a cup of sweat. 

Instead, you must choose a sock that has ‘wicking’ properties, as these socks will actually move the moisture away from your feet. 

One of the main reasons to ride wearing athletic socks is the moisture management aspect.  The palm of your hands and the soles of your feet contain the highest density of sweat glands in your entire body. 

The ability of a sock to properly ‘wick’ sweat is one of the most important aspects of any athletic sock.

Moisture build-up within a shoe environment is primarily due to the high perspiration rate of the feet and a warm or humid environment generated in an enclosed shoe. Sweat from the body will vaporize into the atmosphere much quicker compared to the sweat accumulated within your shoes.

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socks & antimicrobial properties

“The term ‘antimicrobial’ refers to a broad range of technologies that provide varying degrees of protection for textile materials against microorganisms”

When you’re pedaling on your mountain bike, your feet get hot and begin to sweat.
Your sweaty feet are creating a warm and moist habitat for micro-organisms, such as bacteria, fungi, and viruses.

Bacteria releases foul-smelling toxins, which get absorbed into your shoes and socks.

The function of an antibacterial sock is to kill bacteria before it has a chance to grow. If you find that your riding socks are extra stinky, you could consider trying an antibacterial sock.

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“It should be noted that some specialists do not recommend everyday use of antibacterial socks, because these antibacterial properties affect the natural skin microflora ”

— Handbook of Research on Functional Materials : Principles, Capabilities and Limitations

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Bamboo Socks & Antibacterial Characteristics

“The growth rate of micro-organisms on 100% cotton is the highest.”

— Arafa Badr in Alexandria Engineering Journal

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For example, bamboo has many antibacterial qualities, which this fabric can retain, even after numerous washings.

The antibacterial rate of bamboo is 99.8%. Even when it’s interwoven into socks, it’s still highly effective at reducing odors and preventing bacteria from growing.

“Even after 50 washing times, bamboo fiber still has outstanding property of antimacrobial.”

— Arafa Badr in Alexandria Engineering Journal

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Final Thought

Most mountain bike and cycle-specific socks are designed for style/image first and moisture management second. If you’re looking for a sock that will be antimicrobial and effective at wicking perspiration away, you’d be better off wearing a pair of hiking socks.

Outdoor recreational activities, such as hiking, running, tennis, and basketball, for example, all require a more complex and specific sock, as these sports all involve your feet coming into repeated contacts with the ground.

As Dr. Emily Splichal noted, outside of thickness and sweat management, your MTB/cycle sock doesn’t need to do much else…..which means any thin sock will do.

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DIY Pro BikeFitting - - - Learn More NOW

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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, reading, researching, weight-lifting, craft beer, snowboarding, and lover of Merino wool socks.

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Additional articles from Jesse at Pedal Chile

• What is the difference between MTB and road bike helmet?

• How are MTB trails rated?

• How many calories do you burn mountain biking?

Sources:

1. Arafa Badr, Alaa. “Anti-Microbial and Durability Characteristics of Socks Made of Cotton and Regenerated Cellulosic Fibers.” Alexandria Engineering Journal, vol. 57, no. 4, Dec. 2018, pp. 3367–3373. link

2. Tantawy, S. A. El, et al. “Investigation of the Functional Performance Properties and Antimicrobial Behavior of Sports Socks Knitted from Eco-Friendly Materials.” International Journal of Advances in Scientific Research and Engineering, vol. 06, no. 01, 2020, pp. 59–76,

3. Van Amber, Rebecca R, et al. “Thermal and Moisture Transfer Properties of Sock Fabrics Differing in Fiber Type, Yarn, and Fabric Structure.” Textile Research Journal, vol. 85, no. 12, 5 Dec. 2014, pp. 1269–1280.

4. Van Tiggelen, Damien, et al. “Sock Systems to Prevent Foot Blisters and the Impact on Overuse Injuries of the Knee Joint.” Military Medicine, vol. 174, no. 2, Feb. 2009, pp. 183–189.

5. Wilkie, Charles A, et al. Handbook of Research on Functional Materials : Principles, Capabilities and Limitations. Toronto ; Waretown Nj, Apple Academic Press, Cop, 2016.

6. Yeager, Selene. Every Woman’s Guide to Cycling : Everything You Need to Know, from Buying Your First Bike to Winning Your First Race. New York, New American Library, 2008.

Why is Cycling More Efficient Than Walking?

Why is cycling more efficient than walking?

Cycling is the most efficient form of human-powered propulsion with 98.6 percent of the cyclist’s pedal effort used to spin the wheels, while those who walk/jog are only 65 percent efficient, and waste over a 1/3 of their energy to non-movement functions.

• Running is even more inefficient than walking. At the same energy expenditure (caloric burn) cycling is 5 times more efficient than running on flat surfaces with a still wind.

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“Calorie per calorie cycling is about 4 times more efficient than walking on flat terrain with no wind. ”

— Pedal Chile

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walking inefficiencies

The average human walking speed is 3 mph (5 kph). While humans can maintain this pace for hours, the walking movement is very wasteful and inefficient, with over 1/3 of our energy being wasted to non-forward propulsion effects, such as:

• Every step the knee of the grounded leg bends and flexes

• Spine bends

• The body is constantly being lowered and raised during striding

• The hips twist

• Arms move forward and backwards

• Swinging motion of the non-ground leg absorbs energy when the foot strikes the ground

cycling & what makes it efficient

• Riding in a position that maximizes calories

• The bicycle acts as a lever, which multiplies the distance our feet travel around the bottom bracket, turning each pedal stroke into a much greater distance

• Bicycles can coast along a smooth surface with relatively little resistance to motion. This is a great contrast with walking and running, where there is always an energetic interaction with the terrain

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“Coasting is possible in the bicycle because of the low-resistance of the rolling motion of the wheels and bearings. The resistance to motion of the wheels and bearings is very small compared with the inertia of the bicycle and rider and so the momentum of the bicycle can keep it coasting for significant distances especially on level ground or downward slopes.The ability to coast gives a cyclist the ability to do what birds and fish do in nature.”

— From the International Journal of Design & Nature and Ecodynamics (Burgess et al.)

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uphill bike riding & inefficiencies

During uphill cycling, speeds generally slow to such an extent that aerodynamic drag is no longer a factor. The most significant forces are gravity and the rider’s mass plus that of the bike.

• Studies show that walking is more efficient than cycling once a 2-3% gradient has been reached.

• Cycling up a 10% gradients results in 800% more energy expended than cycling on a smooth flat surface.

• Mass of the rider, the bike, gravity and height gained all factor in to how much energy is required to pedal up a specific hill. Once a 2% grade is reached, even when pedaling in the lowest gear, it is still more efficient to walk.

Biking vs walking & headwinds

Loss of speed from 10mph (16kph) headwind

PedalChile.com

Headwinds impede both cyclists and walkers but to differing degrees. The cyclist will notice headwinds more than the walker. 

For example, if a cyclist and walker are both walking into a 10 mph (16 kph) headwind and exerting the same amount of effort:

• The cyclist will lose about 75% of their speed

• The walker only loses about 35% of their speed

With a tailwind or downhill, however, the cyclist is aided by orders of magnitudes compared to the walker.

Can bicycles get even more efficient?

Yes, even though 98.6% of the rider’s pedal effort is utilized to spin the wheels, the aerodynamics can be greatly improved. 

A real-life example is a recumbent bicycle.

A Recumbent Bicycle & Super Aero

Recumbent bicycle

In 1938, the Union Cycliste Internationale, the governing body for competitive cycling events, banned recumbent bikes from most competitions because they had an unfair advantage……they’re too efficient.

Today, even the speed record for a bike is held by a recumbent bicyclist.

How much more efficient is a recumbent bike compared to a road bike?

This is a really hard question to answer, as there are so many different types and styles of recumbent bikes. However, 15 to 30 percent lower aero drag is normal for most commercially available recumbent bikes.

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“If you want even more speed and efficiency, then give an e-bike a spin! ”

— Jesse

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Jesse (Director of Pedal Chile) lives in Chile’s Patagonia. Jesse has a Master of Science in Health & Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, snowboarding, reading, writing, and researching all bicycle-related topics.

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More articles from Pedal Chile

Sources:

1. Burgess, S., et al. “A Comparison of the Efficiency of the Bicycle with Analogous Systems in Nature.” International Journal of Design & Nature and Ecodynamics, vol. 6, no. 2, 27 June 2011, pp. 97–108.

2. David Gordon Wilson. Bicycling Science. Cambridge (Massachusetts), Mit Press, 2004.

3. Glaskin, M. (2018). Cycling Science.

4. Hirsch, Rebecca. Science Lab: Motion and Forces. New York, Cherry Lake Publishing, 2011.

5. Langford, B.C., Cherry, C.R., Bassett, D.R., Fitzhugh, E.C. and Dhakal, N. (2017). Comparing physical activity of pedal-assist electric bikes with walking and conventional bicycles. Journal of Transport & Health, 6, pp.463–473

6. Too, Danny. “Biomechanics of Cycling and Factors Affecting Performance.” Sports Medicine, vol. 10, no. 5, Nov. 1990, pp. 286–302.

At What Speed Does Aerodynamics Matter on a Bike?

At what speeds do aerodynamics make a difference on a bicycle?

At speeds over 10 mph (16 kph), aerodynamic (aero) drag becomes the dominant force of resistance, with no wind on flat terrain: 

• At 18 mph (29 kph) it becomes 80% of the resistance

• 25 mph (40 kph) it becomes 90% of the dominant force 

• At 6 mph (10 kph) air resistance becomes a discernible resistance factor (but less than rolling resistance) 

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Speed & aero drag

PedalChile.com

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What about at speeds below 10 mph?

At speeds below 10 mph (16 kph) rolling resistance is the dominant force of resistance.

When most cyclists and riders think of rolling resistance their first thoughts goes to their tires and tire pressure. However, rolling resistance is the force that comprises the drag arising from all energy losses from the mechanics of your bicycle. This includes energy losses from:

• Frame flex

• Drivetrain resistance (chain, gears, bearings)

• Crank losses

• Tires

• Cyclist mass (vertical load on the tire)

Wider tires with lower PSI, knobby tread, and a smaller diameter have the highest rolling resistance of any bike tire.

Put into plain English, this means mountain bike tires are slow.

• Unlike air resistance, which increases as your speed increases, rolling resistance is nearly constant regardless of your speed. If you are riding a road bike with narrow and properly inflated tires on smooth pavement, your rolling resistance is hard to measure since it plays such a small part of total drag on a moving bicycle.

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“Rolling resistance is the reaction force acting on the bicycle due to the interaction between the mountain bike tyre and the terrain surface it is traveling on.”

— From the South African Journal for Research in Sport, Physical Education and Recreation

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What is aerodynamic drag as it relates to cycling?

Aerodynamic (aero) drag is a complex topic. Among triathletes and elite cyclists, nothing is discussed more than the topic of aerodynamics. Aero drag is an invisible force, and can only be measured in laboratory settings. 

Aerodynamic drag is the resistive force of the air rushing past you. This aero drag pulls on you from behind. There are four aspects to aero drag:

“The projected frontal area represents the portion of a body which can be seen by an observer placed exactly in front of that body”

— Debraux et al., “Aerodynamic Drag in Cycling: Methods of Assessment"

1. Air density - air is ‘thicker’ at sea-level and gets ‘thinner’ as you climb in altitude. Air density at 7400 feet (2,255 m) is 20 percent less than at sea level, where cycle speeds are 3 - 5 % faster. (7400 feet is the elevation of Mexico City, Mexico) 

2. Airspeed of your bike 

3. Bike + rider’s aero drag coefficient 

4. Rider’s frontal area - are you a brick or a blade

Airspeed, drag coefficient, and projected frontal area are incredibly complex factors. However, it should be noted that aerodynamic drag increases as the square of the velocity. 

This means that as your speed is doubled, twice as many air molecules are encountered, and you hit them twice as fast.   

To put this into context, a cyclist traveling at 20 mph (32 kph) will only increase their speed by 6 mph (10 kph) with double the power output.  Increasing your power-output makes you faster up to a point, but aerodynamic improvements ALWAYS make you faster.   

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If you want to ride faster and keep your chain clean than the only lube of this downhiller is Pedaling Science’s Bike-specific Chain Lube

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How do I become more ‘aero’ ? 

Your bicycle is responsible for about 30% of the resistance forces from aerodynamics, while the rider is responsible for the remaining 70%. This means the greatest improvements in becoming ‘aero’ come not from bicycle modifications, but from you, the cyclist: 

“As previously stated, Kyle & Burke found that rider position has the largest contribution to aerodynamic drag.”

— Sports Engineering (Lukes et al.)

1. Improved riding technique 

2. Riding posture/position

   • Largest factor in aero drag

   • Aero reductions over 30%+

3. Wearing aero apparel (every piece of clothing impacts aerodynamics more than you think) 

4. Proper bike-fit

5. Skin hair

6. Drafting - Drafting alone reduces aero-drag by nearly 30%

Posture is everything while cycling

These 6 factors and all the complex subcategories affect your aerodynamic drag by 70 percent. Just reducing your aero drag by 5% will save you at least 60 seconds per 25 miles of riding (40 km).

Going out and buying the latest and greatest bike will result in zero performance gain.

However, wearing a streamlined helmet, shoes, shorts, and shirt, while also improving your riding posture, you can cut your aero drag in half.

How important is aerodynamics to cycling???

The Union Cycliste Internationale (UCI) is the world governing body for cycling and regulates international competitive cycling events. From 1984 to 2000, the UCI revised and modified over a dozen rules related to aerodynamics.

The ability to manipulate this one variable can be the difference between winning or not even being invited to the event.

Aerodynamics are the single largest resistance force once you reach speeds of 10 mph. Even out of shape beginner cyclists will average 12 mph (19 kph) or more on flat terrain.

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Yes! I would like to go faster !

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Jesse (Director of Pedal Chile) lives in Chile’s Patagonia. Jesse has a Master of Science in Health & Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, snowboarding, reading, writing, and researching about aerodynamics and bicycling.

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Additional articles from Pedal Chile

• Does a bike jersey make you faster?

• Is it called a seat or a saddle?

• Best snacks for cycling and mountain biking

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Sources:

1. “Aerodynamic Drag in Cycling: Methods of Assessment.” Sports Biomechanics, vol. 10, no. 3, Sept. 2011, pp. 197–218. (figure 1 source)

2. Burke, Ed. Science of Cycling. Champaign, Ill., Human Kinetics Publishers, 1986.

3. Cycling Science. Champaign, Il, Human Kinetics, 2017.

4. David Gordon Wilson. Bicycling Science. Cambridge (Massachusetts), Mit Press, 2004.

5. Lukes, R. A., et al. “The Understanding and Development of Cycling Aerodynamics.” Sports Engineering, vol. 8, no. 2, Dec. 2005, pp. 59–74.

6. ‌South African Journal for Research in Sport, Physical Education and Recreation, 2014, 36(2): 179-193 link

Best Exercises For Mental Health

“Without mental health there can be no true physical health ”

— Dr. Brock Chrisholm - 1st Director of the World Health Organization (WHO)

Mental health relates to your enjoyment of life, your ability to cope with stress and sadness, the fulfillment of goals and life’s potential, and a sense of connection to others.

Having a healthy mind starts with activities that contribute to reduced stress and anxiety while opening doors that foster healthy habits and friendships. Below are some of the best exercises and physical activities that will clear your mind and promote mental well-being.

Mountain biking

Research shows that the best exercise for mental health is green exercise. So what is green exercise? Green exercise is physical activity in the presence of nature. Like hiking or mountain biking.

“What’s neat about mountain-bike riding is that you are able to fuse the moment and your intention together . . . There’s none of this thinking about what you’re doing and then doing it. It’s an existential dream because you’re right there in the moment ”

— Kevin Patrick

Joe out riding trails in North Carolina

Mountain biking, like hiking, puts you right in the center of nature. Mountain biking requires rapid recreation times, and quick decision making….all keys to getting you into the ‘zone’ or a state of flow. 

While many non-riders tend to think of mountain biking as an extreme sport, most bikers are pedaling through flowy trails that gently weave there way through forests and natural landscapes. 

“Exposure to nature via green exercise can thus be conceived of as a readily available therapy with no obvious side effects ”

— Environmental Science & Technology

In 2018, the School of Population and Global Health and the University of Western Australia evaluated a Mountain Biking Program for socially at-risk and marginalized youths.

Programs, such as this Trials to Trails is a great way to teach youths ‘safe danger’ through activities such as mountain biking, which is a “fundamental aspect of childhood development and the facilitation of life skills such as risk assessment and management.” 

Starting on beginner trails in nature sure beats spin class at the gym as you breathe in the fresh air and feel the sunshine on your face.

Hiking, walking, jogging in green spaces

““green exercise” was more effective in improving cardiovascular and mental health than exercise in a non-natural environment.”

— Landscape and Urban Planning (academic journal)

Nature-Deficit Disorder was a term that originally applied to children to describe behavior problems due to spending most of their time indoors and glued to ‘smart’ gadgets. 

However, this term also applies to adults that lead an indoor centered life focused on technology and gadgetry. 

Studies of ‘green exercise’ shows that physical activities done in parks, forests, waterside, farmlands, countrysides, and areas of natural beauty are significantly more healthy than the same activities done indoors, especially for improving your mental health. 

Hiking & Walking Outdoors

Hiking and walking outdoors is one of the best activities you can do to improve your mood and general mental well-being:

Torres del Paine, Chile

“Hiking constitutes an important part of outdoor activities in Norway and is part of what Norwegians call fritufsliv (literally “free air life”) ”

— Hanne Svarstad

• Endorphins and mono-amines are released when you walk and hike. Endorphins are structurally similar to the drug morphine and help to improve your mood and feeling of well-being while reducing pain and discomfort  

• Green-spaces with water show the largest increases in both mood and self-esteem. Walking/jogging along a lakefront trail is a double-dose of natural anti-depressants 

• Improved sleep - Hiking and jogging outdoors will sufficiently wear you out which causes you to have a great night of sleep…who doesn't feel better after being well rested?? 

• Reduction of negative thoughts as trouncing through the woods offers a form of escapism

Group walk or bike ride

Disc golf = green exercise, group walk, strolling in nature, social interactions and fun…all healthy for your body and mind

For those that don’t have access to trails and green spaces or enjoy hiking in nature, studies show that walking in groups indoors or outdoors has a hugely positive effect on your mental health. 

Some researchers believe part of the reason for the positive effect of green exercise is due to increased social interactions.

Going for a walk in a group or cycling with a group of friends not only provides you with physical activity, but also with social contentedness.

Abraham Maslow’s Hierarchy of Needs

“After a day’s walk, everything has twice its usual value”

— G.M. Trevelyan

Studies that look at group walks and mental health generally find that creating and strengthening social relationships is one of the most profound impacts for improving your mental health.

All humans want to belong. This is a basic human need. Abraham Maslow’s Hierarchy of Needs shows that only food, shelter, and safety are more essential to humans than belonging.

Going for a group walk or joining a Spin Class (indoor cycling) are great ways to get human movement, but are also a great way to meet people that have similar goals and lifestyle choices. Surrounding yourself with motivated people that ooze with positive energy is infectious. 

Yoga

“Calming the mind is yoga. Not just standing on the head”

— Swami Satchidananda

“It has been shown that yoga decreases anxiety, stress, and levels of salivary cortisol as well as plasma rennin levels”

— Indian Journal of Community Medicine

While there are many different types of yoga, such as Iyengar, Kriya, and Kripalu, all the yoga forms share the same basic method, which is breathing, physical exercise, and mediation with only the emphasis differing. 

Studies show that yoga is effective in the prevention and management of stress, anxiety, depression, and stress-induced disorders.  

Yoga has two main components responsible for improving your mental health:

1. Asana - Meditation posture and is used as a general term for a sitting meditation pose

2. Pranayama: Expansion and control of your breath, which allows you to cultivate and channel your prana

Several studies even found that “yoga interventions were able to improve the symptoms of PTSD in persons with PTSD after exposure to combat and terrorism.”

If yoga is powerful enough to improve Post-traumatic Stress Disorder (PTSD) you can bet that it’s one of the most effective forms of exercise for improving your mental health.

Swimming

“Views on exercise need to be shifted from an expensive chore to an energizing and fun activity ”

— Heidi Pederson and Molly Samuelson

The psychological effects of swimming are similar to those of jogging. “Swimmers from a normal population reported significant acute reductions in scores on Tension, Depression, Anger, and Confusion, and increased Vigor immediately after swimming.” (Berger and Owen)

However, to reap the mental health benefits of swimming you will have to make sure that you don’t:

• Swimming in warm water doesn’t improve mood or short-term happiness 

• Swimming at a high intensity is also not beneficial for mood enhancements

What makes swimming so effective?

“ To some, it’s just water. To me, it is where I regain my sanity”

— Ciara Neff

While breathing is second nature, most people don’t breathe effectively. Swimming forces you to breathe differently as most people, including myself, are unable to breathe underwater. 

While swimming, you breathe deeper and more efficiently, this deep breathing relaxes you, reduces anxiety, improves digestion, and helps eliminate toxins from your body.

Racket sports (tennis, pickleball, squash)

“This study brings about discussion of the topics on the relationship between sport and mental health. First, this study confirms a well-known reality that sports increase well-being in individuals”

— Yazici et al.

My parents, who are retired, play pickleball 3 to 4 days a week year-round and plan their lives around their pickleball schedule.

Participation in physical activities promotes optimism, social contentedness, new social circles, and an opportunity to remind us of our youth for many older adults.

However, studies show that you don’t have to be ‘old’ to get health benefits from playing racquet sports.

Racket sports are great since it forces you to run laterally, which is something most people need to do more often and they involve short repeated bursts of energy.

Tennis and other racket sports require lots of hand-eye-coordination. Studies looking at tennis find that older adults have significantly quicker reaction times than their non-active peers and even compared to sedentary youngsters.

“Hence, it may be inferred that tennis exercises the brain as well as the body. The skill acquisition components of tennis should increase cerebral activity. The aerobic nature of tennis should encourage retention of cognitive function. ”

— B.L. Marks

Studies show that a single session of tennis will relieve stress…maybe whacking the daylights out of a tennis ball is better than a stress ball?

Beyond the physical components though, racquet spots offer significant brain and mental health benefits and racquet sport participation encourages social interaction as these matches are more fun when you are not just whacking the ball against the wall.

Final thought

This author (me) enjoying a private moment

The vast majority of exercise and sport studies research the physiological effects. However, the limited studies that are available make a strong case for incorporating exercise into your lifestyle if you’re looking to improve your mental health. 

Exercise is a neglected intervention in mental health care as exercise reduces stress, anxiety, worry, and improves mood, well-being, confidence, and feelings of happiness.  

While weight-training, boxercise, and group exercise classes are popular, we all strive to live a life that frees us from the shackles of our reality. Exercise should be an escape and not a chore. If driving to the local Y is a burden, then strap on your hiking boots or clip-in….and let the fun begin.

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sale

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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, reading, researching, weight-lifting, craft beer and snowboarding.

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More articles from Jesse

• How many calories do you burn mountain biking?

• What is the healthiest beer?

• What are the health benefits of mountain biking?

Sources

1. Barton, Jo, and Jules Pretty. “What Is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis.” Environmental Science & Technology, vol. 44, no. 10, 15 May 2010, pp. 3947–3955.

2. Berger, Bonnie G., and David R. Owen. “Mood Alteration with Yoga and Swimming: Aerobic Exercise May Not Be Necessary.” Perceptual and Motor Skills, vol. 75, no. 3_suppl, Dec. 1992, pp. 1331–1343, 10.2466/pms.1992.75.3f.1331.

3. Chapple, Nuala, et al. TRIALS TO TRAILS: ENGAGING AT-RISK YOUNG PEOPLE THROUGH MOUNTAIN BIKING An Evaluation of a Mountain Biking Program in Midland. 2018.

4. Büssing, Arndt, et al. “Effects of Yoga on Mental and Physical Health: A Short Summary of Reviews.” Evidence-Based Complementary and Alternative Medicine, vol. 2012, 2012, pp. 1–7, link

5. Marks, B L. “Health Benefits for Veteran (Senior) Tennis Players * Commentary.” British Journal of Sports Medicine, vol. 40, no. 5, 1 May 2006, pp. 469–476, 10.1136/bjsm.2005.024877.

6. Pederson, Heidi, and Molly Samuelson. The Physiological Effects of Recreational Kayaking.

7. Svarstad, Hanne. “Why Hiking? Rationality and Reflexivity Within Three Categories of Meaning Construction.” Journal of Leisure Research, vol. 42, no. 1, Mar. 2010, pp. 91–110, 10.1080/00222216.2010.11950196. Accessed 23 Dec. 2019.

8. Taneja, DavendraKumar. “Yoga and Health.” Indian Journal of Community Medicine, vol. 39, no. 2, 2014, p. 68, 10.4103/0970-0218.132716.

9. ‌Wolf, Isabelle D., and Teresa Wohlfart. “Walking, Hiking and Running in Parks: A Multidisciplinary Assessment of Health and Well-Being Benefits.” Landscape and Urban Planning, vol. 130, Oct. 2014, pp. 89–103

10. Yazici, Ahmet Bulent, et al. “Tennis Enhances Well-Being in University Students.” Mental Illness, vol. 8, no. 1, 18 May 2016.

How Many Calories Do You Burn on e-bikes

How many calories do you burn on an electronic pedal-assist bicycle? 

The average e-cyclist burns between 300-400 CALORIES per hour or approximately 25% fewer calories compared to non-pedal assist bicyclists. 

• e-MTB riders burn more calories compared to e-cyclists, however, they burn 30% fewer calories compared to non-pedal-assist-mountain bikers.

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E-cycling & calories

A 2018 study conducted “a systematic literature review of studies examining physical activity, cardio-respiratory, metabolic and psychological outcomes associated with e-cycling.” The results:

1. 4399 papers were initially identified. After screening and further analysis, 17 papers were included in this study 

2. E-cycling provides less activity compared to conventional cycling

3. E-cycling provided more physical activity than walking 

4. Calories burned per hour: 294 to 390 kcal/hour 

5. Percentage of maximum heart rate: 67-79 (lower than conventional bike riding) 

The researchers' conclusion:

"In this novel systematic review provide moderate evidence that e-cycling elicits activity at an intensity high enough to promote some positive health outcomes. E-cycling leads to reduced activity volume and intensity over the same distance compared to conventional cycling. Therefore, e-cycling requires more frequent and longer rides to accrue comparable health benefits."

-International Journal of Behavioral Nutrition and Physical Activity

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Lu - Pedal Chile guide on an E-Fat Tire Bicycle in Chile’s Patagonia

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E-bike vs traditional bike & calories

A 2017 study from the Journal of Transport & Health, compared the calories expended of e-bikes, walkers, and traditional bikes:

• e-Bikes = 24% less calories compared to traditional bike

• e-Bikes = 64% fewer calories compared to walkers (mile per mile)

E-mtb vs mountain bike & calories

A 2017 study from BYU rode a 5.5 mile (8.8 km) singletrack loop while riding the 2017 Specialized Turbo Levo FSR Comp Carbon 6Fattie Mountain e-Bike and the non-pedal assist version of the same bike. This loop also featured a 5% incline over a one-mile (1.6 km) stretch:

• The study found that the eMTB riders completed the 5.5-mile loop 50% faster than the traditional mountain bike

• The average heart rate was 7% higher for the non-eMTB group

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Average Heart Rate (beats per minute)

PedalChile.com

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Lu - on an e-bike

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Estimated calories burned during the 5.5 mile singletrack loop

PedalChile.com

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This study didn’t calculate calories expended. However, based on the data that was provided, fairly accurate caloric estimations can be determined:

• 597 calories burned for non-pedal assist mountain bikers * 

• 369 calories for eMTB riders*

• (*both numbers are estimates of calories burned during the 5.5-mile loop) 

The regular mountain bike rider burned nearly 50% more calories over the same distance of single-track riding compared to the eMTB bicyclist.  

This is the only reputable study that compares pedal-assist mountain biking to non-pedal assist mountain biking. This makes quantifying the exact differences in energy expenditure difficult to extrapolate to the broader masses of e-MTB riders.

However, this does provide good data for comparisons between the differences in physical exertion levels between the two types of bikes.

E-bikers spend more time on their bike???

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“This suggests that e-bikers may compensate, at least in part, the lower effort per kilometre of e-biking by traveling longer distances. ”

— Transportation Research Interdisciplinary Perspectives

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It’s very common to hear that e-bikers spend more time in the saddle compared to their non-pedal-assist pals.

A 2019 study from Europe concluded that e-bikers travel longer distances and use their bikes more frequently compared to traditional cyclists. However, this data was sourced from 7 European cities, where bikes are used in place of cars and public transit.

In the previous study, e-MTB riders completed the singletrack loop 50% faster, while exerting significantly less effort in doing so.

However, if the e-riders want to increase their caloric expenditure just simply doing another lap or trail will result in a similar total caloric burn.

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“However, the share of recreational trips is lower among e-bikers than among cyclists”

— Transportation Research Interdisciplinary Perspectives

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How much of a ‘boost’ do e-bikes provide?

• Most e-bikes provide 250 to 900 watts or about 1/3 horsepower to 1.2 horsepower

• In the USA, the maximum speed allowed for e-bikes is 28 mph (32 kph) in most public places

  • At 28 mph the pedal-assist feature reaches its limit and no longer provides any further assistance to the rider

quick review

Riding a pedal-assist bike, whether it’s an e-MTB or e-bike burns approximately 25% fewer calories compared to traditional bikes. However, many people ride bikes for many other reasons besides to ‘burn calories.’ 

I occasionally ride an e-MTB since we offer an e-MTB tour in Patagonia and enjoy riding all bikes, regardless of who or what is doing the pedaling.

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Scientifically formulated to go fast - 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, eMTBing, reading, researching, and trying new craft beers.  

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Additional articles I have written:

• How many calories do you burn mountain biking?

• Ways to make your next trip more memorable

• What is the healthiest beer?

• Sources:

1. Bourne, Jessica E., et al. “Health Benefits of Electrically-Assisted Cycling: A Systematic Review.” International Journal of Behavioral Nutrition and Physical Activity, vol. 15, no. 1, 21 Nov. 2018, ijbnpa.biomedcentral.com/articles/10.1186/s12966-018-0751-8, 10.1186/s12966-018-0751-8.

2. Castro, Alberto, et al. “Physical Activity of Electric Bicycle Users Compared to Conventional Bicycle Users and Non-Cyclists: Insights Based on Health and Transport Data from an Online Survey in Seven European Cities.” Transportation Research Interdisciplinary Perspectives, vol. 1, June 2019, p. 100017, 10.1016/j.trip.2019.100017.

3. De La Iglesia, Daniel, et al. “Increasing the Intensity over Time of an Electric-Assist Bike Based on the User and Route: The Bike Becomes the Gym.” Sensors, vol. 18, no. 2, 14 Jan. 2018, p. 220, 10.3390/s18010220.

4. Fishman, Elliot, and Christopher Cherry. “E-Bikes in the Mainstream: Reviewing a Decade of Research.” Transport Reviews, vol. 36, no. 1, 30 July 2015, pp. 72–91, peopleforbikes.org/wp-content/uploads/2018/06/E-bikes-in-the-Mainstream.pdf, 10.1080/01441647.2015.1069907.

5. Hall, Cougar, et al. “Pedal-Assist Mountain Bikes: A Pilot Study Comparison of the Exercise Response, Perceptions, and Beliefs of Experienced Mountain Bikers.” JMIR Formative Research, vol. 3, no. 3, 13 Aug. 2019, p. e13643, 10.2196/13643.

6. Langford, Brian Casey, et al. “Comparing Physical Activity of Pedal-Assist Electric Bikes with Walking and Conventional Bicycles.” Journal of Transport & Health, vol. 6, Sept. 2017, pp. 463–473, 10.1016/j.jth.2017.06.002.

7. “Physical Activity of Electric Bicycle Users Compared to Conventional Bicycle Users and Non-Cyclists: Insights Based on Health and Transport Data from an Online Survey in Seven European Cities.” Transportation Research Interdisciplinary Perspectives, vol. 1, June 2019, p. 100017, 10.1016/j.trip.2019.100017.

Does a Bike Jersey Make Me Faster?

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Does a bicycle jersey make me faster and by how much? 

The answer to this question is a bit tricky since it can be a YES or a NO. Most bike jerseys will actually slow you down unless it is a form-fitting, streamlined jersey that is specifically designed as aerodynamic apparel.

• Slick, smooth, tight-fitting clothing without wrinkles and with sleeves will reduce aerodynamic (aero) drag by about 4%, such as Lyrca spandex. 

• A professional cycle aero-skinsuit reduces aero-drag 6% or more. 

If a bike jersey must be worn, it should be as tight-fitting as possible with ZERO wrinkles. Loose-fitting clothing increases aerodynamic drag, which results in reduced speeds and increased energy expenditure.

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“Wind-tunnel tests have shown that sloppy or loose-fitting clothing can raise the total wind drag by 10% or more; hence, more performance can be gained in choosing the proper clothing than by any other legal means in racing ”

— Dr. Edmund "Ed" R. Burke

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Aerodynamic resistance & cycling speed on flat ground

Aerodynamic resistance is responsible for approximately 90% of total resistance at speeds greater than 25 mph (40 kph) on flat terrain:

“The main source of aerodynamic drag is the cyclist body, from 60% to 82% of the total drag and depending on the position of the cyclist on the bicycle”

— Journal of Wind Engineering and Industrial Aerodynamics

• The cyclist accounts for 70% of the total drag

• The remaining 30% is due to the bicycle and its components 

• Small reductions in aero drag of the cyclist result in significant speed enhancements 

This means that your bike only accounts for 30% of how quickly you can pedal through the air, with the majority (70%) coming from your body position, clothing, and what shoes your wearing 

How you sit on the bike, pedaling technique, hand position, and what your WEARing are the greatest factors involved in how fast can you go……while cycling on flat terrain. 

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Hand crafted by tribologists to go fast

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resistive forces: Cycling flat terrain

PedalChile.com

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Aero drag & Cycling up-hill

When you find yourself pedaling up a 2% grade, this is the point where gravity and aerodynamics are nearly equal forces acting against you.

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resistive forces: Cycling on 2% slope

PedalChile.com

resistive forces: Cycling on 8% slope

PedalChile.com

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As you continue to get into steeper terrain, gravity becomes the dominant force slowing you down. At an 8% grade, gravity accounts for 90% of the resistance forces you must overcome to make it to the top. 

The take-home point is that unless you are only cycling up the steepest of grades, improving cycling speed and efficiency is mainly accomplished through improvements in aerodynamics.   

Bike jersey vs no jersey

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“Through extensive wind tunnel measurements, we determined that the aerodynamic drag of time-trial cyclists can be significantly reduced through the development of streamlined time-trial apparel. ”

— From the journal: Sports Technology

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A 2014 study out of Norway compared the aerodynamic drag of a cyclist with and without a bike jersey while in the dropped position.

• The bike jersey tests showed less aerodynamic resistance compared to the non-bike jersey…….which is another way of saying that the bike-apparel makes you faster.

Since the 1980s, all the studies have made this abundantly clear. A tight-fitting streamlined cycle jersey/apparel will reduce aero drag by approximately 4 to 8 percent.

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sport clothing & cycling aerodynamics

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“There have been a series of research studies over the last two decades progressively identifying reductions of aerodynamic drag in sports garments”

— Chowdhury et al. in Procedia Engineering

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In the cycling community and other speed sports, where aerodynamic drag is the greatest barrier to performance, the adage “skin is slow” is common. 

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So how does aero-cycling clothing make me faster?

As the cyclist increases in speeds and approaches racing speed (25 mph/40 kph +) the arms, legs, and torso undergo a transition in which the flow in the wake changes from laminar to turbulent. 

As this happens, the size of the wake decreases, and the pressure on the trailing surface increases. This results in an almost instant doubling of the aerodynamic drag to the rider. Skin-suits, aerodynamic helmets, aero-shoes, or aero-cycling apparel have ‘zoned’ and graded textures, which change the transitional air zones and reduce the turbulent flow.

Recreational cyclists & aero apparel

So does aero-clothing have performance benefits for recreational riders?

Cycling aerodynamics is a heavily researched field. The studies show that at ALL speeds, aerodynamic drag is reduced when wearing aero-cycle clothing, meaning you will go faster, so the answer is yes.

This cycle-specific aero-clothing also confer other benefits:

• Light reflective - Light reflective clothing lowers sweat loss while keeping you cooler

• Zipper - You can regulate temperature by using the zipper, especially while climbing steep terrain or other sections where aero-drag is irrelevant

• Form-fitting - Doesn’t rub during hard pedaling and is more aerodynamic 

• Heat dissipation - Certain fabrics dissipate heat much better than bearskin, which means you sweat less

• Pockets - Can carry extra water bottles, snacks, or phone without having to use a pack

Tight-fitting clothing

Does this mean that I need to go out and buy a streamlined cycling jersey?

No, studies have shown that tight-fitting, long-sleeve sport-apparel reduces aerodynamic drag by a similar margin (excluding special-cycling skinsuits). 

• For every 25 miles (40 km) the aero apparel saves you about 60-75 seconds or approximately one minute. 

For the recreational cyclist, that might not seem like much. But for the professionals, this is the difference between medaling or riding from behind.

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Of Course! I’m always looking to go faster!

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Final thought

If you want to go faster, than try wearing a close-fitting streamlined bike jersey or similar aerodynamic apparel …nothing cuts the resistance as easily and cost-effectively as cycling apparel……and it’s 1000% better value than upgrading to a new set of carbon fiber wheels.

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Jesse (Director of Pedal Chile) lives in Chile’s Patagonia. Jesse has a Master of Science in Health & Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, snowboarding, reading, writing, and sampling craft beers.

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More articles from Pedal Chile

• What is the healthiest beer?

• Do clipless pedals make a difference?

• How safe is mountain biking?

Sources for “Does a bicycle jersey make me faster?”

1. Blocken, Bert, et al. “Aerodynamic Analysis of Different Cyclist Hill Descent Positions.” Journal of Wind Engineering and Industrial Aerodynamics, vol. 181, Oct. 2018, pp. 27–45, www.sciencedirect.com/science/article/pii/S0167610518305762, 10.1016/j.jweia.2018.08.010.

2. Brownlie, Len, et al. “Streamlining the Time Trial Apparel of Cyclists: The Nike Swift Spin Project.” Sports Technology, vol. 2, no. 1–2, Jan. 2009, pp. 53–60, 10.1080/19346182.2009.9648499.

3. Burke, Edmund R. High-Tech Cycling. Champaign, Ill., Human Kinetics, 2003.

4. Cheung, Stephen S, and Mikel Zabala. Cycling Science. Champaign, Il, Human Kinetics, 2017.

5. Chowdhury, Harun, et al. “Aerodynamic Performance Evaluation of Sports Textile.” Procedia Engineering, vol. 2, no. 2, June 2010, pp. 2517–2522, 10.1016/j.proeng.2010.04.025. Accessed 1 June 2020.

6. Debraux, Pierre, et al. “Aerodynamic Drag in Cycling: Methods of Assessment.” Sports Biomechanics, vol. 10, no. 3, Sept. 2011, pp. 197–218, 10.1080/14763141.2011.592209.

7. Hosoi, A. E. “Drag Kings: Characterizing Large-Scale Flows in Cycling Aerodynamics.” Journal of Fluid Mechanics, vol. 748, 28 Apr. 2014, pp. 1–4, 10.1017/jfm.2014.146.

8. Malizia, Fabio, and Bert Blocken. “Bicycle Aerodynamics: History, State-of-the-Art and Future Perspectives.” Journal of Wind Engineering and Industrial Aerodynamics, vol. 200, May 2020, p. 104134, 10.1016/j.jweia.2020.104134.

9. ‌Miau, Jiun-Jih, et al. “On the Aerodynamic Flow around a Cyclist Model at the Hoods Position.” Journal of Visualization, vol. 23, no. 1, 9 Oct. 2019, pp. 35–47, 10.1007/s12650-019-00604-2. link

10. Oggiano, Luca. “CFD Simulations on the NTNU Wind Turbine Rotor and Comparison with Experiments.” Energy Procedia, vol. 58, 2014, pp. 111–116, 10.1016/j.egypro.2014.10.416.

Is Patagonia Safe?

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Is it safe to travel in Patagonia?

Chile is considered the safest country in Latin America. Chile's Patagonia and Argentine’s Patagonia are among the safest areas of South America.

• The Patagonian region has a below-average world crime rate and is the safest region within Chile and Argentina.

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Patagonia & global peace index

The Global Peace Index (GPI) measures the relative position of a nation’s safety and security. Twenty-three indicators are assessed as a way to quantify the safety and peacefulness of each nation.

The GPI ranks 172 independent nations and territories:

• Chile = 27th

• Argentina = 75th

Other countries for comparison:

1. Iceland = 1st

2. New Zealand = 2nd

• USA = 128th

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Carretera Austral or Route 7 in Chile’s Patagonia

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Rest of South America’s GPI rankings:

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South America Country By Safety Ranking

lower the number the safer the country

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United Nations, GPI & Chile

The United Nations Office on Drugs and Crime (UNODC) reports that Chile has the lowest homicide rate in South America.

• Chile is the only country in Latin America that ranks in the top 30 of the Global Peace Index (GPI).

• Costa Rica, which has a GPI ranking of 33rd, is the only country in Central & South America that approaches the level of safety and security of Chile (27th).

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Volcano Osorno in Chile’s Patagonia

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“It (Chile) has strong and independent institutions, low corruption, and the judicial system is largely not plagued by inefficiency”

— By: Elena Rotarou -Social Indicators Research

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Ushuaia - southernmost city in Argentina’s Patagonia

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US State Dept & Argentina

The United States Department of State says that “street crime is a problem in Buenos Aires, Rosario, and Mendoza.”

• All three of these cities are nearly 1,000 miles (1,600 km) north of San Carlos de Bariloche or the northern limits of Patagonia.

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U.S, State Dept & Chile

According to the United States Department of State:

“While the security environment is generally safe, street crime, carjackings, telephone scams, and residential break-ins are common, especially in Santiago, Valparaiso, Viña del Mar, Antofagasta, Calama, and Iquique,”

All six of these cities are located in the far north of Chile, which is over 1000 miles away. 

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Antofagasta, Chile in the north is 2815 miles by car from the Patagonian city of Punta Arenas

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I contacted the Embassy of the United States of America in Chile and asked them if Patagonia is safe. The U.S. Embassy in Chile replied:

"The Patagonia is safe, however, it is advisable not to travel alone if at all possible or let your family and friends know your whereabouts at all times."

"Not to leave your belongings unattended or bags in the car. Have emergency numbers such as the police always handy."

final thought

It should be noted that both Chile and Argentina have a higher Global Peace Index score than the United States. I live in Valdivia, Chile, and I feel safer here than I do when I’m back in the USA.

However, no place is paradise or a utopic bubble. Being mindful of your surroundings and keeping valuables locked away or hidden is always advisable, regardless if you're in Patagonia, Arizona, or ‘The Patagonia.’

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Jesse is the Director of Pedal Chile and lives in Valdivia. Jesse has a Master of Science in Health and Human Performance and is an avid mountain biker in Chile’s Patagonia. Hobbies: Reading & researching, tasting good beer, and studying maps.

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More articles from Pedal Chile

• Can I drink the tap water in Patagonia?

• Can I flush the TP in La Patagonia?

• What is the healthiest beer?..and yes…beer can be healthy

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Sources for “Is Patagonia Safe”

1. “Argentina International Travel Information.” State.Gov, 2018, travel.state.gov/content/travel/en/international-travel/International-Travel-Country-Information-Pages/Argentina.html.

2. “Chile International Travel Information.” State.Gov, 2019, travel.state.gov/content/travel/en/international-travel/International-Travel-Country-Information-Pages/Chile.html. link

3. Rotarou, Elena S. “Does Municipal Socioeconomic Development Affect Public Perceptions of Crime? A Multilevel Logistic Regression Analysis.” Social Indicators Research, vol. 138, no. 2, 8 June 2017, pp. 705–724, 10.1007/s11205-017-1669-2.

4. Vision of Humanity. “Global Peace Index – Vision of Humanity.” Vision of Humanity, 2017, visionofhumanity.org/indexes/global-peace-index/.

What is the Longest Country in the World?

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What is the longest country in the world?

According to the World Factbook, also known as the CIA World Factbook, Chile is the longest north-south trending country in the world, extending across 39 degrees of latitudes.  

• To put Chile’s length in perspective, this is ~ 1/10 the perimeter of Earth or the distance between Ketchikan, Alaska to the southern tip of Baja California. 

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Length of Chile compared to the USA

How long is Chile?

That depends on which source you reference:

“At the southwest edge of South America, Chile is the longest country in the world ”

— Paul Joseph - The Sage Encyclopedia of War

• Wikipedia: 2,653 miles (4,270 km)

• Encyclopedia Britannica: Approximately 2700 miles (4300 km)

• ChileCulture.org: 2,700 miles (4,300 km)

• Official webpage on Chile’s governmental website: 2653 miles (4,270 km)

What about Brazil?

Image Source: www.brazil.gov.br/about-brazil/fact-sheet - No length provided (Brazil is larger than Australia and mainland USA)

Brazil is the second-longest country as it extends across 38 degrees of latitudes (Chile extends across 39).

How long is Brazil?

• Wikipedia: 2,720 miles (4,378 km) 

•  Encyclopedia Britannica: Roughly 2700 miles (4300 km) 

• Official government fact-sheet of Brazil: No length listed

How long is Russia North to South?

• Wikipedia: 2,800 miles (4,500 km)

• Encyclopedia Britannica: 1,500 to 2,500 miles (2,500 to 4,000 km)

• The Embassy of the Russian Federation to the United Kingdom of Great Britain and Ireland: 1500 miles to 2500 miles (2500 - 4000 km)

Is Chile the longest country in the world?

Non-Mercator Projection Map.

Yes, according to:

• Kate O’halloran in her geography workbook, Daily Warm-Ups: Geography:

  • “Chile, the world’s longest nation”‌

• The Jansen and Allen Geographies:

  • “Chile, the southernmost country in the Andean Region, is the longest country on earth”

• The book Chile by Amoroso & Noyed: 2650 miles (4264 km):

  • “Chile is in South America. It is the longest country in the world”

• John A Burton’s book The Atlas of Endangered Species:

  • “Chile is the longest country in the world”

• From the book Living with the Planet by Catherine Von Ruhland:

  • “Chile (the longest country in the world)”

• Larry Kulchawik says, in his book Trade Shows from One Country to the Next:

  • “Chile is the world’s longest country, from north to south”

• The World Factbook - Central Intelligence Agency:

  • (Chile) “the longest north-south trending country in the world, extending across 39 degrees of latitude”

Is Chile the narrowest country in the world?

“Chile reaches all the way to the tip of South America. It is the longest, narrowest country in the world”

— From the book:  Western Hemisphere : Geography, History, Culture.

• According to the World Atlas, “Chile is the world’s narrowest country.”

  • 217 miles at it’s widest point (350 km)

• The book of Guinness World Records says:

  • “In terms of comparing its length to its width, the narrowest country is Chile”

  • 108 miles wide (175 km)

• The book, Countries of the World by Budzik and Basher say:

  • (Chile) “the narrowest country in the world”

• From the book Elementary Geography:

  • “Chile, the longest and narrowest country in the world”

• A Brief Commercial Geography says:

  • “Chile is chiefly on the narrow slopes of the Andes, the longest and narrowest country in the world”

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How is the length of a country measured?

There is no official length measurements for nations:

• Length measurements are not part of surface area measurements for countries.

Since there are no official length measurements of countries, I’ll defer to the Central Intelligence Agency World Factbook, which states that Chile is the world’s longest country from north to south.

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Jesse is the Director of Pedal Chile and lives in Valdivia. Jesse has a Master of Science in Health and Human Performance and is an avid mountain biker in Chile’s Patagonia. Hobbies: Reading & researching, tasting good beer, and studying maps.

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More articles from Pedal Chile

• What is the climate of Chile?….and no…it’s not tropical (generally speaking)

• Where is Patagonia?

• Want to make your next trip more memorable?…..keep reading.

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Sources:

1. Amoroso, Cynthia, and Robert B Noyed. Chile. Minneapolis, Minn., Compass Point Books, 2002.

2. Burton, John A. The Atlas of Endangered Species. London, Apple, 2000.

3. Catherine Von Ruhland. Living with the Planet : Making a Difference in a Time of Climate Change. Oxford, Lion, 2008.

4. Cia.gov. 2020. South America :: Chile — The World Factbook - Central Intelligence Agency.

5. Davis, J W, and T H Hughes. Brief Commercial Geography. 1923.

6. “Fact Sheet.” Brazil, www.brazil.gov.br/about-brazil/fact-sheet.

7. Guinness World Records. Guinness World Records 2010. London, Guinness World Records, 2010.

8. Heidi Hayes Jacobs, et al. Western Hemisphere : Geography, History, Culture. Needham, Mass., Prentice Hall, 2003.

9. https://magnet.cl. “Gob.Cl - Our Country.” Government of Chile, www.gob.cl/nuestro-pais/.

10. Jansen, William, and Nellie B Allen. The Jansen and Allen Geographies,. Boston, Ginn, 1947.

11. Joseph, Paul. The Sage Encyclopedia of War : Social Science Perspectives. Thousand Oaks, California, Sage Publications, Inc, 2017.

12. Kulchawik, Larry. Trade Shows from One Country to the next : A Guide to Recalculate Your Thinking When Marketing in Multiple Countries. New York, Ny, Page Publishing, Inc, 2018.

13. Mary Frances Budzik, and Simon Basher. Countries of the World. New York, Kingfisher, 2018.

14. “Neilrkaye (u/Neilrkaye).” Reddit, www.reddit.com/user/neilrkaye/posts/.

15. Niver, Harmon B. Complete Geography,. New York, Philadelphia Hinds, Hayden, & Eldredge, Inc, 1922.

16. Niver, Harmon B. Elementary Geography,. New York, Philadelphia Hinds, Hayden, & Eldredge, Inc, 1921.

17. O’halloran, Kate. Daily Warm-Ups : Geography. Portland, Me., J. Weston Walch, 2003.

18. “Russian Geography - Regions of Russia.” Посольство России в Великобритании, www.rusemb.org.uk/russiageography/. ‌

19. Weidmann, Nils B., et al. “The Geography of the International System: The CShapes Dataset.” International Interactions, vol. 36, no. 1, 26 Feb. 2010, pp. 86–106, 10.1080/03050620903554614. ‌

What Are The Health Benefits of Mountain Biking?

What are the health benefits of mountain biking?

Mountain biking, especially cross-country (XC) MTBing is a physiological challenging activity that is both aerobically and anaerobically demanding, making it a vigorous-intensity form of green exercise. 

Mountain biking health benefits

• Weight loss

• Vitamin D from sun exposure 

• Increased strength (full body)

• Improvement with overall muscle tone

• Increased VO2 (heart health)

• Improved mood and level of happiness 

• Improved immune system

• Decreases in chronic diseases 

• Reduction in anxiety 

• Enhancement in clarity and focus

• Improved bone health 

• Improved sleep

outdoors & health benefits

Exercise machine in Coñaripe, Chile

A systematic review and meta-analysis of 143 studies with a combined population size of close to 300 million people show that spending time outside in undeveloped nature or urban forests is beneficial to your health.

Being in nature reduces “blood pressure, heart rate, salivary cortisol, incidence of type II diabetes and stroke, all-cause and cardiovascular mortality, as well as health-denoting associations with pregnancy outcomes, HRV, and HDL cholesterol, and self-reported health.”

“Our findings suggest that exercise in pleasant environments may have a greater effect than exercise alone on blood pressure, an important measure of cardiovascular health, and on measures that are relevant to mental health.”

— International Journal of Environmental Health Research

The idea of “nature as a tonic for urban society” is nothing new, yet today the importance of de-attaching from technology and attentional fatigue places even more importance on getting outdoors.

Reaching for your cell phone is impossible while MTBing, which forces you to reconnect with nature as you cling to the singletrack, altering your mental attention away from daily stresses as you concentrate on gripping/ripping the trail.

What is green exercise? Green exercise is an activity in the presence of nature. Many health professionals refer to green exercise as nature’s Prozac, since physical activity releases endorphins, which bring about feelings of euphoria and general well-being, fighting depression and despair. 

Mountain biking produces a double-dose of endorphins as MTBing combines both physical activity with nature.

Sun exposure: mountain biking & vitamin D

While over exposure to the sun is associated with many risk factors, the average American and European is vitamin D deficient:

“The absorption of dietary calcium and phosphorus is reduced by 90 and 40% respectively when vitamin D is missing”

— Migliaccio et al., 2019 - International Journal of Obesity Supplements

• Vitamin D deficient

  • 70% of Americans

  • 86 % of Europeans

Sunlight exposure, and specifically UVB light stimulates the production of vitamin D3. “The endogenous synthesis via ultraviolet-B radiation through exposure to sunlight is the major source of vitamin D in humans.” (Amorim et al., 2020)

Mountain biking in Patagonia’s Lake District

We all know that vitamin D helps the body to absorb calcium, but vitamin D does much more, especially since Vitamin D acts as a steroid hormone, and influences the “bones, intestines, immune and cardiovascular systems, pancreas, muscles, brain, and the control of cell cycles.”

Vitamin D is insanely important for your overall health, bones, and proper weight management. The best and most efficient way to get vitamin D is not through supplements but from the sun.

Mountain biking allows you to get an ample amount of UVB exposure while riding, especially cross-country style since more of your skin is exposed to the sun.

Sun light, melatonin & improved sleep

In addition to all the vitamin D you get from being out in the sun, melatonin production is regulated by sunlight. Melatonin is a vital hormone and is responsible for regulating your sleep-wake cycle and circadian rhythm.

Mountain biking to daylight

“Our results indicate that the benefits of exercise for sleep are realized immediately, with exercise having an acute positive impact on many important objective metrics of sleep”

— From: Journal of Behavioral Medicine (Kredlow, Capozzoli, Hearon, Calkins, & Otto 2015)

If you feel tired and have low energy, getting outside and into the sun is hugely important, as indoor lights don’t regulate this vital hormone. 

Regular exercise by itself improves sleep quality. A 2015 study from the Journal of Behavioral Medicine reviewed 66 sleep and exercise studies and concluded:

“Here is support for the use of exercise as a prescriptive to improve sleep quality, with expectations for immediate benefits that have the potential to grow over time.” (emphasis mine)

While regular exercise can be boring we all know the health benefits are insane and wide-ranging. Instead of taking a pill to sleep better, you can jump into the saddle and ride your way to better sleep while taking in sun rays of melatonin and vitamin D. 

Bone health & Mountain biking

Image Source: Tolly, Chumanov and Brooks, 2014

“This systematic review included 31 studies that analyzed bone mass and bone metabolism in cyclists across four databases. The authors concluded that road cycling does not appear to confer any significant osteogenic benefit.”

— (Carmont, 2012) - BMC Medicine

Numerous studies have been conducted that have researched bone mass and bone metabolism in cyclists and have concluded that road cycling offers no benefits to bone health.

The reason is generally understood to be that cyclists ride while mostly seated in a weight-supported position while riding on smooth paved-surfaces with zero riding impacts. 

Mountain bikers, by contrast, have higher bone mineral density compared to road cyclists and the general population. 

A 2002 study from  Bone, a bimonthly peer-reviewed medical journal compared the bone mineral densities of cross-country mountain bikers to road cyclists. The academics conclusion, “when adjusted for body weight and controlled for age, bone mineral density was significantly higher at all sites in the mountain cyclists compared with the road cyclists and controls.”

“Higher bone mineral density in the mountain cyclists suggests that mountain cycling may provide an osteogenic stimulus that is not inherent to road cycling.”

— Warner, Shaw and Dalsky, 2002



How does mountain biking make our bones stronger?  

Mountain biking is loaded with controlled impacts, from: 

•  Drops

•  Jumps

•  Carrying MTB over obstacles

•  Vibrations from riding bumpy terrain 

• Riding over logs/stumps/roots/trail obstacles

Also, while MTBing you pedal in a variety of positions from riding on uneven trails. You activate all your muscles and bones to support yourself while descending in the attack position. During climbing, you recruit a whole new set of muscles to stabilize yourself over trail obstacles and varied riding surfaces.

Weight loss & MTB

Losing weight is about sustainable lifestyle choices that lead to activities that you enjoy and add meaning to your life, combined with eating real foods while avoiding most processed and ultra-processed food.

Mountain biking leads to realistic and lasting weight loss since MTBing combines high-intensity interval training with the outdoors. More time spent on the bike is less time spent making poor lifestyle choices. Each healthy choice leads to a healthy outcome which reinforces your actions. Setting into motion a cascade of new lifestyle habits.

Mountain biking & HIIT

High-intensity-interval-training (HIIT) has countless health benefits and aids in body-fat reduction and increases in muscle.  Moderate-intensity continuous training (MICT/MOD) methods are inferior, and often times result in greater losses of muscle-mass than body fat. 

Mountain biking IS high-intensity interval training. Steep heart-pounding climbs and fast technical descents followed by relatively flat sections that facilitate active recovery. 

MTBing and soaking in nature ! Check out our Hot Springs MTB Tour

How is MTBing a HIIT exercise?

Mountain biking is performed at an intensity that is above your lactate threshold (an intensity that is unsustainable) and is separated with periods of lower intensity active recovery periods or broken up with pauses of complete rest.  

The energy expended during your mountain bike ride is determined by the duration and riding intensity in proportion to your overall body weight.

flawed weight-loss formula

Obesity is often described as a simple energy balance equation, where the over-weight person is consuming more calories than expending.

Obesity prevention and weight loss are generally erroneously portrayed as a simple “calories in, calories out” model with oversimplified advice to eat less and move more. Numerous health ‘experts’ and weight loss ‘gurus’ extoll the 3500 kcal per pound ‘rule’ yet don’t provide advice on metabolic adaptation, macronutrient composition, preferential energy partitioning, or homeostatic signals.

All of which barely scratch the surface of the mechanisms involved in human metabolism and weight reduction.  

However, the main flaw with the 3500 kcal ‘rule’ and the ‘calories in, calories out’ model, is that you can eat whatever you want so long as you expend more calories then what you consume. 

Calories are not created equal, but more specifically, calories from fake foods commonly know as ultra-processed food products are not treated by your body the same as real, or minimally processed foods.

The idea that you can eat whatever you want so long as you’re eating less and moving more isn’t a terrible bad concept as long as the concept is modified:

• Avoid ultra-processed foods

• Eat real or minimally processed foods

• Move more and preferable outdoors in nature, like by riding singletrack on your MTB

• Avoid snacking or eating between meals, unless MTBing or participating in other intense forms of physical activity

avoid ultra-processed products 

Ultra-processed products are not foods, or even modified foods, but are formulations of industrial sources that combine fats, starches, sugars, salt with additives, and are devoid of nutrients. 

MTB trail in Valdivia, Chile

Nearly 60% of the energy calories consumed in the United States fall into the category of ultra-processed. 

How do you know if it’s ultra-processed?

•  If it comes in a box, package, or is pre-made, chances are……it’s ultra-processed. 

• If it’s ready-to-eat, and it didn’t just come from the garden or farm, then chances are it’s ultra-processed.

• Any food with a long shelf life with an ingredient list that rivals a book in length. 

  • If the list of ingredients is super long, or if you don’t know how to pronounce the chemical compounds that masquerade as ‘ingredients,’ then…..it’s ultra-processed.

Ultra-processed foods:

Ultra-Processed Food

• Soft drinks, fruit juices, & fruit drinks, energy drinks, most sport drinks

• Mass produced packaged bread

• Protein power, such as whey powder

• “Health” bars & “energy” jells

• Fast food dishes

• Sauces & spreads

• Packaged snacks, candies & chips

• Margarine

• Breakfasts cereals

• Most dairy based products (except milk and plain yogurt)

• Reconstituted meat products

• Crackers

• Frozen prepared meals

calories & weight loss

Modes of weight loss that employ the ‘calories in, calories out’ only consider energy intake and energy expenditure. Our bodies have homeostatic signals related to weight loss and attempts to alter energy balance through specific diets or exercise set off a chain of complex physiological adaptations.

1 mile from downtown Valdivia (home of Pedal Chile)

Caloric restriction diets are touted in the mainstream as viable weight loss interventions.

However, restricting calories never produces the weight loss that is predicted based upon caloric formulas. These weight loss formulas fail to account for all the underlying compensatory mechanisms.

As you restrict your daily caloric intake, your body will compensate by reducing your energy expenditure. This is accomplished in a variety of ways, however, two mechanisms predominant:

1. You will become hungry

   • Your body is hoping that you will eat more

2. Reduction in physical activity

   • If you don’t eat more your bodies next move is to reduce caloric expenditure through a reduction in physical exertion

Even though your body will attempt to restrict your amount of physical activity, you can trick your body into moving more. All you need to do is saddle-up and pedal your way to a successful first step.

Health benefits: Road vs MTB

If you have read this far then it’s probably obvious that mountain biking confers significantly more health benefits than road cycling. Mountain biking requires more:

“Road cyclists are exposed to automobile pollution, while mountain bikers are exposed to attack by flora and fauna. ”

— Scott C. Dillard



• Upper Body Strength: MTBers lift the front wheel over obstacles while climbing and use a healthy dose of arms, shoulders, and chest muscles for stabilization during descending. 

  • Read my article:  What Muscles Do You Use While Mountain Biking for more info.

• Decision Making: While riding singletrack you must make quick decisions with constant mental effort. Choosing what line to ride and how to attack the trail is far from the mindless pedaling that most road cyclists engage in. 

• Muscular Strength & Endurance: MTB tires are significantly wider, knobbier, and run at much lower pressures because the tires need to be able to ride over sand, mud, gravel, grass, and rocks all increasing the rolling resistance (harder to pedal). While riding single-track you are constantly accelerating and decelerating through turns and hills, all with a heavier bike with less efficient suspensions.

• Stronger Bones: Road cycling doesn’t contribute anything to bone health while some health experts even go as far as saying that that road cyclists are “pedaling to osteoporosis.” Mountain biking, on the other hand, is comparable to weight training when it comes to bone health and strong bones. 

• Green Exercise: Researchers believe that there is a synergistic benefit to exercising in nature, magnifying the benefits of both activities resulting in a mega-dose of natural endorphins.

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Jesse is the 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 & Bachelor of Science in Kinesiology. Jesse is an avid MTB rider & snowboarder and enjoys researching and reading non-fiction and academic studies.

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More articles from Pedal Chile

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Sources for What are the Health Benefits of Mountain Biking?

1. Amorim, S., Quintas, F., Mendes, G., Araújo, J. and Loureiro, N., 2020. Assessment Of Serum 25 (OH) Vitamin D Status In Elite Portuguese Cycling Athletes.

2. “Are There Benefits to Fresh Air?” The Health Cloud, 26 Jan. 2017, www.thehealthcloud.co.uk/are-there-benefits-to-fresh-air/.

3. Carmont, M., 2012. Bike racing, recreational riding, impact sport and bone health. BMC Medicine, 10(1).

4. Dillard, S. C. (2017). Mountain Biking as a Means to Encourage Public Health and Wellbeing. Wright State University, Dayton, Ohio.

5. Doucet, É., et al. “Compensation in Response to Energy Deficits Induced by Exercise or Diet.” Obesity Reviews, vol. 19, 2018, pp. 36–46., doi:10.1111/obr.12783.

6. Impellizzeri, F.M. and Marcora, S.M. (2007). The Physiology of Mountain Biking. Sports Medicine, 37(1), pp.59–71.

7. Kredlow, M. Alexandra, et al. “The Effects of Physical Activity on Sleep: a Meta-Analytic Review.” Journal of Behavioral Medicine, vol. 38, no. 3, 2015, pp. 427–449., doi:10.1007/s10865-015-9617-6.

8. Migliaccio, S., Di Nisio, A., Mele, C., Scappaticcio, L., Savastano, S. and Colao, A. (2019). Obesity and hypovitaminosis D: causality or casualty? International Journal of Obesity Supplements, 9(1), pp.20–31. link

9. Olmedillas, H., González-Agüero, A., Moreno, L., Casajus, J. and Vicente-Rodríguez, G., 2012. Cycling and bone health: a systematic review. BMC Medicine, 10(1).

10. Pretty, Jules, et al. “The Mental and Physical Health Outcomes of Green Exercise.” International Journal of Environmental Health Research, vol. 15, no. 5, 2005, pp. 319–337., doi:10.1080/09603120500155963.

11. Savastano, S., Barrea, L., Savanelli, M.C., Nappi, F., Di Somma, C., Orio, F. and Colao, A. (2017). Low vitamin D status and obesity: Role of nutritionist. Reviews in endocrine & metabolic disorders, [online] 18(2), pp.215–225.

12. Ramos, J.S., Dalleck, L.C., Tjonna, A.E., Beetham, K.S. and Coombes, J.S. (2015). The Impact of High-Intensity Interval Training Versus Moderate-Intensity Continuous Training on Vascular Function: a Systematic Review and Meta-Analysis. Sports Medicine, 45(5), pp.679–692.

13. Tolly, B., Chumanov, E. and Brooks, A., 2014. Ground reaction forces and osteogenic index of the sport of cyclocross. Journal of Sports Sciences, 32(14), pp.1365-1373.

14. Twohig-Bennett, C. and Jones, A. (2018). The health benefits of the great outdoors: A systematic review and meta-analysis of greenspace exposure and health outcomes. Environmental Research, [online] 166, pp.628–637.

15. Warner, S., Shaw, J. and Dalsky, G., 2002. Bone mineral density of competitive male mountain and road cyclists. Bone, 30(1), pp.281-286.

How to make your trip more memorable

Lu(Pedal Chile Staff) at a beach in Chile

My first real travel experience was backpacking the Kalalau Trail along the Nā Pali Coast of Kauai. I landed in Lihue and hitched hike to Ke'e Beach, which is near the trailhead. Most backpackers will hike this relatively easy trail in the summer, as the rivers and tropical storms have dissipated. In the backdrop of Kalalua is Mount Waiʻaleʻale, meaning ‘overflowing water’ in Hawaiian, the second rainiest spot on planet Earth.

Being young, inexperienced, and knowing nothing about seasonal tropical rains, I decided to backpack this trail in February, when the rivers are flowing/raging at their highest.

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Nā Pali Coast -Kauai

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This ‘relatively easy’ trek took me 3 days, as the trail had more in common with a Slip N Slide than the Kalalau Trail that I would be acquainted with come summer. 

River crossings took hours, as I had to ford rivers, pack-less, then run a rope from tree to tree, re-cross the river, and secure my ‘beginner pack’ to the rope and ford the river once more. 

So what is ‘the beginner pack?’ The largest backpack available on the market then packed full of mostly useless items, none of which are lightweight or practical, resulting in a pack that weighs as much as the human-mule voluntarily packing it.

After 3-days, I finally reached the secluded and picturesque Kalalau Valley, which is only accessible by the trail I just hiked, during the winter months.

As I roamed through a mostly empty camp, I finally came to the famed Kalalau Beach, where I joined a dozen fellow hikers along with the most beautiful girl, skinny-dipping solo in the Pacific. Being from Wisconsin, I learned how to tolerate cold water through a ‘special technique,’ known as just jump in.

This valley is home to several year-round settlers, who over the years have packed in some interesting gear. The most memorable was a huge cast iron pot, where a few of the ‘locals’ would make chocolate pancakes and cowboy coffee in the morning. 

Kalalua Valleygoo

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One afternoon, after adventuring around with the solo skinny-dipping French Canadian girl, we walked back into camp to find that most of the camps had been robbed. Our tent/gear was left untouched, most likely because we set up camp away from the others. 

The next day, ‘Crazy Karl’ came strolling into camp sporting new socks, boots, pack and machete, all matching gear that was stolen the previous day. Kekoa, a mainlander, who gave himself the Hawaiin name ‘Kekoa,’ which means ‘the brave one’ spotted his backpack instantly. Kekoa jumped out of his reading spot and charged Crazy Karl, knocking the machete out of his hand, which he then picked up.

As Kekoa began raising the large knife to strike Crazy Karl, the skinny-dipping French Canadian girl sprung from her hammock and launched herself onto Kekoa, wrapping herself around him in an attempt to avoid the violent conflict that was playing out.

Kekoa went down and threw the machete, in an attempt to avoid inflicting harm to himself or the girl wrapped around him.

This memory is just one of many unforgettable moments that I have experienced while traveling. This particular saga is the brief version, leaving out numerous details, but showing the unforgettable power and magic of travel.

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Kalalau Beach

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Why do we travel?

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“WHAT is the nature of the tourist experience? Is it a trivial, superficial, frivolous pursuit of vicarious, contrived experiences, a ‘pseudo-event’, or is it an earnest quest for the authentic, the pilgrimage of modern man?”

— Erik Cowen- Professor of Sociology and Anthropology - Hebrew University of Jerusalem

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“Tourists are often seen as ‘travelers for pleasure’; however, though, sufficient for some purposes, this is a very superficial view of the tourist.” This is the reply from Professor Erik Cohen as he answers his own question.

Professor Cohen penned this monumental paper in 1979, which featured his 5-types of tourist experiences. This paper ushered in an era of tourist research which today is primarily focused on how to maximize profits as opposed to the experience as tourism has become a multiple trillion dollars a year industry.

However, what is known, is that connecting with people increases our level of happiness and improves our memories.

Not only do we get to experience the moment directly, but we can relive new versions as recollected through the lens of our companion.

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““Oh the things you can find, if you don’t stay behind!” ”

— Dr. Seuss

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connect with people

Social belonging and connectedness are central to being human and are essential to providing life with meaning. There is a universal need to ‘belong’ and to interact with others, that modern society has made challenging as technology has created a culture of individualism and competition. 

The need to escape, to re-focus on relationship building and social connectedness have gained vital importance in our time.

As I look back on all my solo travel experiences, the most memorable have been the trips where I connected with people that I would never have had a chance to meet in my ‘normal’ life.

The trips where I went with a friend or in groups offered us unique experiences and challenges that forced us to bond and interact in more meaningful ways, and at a deeper level. The memories that have been created during these trips not only last a lifetime, but the bonds that these trips formed turned friendship into family-ships.

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“The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience. ”

— Eleanor Roosevelt

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Experiences brings greater happiness than possessions

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“We are not the sum total of our possessions,
however important they might be to us. If called upon to
write our memoirs, it is our experiences we would write about, not our possessions.”

— Gilovich, Kumar and Jampol, 2015 - Journal of Consumer Psychology

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Human happiness is a complex and an ever dynamic experience, however, what remains consistent is people are happier when purchasing experiences compared to material purchases.

Studies reveal that life satisfaction resulting from travel purchases is significantly higher than satisfaction derived from non-travel experiential and material purchases.

Ricardo (Pedal Chile Guide) out for a ride with some friends

Why do experiences make us happier than possessions? Because experiences provides us with a social aspect, since most experiences involve others.

Some possessions can play an important role in experiences though, an example is a mountain bike. Many people go on group rides, which is a great bonding experience. Often times the group overcomes obstacles and mechanical failures where sharing and group cohesion create lifetime friendships and memories.

Deep down people known when they purchase experiences they are really purchasing a sustainable mode of happiness, as the experience itself is less important than the connectedness that is brought about from the experience.

The ‘selfie’ & happiness

Vincent Van Gough painted over 30 self-portraits over a 3-year span, many art experts believe that the Mona Lisa is a self-disguised self-portrait.

Selfie or self-portrait?

Rembrandt painted close to 100, and Pablo Picasso painted over a dozen self-portraits, yet the ‘selfie’ is somehow a modern-day invention? Hardly. 

The number of famous self-portraits that are sanctified in museums from the Louvre to the Met is staggering, and uncountable, unless you have a modern-day smartphone, in which case, selfie - a fast self-portrait - can be readily taken and cataloged.

Numerous studies have researched photography, selfies, and life satisfaction along with positive emotions.

The results generally conclude that more photographs, which include selfies and groupies, equate to higher levels of happiness, life satisfaction, and positive emotions.

Master Piece or failed ‘slow selfie’ ?

Travel photos also contribute to our level of happiness, and in many cases, they become our most cherished artifacts.

Why is this so? Is it because people that are taking pictures are taking them while doing something fun, whether that is traveling, hanging out with friends and family, or simply enjoying a delicious meal….

I used to travel without a camera since I thought that picture-taking would distract me from ‘living in the moment.’

However, the few photographs that I do have act as a time-machine bringing me back to my former self by providing a physical snapshot of a perfect moment.

Today, I only wish I had more of these captured memories, instead of my immature notions of what constituted as an ‘authentic experience.’

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Successful marriage proposal selfie - Derek & Gloria (Pedal Chile staff)

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novel experiences

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“Novelty induces dopamine release in the hippocampus, triggering memory consolidation to boost memory persistence.”

— (Duszkiewicz, McNamara, Takeuchi and Genzel, 2019)

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As we ‘do things’ that break the mold from ordinary living, these memories become permanently imprinted in our minds. 

Adaptation to the ever-changing world is/was critical for survival, and our brains evolved to remember events that differ from our previous experiences. 

New experiences cause the body to release dopamine, which creates feelings of pleasure and reward.

Just saying hello (the author)

Travel is a dopamine super releaser as sunlight, movement/exercise, mediation, and new experiences all individually release this chemical messenger, together forming a powerful happiness concoction…that will remain with you forever.

I started this piece by sharing with you my first travel experience. While we all don’t need to witness a machete fight on a tropical beach to have a memorable experience, something as simple as tasting a new dish will amplify your memories.

Getting out of your ‘comfort zone’

‘Getting out of your comfort zone’ is a cliche, but this is distinct from novel experiences. By this, I mean, ‘breaking down barriers.’ As you leave home, you leave behind the mental shackles that tie you to that reality. 

We had the timer on, so this is technically not a ‘selfie’ or ‘groupie’ photo

On vacation/traveling you have a chance to be a better version of yourself. No one knows jane/joe version 1.0. You have a chance to be whoever you want to be and that means doing things that you have always wanted, but were too afraid to do. Here, you are free and unencumbered by social expectations and norms. 

Trying ‘new things’ is a physical act, as opposed to a shift in your present state of mind. As you get out of this ‘comfort zone’ you realize hidden talents, untapped potential, and unexplored personal dimensions that have remained undeveloped. 

As you explore yourself and our global society, your understanding shifts. A cascading effect of epiphanies penetrates you, leaving your mind transfused in thought for years.   

Final Thought

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“Sometimes you will never know the value of a moment, until it becomes a memory”

— Dr. Seuss

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Try something new, take some pics, break down barriers, and do it with someone else are all ways to make your next trip more memorable and happier.

My favorite aspect of ‘adventuring’ is that it gets us out of our heads and into the broader world around us.

Nothing is as exciting and humbling as putting yourself out into the universe to experience the infinite possibilities. 

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Jesse is the Director of Pedal Chile and lives in La Patagonia (most of the year). Jesse has a Master of Science in Health and Human Performance and is an avid mountain biker, especially the trails near Pucón. Hobbies: Sliding down the side of mountains, reading and writing.

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Related articles from Pedal Chile

• READ: Where is ‘La Patagonia’?

• READ: Most affordable countries in South America to Travel

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Sources for How to Make your Trip More Memorable:

• Cohen, E. (1979). A Phenomenology of Tourist Experiences. Sociology, 13(2), pp.179–201.

• Duszkiewicz, A., McNamara, C., Takeuchi, T. and Genzel, L., 2019. Novelty and Dopaminergic Modulation of Memory Persistence: A Tale of Two Systems. Trends in Neurosciences, 42(2), pp.102-114.

• Gilovich, T., Kumar, A. and Jampol, L. (2015). A wonderful life: experiential consumption and the pursuit of happiness. Journal of Consumer Psychology, 25(1), pp.152–165.

• ‌Rosenzweig, E. and Gilovich, T. (2012). Buyer’s remorse or missed opportunity? Differential regrets for material and experiential purchases. Journal of Personality and Social Psychology, 102(2), pp.215–223.

• Fuchs, G., Chen, P.-J. and Pizam, A. (2015). Are Travel Purchases More Satisfactory Than Nontravel Experiential Purchases and Material Purchases? An Exploratory Study. Tourism Analysis, 20(5), pp.487–497.