Hawaii vs Puerto Rico: Which Vacation Is Better?

Aerial view of Kauai - Hawaii

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As someone who has lived in Hawaii, and who currently lives part-time in Puerto Rico, I have been asked countless times if Hawaii or Puerto Rico is better. This article breakdowns Hawaii vs Puerto Rico for vacationing.

Cost: Hawaii vs Puerto Rico

Daily costs, according to Lonely Planet:

• Hawaii: $100 - $250/day

• Puerto Rico:$120 - $250/day

According to the travel website Budget Your Trip:

• Hawaii: $269/day

• Puerto Rico: $174/day

Overall, Puerto Rico is a little less costly than Hawaii, but Puerto Rico is by no means cheap.

Beaches

North Shore of Oahu - Hawaii

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In 2017, The FlightNetwork crafted The World’s 50 Best Beaches list by conferring with over 1,200 travel journalists, editors, bloggers, and agencies.

• Hawaii: 3 beaches ranked in top 50 for World’s best beaches and 15 in North America’s top 50 beaches

• Puerto Rico: Zero (0) beaches ranked in the top 50 on any best beaches lists.

Flamenco beach on the Caribbean island of Culebra (Puerto Rico)

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Hawaii has more idyllic beaches but Puerto Rico has warmer water.

• Hawaii: 76 to 81°F (24 to 27°C)

• Puerto Rico: 79 to 84°F (26 to 29°C)

Beach Winner

Hawaii. Puerto Rico has a handful of epic beaches, however, Hawaii has dozens of beaches that are among the World’s best.

Food & Drink

• Image Left: Hawaii’s famous poi (image source: Flickr)

• Image Right: Puerto Rico’s famous mofongo (image source: Flickr)

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Most of Latin America is known for bland food, with the exceptions of Mexico, Perú, and Colombia. Puerto Rico’s most famous dish is mofongo de plátano which is mashed up fried plantain mixed with meat and condiments.

Of course, bland Puerto Rican food, such as arroz con salchichas y bistec ensebollado or yuca al ajillo is still tastier than Hawaii’s famous duo of Spam and taro. Hawaii’s most famous dish, poi, is basically a bowl of mashed potato paste.

Hawaii’s Spam musubi (Image Source: Flickr)

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Puerto Rico’s most famous and only microbrewery is Ocean Labs. Hawaii has Waikiki Brewing Company, Honolulu Beerworks, Lanikai Beer Co, Aloha Beer Company, Maui Brewing Company, Kona Brewing Company, and Kauai Beer Company, just to highlight a handful.

Food Winner

Draw. Puerto Rico nor Hawaii is known for their cuisine.

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“Locals had good reason to fear that mainland haoles might condescend to them for speaking their first language, pidgin (Hawaii Creole English) and for enjoying Local Food, including the highly regarded Local treat, SPAM”

—  Food, Culture & Society

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Wild horses roam the countryside on Vieques (8-miles east of Puerto Rican mainland)

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Main Attractions

Hawaii has more total noteworthy attractions, however, they are spread out over 4 main islands. Puerto Rico’s hot spots are spread out on the main island and the tiny islands of Vieques and Culebra.

Kaanapali beach sunset on Maui, Hawaii (Image Source: Flickr)

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Hawaii's Main Attractions

Volcanoes National Park - Big Island

Na Pali Coast - Kaua‘i

Pearl Harbor National Memorial

Hana Highway - Maui

Haleakalā National Park - Maui

Hanalei Bay - Kaua‘i

North Shore of Oʻahu

Waimea Canyon, Kauaʻi

Waipiʻo Valley - Big Island

Night Diving & Snorkeling

Mauna Kea - Big Island

Waikiki - Oʻahu

Stargazing at Mauna Loa Observatory

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Kilauea Volcano in Hawaii Volcanoes National Park.

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Puerto Rico’s Main Attractions

Old San Juan

Castillo de San Cristóba, El Morro Fort, San Juan Cathedral

El Yunque National Forest

Playa Flamenco (Culebra)

Bioluminescent Bay (Vieques)

Surfing and Whale Watching at Rincon

Rio Camuy Caves

The Tres Palmas Marine Reserve

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Attraction Winner

Hawaii.

• It’s highly doubtful that Puerto Rico’s top attraction would even crack the top 50 for Hawaii.

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Historical Sites

The greater San Juan Metro area (Puerto Rico), among all the state capitals, is the oldest European settlement within the United States and its territories. Founded in 1509 by the Spaniard Don Juan Ponce de Leon, it was the second European settlement in all of the Americas and the first port of any vessel crossing the Atlantic.

La Fortaleza (Puerto Rico)

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Old San Juan, is a Spanish colonial history mixed with present-day Puerto Rican life. This entire area is a UNESCO World Heritage Site, with hundreds of restored 16th and 17th-century Spanish colonial buildings.

The oldest street in the U.S. is Elfreth's Alley in Philadelphia, dating back to 1703. However, the streets of Old San Juan also date back to the early 18th century as the ballasts of the Spanish conquistador ships were filled with cobblestones of adoquines, a blue stone cast from furnace slag and were used as road pavers.

Historic streets in Old San Juan - Puerto Rico

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Historical Sites: Hawaii

The Pearl Harbor National Memorial is maybe the most famous historical site in Hawaii, however, is also the most overrated and touristy IMO (about 1.5 million annual visitors).

O'ahu - Honolulu - Pearl Harbor: USS Arizona Memorial (Image Source: Flickr)

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Historical Winner

Puerto Rico.

The entire Old San Juan downtown core has evolved from its 16th century origins, yet there is no place in the United States with this much antiquity of civilization.

Old San Juan - Puerto Rico (Image Source)

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Snorkeling

Lonely Planet ranks Hanauma Bay in Hawaii as the 3rd best snorkeling beach in the World, only behind Lady Elliot Island of Australia’s Great Barrier Reef and Fernando de Noronha in Brazil.

Hanauma Bay, Ohau, Hawaii

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The best snorkel spot in Puerto Rico is Culebra, a small island 17-miles from the mainland. Culebra is also home to the most famous beach in Puerto Rico, Flamenco Beach.

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Coral Reefs Around Puerto Rico

Image Source: Larsen, Matthew C., and Richard M. T. Webb. “Potential Effects of Runoff, Fluvial Sediment, and Nutrient Discharges on the Coral Reefs of Puerto Rico.” Journal of Coastal Research, vol. 251, Jan. 2009, pp. 189–208.

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Vieques, another island off the coast of Puerto Rico mainland offers amazing snorkeling and is home to the Vieques National Wildlife Refuge.

All the Hawaiian islands have great snorkeling, however, the Big Island is generally considered to be the best overall.

• The state of Hawaii (Main Hawaiian Islands) is bequeathed with over 410,000 acres of coral reefs

Snorkeling Winner

Hawaii. Not even a contest.

Kahaluʻu Bay — on the Big Island of Hawaiʻi (Image Source)

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Surfing

North Shore Oahu (Hawaii)

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Puerto Rico’s Rincón is widely considered one of the top surfing destinations in the world. However, Oahu’s Pipeline, Maui’s Honolua Bay, Jaws, Backdoor, 7-miles of the North Shore, and beginner-friendly Hanalei Bay in Hawaii are all World renown for a reason.

In 2018 Punta Borinquen was named the Caribbean's first World Surfing Reserve, which is a 5-mile stretch of coastline from Crash Boat to Surfer's Beach in Aguadilla, Puerto Rico.

Rincón, Puerto Rico

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Rincón, located on the northwest corner of Puerto Rico, where the Atlantic Ocean meets the Caribbean Sea is a 7.5 mile (12km) stretch of coral reefs and sandy shores.

Surfing Winner

Hawaii…Obviously.

O‘ahu, also home to the state capital in Hawaii

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Hiking

Kalalau Trail - The island of Kauai of Hawaii

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Hawaii is truly a hikers paradise. Hawaiian treks will take you to active volcanoes, lush valleys, cascading waterfalls, secret beaches, sea cliffs, and magical watering holes. Of all the amazing hikes in Hawaii, none is more famous than the Kalalau Trail.

• The eleven-mile Kalalau Trail meanders along the Nā Pali Coast of Kauai and is considered a Top 100 Hike in the World and is home to some of the oldest archeological sites in Hawaii.

Hiking in El Yunque National Forest in Puerto Rico

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The interior of Puerto Rico offers mountainous terrain and El Yunque National Forest.

Hiking Winner

Hawaii and a very clear winner.

Easier Flight

This depends on where on the Planet you are, but Hawaii is closer to Alaska than any part of the continental USA. Honolulu, the capital of Hawaii is 2,558 miles (4,117km) from Los Angles and 5,000 miles (8,046km) from New York City.

San Juan, the capital of Puerto Rico is only 1,606 miles from NYC and is in the same time zone half the year. Unless you live on the west coast, Puerto Rico is a faster and cheaper flight.

Star Gazing

The Mauna Kea Observatory on Hawaii’s Big Island is mostly snowcapped in the winter

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Maunakea’s 13,796 foot (4,205m) summit is known as the Earth’s window into the universe. This is the tallest mountain in the world measured from the ocean floor to the peak and is surrounded by thousands of miles of open ocean with very little atmospheric turbulence.

Piercing above the general cloud layer, the dormant shield volcano Mauna Kea has mostly clear skies combined with dry air, and photometric conditions 70% of the time. The Maunakea Observatories is only a little over an hour’s drive from Hilo Hawaii.

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Whale Watching

Whales & Hawaii

From mid-December to late April, the southwest coast of Maui is one of the top destinations in the world for watching humpbacks. The area of ocean that surrounds Maui has been designated as the Hawaiian Islands Humpback Whale National Marine Sanctuary.

Puerto Rico & Whales

Between December and March, humpback whales pass through the Mona Passage and the waters around Vieques and Culebra. The Mona Passage is the Caribbean's best spot for seeing whales and one of the World’s main migration areas for humpbacks in the underwater canyon between Puerto Rico and the Dominican Republic.

You can also site whales from the lighthouse in Rincón, as the humpback are spotted less than 700 feet offshore.

 

Google Maps of Mona Passage

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More Touristy

About 10 million visitors a year come to Hawaii whereas Puerto Rico gets about 3.5 million tourists. Oahu, the most visited of all the Hawaiian islands attracts nearly 5 million annual visitors. For perspective, the main island of Puerto Rico is 6 times larger than Oahu with 1/3 fewer tourists.

Of the 4 main Hawaiian islands, Kauai is considered the quietest as it gets the least amount of tourists. However, Kauai gets about 1.5 million tourists a year and this island is about 6.5 times smaller than Puerto Rico. Also, Kauai only has one main highway on the island that is shaped like a horseshoe (lots of traffic and road congestion).

Touristy Winner

Puerto Rico is significantly less touristy than Hawaii, especially compared to the islands of Oahu, Maui, and Kauai.

A beach on the Puerto Rican island of Vieques

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Weather

Hawaii has a mild tropical climate with two seasons, summer and winter. The capital city of Honolulu ranges from 68°F to 87°F (20°C to 30.5°C). Rainfall varies dramatically in Hawaii. For example, Mount Waialeale (Kauai,) one of the wettest spots on Earth, averages 450 inches (11,430 mm), whereas parts of the Big Island average under 10 inches a year. 

• Summer (dry season) - May through October. Hotter weather with regular trade winds.

• Winter (rainy season) - November to April. Cooler temperatures and frequent rainstorms.

Puerto Rico Weather

Puerto Rico is hotter and more humid than Hawaii and classified as a tropical rainforest by the Köppen climate classification system. San Juan, the capital city, varies from 72°F to 90°F (22°C to 33°C).

• Dry Season: December to March. Slightly cooler temperatures and less humid compared to the wet season.

• Wet Season: April to November. 80% of the yearly rainfall occurs during these months. Wet season is hot, wet, and muggy.

• Hurricane Season: June 1st to December. The Bermuda Triangle, which is bounded by Bermuda, Miami, and Puerto Rico, is also home to ‘hurricane alley.’

• Best weather months: January to April. Mild and dry tropical climate.

(Image Source: Flickr)

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

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Sources & References

1. Larsen, Matthew C., and Richard M. T. Webb. “Potential Effects of Runoff, Fluvial Sediment, and Nutrient Discharges on the Coral Reefs of Puerto Rico.” Journal of Coastal Research, vol. 251, Jan. 2009, pp. 189–208, 10.2112/07-0920.1.

2. Laudan, Rachel. “Homegrown Cuisines or Naturalized Cuisines? The History of Food in Hawaii and Hawaii’s Place in Food History.” Food, Culture & Society, vol. 19, no. 3, 2 July 2016, pp. 437–459.

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Best Colorado Ski Resorts for Beginners

Copper Mountain - near Frisco, Colorado

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As someone who has lived in Colorado ski towns for 8 years, including Telluride, Copper Mountain, Avon, and Keystone, and has actually been to every ski resort in the state numerous times. I have decided to write this article, as most of what I read, I'm skeptical if the writer has even been there.

1) Steamboat Springs

Why it’s great for beginners

Steamboat is known among ski bums as “SlowBoat” because it lacks steeps. This is the flattest and easiest ski resort in all of Colorado. I know many resort employees whose first black diamond they rode was at the Slowboat. Advanced skiers/snowboarders enjoy it here because of the great tree runs and an average snowfall of 336-inches, 5th best in the state.

• 56% of the ski runs are either beginner or intermediate

Steamboat is the lowest elevation ski resort in Colorado, with the base at 6,900 feet, about 150 feet higher than the town. For those that are concerned about altitude, the top of this resort (10,568 ft) is actually lower than the parking lot of Loveland, and only a few hundred feet higher than Copper Mountain and Breckenridge’s base.

Non-Skiing Activities

After a day of skiing in the self-anointed “champagne” powder, there are several hot springs in or near Steamboat, including Strawberry Park Hot Springs, one of the best hot springs in the entire state of Colorado.

Strawberry Park Hot Springs

About 5-10 miles outside of Steamboat. A natural hot spring. (Image Source: Flickr)

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Food & Microbreweries

Mahogany Ridge Brewery, Mountain Tap Brewery, Storm Peak Brewery, plus Steamboat Whiskey Company are 4 local establishments that are great places to have a drink or two after some fun in the snow. 

Steamboat Springs is one of the larger ski towns in Colorado. There are over 130 restaurants, backcountry dining, hot springs, spas, and nightlife in the Boat.   

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Downtown Steamboat Springs - Colorado

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Why I like Steamboat

A 3-hour and 15-minute drive from Denver assuming there is no traffic, rest breaks, or snow, makes this resort off the beaten path. Combine that with not being on Vail’s Epic Pass, which means this resort doesn’t have the crowds or lines that many of the I-70 corridor resorts experience.

Great snow, epic tree runs, and a stop at Radium Hot Springs along the way make this trip always a treat.

View of Steamboat Springs from the gondola. (Image Source: Flickr)

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Steamboat Springs Stats

Skiable Area

2,965 acres

Runs

165 total

Difficulty Level

14% Beginner, 42% intermediate, 44% advanced, 0% expert

Base Elevation

6,900 feet

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2) Copper Mountain

Why it’s great for beginners

I might be a bit biased as this is the first ski resort I worked at in Colorado and have so many amazing memories.

All the beginner and easier runs are located in the same area, which means that you won’t take a wrong turn or catwalk and find yourself on a black or double diamond. Also, you can access any of the villages as a beginner, since the mountain is easy to navigate, especially with family or with friends of different levels.

• 46% of the runs are either greens or blues

Non-Skiing Activities

Copper Mountain has its own walkable village with bars, shops, and restaurants. While it’s considered small by larger resort standards, Frisco, Colorado is a 5-minute drive, if you are looking for more nightlife, restaurants, and breweries.

Why I like Copper

Copper Mountain is not owned by Vail Resorts and is not part of the Epic Pass. Making this is the least crowded and most affordable resort in the area. Also, it’s the closest ski resort to Denver, at 1-hour and 20-minutes from downtown.

• Copper is 5 minutes to Frisco/Silverthorne

• 28 minutes to Breckenridge and Keystone

• 23 minutes to Vail

• 32 minutes to Leadville

• 40 minutes to Idaho Springs

Making Copper conveniently located to experience many of Colorado’s winter highlights.

Frisco, Colorado

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Copper Mountain Stats

Skiable Area

2,465 acres

Runs

140+ total

Difficulty Level

21% Beginner, 25% intermediate, 36% advanced, 18% expert

Base Elevation

9,712 feet

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3) Loveland Ski Area

Why it’s good for beginners

An unrestricted 4-pass is $199, which is about the same price as a single-day lift ticket at the nearby Vail Resorts.

• 54% greens and blues

Non-Skiing Activities

This is a ski area and not a resort, so not much besides skiing or snowboarding. However, Loveland is under an hour from Denver and located before the Eisenhower Tunnel, which has many unforeseen closures. Frisco/Silverthorne is only 20 minutes away, and Breckenridge is 35 minutes.

Stuck on I-70. Very common. Most likely related to the tunnel or an accident. (Image Source: Flickr)

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Why I like Loveland

Great prices, short lines, and the same big mountain experience as the nearby mega-resorts. Also, and very importantly, Loveland averages the most snow in the state, at over 420 inches.

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Loveland Ski Area Stats

Skiable Area

1,800 acres

Runs

94 total

Difficulty Level

13% Beginner, 41% intermediate, 46% advanced/expert

Base Elevation

10,800 feet

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4) Snowmass Ski Area (Aspen area)

Ajax, Aspen, and Stars.

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The Aspen Ski Company has 4 ski areas/resorts. Most locals say Aspen Highlands is their favorite, but all the fun terrain is only accessible by hiking/skinning, which IMO defeats the purpose of getting a lift ticket and is not good for beginners.

Why it’s good for beginners

Only Vail has more skiable acres than Snowmass in Colorado and 53% is classified as beginner or intermediate. That is lots of options and room for beginners. Snowmass has fast chairlifts and short lines so you can maximize your time on the slopes.

Aspen is 200 miles from Denver or nearly 4 hours drive with no traffic or snow, which keeps the “Tunnel Trash” down to a minimum (Tunnel Trash is what the ski locals call those who live in the Denver metro area as they have to drive through the Eisenhower Tunnel to get to the mountains).

Ajax and downtown Aspen

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Non-Skiing Activities

Snowmass village is rather small and has limited options, however, it’s only a 20 minute car drive to downtown Aspen, which is one of my favorite mountain towns in Colorado.

• The John Denver Sanctuary is located right in town next to Rio Grande Park and is near the spot he wrote his famous song “Rocky Mountain HIgh” (image below).

• The J-bar in the Hotel Jerome was Hunter S. Thompson’s favorite drinking spot.

• Glenwood Hot Springs Lodge is about a 45 minute drive from downtown Aspen, where you can soak and relax

• The Wheeler Opera House is the venue for concerts, festivals, movies, lectures, and more.

• Aspen Brewery Company is the oldest brewery in town after Flying Dog relocated to Maryland.

Aspen at 15,000+ feet (Image Source: Flickr)

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Why I like Aspen/Snowmass

Few ski experiences are more iconic than Aspen. Four ski areas all on the same pass, little crowds, fast chairs, historic town, tons of bars and restaurants, and amazing skiing. If I only could only do one Colorado ski trip it would be to Aspen, and it wouldn’t even be close (but not as a beginner per se).

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Snowmass Ski Area Stats

Skiable Area

3,362 acres

Runs

94 total

Difficulty Level

6% Beginner, 47% intermediate, 17% advanced, 30% expert

Base Elevation

8,104 feet

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5) Breckenridge

Why it’s good for beginners

Not as flat as Steamboat but the beginner and intermediate runs here are gentler than most. which is maybe why this is the 2nd most visited ski resort in the USA.

• 44% greens and blues

Non-Skiing Activities

The town of Breckenridge has over 100 restaurants, a half-dozen breweries (Broken Compass Brewing, my favorite) plus a distillery. Also, the Breckenridge Brewery is the 3rd oldest craft brewery in the state (now owned by AB InBev).

Breckenridge is both a historical town and a ski resort. There is no other ski town in Colorado that offers as much diversity of choices for eating, drinking, spas, shopping, live music, events, etc.

Located 1-hour and 45-minutes from downtown Denver. Breck is close to Keystone, Silverthorne, and Frisco, all about 20 minutes away. Even A-basin ski area is only 30-minutes, which makes Breck a great jumping-off point to much of Summit County.

Breckenridge at Dawn (Image Source: Flickr)

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Why I like Breckenridge

Founded in 1859, Breckenridge is a classic choice, IMO, not so much for the terrain but for the town. Breck is perfect if you are looking for more partying than skiing. I lived at Copper Mountain for 3 years and made the 25-minute drive at least 100 times, for great food and fun times.

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Breckenridge Stats

Skiable Area

2,908 acres

Runs

155 total

Difficulty Level

14% Beginner, 31% intermediate, 19% advanced, 36% expert

Base Elevation

9,600 feet

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6) Beaver Creek

Why it’s good for beginners

This is one of my favorites. Only 12 miles past Vail but with no lines or crowds. Nearly 2/3 of the mountain is greens and blues and is hands down the best glade skiing in the state.

• 62% greens and blues

Beaver Creek is top 5 for most expensive resorts in the USA. This keeps the crowds away and provides a great on-mountain experience as your epic fails will be in silence.

Non-Skiing Activities

This was the last major ski resort built in Colorado, opening in 1980-81. There are plenty of restaurants in the 3 villages that comprise the resort. This is more posh than classic.

Beaver Creek in the summer (Image Source: Flicker)

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Why I like Beaver Creek

As an advanced snowboarder, you can access backcountry-style terrain serviced by lifts, which means no hiking. This is very rare. Also, a fraction of the crowds of Breckenridge, Vail or Keystone. Even on holidays there are no lines.

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Beaver Creek Stats

Skiable Area

1,815 acres

Runs

149 total

Difficulty Level

19% Beginner, 43% intermediate, 38% advanced/expert

Base Elevation

8,100 feet

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7) Vail

Why it’s good for beginners

The largest ski resort in Colorado and the most visited in North America. Vail has something for everyone, including beginners.

• 47% beginner or indeterminate ski runs

Vail has over 5,000 skiable acres, meaning over 2,500 acres are either green or blue runs.

Non-Skiing Activities

There are over 100 restaurants in Vail and as the most visited ski resort in the USA, there is always something going on. Spas, mountain cabin restaurants, shops, and daily live music ensures you will always be entertained.

Why I like Vail

While locals in other ski towns will talk down upon Vail, I’ve never had a bad experience. High-speed lifts and 5,300+ acres make Vail seem less crowded than it really is. Lots of yummy dining and socializing options, all right next to the mountain make for great pictures and epic moments.

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Vail Stats

Skiable Area

5,317 acres

Runs

195 total

Difficulty Level

18% Beginner, 29% intermediate, 53% advanced/expert

Base Elevation

8,120 feet

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8) Monarch Ski Area

Monarch Pass (Image Source: Flickr)

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Why it’s good for beginners

Loveland and Monarch are the two most affordable ski areas in the state. This is perfect for beginners who want to develop their technique and skills before spending more money at the iconic resorts, i.e, Vail, Breck, Telluride, and Aspen.

• 42% is green and blue ski runs

Since Monarch is only 800 acres and the longest ski run is only 1-mile, you are never that far from the bathrooms or parking lot. Shorter runs are great for beginners as you will be at the bottom before your legs fatigue out.

Non-Skiing Activities

Monarch is a ski area and not a resort, meaning it’s only offers skiing/snowboarding and essential amenities.

However, both historical Salida and Buena Vista are nearby:  

• Salida is a 30-minute drive

• Buena Vista is 40 minute drive

This area is also loaded with hot springs, for example:  

• Mount Princeton Hot Springs Resort is 40 minutes away

• Valley View Hot Springs is a 50-minute drive

• Cottonwood Hot Springs is a 50-minute drive

There are several breweries in this area, Elevation Beer Company, Soulcraft Brewery, Tres Litros Beer, and Eddyline Brewery being the most popular.

Arkansas River in Salida, Colorado (Image Source: Flickr)

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Why I like Monarch

Monarch averages 350-inches of snow, which is well above the Colorado average. Also, its close proximity to many amazing hot springs makes this a very pleasant trip.

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Monarch Ski Area Stats

Skiable Are

800 acres

Runs

63 total

Difficulty Level

14% Beginner, 28% intermediate, 27% advanced, 31% expert

Base Elevation

10,700 feet

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9) Keystone

This list wouldn’t be complete without Keystone, the 3rd largest ski resort in Colorado with over 3,000 skiable acres and 51% green or blue runs.

As an advanced skier or snowboarder, Keystone is very underrated. However, Keystone is marketed as the family resort by Vail Resorts (because it’s boring). As such, it gets way too many beginners and families, which makes for long lines and crowded runs on the green and blue trails.

Also, Keystone doesn’t have many dining, shopping, or nightlife options. Many people do day trips to Breckenridge or Silverthorne, both about 25 minutes away with no traffic and clear weather.

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

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How Much Weight Will I Lose If I Stop Drinking Alcohol

Examples of 1-standard drink

Image Source: UC Santa Cruz. “Alcohol and Your Body.” Ucsc.edu, 2019.

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“Alcohol suppresses lipid oxidation, and non-oxidized fat is preferentially deposited in the abdominal area ”

— European Journal of Clinical Nutrition

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Each standard alcoholic drink you eliminate above moderation results in approximately 1-ounce (28g) per week of weight loss. The 1oz rule applies only if no additional calories are added.

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Alcohol vs Food Metabolism

Fats, proteins, and carbohydrates are macronutrients (macros) as they provide our bodies with energy. Alcohol is also a macronutrient, but it is metabolized significantly differently from fats, carbohydrates, and proteins.

PedalChile.Com

Unlike the other macros, alcohol is not actually digested and your body treats it like a toxin. Once you ingest alcohol, your body has to process it first, since it’s trying to get rid of it as fast as possible. We humans don’t have a way to store alcohol, so our bodies process it in preference to fats, and carbs, with the unused energy from these two macros being stored in our bodies in the form of body fat.

Take-Home Messages

• Fat and carbohydrate metabolism is suppressed more heavily while drinking alcohol than proteins. Take-home message……. eat less fatty foods and carbohydrates while drinking alcohol. Instead, eat lean proteins like unbreaded chicken wings vs a hamburger and fries.

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Calories In Common Alcoholic Beverages

Craft Beer (7 - 10% ABV)

350 - 450 calories/pint

Coors Light (4.2% ABV)

102 per can (12oz)

Gin, rum, tequila, vodka, or whiskey, any brand (80 proof)

100 calories/shot (1.5oz)

Red or White Wine

120 - 190/glass (6oz)

Hard seltzer

90 to 100/can (12oz)

Piña colada

300/drink (6oz)

Big Mac

563 calories (Just for comparison)

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Depends on How much you drink: Calories In, Calories Out

Aside from fat, ethanol (alcohol) is the macronutrient with the highest energy density. Meaning, it’s very easy to drink thousands of liquid calories.

However, just because you consume 1,200 calories in only 3 pints of Hazy IPA, plus an additional 1,990 calories devouring loaded nachos with extra cheese and guac - doesn’t mean that you will gain weight. For example, If you cycle or mountain bike to/from the brewery and burn 3,000 calories plus 2,000 more just from your natural basal metabolic rate, you’re still in a caloric deficit of 1,810 calories and will lose weight, even if you have another Hazy IPA with 2 orders of mozzarella sticks.

Calories, Macros & Your Weight

• Calorie balance is responsible for about 60% of your body weight

• Macronutrients & exercise is responsible for an additional 35%

  • Most importantly, exercise & macronutrient ratios determine how flabby or muscular you are.

This means that you can drink alcohol and still lose weight, as long as your expending more calories than ingesting. However, if you’re consuming too much alcohol and not enough proteins and essential fatty acids (EFAs) then your health and body composition will suffer.

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READ: How many calories does mountain biking burn?

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Body Weight & Alcohol

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“Among cross-sectional studies, a common trend appears to be that alcohol intake is not associated with body mass index (BMI) in men, while either negatively or not associated with BMI in women”

— Current Obesity Reports

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Your weight is determined by how your body regulates energy intake, energy expenditure, and energy storage. The equilibrium of these three components is known as energy balance. To lose weight, you need to modify your energy balance, which is most easily done by eating and drinking less.

A 12oz can of regular beer, a standard 1.5oz shot of liquor, and a 5oz glass of wine all contain about 130 to 150 calories. Simply cutting out a couple alcoholic beverages doesn’t drastically reduce your energy balance.

A 2010 study published in Health Economics, examined data from over 30,000 Americans to investigate the role of alcohol consumption in weight gain. The researchers’ conclusion:

In conclusion, current scientific and policy debates over the alarming rise in average body weight among Americans generally focus on diet and exercise. Yet given the popularity and relatively high caloric content of most alcoholic beverages, alcohol consumption would seem to represent another potential target area in the battle against obesity. The findings presented in this paper, however, indicate a statistically significant yet quantitatively immaterial link between increasing alcohol use and weight gain among men. Moreover, contrary to our expectations, alcohol use does not appear to be a risk factor for weight gain among women and older adults.

To summarize their conclusion, the researchers are saying that drinking alcohol has little to no impact on weight gain, depending on the demographics.

Daily vs heavy/Binge Drinking

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“Several studies have found that only excessive or heavy drinking is correlated with increased measures of adiposity.”

— Current Obesity Reports

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The participants in the aforementioned study drank 1 - 3 drinks per occasion on 74 days for men and 36 days for women, on average. As someone who frequents microbreweries several days a week and has a beer most afternoons, I would almost consider those drinkers as abstainers.

A 2015 study published in Current Obesity Reports, researched associations between alcohol consumption and body weight, the researchers’ noted:

Overall, the majority of cross-sectional studies since 2005 have demonstrated that frequent light to moderate alcohol intake does not seem to be associated with obesity risk. Heavy drinking and binge drinking, however, are more likely to carry such an association with excess body weight.

This same scholarly article also reported:

studies in adults have found that the amount or intensity of drinking per drinking occasion is positively correlated with BMI, while the frequency of drinking is negatively correlated, suggesting that frequent light drinking might offer a protective effect (bolding is mine).

Cross-sectional studies find that for men, drinking less than 20 drinks per week or 4 or fewer drinks per day were not associated with increased body fat or weight gain compared to abstainers or heavy drinkers. The same results are found in women, but with fewer drinks as women are smaller on average.

• Meaning, frequent, such as daily, light to moderate drinking lowers your chance of obesity and keeps you in a healthy weight range.

Why is moderate drinking healthy?

Being lean while also a regular drinker is known as the “alcohol paradox.” However, it’s really not surprising. Alcoholic beverages are social and are enjoyed while outdoors, after recreational hobbies, pool parties, bike rides, and the like. This social component combined with physical activities promotes increased caloric burn and frequent drinkers' bodies adapt to alcohol and burn fat while processing alcohol.

If you don’t have our lube you are missing out on free speed

Quitting Alcohol & Weight Loss

If you are a frequent and heavy drinker, especially if you drink alone or while watching TV, playing on your phone, or are just generally stationary while drinking, you will lose weight if you quit. How much weight you lose will depend on how many calories you are exceeding your energy needs. But quitting/reducing alcohol and replacing lesser foods with lean proteins is a good start.

Research has suggested that for frequent, binge drinkers, just eliminating alcohol will result in 10 pounds of weight loss in the first month or 30 days.

Types of Alcohol & Fat Distribution

Everyone knows someone with a beer belly, but what about a tequila-gut or wine-belly?? Well, wine belly is a real thing, and just like the beer gut, extra calories from ALL alcohol can contribute to an increase in fat around the belly area. Some types of alcoholic beverages are worse, but that is due to higher alcohol concentrations or added sugars, such as piña coladas.

Cutting & Alcohol

If you’re a bodybuilder in a cutting cycle or someone on a very low-calorie diet, it’s best to eliminate all alcohol. During this phase, it’s nearly impossible to ingest enough muscle-sparing proteins if you are consuming alcohol. Now is not the time to choose the wine over the chicken breast.

Final Thought

Drinking alcohol isn’t unhealthy - frequent binge drinking is. If you happen to be a heavy daily drinker, chances are alcohol isn’t the biggest flaw.

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

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More articles from Pedal Chile

• READ: Healthiest Beers

Sources & References

1. BGSU. “Alcohol Metabolism.” Bowling Green State University, 2019, www.bgsu.edu/recwell/wellness-connection/alcohol-education/alcohol-metabolism.html.

2. ‌Bo, Simona, et al. “A Critical Review on the Role of Food and Nutrition in the Energy Balance.” Nutrients, vol. 12, no. 4, 22 Apr. 2020, www.ncbi.nlm.nih.gov/pubmed/32331288, 10.3390/nu12041161.

3. Brandhagen, M., et al. “Alcohol and Macronutrient Intake Patterns Are Related to General and Central Adiposity.” European Journal of Clinical Nutrition, vol. 66, no. 3, 1 Mar. 2012, pp. 305–313, www.nature.com/articles/ejcn2011189, 10.1038/ejcn.2011.189.

4. Caballería, Juan. “Current Concepts in Alcohol Metabolism.” Annals of Hepatology, vol. 2, no. 2, 1 Apr. 2003, pp. 60–68, www.sciencedirect.com/science/article/pii/S166526811932143X, 10.1016/S1665-2681(19)32143-X.

5. Chao, Ariana M et al. “Alcohol Intake and Weight Loss During Intensive Lifestyle Intervention for Adults with Overweight or Obesity and Diabetes.” Obesity (Silver Spring, Md.) vol. 27,1 (2019): 30-40.

6. de Timary, Philippe, et al. “The Loss of Metabolic Control on Alcohol Drinking in Heavy Drinking Alcohol-Dependent Subjects.” PLoS ONE, vol. 7, no. 7, 9 July 2012.

7. Dumesnil, C., et al. “Alcohol Consumption Patterns and Body Weight.” Annals of Nutrition and Metabolism, vol. 62, no. 2, 2013, pp. 91–97.

8. French, M. T., Norton, E. C., Fang, H., & Maclean, J. C. (2010). Alcohol consumption and body weight. Health economics, 19(7), 814–832. https://doi.org/10.1002/hec.1521

9. Hall, Kevin D., et al. “Energy Balance and Its Components: Implications for Body Weight Regulation.” The American Journal of Clinical Nutrition, vol. 95, no. 4, 1 Apr. 2012, pp. 989–994, www.ncbi.nlm.nih.gov/pmc/articles/PMC3302369/, 10.3945/ajcn.112.036350.

10. Leasure, J. Leigh, et al. “Exercise and Alcohol Consumption: What We Know, What We Need to Know, and Why It Is Important.” Frontiers in Psychiatry, vol. 6, 2 Nov. 2015, 10.3389/fpsyt.2015.00156.

11. ‌‌Murgatroyd, P. R., et al. “Alcohol and the Regulation of Energy Balance: Overnight Effects on Diet-Induced Thermogenesis and Fuel Storage.” British Journal of Nutrition, vol. 75, no. 1, Jan. 1996, pp. 33–45, 10.1079/bjn19960108.

12. Most, Jasper, and Leanne Maree Redman. “Impact of Calorie Restriction on Energy Metabolism in Humans.” Experimental Gerontology, vol. 133, May 2020, p. 110875, 10.1016/j.exger.2020.110875.

13. ‌Risérus, Ulf, and Erik Ingelsson. “Alcohol Intake, Insulin Resistance, and Abdominal Obesity in Elderly Men*.” Obesity, vol. 15, no. 7, July 2007, pp. 1766–1773, 10.1038/oby.2007.210.

14. Rohrer, J.E., Rohland, B.M., Denison, A. et al. Frequency of alcohol use and obesity in community medicine patients. BMC Fam Pract 6, 17 (2005). https://doi.org/10.1186/1471-2296-6-17

15. ‌Sieri, S., Krogh, V., Saieva, C. et al. Alcohol consumption patterns, diet and body weight in 10 European countries. Eur J Clin Nutr 63, S81–S100 (2009).

16. Suter, Paolo M., and Angelo Tremblay. “IS ALCOHOL CONSUMPTION a RISK FACTOR for WEIGHT GAIN and OBESITY?” Critical Reviews in Clinical Laboratory Sciences, vol. 42, no. 3, Jan. 2005, pp. 197–227, 10.1080/10408360590913542.

17. Traversy, Gregory, and Jean-Philippe Chaput. “Alcohol Consumption and Obesity: An Update.” Current Obesity Reports, vol. 4, no. 1, 8 Jan. 2015, pp. 122–130, www.ncbi.nlm.nih.gov/pmc/articles/PMC4338356/, 10.1007/s13679-014-0129-4.

18. UC Santa Cruz. “Alcohol and Your Body.” Ucsc.edu, 2019, shop.ucsc.edu/alcohol-other-drugs/alcohol/your-body.html.

19. ‌Wannamethee, S. Goya, et al. “Alcohol Intake and 8-Year Weight Gain in Women: A Prospective Study.” Obesity Research, vol. 12, no. 9, Sept. 2004, pp. 1386–1396, 10.1038/oby.2004.175.

20. Wilson, Ryan, et al. “Glacial Lakes of the Central and Patagonian Andes.” Global and Planetary Change, vol. 162, Mar. 2018, pp. 275–291, 10.1016/j.gloplacha.2018.01.004.

21. ‌Zakhari S. (2006). Overview: how is alcohol metabolized by the body?. Alcohol research & health : the journal of the National Institute on Alcohol Abuse and Alcoholism, 29(4), 245–254.

Why Can't I Lose Weight With Diet and Exercise

There is a lot of confusion in both the corporate and alternative media with regards to diet and exercise. I wrote this article in hope of providing some clarity to those lost in the sea of infomation overload.

1) Not tracking calories

While weighing or measuring every single calorie is not fun nor quick, it’s the number one tactic for losing weight. Every steroid-using fitness model, who spend hours at the gym, religiously counts their calories, as it’s the only way to track progress.

Calorie counting apps are no good as they are slow and inaccurate. A food scale, measuring cups & spoons, and a pen & paper are the most accurate and efficient. Shouting ingredients along with measurements at Alexa with pen in hand is fairly fast. After a few months of meticulously tracking, your memorization will quicken the process, but as soon as you stray from your food journal, progress will stifle.

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Obesity by State

Colorado (CO) has the least obesity and Mississippi (MS) the most.

Image Source: Brock, D. W., Thomas, O., Cowan, C. D., Allison, D. B., Gaesser, G. A., & Hunter, G. R. (2009). Association between insufficiently physically active and the prevalence of obesity in the United States. Journal of physical activity & health, 6(1), 1–5.

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2) Eating too many calories

Eating the right amount of calories is responsible for about 60 - 65% of your body weight and the way you look. While this is really the most important principle for losing weight, without tracking your calories, it’s nearly impossible to tell if you are consuming 2,000 or 4,879 calories.

• Caloric deficit = you will lose weight

• Caloric surplus = you will gain weight

Weight loss depends ONLY on an energy deficit, regardless of the method. This means you need to consume fewer calories to lose weight than your baseline energy needs. If you are looking to gain weight then you need to consume more calories than what your body is expending.

Intermittent Fasting

There are numerous fasting and feeding schedules, however, the main reason people lose weight while intermittent fasting is because they are eating less food.

The standard beginner schedule of 16:8 allows for only 8 hours per day of eating. Once progress slows, an 18:6 schedule is started, further reducing the eating time to six hours. This allows people to eat less without counting calories, however, I’d recommend tracking calories, regardless of nutritional method.

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2018 Map of Global BMI (Image Source: Wikimedia Commons)

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Caloric Balance

Whether you lose FAT or gain MUSCLE depends on other factors, especially what foods those calories come from (fats, proteins, carbohydrates). However, it's impossible to lose weight while being in a caloric surplus. Without counting every calorie how do you know if you are eating too much or not enough??

Most diets focus on macro-nutrient composition but miss the main principle of caloric balance. Keto, for example, focuses on fats, followed by protein. You’re not going to lose weight, even while in ketosis if your consuming surplus calories (outside of the initial water weight as glycogen is bonded to water)

3) Not knowing daily energy expenditure

Tracking calories and eating less doesn’t mean anything unless you know exactly how much less to eat. There are three components to total energy expenditure:

• Basal metabolic rate (BMR) = energy burned while resting (60 - 75%)

• Thermic effect of food = The energy required to digest, metabolize and store food (8 - 10%)

• Energy expenditure of physical activities = Thermogenesis that accompanies all physical activities, including exercise, tasks of daily living, fidgeting, etc. (0 to ~ 30%)

For the most detailed and accurate measurement, you’ll need to go to a research laboratory or university hospital.

1. However, for a ball-park number, just Google energy expenditure calculator. I recommend using a handful of Total Daily Energy Expenditure (TDEE) calculators and then averaging the results.

2. Frequent weighing. Once you know your TDEE, and total calories, time to weigh yourself frequently and adjust calories accordingly.

The Myth of the 3,500 calories & One-pound of fat

It’s commonly accepted that 3,500 calories are equal to one pound of fat. If you eat 500 calories less each day for one week, then, in theory, you will lose one pound of fat per week. This simple weight loss rule is cited in over 40,000 websites, nutrition textbooks, and scientific articles. Even the USDA, the department that sets the dietary guidelines for Americans, reports:

“You need to burn 3,500 calories more than you take in to lose one pound of weight. This translates into a reduction of 500 calories per day to lose one pound in a week, or a reduction of 1,000 calories per day to lose two pounds in a week.”

In reality, the 3,500 calorie rule significantly overestimates weight loss and projects a linear change, which is known to be untrue. People seeking 1 pound or more of weight loss per week will need to reduce daily caloric intake by 1,000 calories, minimum, all while actively combating passive compensatory changes. People on the extremes of human size will need less or more, but the bottom line is you’re not going to drop 30 lbs anytime soon by only reducing your daily intake by 500 calories.

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“The panel recommended that the 3500 kcal per pound rule should no longer be used.”

— The American Journal of Clinical Nutrition (2012)

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4) Macros out of balance

Image Source: USDA

Macros & muscle or fat

Caloric balance or lack thereof is responsible for about two-thirds of your body weight. However, body composition, or how much fat or muscle you have is mostly dependent on the proportion of macro-nutrients (proteins, fats, carbohydrates).

Ancestral Human Diet

Humanity’s gene pool is identical to that of the hunter-gatherers of the Stone Age beginning about 2.6 million years ago. Our optimal diet is the same today as it was during the Palaeolithic Period, which lasted for 2.5 million years or 99% of humanity’s existence.

During this era, there were no nutritional books or health “gurus” extolling the merits of the keto diet or “bulletproof” coffee. Hunter-gatherers ate food derived from naturally occurring vegetation, wild game, and aquatic resources.

Today, the Acceptable Macronutrient Distribution Range (AMDR) set forth by the Food and Nutrition Board of the Institutes of Medicine (IOM) recommends:

• Carbohydrate = 45%-65% of energy

• Protein = 10%-35% of energy

• Fat = 20%-35% of energy (with limit saturated and trans fats)

This differs slightly from the macro-nutrients of the hunter -gatherers of the Palaeolithic Era:

• Carbohydrates = 35%

• Proteins = 30%

• Fats = 35% (mostly polyunsaturated)

Average Macros of Hunter-Gatherers

macro-nutrients of Palaeolithic Period

Protein

Hunter-gatherers got slightly less than 1/3 of their calories from protein or about 30%. Today, this would be on the high side of the AMDR recommendations.

Protein is essential for fat loss as it helps prevent muscle loss and it reduces hunger. 1 gram of protein per pound of lean bodyweight is a good starting point.

For example:

• 200lb man with 27% body fat would need about 146grams of protein.

Carbohydrates

Today, about 50% of the total calories in the American diet come from carbohydrates with about 15% coming from added sugars. During the 2.5 million years where aboriginal peoples roamed the Earth, only about 35% of total energy came from carbs, with 2 - 3% from added sugar (mostly from honey).

Grains, which today are the largest source of carbohydrates was rarely eaten during the Stone Age. A Palaeolithic Period diet was high in fruits, especially berries along with tubers.

Carbohydrate's main purpose is to provide energy as opposed to proteins, which are the building blocks of tissues. Assuming you are exercising, 1g per pound of body weight, just like protein, is recommended.

Fats

Fat intake during the Palaeolithic Period ranged from about 25 to 60%, depending on latitude.

• Arctic areas = 60% fat

• Tropical terrain = 25% or less fat

• Rest of the Planet = ~35%

Stone Age hunter-gatherers ate more fat than the typical person today, only about 8% of total calories came from saturated fat while eating significantly more polyunsaturated fats, as the fatty acid profile of wild game animals differs greatly from that of modern grain-fed commercial feedlots.

Carbohydrates and proteins have 4 calories per gram. Fat, however, is over double with 9 calories per gram. As people start tracking calories and limiting calories, the first thing that gets reduced is fat, as it limits the amount of total food you can eat. I listed fats last here because after calculating protein and carbohydrates, your remaining calories will come from fat. Don’t let fat intake dip below 15% as fat is essential to health, however, fat has a very limited role in body composition changes.

Image Source: Marlowe, Frank W., et al. “Honey, Hadza, Hunter-Gatherers, and Human Evolution.” Journal of Human Evolution, vol. 71, June 2014, pp. 119–128.

Micro-nutrients

Paleolithic people's diets had 2 - 8 times more micro-nutrients (vitamins and minerals) than today’s diets, with the lone exception of sodium. Today, sodium consumption is higher than potassium, which has reversed our electrolyte balance.

Micros for losing fat & Latitude

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“Most (73%) of the worldwide hunter-gatherers derived >50% (≥56–65%) of their subsistence from animal foods (hunted and fished), whereas only 13.5% of worldwide hunter-gatherers derived >50% (≥56–65%) of their subsistence from gathered plant foods.”

— The American Journal of Clinical Nutrition

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All calories are created equal for overall weight loss. However, a calorie is not a calorie when fat loss or muscle gains are desired. It is common for dieters to restrict certain macros in hopes of slimming down. Yet proteins, carbs, and fats all play a role.

Also, depending on the latitude of your lineage, your optimal macros will vary. Hunted animals and fish made up the vast majority of food for those with ancestry from Arctic areas, temperate grasslands, and subtropical rain forests. Genealogies with origins in the temperature forests, desert forests, and tropical grassland depended on gathered plants more than they did game and fish. This means that depending on your family’s origins, the optimal amount of carbohydrates could be anywhere from 5% to 55%.

5) Eating out too much

Fast food joints like McDonald’s take the majority of the blame, but every restaurant meal eaten per week, regardless of the eatery, increases your BMI by at least .6. A healthy BMI is 18.5 to 24.9, which means 5 restaurant meals a week increases a person’s BMI by 3.0, which is 50% of an entire BMI category.

A 2014 study, published in the American Journal of Public Health, analyzed 250 restaurant chains and their 30,923 unique menu items. The researchers found:

• 674 calories per entree

• 813 calories per appetizer

• 260 calories per side

• 496 calories per salad

• 419 calories per drink

• 429 calories per dessert

The average meal was between 785 - 1,860 calories. Oddly enough, McDonald’s had the lowest caloric average per meal of all of the food chains. It’s also interesting to note that restaurant salads average 500 calories. Even if you forgo the dressing, many of these “healthy” options are filled with bacon bits, shredded cheeses, crispy bits of fried anything, and starchy vegetables. Oh, and by the way, salads are generally the most contaminated menu items and are responsible for 20% of all foodborne illnesses.

6) Excessive Caffeine & Alcohol

You can still lose weight while drinking alcohol as long as your total calories are less than your daily energy needs. However, for every drink that you consume, you shift how food is metabolized, especially while eating fatty foods and enhance your appetite. A glass or two of wine/beer is okay. However, one Saturday night rager can undo an entire week of caloric balance. 

For those of you trying to get rid of the “last 5 - 10lbs,” it’s really hard to achieve without completely eliminating alcohol.

Stimulation - Sedation Cycle

Excessive caffeine, 400mg or more, causes the Stimulation - Sedation Cycle, where you start your day with caffeine and end it with alcohol or marijuana to calm down. This reduces your sleep quality, which is hugely important in regulating and rebalancing your hormones.

7) Poor sleep

For those that sleep less than 7 hours per night, focusing on healthy sleeping habits should be your number one priority. Even doing everything else right - caloric balance, optimal macros, and proper exercise, insufficient sleep will wreak havoc on your body. 

• Decreased Leptin - Satiety hormone (feeling of fullness after eating)

• Increased Ghrelin - Hunger-stimulating hormone

• Increased Cortisol - High concentrations of this stress hormone causes impaired glucose homeostasis, insulin resistance, and fat gain (especially belly fat)

• Decreased Melatonin - Responsible for circadian rhythm disturbances and a weekend immune system.

8) Exercise vs Recreational Hobbies

You cannot outrun a bad diet is a popular maxim. Running a 5k (3.1 miles) only burns ~ 200 to 500 calories, which is the equivalent of a banana and a medium coffee with a little cream and sugar.

However, simply reducing exercise to a caloric equation misses the major point. Let's use mountain biking as an example - Recreational mountain biking burns about 700 calories per hour and combines resistance training, cardio, and HIIT training, all while being in the great outdoors (green exercise) while also enriching social connections. The 700 kcals/hour is great for reducing fat and increasing muscle proportions, but the overall health impact is unmeasurable. Making new friends, spending time in nature free of your cell phone, physically exerting yourself to the max to climb steep hills, exploring areas you have not been to, and flying down fast hills with a huge smile. None of this shows up in laboratory studies.

Instead of focusing on “exercise” and how many calories you burned, spend time playing beach tennis, riding bicycles, racquetball, squash, hiking……anything that promotes movement so long as you enjoy it.

Final Thoughts

Why can’t I lose weight with diet and exercise?

Diet and weight loss in the United States is a $70 billion a year industry with public marketing being the largest contributor to excess weight. Fad diets, fake health foods, exotic fat burning programs, and photo-shopped fake pictures of fitness “influencers,” are all manufactured to create economic growth.

You don’t need to be a health “expert” to reach your optimal you. I can narrow it down to 8 actionable steps:

• Purchase quality lean meats and produce

• Cook the majority of your own meals

• Track calories

• Have a good idea of your total daily energy expenditure (TDEE) and don’t exceed it too often

• Get some recreational hobbies that involve sport or exercise that you enjoy (preferable outside)

• Sleep 8 hours

• Don’t excessively drink or party your progress away

Finally, be realistic, even Hollywood superheroes have digitally-painted six pack abs.

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Contract Jesse if you have any questions

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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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Related articles from Pedal Chile

• READ: What are the health benefits of mountain biking?

• READ: The Healthiest Beers

Sources and References

1. Brock, D. W., Thomas, O., Cowan, C. D., Allison, D. B., Gaesser, G. A., & Hunter, G. R. (2009). Association between insufficiently physically active and the prevalence of obesity in the United States. Journal of physical activity & health, 6(1), 1–5. https://doi.org/10.1123/jpah.6.1.1

2. Casazza, Krista, et al. “Myths, Presumptions, and Facts about Obesity.” The New England Journal of Medicine, vol. 368, no. 5, 31 Jan. 2013, pp. 446–454, www.ncbi.nlm.nih.gov/pmc/articles/PMC3606061/, 10.1056/NEJMsa1208051.

3. Cohen, D. A., & Story, M. (2014). Mitigating the health risks of dining out: the need for standardized portion sizes in restaurants. American journal of public health, 104(4), 586–590. https://doi.org/10.2105/AJPH.2013.301692

4. Cordain, Loren, et al. “Plant-Animal Subsistence Ratios and Macronutrient Energy Estimations in Worldwide Hunter-Gatherer Diets.” The American Journal of Clinical Nutrition, vol. 71, no. 3, 1 Mar. 2000, pp. 682–692.

5. ‌Ding, C., Lim, L. L., Xu, L., & Kong, A. (2018). Sleep and Obesity. Journal of obesity & metabolic syndrome, 27(1), 4–24. https://doi.org/10.7570/jomes.2018.27.1.4

6. Eaton, S. Boyd. “The Ancestral Human Diet: What Was It and Should It Be a Paradigm for Contemporary Nutrition?” Proceedings of the Nutrition Society, vol. 65, no. 1, Feb. 2006, pp. 1–6, 10.1079/pns2005471.‌

7. Fernandez, Maria Luz, et al. “Highlights of Current Dietary Guidelines in Five Continents.” International Journal of Environmental Research and Public Health, vol. 18, no. 6, 1 Jan. 2021, p. 2814, www.mdpi.com/1660-4601/18/6/2814/htm, 10.3390/ijerph18062814.

8. Hall, Kevin D., et al. “Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity.” Cell Metabolism, vol. 22, no. 3, Sept. 2015, p. 531, 10.1016/j.cmet.2015.08.009.‌

9. Hall, Kevin D., et al. “Energy Balance and Its Components: Implications for Body Weight Regulation.” The American Journal of Clinical Nutrition, vol. 95, no. 4, 1 Apr. 2012, pp. 989–994, www.ncbi.nlm.nih.gov/pmc/articles/PMC3302369/, 10.3945/ajcn.112.036350.

10. Hill, J. O., Wyatt, H. R., & Peters, J. C. (2013). The Importance of Energy Balance. European endocrinology, 9(2), 111–115. https://doi.org/10.17925/EE.2013.09.02.111

11. Markwald, Rachel R., et al. “Impact of Insufficient Sleep on Total Daily Energy Expenditure, Food Intake, and Weight Gain.” Proceedings of the National Academy of Sciences, vol. 110, no. 14, 2 Apr. 2013, pp. 5695–5700.

12. Marlowe, Frank W., et al. “Honey, Hadza, Hunter-Gatherers, and Human Evolution.” Journal of Human Evolution, vol. 71, June 2014, pp. 119–128, 10.1016/j.jhevol.2014.03.006.

13. Muscogiuri, Giovanna, et al. “Obesity and Sleep Disturbance: The Chicken or the Egg?” Critical Reviews in Food Science and Nutrition, vol. 59, no. 13, 18 Oct. 2018, pp. 2158–2165, 10.1080/10408398.2018.1506979.

14. Thomas, D. M., Martin, C. K., Lettieri, S., Bredlau, C., Kaiser, K., Church, T., Bouchard, C., & Heymsfield, S. B. (2013). Can a weight loss of one pound a week be achieved with a 3500-kcal deficit? Commentary on a commonly accepted rule. International journal of obesity (2005), 37(12), 1611–1613. https://doi.org/10.1038/ijo.2013.51

15. ‌Urban, Lorien E., et al. “The Energy Content of Restaurant Foods without Stated Calorie Information.” JAMA Internal Medicine, vol. 173, no. 14, 22 July 2013, p. 1292, 10.1001/jamainternmed.2013.6163.

16. U.S. Department of Agriculture. “USDA Unveils New, Simple Tips to Stay Healthy, Active and Fit.” Www.usda.gov, www.usda.gov/media/blog/2011/06/02/usda-unveils-new-simple-tips-stay-healthy-active-and-fit.

17. Wolfe, R. R., Cifelli, A. M., Kostas, G., & Kim, I. Y. (2017). Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range. Advances in nutrition (Bethesda, Md.), 8(2), 266–275. https://doi.org/10.3945/an.116.013821

Is it worth giving up caffeine?

If you are asking this question, then chances are you’re currently consuming way too much caffeine, and not just too much, but way too much caffeine.

After quitting coffee and going 100% caffeine-free for 75 days, this is what I learned. This article outlines my observations and details the signs of being over-caffeinated.

Caffeine: How much is too much

How much caffeine is too much?

According to the United States Food and Drug Administration or FDA:

“For healthy adults, the FDA has cited 400 milligrams a day—that's about four or five cups of coffee—as an amount not generally associated with dangerous, negative effects. However, there is wide variation in both how sensitive people are to the effects of caffeine and how fast they metabolize it (break it down).” (bolding is mine)

It should be noted that a standard cup of coffee is made using ONE level tablespoon of ground coffee: 

• 100% Arabica coffee = 60mg caffeine/tablespoon

• 100% Robusta coffee = 120mg of caffeine/tablespoon

• Blended coffee beans = 60 - 120mg caffeine/tablespoon (Robusta is more bitter than Arabica. If the blend you are drinking is extra bitter then it’s extra caffeinated)

A heaped tablespoon of coffee grounds can hold up to 3 times the amount, turning 100mg of caffeine into 300mg just in a single cup. Also, keep in mind that coffee from cafe shops is generally higher in caffeine.

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Caffeine Content per 16oz

PedalChile.com (mg of caffeine per 16oz)

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Caffeine Toxicity: Caffeinism

While caffeine is known to boost your mood, too much creates a condition called “caffeinism” and is characterized by anxiety, panic attacks, and “nervousness.” Additionally, irritability, insomnia, diuresis, tremors, and tachycardia are all conditions caused by too much caffeine or “caffeinism.” 

Caffeinism, depending on the person, starts at 250 - 1000mg of caffeine. To put this in perspective, one large (venti) Starbucks coffee has 415mg of caffeine. If you suffer from anxiety, panic attacks, nervousness, or insomnia, reducing or eliminating caffeine is highly recommended. 

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View fullsize

Image Source: Van Dam, Rob M., et al. “Coffee, Caffeine, and Health.” New England Journal of Medicine, vol. 383, no. 4, 23 July 2020, pp. 369–378.

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Quitting alcohol becomes easy

The Stimulation - Sedation Cycle, coined by Dr. Elson Haas, is the cycle of using caffeine and sugar as energy stimulants during the day, and alcohol, marijuana, or other substances in the evening to relax.

Quitting caffeine breaks this Stimulation - Sedation Cycle. Over the 75 days of going caffeine-free, I also was alcohol-free. I had zero desire to drink any alcohol and as soon as I felt sleepy, I instantly fell asleep after crawling into bed.

Just because you consume caffeine doesn’t automatically mean you will be in the Caffeine/Alcohol Loop. However, for those of you that are looking to reduce the amount of alcohol or marijuana, reducing/quitting caffeine is quite possibly the most important step.

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Total Caffeine Intake, 35–49 Yr of Age

PedalChile.com (info sourced from: Van Dam et al.)

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Caffeine & Chronic Pain

Caffeine can cause chronic pain and enhance previously existing aches and pains, including back, neck, carpal tunnel, and shoulder pain. A 1997 paper from the Archives of Physical Medicine and Rehabilitation explains:

Caffeine increases skeletal muscle twitch response by augmenting Ca2+ release from the sarcoplasmic reticulum. It causes slow-twitch muscles (eg, postural low back muscles) to fatigue more quickly. Caffeine stimulates the release of catecholamines such as epinephrine. Catecholamines sensitize muscle nociceptors, increasing the perception of pain.Increasing plasma epinephrine levels exacerbates the already hyperactive dopaminergic state in patients with chronic pain; it also inhibits sleep, further stimulating the paleospinothalamic tract. Caffeine induces urinary loss of calcium, diminishing mineral content of bone and possibly increasing the rate of vertebral microfractures. A similar effect is caused by nicotine.”

For oversimplification, the researchers are saying that caffeine disrupts calcium flow in skeletal muscles. Muscle contractions or spasms are a sign that you are consuming too much caffeine. In this paper, back pain was worsened with only 392mg of caffeine per day. Which is less than the FDA’s recommendation and less caffeine than many large cups of coffee.

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Total Caffeine Intake, 15–19 Yr of Age

PedalChile.com (info sourced: Van Dam et al.)

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Headaches

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“The relationship of caffeine to headache is confusing, not because the data is inclusive, but because for half a century, a major cause of headache has been promoted as the cure. Caffeine is a common trigger for migraine and other types of headaches. ”

— From the book "Caffeine Blues"

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Caffeine and headaches are tricky because it is both the cause and cure. Regular consumption of 200mg a day, followed by a decrease in the amount of caffeine is enough to trigger a headache and the immediate cure is to drink another cup of coffee or tea.

It’s not uncommon for coffee drinkers to experience headaches and migraines on non-workdays, this is due to lower consumption of caffeine on these leisurely days, and the reduced caffeine triggers withdrawals and a subsequent headache.

Caffeine: Half-life

The half-life of a drug is the time it takes for the amount of a drug's active substance in your body to reduce by half.

The average half-life of caffeine in healthy individuals is about 6 hours. However, caffeine's elimination half-life may range between 1.5 and 10 hours.

Caffeine metabolism varies significantly from person to person as is evident with a half-life range of 1.5 to 10 hours. This means that for the average coffee drinker, consuming only one large Starbucks coffee at 9 am, there is still 104mg of caffeine in their system 12 hours later at 9 pm. For many, this prevents them from getting a great night of rest, resulting in drinking more coffee in the morning, leading to an endless cycle of increased caffeine and dependence.

Learn more if you want your bike to go faster

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Caffeine & Insomnia

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““Caffeine—which is not only prevalent in coffee, certain teas, and many energy drinks, but also foods such as dark chocolate and ice cream, as well as drugs such as weight-loss pills and pain relievers—is one of the most common culprits that keep people from falling asleep easily and sleeping soundly thereafter, typically masquerading as insomnia, an actual medical condition.””

— Matthew Walker, Why We Sleep: Unlocking the Power of Sleep and Dreams

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I never had an issue with insomnia while being on the caffeine, with that being said, the largest benefit I experienced over the 75 days was in sleep quality. As soon as I felt sleepy at around 10 - 11 pm, I would crawl into bed and instantly fall asleep. Waking up like a clock at 7:15 am with zero dream-time disturbances, including bathroom breaks. My dreams were so vivid they brought me back to my childhood.

Studies show that even 60mg of caffeine first thing in the morning can cause sleep disturbances. Caffeine promotes wakefulness by antagonizing adenosine A1 and A2 receptors in the brain. Without caffeine, your adenosine receptors don’t get blocked, and the buildup of adenosine causes you to become sleepy and fall asleep within a natural rhythm.

Caffeine worsens sleep quality and the more you consume the worse you sleep. Just because you're not experiencing full-on insomnia doesn’t mean that caffeine isn’t negatively affecting you. Both slow-wave sleep and rapid eye movement (REM) sleep are significantly reduced in caffeinated sleepers, which reduces overall sleep quality by about 20%.

Then, since you are extra sleepy from worsened sleep, you consume even more caffeine the following day. Creating an endless cycle of reduced sleep and more caffeine, finding yourself sleeping only 5 - 6 hours a night, and thinking that is a normal part of aging. This is not normal. This is called caffeinism.

quitting Caffeine

• Do you drink caffeinated beverages daily?

• Do you get deranged if having a caffeinated beverage isn’t possible?

• Do you consume over 500mg of caffeine a day?

• Do you get irritable and impatient if you haven’t had your morning caffeine dose? If yes, do you also get headaches?

• Does your current caffeine consumption no longer give you a boost, but just a feeling of normal?

• Do you drink more caffeinated beverages than you do pure water?

• Does your morning poo coincide with your morning cup of coffee?

The more yes answers you have, the longer it will take to recover from the withdrawal symptoms. Stephen Snehan Cherniske, the author of “Caffeine Blues,” says that it takes from 2 weeks to 3 months (or longer) to recover from caffeinism. I didn’t feel even close to “normal” until day 43 and even after 2.5 months I still had brain fog.

The Dose Makes The Poison

Every year more athletes are hospitalized from hyponatremia (too much water) than dehydration. The dosage makes the poison, whether that is water or caffeine. The reason that the FDA, USDA, and the Mayo Clinic recommend up to 400mg of caffeine per day is because no valid studies test higher amounts.

Coffee was discovered in Ethiopia in the 9th-century. There, it was customary to drink 3 cups of coffee of 3 ounces each. The total amount of caffeine was less than 150mg. In academia, before the 1980s, more than 200mg of caffeine was thought to be excessive.

Final Thought

In Michael Pollan’s latest book, Caffeine: How Caffeine Created the Modern World, the famed author quit all caffeine for 3-months. To truly understand the effects of caffeine, you need a fresh perspective. For this article, I also did the same, except I lasted 2.5 months.

On day 76, I prepared a double tablespoon cafe with 100% Arabica coffee, about 120mg worth of caffeine. This was the only caffeinated beverage for the day and it just blasted me off into space. It was a magical moment.

While I don’t anticipate quitting caffeine completely, the effects of caffeine are vastly underestimated. “Nervousness” was present at about 150mg. My back pain, which disappeared during the 75 days returned on a 500mg trial day.

Caffeine is a wonderful drug when used with a purpose. To drink coffee or tea every day reduces its power. No one thinks of coffee as potent and addictive, but daily consumption leads you on the path of dependence.

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Need help achieving your goals? Learn more about Performance Coach Jesse

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

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More articles from Pedal Chile

Sources & References

1. Alstadhaug, Karl B., and Anna P. Andreou. “Caffeine and Primary (Migraine) Headaches—Friend or Foe?” Frontiers in Neurology, vol. 10, 3 Dec. 2019, 10.3389/fneur.2019.01275.

2. BŘEZINOVÁ, VLASTA. “EFFECT of CAFFEINE on SLEEP: EEG STUDY in LATE MIDDLE AGE PEOPLE.” British Journal of Clinical Pharmacology, vol. 1, no. 3, June 1974, pp. 203–208.

3. Chaudhary, N. S., Grandner, M. A., Jackson, N. J., & Chakravorty, S. (2016). Caffeine consumption, insomnia, and sleep duration: Results from a nationally representative sample. Nutrition (Burbank, Los Angeles County, Calif.), 32(11-12), 1193–1199. https://doi.org/10.1016/j.nut.2016.04.005

4. Cherniske, Stephen Snehan. Caffeine Blues : Wake up to the Hidden Dangers of America’s #1 Drug. New York, Grand Central Publishing, 1998.

5. Espinosa Jovel, C.A., and F.E. Sobrino Mejía. “Cafeína Y Cefalea: Consideraciones Especiales.” Neurología, vol. 32, no. 6, July 2017, pp. 394–398, 10.1016/j.nrl.2014.12.016.

6. FDA. “Spilling the Beans: How Much Caffeine Is Too Much?” U.S. Food and Drug Administration, 2019, www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much.

7. Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2.

8. McPartland, John M., and Julie A. Mitchell. “Caffeine and Chronic Back Pain.” Archives of Physical Medicine and Rehabilitation, vol. 78, no. 1, Jan. 1997, pp. 61–63, 10.1016/s0003-9993(97)90011-3.

9. Persad, Leeana Aarthi Bagwath. “Energy Drinks and the Neurophysiological Impact of Caffeine.” Frontiers in Neuroscience, vol. 5, 2011, 10.3389/fnins.2011.00116.

10. ‌Reissig, C. J., Strain, E. C., & Griffiths, R. R. (2009). Caffeinated energy drinks--a growing problem. Drug and alcohol dependence, 99(1-3), 1–10. https://doi.org/10.1016/j.drugalcdep.2008.08.001

11. Rezvani, A. H., Sexton, H. G., Johnson, J., Wells, C., Gordon, K., & Levin, E. D. (2013). Effects of caffeine on alcohol consumption and nicotine self-administration in rats. Alcoholism, clinical and experimental research, 37(9), 1609–1617. https://doi.org/10.1111/acer.12127

12. Van Dam, Rob M., et al. “Coffee, Caffeine, and Health.” New England Journal of Medicine, vol. 383, no. 4, 23 July 2020, pp. 369–378, 10.1056/nejmra1816604.

13. Walker, Matthew P. Why We Sleep : Unlocking the Power of Sleep and Dreams. New York, Ny, Scribner, An Imprint Of Simon & Schuster, Inc, 2018.

Should I Hire a Weight Loss Coach

Have you tried the keto diet? Atkins? Exercise? Going low carb? Eating 6 small meals a day? Or whatever else the “health gurus” recommend and still haven’t lost the extra weight?

If this describes you, then this article is for you.

Marketing Pseudoscience

At a minimum, 90% of what you see and hear in both the mainstream and alternative media, is marketing wrapped up in pseudoscience, all designed to get you to buy a product or service.

“Functional foods,” “whole grain,” “natural,” “superfoods,” and “organic” have been shoved down our throats as “healthy,” yet people continue to get fatter and sicker.

The marketing and propaganda machine has interwoven “science” with finance for so many years, that even many experts no longer can delineate between pseudoscience and fact.

A knowledgeable health coach can cut through the marketing lies and provide you with a blueprint that is both actionable and healthful.

Creating Healthy Habits

Willpower is temporary and conscious whereas habits are subconscious and routine. Bad habits are hard to break because they are subconscious. A gifted health/weight loss coach doesn’t hold you accountable because accountability is rooted in failed willpower. Erasing bad habits is only possible through the overriding of subconscious activity through the formation of stronger habits, which hopefully will be healthier.

Sustained weight loss and the maintenance of a healthy weight are easy and automatic once your brain is rewired to subconsciously make the healthy choice.

Fitness Trackers

In the 1960s, Dr. Yoshiro Hatano invented the pedometer. In Japan, the pedometer was called a manpo-kei, which means “10,000-step meter.” Dr. Yoshiro is noted for saying that the 10k steps were “ideal for marketing” the Manpo-Kei or pedometer. 

Today, many people track their activity with various fitness/health apps, yet it has done nothing for weight loss or improved health. Big tech companies love these “wearables” as it gives them more personal data to mine and sell, as well as additional products to sell.

A 2016 study published in the Journal of the American Medical Association (JAMA) found that over two years, those who didn’t wear fitness trackers lost nearly twice as much weight as those who did.

A knowledgeable weight loss coach knows that it’s human nature to gamify fitness instead of creating healthy habits. 

Motivation

Being highly motivated to lose weight is great, however, having the wrong kind of motivation is problematic. According to the Harvard School of Public Health:

“Research has shown that a person’s chance of becoming obese increases by 57% if a close friend is obese, 40% if a sibling is obese, and 37% if a spouse is obese.”

Being surround by overweight friends and family makes losing weight more challenging. Having a different voice and sounding board to focus your motivation in positive directions is paramount to weight loss success.

Miss-Information

If you think that to lose weight that you need to:

• Quit drinking

• Eat more fruits and vegetables

• Exercise more

• Eat less meat

• Have zero fun

• A calorie is a calorie

• Energy in equals energy out

While these are all commonly accepted, they don’t really mean much nor lead to weight loss.

Fad Diets

Dieting is akin to a get rich quick scheme…neither work and both leave you worse off than before. If you have tried keto, Atkins, paleo, or veganism, for example, then you know what I mean.

Many people are rather religious in their failed diets. I have consulted with many severely obese individuals who insist on the merits of keto, yet are well over 100lbs overweight. Do these people believe keto helps them lose weight or do they like the fact that they can eat all the bacon, cheeses, sausages, and keto brownies they desire?

There are hundreds of diets that make you fatter and sicker, except for the creator who is lining their bank account from your desperate dollars

Probiotics

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“This meta-analysis indicated that probiotics have limited efficacy in terms of decreasing body weight and BMI and were not effective for weight loss.”

— Nutrition Research

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We got prebiotics, probiotics, microbial diversity, and intestinal microbiota which are all “essential” to “gut health” and weight loss. However, the probiotic panacea is nothing more than marketing.  

What do probiotics even mean? Most health “gurus” have no clue. A probiotic is defined as:

“Probiotics are live microorganisms, which when administered in adequate amounts, confer a health benefit on the host.”

This definition is of course rather vague and means nothing. 

A 2009 study from Food Research International said it best:

“Ice-creams are food products showing great potential for use as vehicles for probiotic cultures, with the advantage of being foods consumed by all age groups.”

Clearly, we live in the “Information Age” when “science” says ice cream is a great vehicle for probiotics (I hope you detected the sarcasm).

Final Thought

Back to the original question. Should I hire a weight loss coach?

A knowledgeable weight loss coach understands the marketing machine of the 100-billion dollar a year weight loss business and is able to provide you with insights, advice, tips, secrets, and an actionable plan to success.

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

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Contact Jesse with any questions

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More articles from Pedal Chile

Sources and References

1. Cruz, A. G., Antunes, A. E. C., Sousa, A. L. O. P., Faria, J. A. F., & Saad, S. M. I. (2009). Ice-cream as a probiotic food carrier. Food Research International, 42(9), 1233–1239.

2. Harvard School of Public Health. “Friends, Family Can Influence Your Weight—for Good or Bad.” News, 8 Aug. 2014, www.hsph.harvard.edu/news/hsph-in-the-news/friends-and-family-can-influence-your-weight/.

3. Jakicic, J.M., Davis, K.K., Rogers, R.J., King, W.C., Marcus, M.D., Helsel, D., Rickman, A.D., Wahed, A.S. and Belle, S.H. (2016). Effect of Wearable Technology Combined With a Lifestyle Intervention on Long-term Weight Loss. JAMA, [online] 316(11), p.1161.

4. Park, Sunmin, and Ji-Hyun Bae. “Probiotics for Weight Loss: A Systematic Review and Meta-Analysis.” Nutrition Research, vol. 35, no. 7, July 2015, pp. 566–575.

Can you ride ebikes in national parks

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Can you ride eBikes in National Parks?

• As of November 2nd, 2020, the National Park Service (NPS) authorized the use of electric bicycles that don’t exceed 750-watts throughout the United States National Park Service system on all roads and trails where traditional bicycles are also allowed.

  • Wilderness and backcountry areas PROHIBIT the use of ALL bicycles, including e-bikes.

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Speed Limit Sign along Carriage Road in Acadia National Park

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E-bikes in U.S. National Parks & Regulations

In 2020, regulations were brought in by the U.S. National Park Service that permitted the use of electric bicycles – or ‘e-bikes’ – in all National Parks for the very first time.

Since electric bikes have grown in popularity over the last few years, with sales particularly skyrocketing during the COVID-19 pandemic, calls to allow for their use in National Parks have increased as well. The new regulations were designed to enhance the number of fun and recreational opportunities, allowing visitors to travel farther along bike trails than is permitted by pedal bikes, and to potentially reduce both the number of car trips made within National Parks and the space required for parking areas.

However, the legislation comes with some restrictions; ones which not only restrict the use of e-bikes to certain areas within National Parks but also define which specific types can be ridden.

Which Areas of a National Park Allow E-Bikes?

National Parks consist of many different road and trail types, as well as vast wilderness and back-country areas. Different road and trail types have different rules regarding whether e-bikes are permitted or not, and how they can be ridden. These rules are all listed below.

Paved Roads & Dirt Tracks

The use of electric bicycles is authorized on any National Park road that is already used by motorized vehicles that are not owned by the park itself. This includes paved park roads that are used by a wide range of motor vehicles, and dirt tracks that are designated for off-road vehicle use. Roads also permit people to use e-bike motors for as long as they can without having to pedal them, which is a bonus since some types of e-bikes can be propelled entirely by the motor, albeit for a limited time.

Traditional Biking Trails & Administrative Roads

E-bikes can be used on all National Park trails which are already used by traditional bicycles, including biking trails and administrative roads (ones that are only used by National Park-owned vehicles).

However, when using any of these trails/roads, it is prohibited to move an e-bike exclusively by its motor for an extended period of time. In other words, the operator must ensure that they keep pedaling when using them, as they are also used by traditional bikes. This compliments the new regulations, which are intended to allow the public to use e-bikes in a similar way to traditional bicycles, rather than as electric scooters (or even motorbikes), which are solely motorized vehicles.

Prohibited areas & E-bikes

Hiking Trails

As is the case with traditional bicycles, large areas within National Parks prohibit the use of eBikes, and hiking trails are one of them. Since hiking trails are designed to be used by walkers, often turning sharp corners and encountering rough terrain, they are not safe enough to be used by bikes of any kind.

The risk of potential collisions is significantly higher than on bicycle trails, meaning that there are large health and safety concerns with riding an e-bike on a hiking trail.

Also, hiking trails tend to go through areas that are more environmentally sensitive than a bicycle trail is. If you are caught riding an e-bike on hiking trails, you are subject to a fine.

Wilderness & Backcountry Areas

Wilderness and backcountry areas also prohibit the use of e-bikes – this is already the case with traditional pedal bikes. These parts often have a great amount of environmental importance – they form sensitive and diverse wildlife, plant, and tree habitats, and are often used as conservation areas that require environmental management and protection.

They are also used by walkers and tent campers, who enjoy the tranquility that these landscapes provide. Using a motorized vehicle in a wilderness area poses a threat to its environment, particularly by disrupting the tranquility of the area. As a result, e-bikes and traditional bikes are banned – by Federal statute – from all backcountry and wilderness areas, unless if you are using a trail that permits e-bikes that run through one.

This includes possessing a bicycle, e-bike, or any other form of motorized transport; in other words, it does not matter whether you are riding an e-bike or not, it is still against Federal law. Like with hiking trails, using an e-bike in wilderness areas is subject to a large fine, so make sure that you stay within permitted areas when riding an e-bike.

Classes of E-Bikes & regulations

Only certain types of e-bikes are allowed in National Parks according to the 2020 regulations.

They define an electronic bicycle as being a cycle that has an electric motor not exceeding 750 Watts. Although many e-bikes do not have a motor that is this powerful, some do exceed this and are therefore exempt from all National Parks.

The regulations also differentiate between different electronic bikes, by using a three-tier class system that groups e-bikes according to their top speed and whether throttle control is used.

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The 3-Tier Class System of eBikes

Class 1 eBikes

Class 1 eBikes reach speeds up to 20 mph, but the user must pedal to engage the motor.

Class 2 eBikes

Class 2 e-bikes reach similar speeds, but have an additional hand throttle control, allowing them to be ridden like motorbikes.

Class 3 eBikes

Class 3 e-bikes are similar to Class 2 e-bikes but can be ridden up to 28 mph.

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The three-tier classes are important to note as National Park superintendents have the right to restrict certain e-bike classes from using specific roads or trails.

For example, a superintendent may decide that a specific trail can only be used by Class 1 e-bikes, or exclusively by Classes 1 and 2. This is to ensure that visitors similarly ride e-bikes to traditional bicycles, and pedal bikes rarely reach speeds exceeding 20mph.

In addition, the 2020 regulations allow a superintendent to prevent e-bikes from using any specific trail, even if traditional bikes are allowed on it. This ensures that public health and safety are maintained, and it is reasonable that the busier and more popular a trail is, the tougher the class restrictions will be.

Likely, class restrictions will not be applied to paved roads and dirt tracks that are open to public use, as these are already used by fast-traveling motor vehicles.

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

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More articles from Pedal Chile

References & Sources

1. “General Provisions; Electric Bicycles.” Federal Register, 2 Nov. 2020, www.federalregister.gov/d/2020-22129.

2. ‌National Park Service. “Electric Bicycles (E-Bikes) in National Parks - Biking (U.S. National Park Service).” Www.nps.gov, www.nps.gov/subjects/biking/e-bikes.htm.

3. Toll, Micah. “US National Parks Services Updates Regs, Allow E-Bikes up to 750W (with Exceptions).” Electrek, 3 Oct. 2020.

Best Online Weight Loss Coach

Weight loss coaching can be defined as helping clients gain the knowledge, skills, tools, and confidence to become active participants in their fat loss so that they can reach their own weight loss goals, prevent disease, promote health, and improve quality of life.

Today, with all the myths, misinformation, and disinformation that surround fat loss, muscle gain, fitness, nutrition, and overall health, one needs to be a health guru, without outside influences and sponsorships, to understand all the fabricated complexities and confusion.

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“Health and wellness coaching (HWC) for lifestyle behavior change is emerging as a potentially effective tool to prevent and treat chronic disease.”

— From the American Journal of Lifestyle Medicine

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Best Online Weight Loss Coach

Jesse Wright has a Master of Science in Health & Human Performance, a Bachelor of Science in Kinesiology, and has personally tested out every diet, exercise program, and has read over 200 fitness/nutrition books, so you don’t have to. Jesse has successfully helped thousands of people, just like you, to achieve their dreams, without killing themselves at the gym or having to give up their favorite foods.

As a powerlifter, bodybuilder, trail runner, personal trainer, snowboarder, mtb/cyclist, and professional marketer, Jesse will cut through the bullshit and guide you on the differences between what is healthy and what is crap, wrapped up in pseudo-science and shoved down your throats by corporate interests.

The ability to critically think while not chasing media-driven fads and propaganda is vital for your health, both physically and emotionally. Very few people understand how to obtain optimal health and wellness.

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(Image Source: Wikimedia Commons)

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change your habits, change your life

Over 40% of everyday behavior is repeated in the form of habits, which shape our current existence and create our future. If you are looking to lose weight and improve your life, then the first step is changing your habits. Change your habits, change your life.

Many people confuse habits with willpower. Once habits are formed, they become encoded right into the structure of your brain and cannot be easily erased. The only way to replace old habits is to rewire your brain with stronger habits, created through a new routine that.

7 healthy habits

Seven healthy habits, commonly referred to as the “Alameda 7,” from a longitudinal study (20 year period) in Alameda County, California, were shown to associate 7 key habits with physical health and longevity:

1. No smoking

2. Less than 5 alcoholic drinks

3. 7 - 8 hours of sleep a night

4. Regular exercise

5. Maintaining a desirable weight relative to height

6. Avoiding snacks

7. Eating breakfast regularly

While all 7 of these are commonsense, they are all general principles without specific guidance, which don’t provide much useful insight or actionable steps. This is where Jesse comes in, as he can provide a specific plan, that has bite-sized action-steps, that become healthy habits. 

Superfood or fad??

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Common weight loss myths

There are thousands of weight loss myths out there, but Jesse outlined a few key ones that are holding you back. 

1. The Keto diet - The ketogenic diet, which is low carb (20 to 50 grams), which results in 1 - 10+ pounds of weight loss during the first week. This is because the glycogen that is stored in your body is bound with water (3 to 1 ratio). When you burn through these stored carbs without replacing them, your body will excrete out this excess water, resulting in weight loss, albeit entirely from water.

2. You Just need to exercise more - 85 - 90% of fat loss is related to nutrition. You can’t out-exercise a bad diet, meaning, if you eat like crap, you can run a marathon every day and still not be slim and fit.

3. You need superfoods for optimal health and weight loss- There is no such thing as a “superfood.” The acai berry, for example, has been marketed with an exotic backstory that claims to “unlock the energy of the Amazon.” In 2013, the Federal Trade Commission charged multiple eCommerce stores with penalities of nearly 10 million USD, due to false marketing about acai’s weight loss benefits.

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Contact Jesse Wright for a free consultation

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Sources & References

1. DaisyFig. “English: The Eight Dimensions of Wellness.” Wikimedia Commons, 5 June 2017, commons.wikimedia.org/wiki/File:Eight_Dimensions_of_Wellness.png.

2. Federal Trade Commission. “FTC Permanently Stops Fake News Website Operator That Allegedly Deceived Consumers about Acai Berry Weight-Loss Products.” Federal Trade Commission, 7 Feb. 2013, www.ftc.gov/news-events/press-releases/2013/02/ftc-permanently-stops-fake-news-website-operator-allegedly. ‌

3. Gordon, N. F., Salmon, R. D., Wright, B. S., Faircloth, G. C., Reid, K. S., & Gordon, T. L. (2016). Clinical Effectiveness of Lifestyle Health Coaching: Case Study of an Evidence-Based Program. American journal of lifestyle medicine, 11(2), 153–166. https://doi.org/10.1177/1559827615592351

4. Kennel J. (2018). Health and Wellness Coaching Improves Weight and Nutrition Behaviors. American journal of lifestyle medicine, 12(6), 448–450. https://doi.org/10.1177/1559827618792846

5. Schoenborn C. A. (1986). Health habits of U.S. adults, 1985: the "Alameda 7" revisited. Public health reports (Washington, D.C. : 1974), 101(6), 571–580.

6. Stoewen D. L. (2017). Dimensions of wellness: Change your habits, change your life. The Canadian veterinary journal = La revue veterinaire canadienne, 58(8), 861–862.

Is Puerto Rico Part of Latin America

The term “Latin America” means different things to different people. “Americans” understanding of this term is based mostly on stereotypes rather than facts. Many “Americans” imagine some poor “3rd World” improvised nation where the locals take siestas while wearing some oversized brimmed hat.

Even many analysts and “experts” erroneously define Latin America as encompassing all the countries south of the United States, including the English, French, and Dutch-speaking countries, plus the U.S. commonwealth of Puerto Rico.

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Map of the traditional 20 countries of Latin America

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Is Puerto Rico part of Latin America?

Puerto Rico is excluded from Latin America as it has never been independent (commonwealth of USA) and doesn’t share the key characteristics, such as post-independence timing, geopolitics, or liberated bureaucratic organization.

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Traditional Latin America

Historically, Latin America was limited to 20 countries (see the above map):

• The 10 Spanish and Portuguese speaking countries of South America

  • Argentina, Bolivia, Brazil, Chile, Colombia, Ecuador, Paraguay, Peru, Uruguay, Venezuela

• The 6 Spanish speaking countries of Central America (Belize speaks English)

  • Costa Rica, El Salvador, Guatemala, Honduras, Panama, Nicaragua

• Mexico

• Cuba, Haiti, and the Dominican Republic in the Caribbean region

Shared History: Latin America

Geographers and geopolitical historians define Latin America as a group of nations that share 5 core traits:

• Geographical

• Timing of post-independence

• Religion

• Linguistic

• Cultural

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downtown Old San Juan - Puerto Rico

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Geographical: Puerto Rico & Latin America

While the vast majority of Central and South America is considered to be part of Latin America - minus the three “Guianas” and Belize. The Caribbean region has traditionally not been associated with Latin America - minus Cuba and the island of Hispaniola (both the Dominican Republic and Haiti share this island).

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Map of the Caribbean

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The Caribbean has over 700 islands, 26 of which are independent nations - 30 are territories, including sovereign states, overseas departments, and dependencies - with Puerto Rico being one of these 30.

This region, which includes famous tropical islands, such as Aruba, the Bahamas, Barbados, the British and U.S. Virgin Islands, Cayman Islands, Grenada, Guadeloupe, and Montserrat has never been associated with Latin America. Geographically speaking, Puerto Rico is near the Dominican Republic, however, the Caribbean as a whole is not typically associated with Latin America.

Latin America & timing of post-independence

The standard 20 countries of Latin America all gained their independence within decades of each other:

• 17 of these 20 countries gained their independence within 15 years of each other (Panama is more complex, but fits this timeline).

• Haiti was the first to gain independence, only 6 years before the 15 year run of independence.

• Puerto Rico, as of 2021, is still a U.S. territory and is NOT an independent nation.

  • Furthermore, Puerto Ricans, since 1917, have United State citizenship and are free to work and live on the mainland or travel to/from without restriction.

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Traditional Latin America & Year of Independence

(from France)

1804

Haiti

(from France)

(all from Spain)

1810

Chile, Colombia, Mexico

(all from Spain)

(from Spain )

1811

Venezuela & Paraguay

(from Spain )

(from Spain)

1816

Argentina

(from Spain)

(all from Spain)

1821

Costa Rica, El Salvador, Guatemala, Honduras, Nicaragua, Peru

(all from Spain)

(from Spain & Portugal)

1822

Ecuador & Brazil

(from Spain & Portugal)

(from Spain & Brazil)

1825

Bolivia & Uruguay

(from Spain & Brazil)

(from Haiti)

1844

Dominican Republic

(from Haiti)

(from Spain: 10 December 1898; administered by the US from 1898 to 1902)

Cuba

1902

(from Spain: 10 December 1898; administered by the US from 1898 to 1902)

(from Colombia; became independent from Spain in 1821)

1903

Panama

(from Colombia; became independent from Spain in 1821)

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Capital building in San Juan - Puerto Rico

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Puerto Rico & Oldest Colony

The title of the oldest colony in the world belongs to Puerto Rico. Christoper Columbus became the first European to land in PR in 1493, remaining under Spanish rule until becoming an unincorporated territory of the United States in 1898.

Historically, Puerto Rico was never considered part of Latin America because it was and remains to this day as part of the United States and is not an independent nation. Puerto Ricans by birth is granted U.S. citizenship and can freely travel and work in any of the 50 states.

The 20 original countries that makeup Latin America are all independent nations, therefore excluding Puerto Rico from the shared experiences of self-government.

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Linguistic: Puerto Rico & Latin America

Since Puerto Rico was colonized by Spain in 1493, the Arawakan language of the native Taínos was replaced by Spanish. Even though Puerto Rico wasn’t to become a U.S. territory until 1898, Puerto Rico was trading and conducting business with the U.S. mainland since the 17th century.

In 1902, the Official Languages Act was instituted, which declared that in all governmental departments, courts, and public offices, English was to be regarded as co-official language along with Spanish.

Puerto Rico has two official languages:

• English

• Spanish

While Spanish is the majority language on the island, English is spoken as a second language by over 50% of the island's residents and is the dominant language in the professional workplace.

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Valentina is a guide for Pedal Chile and is our resident badass. Valentina was born and raised in La Patagonia, which probably explains her affinity for adventuring. When Valentina isn’t crushing some poor dude’s soul, you can find her shredding down Rucapillán. Favorite season: Austral Summer

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Related article from Pedal Chile

• Why is Latin America called Latina America

• Is Puerto Rico part of the USA?



Sources & References

1. Pousada, Alicia & Alicia,. (1999). The singularly strange story of the English language in Puerto Rico. Milenio. vol. 3. pp.33-61.

2. Suárez, Sandra L. “Does English Rule? Language Instruction and Economic Strategies in Singapore, Ireland, and Puerto Rico.” Comparative Politics, vol. 37, no. 4, 1 July 2005, p. 459, 10.2307/20072904.

Most Humid Place in the World

Both relative humidity and dew point are widely used indicators of the amount of moisture in the air.

• Relative Humidity: The ratio of how much moisture the air is holding to how much moisture it could hold at a given temperature and indicated by a percentage.

• Dew Point Temperature: The highest possible temperature that water vapor can condense to form water droplets known as dew.

So what’s the difference between dew point and relative humidity?

The main difference is that relative humidity is dependent on temperature and is relative to that specific temp. The dew point is the temperature at which the air can no longer "hold" all of the water vapor, so some of the water vapor condenses into liquid water, usually in the form as fog, precipitation or dew.

Dew point: An accurate measurement of "humidity"

Relatively humidity is often misleading because warmer air can hold more moisture than cold air. For every 11°F increase in temperature, air’s ability to hold water doubles. For example, at 37°F with 100% relative humidity, the same exact amount of moisture in the air would equate to 20% relative humidity at 86°F. As for a dew point example:

• 40°F outside with a dew point temperature of 40°F = 100% relative humidity

• 75°F outside with a dew point temperature of 60°F = 60% relative humidity

Because dew point is a more reliable indicator of humidity, this articles uses it to answer three questions about humid places around the world:

1. What is the most humid city in the world?

2. What is the most humid country on Earth?

3. What’s the most humid place?

(Image Source: Cizauskas)

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1) Most Humid City in the World

Pearl-Qatar - an artificial island in Qatar

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There are several contenders for the most humid city in the world, based on which city across the globe has the highest dewpoint, and records incredibly high dewpoints all year round. Cities located almost directly on the Equator, have a constant wet season and intense heat, and are close to a large stretch of warm water are most likely contenders.

These include many cities in tropical Equatorial climates, such as:

• Kuala Lumpur

• Singapore

• Jakarta

• Manaus

However, other cities have recorded higher dew points, particularly around the Gulf of Aden and Persian Gulf regions, but only during the summer months.

Kuala Lumpur

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Kuala Lumpur and Singapore record incredibly high dewpoints across the entire year. Average maximum dew points in Kuala Lumpur reach an impressive high of 83.3°F (28.5°C) during April, only falling to 80.2°F (26.8°C) during August.

However, Singapore is slightly more humid, with maximum average dewpoints of 83.8°F (28.8°C) recorded in April, and 81.9°F (27.7°C) recorded in August. This is not surprising as Kuala Lumpur and Singapore are located around 340 km (210 miles) and 140 km (90 miles) north of the Equator respectively, with an overhead Sun providing intense heat all year round. Both cities are also located close to a large body of water – Singapore borders the large Singapore Strait, whereas the centre of Kuala Lumpur is located around 40 km (25 miles) to the west of the Melacca Strait. The strong sunlight evaporates water from the warm surrounding seas, which in turn increases the moisture content of the air.

However, Manaus in Brazil also records comparatively high dewpoint values throughout the year. With a latitude of 3°S, and its location on the Amazon River in the middle of the Amazon Rainforest, it is no surprise that the average maximum dewpoint fluctuates between 81.3°F (27.4°C) in July and 83.7°F (28.7°C) in October.

Some cities around the world have seen higher dew point values than those already presented, but only during certain times of the year. Bangkok sees higher average maxima – of 85.3°F (29.6°C) in April and 83.7°F (28.7°C) in September, but dewpoints fall to below 78.8°F (26°C) during December and January.

Other high values are recorded seasonally, particularly around the Red Sea, Gulf of Aden and Persian Gulf regions. Despite being on the edge of a hyper-arid desert region, large evaporation rates and high sea surface temperatures combine to produce incredibly high humidity along the coastal regions between May and October.

Jakarta, the capital of the Republic of Indonesia

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The highest dewpoint recorded on Earth is in the city of Dhahran in Saudi Arabia, which experienced a dewpoint of 95°F (35°C) in 2003 – however, dewpoints above 90°F (32°C) are rare, and only occur in these regions during the summer months. For example, the city of Muscat is situated in Oman and overlooks the Persian Gulf.

Average maximum dewpoints above 84°F (29°C) in July and August regularly occur in Muscat, but these fall below 68°F (20°C) during December, January and February. Similar seasonal variations occur across the entire region.

(Hosseinzadeh Talaee et al.)

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2) Most Humid Country in the World

Palembang, Indonesia

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Identifying the most humid country in the world depends on numerous factors. Many countries have large differences in terrain, elevation, and climate.

Although the highest dewpoints in the world have been recorded on land bordering the Persian Gulf, Gulf of Aden, and the Red Sea, these are only limited to the coastal regions of the countries which border those seas.

• For example, Saudi Arabia, Oman, and Yemen record dewpoints in excess of 86°F (30°C) along their coastal regions, but their large desert interiors located far from the surrounding seas record comparatively low dewpoint values.

This piece examines countries that have rather high dewpoints recorded across most of their terrain, and maintain the values during much (if not all) of the year.

The small country of Qatar is a strong contender for being the most humid country in the world. Despite its desert landscape and hyper-arid climate, it is a narrow peninsula located on the western side of the Persian Gulf, meaning that it is surrounded by water on its eastern, northern and western sides. Its maximum width of 90 km (55 miles) across means that much of the country is close to water. Its capital city, Doha, records dewpoints exceeding 81°F (27°C) between July and October peaking at 86°F (30°C) in September. However, there is a wide seasonal difference, with dewpoint values below 68°F (20°C) between December and March, meaning that the incredibly humid summer months are cancelled out by the winter months, which are significantly less humid.

Other contenders are likely to be an island, archipelago or coast-bordering nation that is close to the Equator, and has much of its terrain at or near sea level. Although many Equatorial countries that include large rainforests are rather humid, these often include many large upland areas that are cooler due to the lapse rate, making these countries less humid overall than other nations.

Singapore is both a city and a small country in its own right – since its average maximum dewpoint fluctuates between 81 - 84°F (27.7 - 28.895°C) throughout the year, it would be fair to declare this as the world’s most humid country overall.

But what about countries with a larger land mass? Both Malaysia and Indonesia have large lowland areas, despite the presence of large mountain ranges. Indonesia in particular straddles both sides of the Equator, and is made up of a vast archipelago that includes many islands surrounded by warm seas that often top 86°F (30°C). Inland areas of Indonesia also record high humidity levels, such as the city of Palembang around 75 km (45 miles) from the nearest sea. Here, dewpoint levels between 82 - 84°F (28°C and 29°C) are recorded throughout the year – this incredible humidity is felt across much of Indonesia all year round.

3) World’s most humid place

Persian Gulf of Qatar

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Although the coastal area alongside the Persian Gulf records incredibly high dewpoints, the coast of Eritrea along the Red Sea has the highest dewpoint in the world. This is due to a combination of incredibly high levels of strong and uninterrupted sunshine, as well as high water temperatures in the southern section of the Red Sea, which often exceed 90°F (32°C) during the hot months. For example, average maximum water temperatures alongside the port town of Assab in Eritrea peak above 86°F (30°C) between June and October. These factors produce incredibly high evaporation rates along the coastline, resulting in incredibly humid air along the Eritrean coast.

The air is moister along the south-western coast of the Red Sea than it is along the Persian Gulf. Like much of Arabia, the Persian Gulf is surrounded by a hyper-arid desert landscape, which limits the levels of humidity in the area to a small degree. However, although the terrain along the south-western side of the Red Sea is also rather dry, it is not as hyper-arid as the Middle East. For example, in Assab, at least one rainfall day is recorded per month. The wettest month is August, which sees an average of 29 millimetres of rain falling in the town, and around 80 millimetres of rainfall across an entire year.

The Blue Nile Falls is a waterfall on the Blue Nile river in Ethiopia. It is known as Tis Abay in Amharic, meaning "great smoke"

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The country of Ethiopia lies to the south of Eritrea – it is significantly less arid than the coastal regions around the Persian Gulf. This is in part due to its high altitude, with its large Ethiopian Highlands mountain range promoting a rather temperate climate, but also in part due to its latitude – it is far enough south to receive an annual monsoon season. The Ethiopian Highlands receive enough rain to be rather vegetated. The position of areas with relatively high rainfall rates (and therefore lower aridity) located significantly closer to the Eritrean coast means that the air will be more humid along the Red Sea than it will around the Persian Gulf.  

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 Valentina is a guide for Pedal Chile and is our resident badass. Valentina was born and raised in La Patagonia, which probably explains her affinity for adventuring. When Valentina isn’t crushing some poor dude’s soul, you can find her shredding down Rucapillán. Favorite season: Austral Summer

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More articles from Pedal Chile

Sources & References

1. Cizauskas, Thomas. “Dew Point.” Flickr, 9 Aug. 2017, www.flickr.com/photos/cizauskas/36373448982.

2. Hosseinzadeh Talaee, P., et al. “Observed Changes in Relative Humidity and Dew Point Temperature in Coastal Regions of Iran.” Theoretical and Applied Climatology, vol. 110, no. 3, 29 Mar. 2012, pp. 385–393, 10.1007/s00704-012-0630-1.

3. Raymond, Colin, et al. “The Emergence of Heat and Humidity Too Severe for Human Tolerance.” Science Advances, vol. 6, no. 19, May 2020, p. eaaw1838, 10.1126/sciadv.aaw1838.

4. ‌US Department of Commerce, NOAA, National Weather Service. “Dew Point vs Humidity.” Weather.gov, 2019.

5. Weather Atlas. “Āssab, Eritrea - Detailed Climate Information and Monthly Weather Forecast.” Weather Atlas, www.weather-atlas.com/en/eritrea/assab-climate. ‌

Should I Use Chamois Cream?

The most sensitive point of contact between a cyclist and their bike is the one between their butt and saddle. For every hour cycling at 90 RPM equals 2,700 pedal strokes per leg.

Every time one leg is going up your other leg is pressing down on the pedal. This continuous motion exerts pressure against the surface of your skin, causing the underlying tissues to slide in opposite but parallel directions and is known as shearing. Once you add pressure and moisture from perspiration and bacteria, this makes your skin more vulnerable to saddle sores and discomfort.

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Should I use chamois cream?

These thick preventative creams are designed to reduce chafing, friction, and rubbing between your skin and the fabric of your padded cycling shorts.

There are 4 ideal bicycling scenarios for their use:

1. Cycling in extremely hot or humid conditions where you will be sweating well beyond normal

2. Riding in the rain, mud, or any condition where you will get very wet

3. Longer ride than normal

   • 20%+ longer than your average pedaling distance

4. Multi-day bike touring or events

Chamois cream decreases friction and helps keep bacterial build-up at bay, which reduces chafing and rubbing. The above conditions all increase friction above your butt’s level of comfort. 

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Chamois Cream: WHY

No matter how high-quality your cycling shorts are, it’s impossible to completely eliminate friction with the skin. For short or leisurely rides or cycling in cool and dry weather, this is a non-issue.

Your chamois is designed to wick away perspiration and moisture. However, on hot and humid days, rainy conditions, or really long rides, it can only wick so much. Under these conditions, your chamois is pushed beyond its limitations, which means you need an additional barrier between you and your chamois as the friction will cause micro-abrasions, swelling, and redness as your skin no longer function as a barrier, and irritation begins.

when to use chamois cream

If your cycling shorts and bicycle are properly fitted, then there are only a few riding situations where chamois cream is needed. Cycling while it's scorching hot or humid, riding in wet conditions, and/or spending more time in the saddle than normal.

Any condition that makes your chamois wet, such as rain, mud, excessive sweating, humidity, and high temperatures - results in your chamois becoming “gritty” which causes abnormally high amounts of friction and rubbing on your skin and requires an additional barrier between your butt and shorts.

• The same goes for riding longer or more frequently.

Properties of Chamois Cream

Good chamois cream for cycling should have several properties, including:

• Regulate perspiration

• Reduce friction between the skin and your shorts

• Avoid the proliferation of bacteria (antibacterial)

Padded cycling shorts are designed to be used without chamois cream. However, we have discussed a few scenarios where an additional barrier is needed to avoid saddle discomfort and sores.

Where to apply Chamois Cream

This cream provides a protective layer between the friction points where the edges of the saddle hit your bum. You can put it directly on your skin or in your shorts but either way, it ends up in the same place. You should be applying this to areas that you experience rubbing or chaffing, which means the area where your bum meets your legs, plus any additional areas of irritation. 

Main areas for application:

• Sit bones

• Perineum

• Any additional areas of chafing or irritation

How much cream to use

About a quarter-sized dollop or 2-3 fingers worth is recommended. If this is squishing around or coming out of your shorts then you used too much.

Chamois cream alternatives

If you are going to use chamois cream, purchase an actual one, instead of looking for alternatives in your cupboards.  

• You could use Vaseline, however, it’s harder to wash out and will cause damage to your chamois.

• A diaper rash cream has drying agents, like zinc oxide, for example. This will actually increase the friction, which is the opposite of what you want.

Visit your local bike shop and find out what they offer and recommend or talk to some of your rudding buddies, just make sure you don’t double-dip.  

Showering ASAP

As soon as your done cycling for the day it’s time to shower ASAP. It’s also important to wash off the chamois cream, so extra scrubbing might be necessary. After cycling all day, the sweat, oil, and cream will block your pores. If you are unable to take a shower, bring wet wipes and clean the area, and put on fresh clothing.

Sitting around in your soiled cycling clothing, whether you use chamois cream or not, is just a bad idea, especially if you are going to be riding the next day.

Final Thought

Chamois cream helps eliminate friction between your skin and clothing during extreme climatic conditions or distances. If you suffer from chaffing during normal riding or experience numbness or tingling, then it’s time for a professional bike-fitting and/or a look at your current gear.

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“If you get repetitive saddle sores, it may be a case of looking at other factors, such as the saddle itself. ”

— From the book "The Pain-Free Cyclist"

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Scared to adjust your bike settings? Let Reid help. Learn More

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

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Related articles from Pedal Chile

• READ: The Best saddle height for IT Syndrome

• READ: Does hot tubbing help sore muscles?

Sources & References “Chamois Cream and Cycling”

1. Cycles, Glory. “Ass Magic Chamois Cream #Loveyourbum.” Flickr, 15 July 2016, www.flickr.com/photos/glorycycles/28291955626 (Figure 2).

2. Cycles, Glory. “Treat Yourself with Assos Chamois Cream #Assos #Cyclinglife #Sponsoryourself #Instabike.” Flickr, 20 Mar. 2018, www.flickr.com/photos/glorycycles/40216179654/in/photostream/ (Figure 1).

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

4. ‌Jobson, Simon, and Dominic Irvine. Ultra-Distance Cycling : An Expert Guide to Endurance Cycling. London ; New York, Bloomsbury, 2017.

5. marcus_jb1973. “Things Have Got Serious - Got Me Some Arse Cream!” Flickr, 17 June 2010, www.flickr.com/photos/marcusjb/4708759019/in/photostream/ (figure 3).

6. Micheli, Lyle J. Encyclopedia of Sports Medicine. Thousand Oaks, Calif., Sage Publications, 2011.

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

8. Thompson, Matthew J., and Frederick P. Rivara. “Bicycle-Related Injuries.” American Family Physician, vol. 63, no. 10, 15 May 2001, p. 2007.

Why Does My Bum Hurt When I Cycle

Statistically, saddle discomfort is the most common complaint among cyclists. Newbies and riders who spend large amounts of time in the saddle are the most susceptible to developing saddle sores. Which is primarily caused by excessive pressure combined with heavy sweating, rubbing of the skin, high body temperature, lack of lubrication, improper riding positioning, incorrect saddle type, improper clothing, or riding with recently shaven skin or unclean cycling apparel.

Cycling and mountain biking should not be a pain in your butt. If it hurts when riding, then you need to remedy this situation to avoid saddle sores.

What are saddle Sores?

Saddle Sores: A range of skin ailments on the buttocks, genitals, and inner thigh, such as chafing, blisters, boils, folliculitis, redness, or worse.

• Keep in mind that general numbness is not part of saddle sores and is a separate issue. If you experience numbness, then it’s also time to modify your bike set-up, get a different seat, change riding attire, or a combination.

So, why does your butt hurt when cycling? Find out below to avoid a sore butt or worse yet, saddles sores.

a Soft bum

If you’re new to cycling or mountain biking or are an occasional rider, then it’s highly likely that your butt will hurt from bicycling. Ideally, you should have 5 layers between your bicycle seat and your ischial tuberosities or ‘sit bones.’

1. Chamois (padded cycling shorts)

2. Muscles

3. Fat

4. Skin

5. Lubrication (chamois cream)

1. Beginner or novice cyclists usually only have 2 of the 5 layers. Generally, newbies forgo proper padded cycling shorts called chamois nor utilize friction modifiers or lubricants (more on this later).

   • Chamois is pronounced “sham-ee.”

2. Secondly, the more you ride the faster your butt gets into cycling shape, which means that your muscle tissues get firmer and provide a more comfortable and thicker layer between your bones and saddle.

Seat too soft

A nice cushy foam or gel seat will feel comfortable while strolling around the neighborhood or riding that beach cruiser. However, these types of saddles actually exert more pressure on your crotch and butt as your body sinks into the excessive padding from strenuous riding.

Notice the wide and padded seat on this beach cruiser?

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• Soft and wide for slower and shorter rides (i.e. beach cruiser)

• Firm and narrow for speed and distance (i.e. triathlon bike)

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READ: I have an entire article about this topic if you prefer an in-depth explanation.

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wrong saddle

If you’re still riding the same saddle that came with your bike, it’s highly unlikely this is your optimal seat.

• Saddle width is highly important and specific to your anatomy. Too narrow a seat places the majority of your weight on your body’s delicate soft tissue in very sensitive areas. Too wide causes chafing and makes pedaling inefficient.

• Also, the shape and contours of the saddle play an important role in distributing weight while also elevating boy or lady parts from compression.

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This saddle has a cutout that creates the perfect platform to support a beer.

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Your Ideal Saddle

A proper saddle will support your body weight by your sit bones. The shape, contours, cutouts, and size then work together with your unique anatomy to essentially lift your body up. This makes room for your lady/boy parts and avoids compression of the nerves in your crotch.

• The perfect saddle for one of your riding buddies could be the worst saddle for you and vise versa.

Not using Cycling shorts

Road cycling shorts are short and skin-tight which improve comfort and make you faster.

An elite cyclist wearing proper cycling shorts (Image Source: Flickr)

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These shorts compress the legs, which reduces muscular fatigue, decreases wind resistance by increasing aerodynamic efficiency and protects the skin against repetitive friction with the seat.

• Additionally, chamois draws sweat away from the skin to prevent chafing and cools you down through the process of evaporation.

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Mountain Biking Shorts

Oakley MTB shorts and chamois (Image Source: Flickr)

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MTB shorts are also padded but are baggier. This is fine for mountain biking but is not ideal for road, gravel, or cross-counting riding. Mountain bikers spend significantly less time in the saddle compared to roadies. Descending technical terrain is navigated almost exclusively standing up. This is why downhill and dirt jumping MTBs are designed with a low seat as it’s only used for gripping during maneuvers or resting.  

• Mountain biking while wearing cycling shorts is okay and many cross-country riders do this.

• However, road cycling with MTB shorts is not advisable as these are not designed for an extended duration and are not aerodynamic.

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READ: What does MTB actually mean? I asked the inventor of the mountain bike to find out.

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Wearing underwear

• Wearing underwear underneath your cycling shorts or everyday wear is bad.

Seams in all the wrong places while collecting sweat and keeping it in contact with skin. (Image Source: Flickr)

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Cotton briefs have thick seems that bunch up and create pressure points in sensitive areas. Also, regular undies trap moisture and bacteria against your skin (chamois keeps moisture away).

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READ: I also have covered this topic in-depth. Feel free to read it for more info on why you should wear underwear with your cycling shorts.

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Substantial riding time

Sudden increases in mileage, time, or frequency, especially with improper gear will create a pain in your butt. Signing up for a Century Ride or triathlon is great, but not having a proper training regime that builds up incrementally will wreak havoc on your bum.

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Stand up

If you were to sit in the same spot for hours, even in a comfy recliner you would get sore. This is why you naturally shift around while seated. - take-home point - stand up from time to time

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Most common cyclist injuries

Sourced from: Teyeme et al. (2019)

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Not replacing saddle

Just like any bicycle component, saddles wear out over time. High mileage and frequent use weaken the structure, which compromises its ability to support you optimally.

Changing Riding Style

Also, keep in mind that different riding styles require different saddles. Going from a leisurely cyclist to a competitive rider requires a different seat. Pedaling in an aerodynamic position rotates your pelvis, which changes where your sit bones are supported on the saddle.

• This is the reason that cruiser bikes have large seats while triathlon bikes have narrow saddles (different bones support your body in different positions).

This also means that your road and mountain bikes might need different seats, depending on how they are set-up.

incorrect bike fitting

There are dozens of bicycle settings and they all interact with each other. Improper saddle tilt for the terrain can be a pain in the butt. A good place to start is with a level saddle.

Also, if your seat height is too low/high or if your saddle is too far forward/backward, then you will be sitting in a place that wasn’t designed for sitting. Handlebar height is equally important. Handlebars positioned lower than the seat place significantly more weight on your groin and moves the pressure to sensitive areas.

• This means that even your perfect saddle will cause discomfort if it’s not positioned correctly.

Need help dialing in your ride? Check out our bike fitting tutorial

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excessive body weight

Performance bicycle seats are narrow and don’t support your entire body weight as it's distributed between the pedals and handlebars. The more upper-body weight you have, whether it’s muscle or fat, is more pressure being exerted onto the saddle.

Also, fat is squishy and muscle is firm. A soft bum will compress into the seat more than a firm butt (see picture above).

wearing dirty clothes

Your cycling apparel, especially your chamois, should be washed after every ride. Soiled clothes don’t function the same. Elasticity and smoothness are lost while bacteria are constantly multiplying and ruining your functional wear. 

• Make sure that your shorts get thoroughly washed and rinsed since leftover laundry detergent can cause skin irritation.

• Equally important - Your shorts need to be completely dry before wearing (clean, rinsed, and dried is very important).

recently shaven skin

Shaving causes micro-abrasions, if you notice any tiny bumps, then you are already past this point. Shaving your groin region, then sitting on a tiny saddle while being soaked in your sweat is a formula for irritation, discomfort, or worse. 

• If you do shave your pubic hair, shave at least 24 hours before a ride. The same goes for waxing.

Not using chamois cream

Less than 50% of serious cyclists use chamois cream. While not every ride calls for it, this cream reduces friction between your skin and shorts.

When to use chamois cream

• Sudden increases in mileage (i.e. training for a long ride)

• Hot and humid conditions (i.e. riding in Brevard in the summer)

That’s right! This lube has been formulated by a Patagonian tribologist for maximum speed.

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Final Thought

There’s a difference between a sore butt and saddle sores. Understanding why your butt hurts is important so you’re able to remedy the situation before it worsens. As you can see, many factors determine the comfort of your saddle. Simply swapping out your old seat for a new one won’t fix the issue if your discomfort is caused by a poorly fitting bicycle or improper gear.

Also, guys and gals have different anatomy with separate pressure distributions, which means the contact points are different. However, even though ladies have wider hips than men on average, the differences within each gender are larger than the differences between sexes. This means that some men’s ideal saddle will be branded as female-specific and vice versa.

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Quick Summary

Recommendations for the prevention of sore butt and saddle sores:

1. Correct saddle type for your anatomy and riding style

2. Properly fitted bicycle (all settings dialed in)

3. Wash all cycling gear after each ride

4. Wear quality cycling shorts with a clean chamois

5. Apply chamois cream to fight rubbing, friction, chafing

6. Do NOT wear regular underwear. The seams and material can cause saddle sores or discomfort

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Jesse is the Director of Pedal Chile and lives in La Patagonia (part of the year). 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, eMTBing, and sampling yummy craft beers.

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Related articles from Pedal Chile

• READ: Do clipless pedals make a difference

• READ: Should my feet touch the ground when sitting on a bike?

Sources & References for “Why Does My Butt Hurt When I Cycle”

1. acme59. “P1000439.” Flickr, 25 May 2014, www.flickr.com/photos/acme59/14079142357/in/photostream/.

   • Intro image

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

3. Carpes, Felipe & Dagnese, Frederico & Kleinpaul, Julio & Martins, Elisandro & Mota, Carlos. (2009). Effects of Workload on Seat Pressure While Cycling with Two Different Saddles. The journal of sexual medicine. 6. 2728-35. 10.1111/j.1743-6109.2009.01394.x.

4. Chen, Y. L., & Yang, P. J. (2016). A preliminary study of the measurement of external ischial tuberosity width and its gender differences. Journal of physical therapy science, 28(3), 820–823. https://doi.org/10.1589/jpts.28.820

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

6. Hutson, M A, and Cathy Speed. Sports Injuries. Oxford, Oxford University Press, 2011.

7. Jeong, S-J, et al. “Bicycle Saddle Shape Affects Penile Blood Flow.” International Journal of Impotence Research, vol. 14, no. 6, Dec. 2002, pp. 513–517.

8. ‌Krygowsk, Krygowsk. “Saddle Sore?” Www.bicyclinglife.com, 16 Aug. 2011.

9. ‌Litwinowicz, Kamil, et al. “Strategies for Reducing the Impact of Cycling on the Perineum in Healthy Males: Systematic Review and Meta-Analysis.” Sports Medicine, vol. 51, no. 2, 19 Oct. 2020, pp. 275–287.

10. POTTER, JAMES J., et al. “Gender Differences in Bicycle Saddle Pressure Distribution during Seated Cycling.” Medicine & Science in Sports & Exercise, vol. 40, no. 6, June 2008, pp. 1126–1134, uwnmbl.engr.wisc.edu/pubs/msse08_potter.pdf, 10.1249/mss.0b013e3181666eea.

11. Sexton, Patrick, et al. “Back in the Saddle Again: How to Prevent Cycling Saddle Sores.” Athletic Therapy Today, vol. 12, no. 4, July 2007, pp. 19–21, 10.1123/att.12.4.19.

12. YW Teyeme, B Malengier, Tamrat Tesfaye, Maria-Cristina Ciocci, S Vasile, et al. An Empirical Analysis of Potential Cyclist Injuries and Cycling Outfit Comfort J Textile Sci & Fashion Tech. 4(1): 2019. JTSFT.MS.ID.000578.

Do E-bikes need special chain lube?

The drivetrain components on electric bicycles (eBikes) use the same type of chain, freewheel, and chainrings that are used on traditional bicycles. However, there are a few important differences: 

• On average, eBikes transfer 3-times more force to the chain than a conventional bicycle.

  • Electric mountain bikes (eMTB) use specific eBike components that are more robust as these eMTBs are exposed to even higher amounts of torque and are combined with rough riding conditions and terrain

• Additionally, you cover a higher mileage with eBikes and are often confronted with variable climatic conditions.

• Your cadence (rpm) is also higher on eBikes, which exposes the drivetrain to more wear.

The type of lubrication while cycling is generally a function of climate and is the primary determining factor of chain lube selection. However, due to the above differences, a quality ALL-SEASON chain lube is recommended for recreational eBiking and eMTBing.

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Do eBikes need special chain lube?

Standard bicycles & eBikes have nearly identical cogs, chainrings, and chains, and do NOT require any special eBike chain lubricant.

• However, it is recommended, due to the increased torque, higher mileage, faster cadence, and longer duration spent eBiking, that you USE an ALL-SEASON CHAIN LUBE.

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Parts of a bicycle chain (Image Source: Kaushik et al 2016)

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e-bike specific vs standard chain lubes

There are several eBike specific chain lubricants available in the marketplace, however, are these specific lubes even necessary for your eBike’s chain?

Mid-drive electric bicycle systems add an additional 250 to 350 Watts to your drivetrain system, this only equals an extra .33 to .47 horsepower. To put this in perspective, Lance Armstrong averaged 400-Watts during the final hour of a 7-hour stage of the Tour de France. Elite track cyclists have pushed over 2,000 Watts during all-out sprints.

The average recreational cyclist can barely light a 100-Watt bulb:

• 175-Watts: Male cyclist for an all-out hour.

• 150-Watts: Woman cyclist for an all-out hour.

Even with the additional torque that is generated from the eBike motor along with an increased cadence, specific electric bicycle (eBike) chain lubricants do NOT provide any additional benefits as these are nothing more than a thicker chain lube marketed as a ‘special’ eBike lubricant.

Riding conditions & E-Bike lubes

Outside of proper tire inflation, which reduces flats and allows you to go faster due to decreased rolling resistance, the second most important routine maintenance task is keeping your chain optimally lubricated.

For serious cyclists, riding conditions dictate the type of lubricant chosen:

• Dry lube for dry and sunny summer riding.

• Wet lube or all-season lube for all other conditions, especially for any type of wet conditions including river crossings or humid weather.

All-Conditions Lube

For the average recreational cyclist and eRider, keeping it simple is recommended - use an all-season lube - so then you don’t have to clean and re-lube your chain all the time.

Clean Machine

Nothing is as important for extending the life and maintaining performance as keeping your bike clean and properly lubricated. This is even more important for eBikes as the additional electrical components are more sensitive to climatic conditions.

• Riding with a dirty chain is not only inefficient but it also means your motor is working harder and needlessly wasting your battery.

Spray lubes

Spray chain lubricants are NOT recommended for eBikes.

• Pay attention to the brake rotors: Just a little bit of lube on the rotors will disable your hydraulic or mechanical disk brakes. This is especially important with eBikes as these not only go faster but they are also heavier than standard bicycles and need more stopping power.

1-Drop Per Link

One drop per chain link is absolutely sufficient and is all that is needed to properly lube your chain. The classic dropper bottle is best as it’s easiest to control the flow. All excess lube should be wiped off.

• Remember, you are only lubing the rollers and pins on the inside of the chain and should not be lubing the entire chain, especially the outside (this just picks up dirt and wears your drivetrain out quickly).

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Pedaling Science’s all-conditions chain lube

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Final Thought

Keeping your bike clean and lubed is vital for performance and longevity. Over-lubing or applying fresh lube to a dirty chain is just as bad as not lubing at all. For the average eRider, using a bicycle specific all-condition lube is easiest and will last the longest.

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

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Related articles from Pedal Chile

• Do I need a special rack for my eBike?

• How many calories do I burn eBiking?

Sources & References

Kaushik, Prabhakar & Mittal, Kapil & Rana, Pardeep. (2016). Energy paybacks of six-sigma: A case study of manufacturing industry in India. Management Science Letters. 6. 691-700. 10.5267/j.msl.2016.10.001.

Is Puerto Rico More Humid than Florida?

Cueva Ventana, or "window cave," in Arecibo, Puerto Rico

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Is Puerto Rico More Humid than Florida?

Florida, surrounded by the warm Gulf of Mexico and the Atlantic Ocean is the most humid state in the USA, according to their average dew point temperature. However, Puerto Rico, a U.S. territory in the tropical Caribbean is even more humid than Florida.

• Key West City, the most humid city on mainland USA has an average relative humidity of 75.8%.

• San Juan, the capital city of Puerto Rico has an average relative humidity of 78.3% which is 3.2% muggier than Key West, Florida.

  • (Many cities in Puerto Rico are more humid than San Juan).

Relative Humidty Compairson

PedalChile.Com

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Puerto Rico & Humidity

Puerto Rico varies slightly in its levels of humidity due to two factors – the time of year and differences in altitude. Although different sources disagree slightly on the exact humidity percentage, they all agree that the average daily humidity is between 64 and 80%.

For example, the daily relative humidity at San Juan is around 75%, although this figure varies between 71% in the month of March, and 78% in October. In addition, the city of Ponce, located on the island’s south coast, receives its highest relative humidity of 71% in November, which drops to 64% in March.

The capital city of Puerto Rico - San Juan

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Therefore, although high relative humidity is a constant occurrence in Puerto Rico, it varies slightly, with lower levels in February, March, and April. As expected, the lower the temperatures are, the less intense the humidity is. Therefore, in areas with a higher elevation, the humidity feels marginally less – however, 70% humidity in around 80°F (27°C) still feels rather warm.

Florida & Humidity

A “storm” in Key West, Florida

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The USA state of Florida is also well-known for its oppressive levels of humidity, which can reach large heights. Due to its location within a subtropical climate zone, as well as Florida, being surrounded by large areas of warm seawater on its eastern, southern, and western sides, different parts of the state experience a difference in the seasonal variation of its climate.

Northern Florida & Seasonal Variations

Northern Florida receives marked seasonal variations in its weather, with four main seasons occurring. These include a mild and short winter, and a rather long and hot summer which extends from May to October.

Humidity levels in this region look rather similar to that of San Juan’s – for example, in the city of Jacksonville, the relative humidity hovers between 69 and 76%, peaking at around the mid-70s from July to September, and falling to its lowest value during the spring months.

However, as is the case throughout much of northern Florida, annual temperature variations are relatively large in Jacksonville – maxima during the winter months are typically below 70°F (21°C), but typically reach 90°F (32°C) in June, July, and August.

Therefore, although humidity levels are near-constant, it is only uncomfortably noticeable during the summer and early fall months, whereas during winter and the early spring, it is not an issue.

Aerial view of Miami, Florida

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Southern Florida & Humidity

Similar levels of humidity are found throughout much of Florida. The city of Miami is located on the state’s south-eastern coast – here, relative humidity levels are generally rather high, peaking at 75% in December, and dropping to 70% in March.

However, the seasonal temperature variation is more limited in southern Florida than it is in northern areas of the state, with hot and humid weather a more common occurrence the further south one travels. In Miami, maximum temperatures typically peak at 73°F (23°C) in January, and max out at above 85°F (29°C) in July, August, and September.

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7 Mile Bridge - Key West (Florida, USA)

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Therefore, although relative humidity levels around Miami, Fort Myers, and the Everglades are similar to that of northern Florida, uncomfortable levels of humidity are experienced for more of the year in southern parts of the state than it is around Jacksonville, Tallahassee, and their surrounding areas.

Conclusion: Puerto Rico = More humid than florida

The humidity in both Puerto Rico and Florida is similar, with both areas commonly experiencing levels of relative humidity between 64 and 78%. If anything, data from Puerto Rico suggests a slightly larger range of humidity levels than Florida, although this may be due to southern Puerto Rico experiencing lower amounts of moist air than the north coast does.

However, the level of humidity ‘felt’ in both regions varies between the regions – this is influenced by seasonal variations in climate, which occur significantly more in Florida than in Puerto Rico. Whereas particularly northern parts of Florida may not notice the humidity much in the winter months, it is a constant occurrence in Puerto Rico.

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

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Related articles from Pedal Chile

• Can I drink the tap water in Puerto Rico?

• Is Puerto Rico Tropical?

Sources & References for “Is Puerto Rico More Humid Than Florida?”

1. climate-Data.org. “San Juan Climate: Average Temperature, Weather by Month, San Juan Water Temperature - Climate-Data.org.” En.climate-Data.org, en.climate-data.org/north-america/united-states-of-america/puerto-rico/san-juan-986/. ‌

2. Florida Climate Center. “Humidity - Florida Climate Center.” Climatecenter.fsu.edu, climatecenter.fsu.edu/topics/humidity.

3. “Miami, FL - Detailed Climate Information and Monthly Weather Forecast.” Weather Atlas, www.weather-us.com/en/florida-usa/miami-climate#humidity_relative.

4. “Orlando, FL - Detailed Climate Information and Monthly Weather Forecast.” Weather Atlas, www.weather-us.com/en/florida-usa/orlando-climate#humidity_relative.

5. ‌Weather Atlas. “Jacksonville, FL - Detailed Climate Information and Monthly Weather Forecast.” Weather Atlas, www.weather-us.com/en/florida-usa/jacksonville-climate#humidity_relative.

6. ‌Weather Atlas. “Key West, FL - Detailed Climate Information and Monthly Weather Forecast.” Weather Atlas, www.weather-us.com/en/florida-usa/key-west-climate#humidity_relative.

Do you need a special bike rack for an electric bike?

Electric bicycles (eBikes) are significantly heavier than road and mountain bikes.

• An average eBike weighs 48-lbs (23kg)

However, many models weigh upwards of 70-lbs or 32kg. Electric bikes are heavier due to the battery, motor, and especially from the more robust frame geometry and longer wheelbase. 

A “classic” bicycle rack generally supports up to 35 lbs (15.8kg) and is not compatible with electric bicycles, since eBikes weigh between 38 to 70 lbs (17 - 32kg). The majority of standard bike racks are NOT sturdy enough to support the extra weight of eBikes, the lone exception is the hitch-mounted platform rack, which is the only viable option for electric bikes.

Jeep with bicycles on a hitch-mounted platform bicycle rack

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Also, keep in mind that statistically more bicycles are damaged during vehicle transport than while riding them. Busted derailleurs, broken spokes, crimped cables, dents, and scratches commonly occur while packing them for travel or during transit, as opposed to being ridden on trails and roads.

For eBikes, this is even more important, as you have additional components that are very costly, such as the battery, motor, and supplementary electrical cables.

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Do you need a special bike rack for eBikes?

Hitch-mounted platform racks are the ONLY practicable option for transporting eBikes, due to 4 main factors:

• High Weight Capacity: eBikes are double to triple the weight of traditional bicycles and exceed the weight limits of roof and trunk-mounted racks.

  • eBike batteries average 7lbs (3kg), which means even after removing the battery, these bicycles are still significantly heavier than standard bicycles.

• Low to the Ground: Loading/unloading heavy eBikes becomes a safety hazard when attempting to mount/unmount to a roof rack system.

  • Many models of hitch-mounted racks offer a ramp.

• Support the Wheels: These systems support the wheels which are important as the center of gravity varies among electric bike models and it’s the most secure system.

• Larger: This is important as eBikes have longer wheelbases

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Roof Racks & E-Bikes???

Roof Racks are NOT good options for e-bikes.

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E-bikes weigh between 38 - 70 pounds with an average weight of 48-lbs. Trying to hoist one of these up to your roof, even with two people, is a good way to injure yourself or damage the bike. Even after removing the battery, these eBikes still weigh over triple that of road bicycles and twice as much as mountain bikes.

• The user may struggle to safely and securely load/unload the bike into the rack.

Also, most passenger vehicles have a 150 - 165-pound roof weight limit, regardless of rack system.

• Two heavy e-bikes, plus the weight of the roof rack, will exceed your roof’s loading capacity.

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CAUTION: Roof racks are NOT advised nor recommended for transporting e-bikes, due to over-loading limits and safety concerns for hoisting the e-bike into/out of the roof rack.

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Trunk Mounted Racks & E-bikes???

The trunk mounted car rack is not designed to hold the weight of a heavy electronic or pedal assist bicycle.

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The maximum weight limit of most trunk mounted bicycle racks is 35-pounds. Even the lightest of e-bikes weigh about 40-lbs, exceeding the weight limit. Also, these types of racks tend to sway while driving.

The simplicity and low cost of this design make this a great bike rack but it does have issues. The bike rack is mounted to the trunk of the car, making it impossible to gain access to this storage space while the bike rack is being used. The other issue with this design is a lack of security which is problematic with an expensive eBike.

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CAUTION: Trunk racks are NOT advised nor recommended for transporting e-bikes as electric bicycles exceed the maximum weight limit of trunk racks.

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Hitch-Mounted Racks & E-bikes

A hitch-mount rack system is the best way to haul eBikes. However, you will need a vehicle that has a tow hitch that can support the weight of the rack system plus the weight of the bikes.

These platform racks are the most expensive, and that is even before any additional costs are incurred if you don’t have a tow hitch already installed. Platform racks haul bikes by securing the tires in wheel cradles and the top of the tire or frame via an adjustable arm. This eliminates potential abrasion to the finish of the bicycle and eliminates wobble, as other rack systems use straps and less secure methods.

For heavy bicycles, such as eBikes, cruisers, and full-suspension mountain bikes, the only real option for hauling bikes around from place to place is with the hitch-mounted platform rack system.

Platform Racks: Easy to load/unload

This type of bicycle rack system is the easiest to load and unload as it’s closest to the ground. Many models come standard with ramps, which makes loading/unloading your heavy electric bikes even easier.

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Want to go faster with the same amount of effort?

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

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More articles from Pedal Chile

Saddle Too Low Symptoms

Improper saddle height is the leading cause of overuse injuries in cycling and mountain biking. Simply adjusting the seat up or down changes the joint angles and ranges of motion while also altering the amount of force you can apply to the pedals.

Some cyclists ride with a seat too high, however, it’s significantly more common, by about 100 to 1, that cyclists ride with a seat too low. Every cyclist has an optimal saddle height - the height with the most muscle activation while balancing the muscle activity evenly.

Low Saddle Symptoms

There are 4 main sign or symptoms that your bicycle seat is too low:

• Your foot is flat on the ground

• Knee pops or clicks

• Knee pain

• Lack of pedal power

Let's analyze each one of these further.

Foot flat on the ground

While this isn’t a symptom, it is the most obvious indicator that your saddle is way too low. If your foot is completely flat or close to it while stopped, your saddle is not millimeters too low, but inches.

Being able to touch the ground without getting out of your saddle is certainly convenient, but this position is horrible for pedal power and even worse for your knees.

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READ: “Should My Feet Touch The Ground” - If you would like a more in-depth explanation, I dedicated an entire article to this.

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• sS = Saddle Setback

• CL = Crank Length

• Hd = Handlebar Drop

• sH = Saddle Height: Measured in millimeters (mm) from the crank axle to the top of the midpoint of the saddle.

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knee popping

Image Source: Wikimedia Commons

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If your knee(s) is clicking or popping consistently at the top of your pedal stroke, even without pain, then it’s time to stop and reevaluate your seat height. 

• If the clicking is caused by your kneecap (patella) and femur not moving properly, you are setting yourself up for knee pain and possibly “Biker’s Knee” or Patellofemoral Pain Syndrome.

Riding with the seat too low or mashing on big gears for too long are both causes of knee clicking while bicycling.

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READ: “Why Does My Knee Pop When Cycling” - I wrote an entire article about this, so check it out if you would like more info.

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Pain in The front of your knee

A low saddle causes excessive knee flexion and commonly results in patellar tendinitis. This is characterized by pain in the front of the knee and is caused by the high compressive forces on the kneecap and tendons as you pedal. 

• Pain in the front of your knee (around the kneecap).

You might hear a clicking or popping noise(s) before you experience knee pain, and those clicking/popping sounds are your body’s way of alerting you that something needs to change. 

*NOTE ABOUT THE PICTURE: Even though the lady in the above picture is riding with her seat way too low, just casually cruising around the neighborhood is okay. However, performance and pain issues arise once you combine a poor bike fit with high millage and competitive pedaling effort.

Lack of power

When riding solo and a bicycle commuter passes you in blue jeans and a 30-lb (14kg) backpack or you're out of shape friends are blowing by you, this should be cause for pause.

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LOW SADDLE PERFORMANCE EQUATION

Low seat = reduced knee extension = reduced pedal power & efficiency = slower and quicker to fatigue

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While cycling, your legs act as levers. When you’re pedaling from a low seat, you’re effectively turning your long legs into short legs or smaller levers.

• In laboratory settings, just riding with a seat a few inches below optimal height, reduces power output by 80%

Optimal Saddle Height

25°-35° flexion at bottom dead center is the optimal range. The cyclist on the right is in the middle of this range at 30 degrees (Image Source: Gómez-Puerto et al. 2008).

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So what is the optimal saddle height?

• 25° to 40° flexion at bottom dead center is the optimal saddle height range (see cyclist on the right in the above photo).

How to find optimal saddle height?

There are many different formulas and techniques for finding this important bike-fit setting. The general rule for seat height is that when you’re pedaling while seated, your pushing leg’s knee should be mostly extended at its lowest point. This reduces the compression on the knee and also increases the amount of power you have when pedaling.

If you would like proper instruction to find your ideal saddle height range, contact a professional Bike Fitter or check out our video.

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Need help adjusting your bike?

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Final Thought

Many bike fit experts will tell you that riding with a saddle that is a little too low is better than a saddle too high. However, keep in mind “a little” in this case means a smidgen, and anything more than that will cause knee injuries, which is why Patellofemoral Pain Syndrome is known as “Biker’s Knee.”

Also, keep in mind that seat height is just one adjustment. Having your saddle at the correct height but too far forward effectively lowers your seat.

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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

• Is a Bike Fit worth it?

• Can I used WD-40 on my chain?

Sources & References for “Saddle Too Low Symptoms”

1. Asplund, Chad, and Patrick St Pierre. “Knee Pain and Bicycling.” The Physician and Sportsmedicine, vol. 32, no. 4, Apr. 2004, pp. 23–30, 10.3810/psm.2004.04.201.

2. Fonda, Borut, and Nejc Sarabon. “Biomechanics of Cycling.” Sport Science Review, vol. 19, no. 1-2, 1 Jan. 2010, 10.2478/v10237-011-0012-0.

3. Gómez-Puerto, J. R. y Da Silva-Grigoletto, M. Edir y Viana-Montaner, B. Hernán y Vaamonde, D. y Alvero-Cruz, J. R. y (2008), "La importancia de los ajustes de la bicicleta en la prevención de las lesiones en el ciclismo: aplicaciones prácticas." Revista Andaluza de Medicina del Deporte, Vol. 1, núm.2, pp.73-81 [Consultado: 9 de Mayo de 2021]. ISSN: 1888-7546. Disponible en : https://www.redalyc.org/articulo.oa?id=323327655005

4. Holliday, Wendy, and Jeroen Swart. “Anthropometrics, Flexibility and Training History as Determinants for Bicycle Configuration.” Sports Medicine and Health Science, Mar. 2021, 10.1016/j.smhs.2021.02.007.

5. Liu, Yung-Sheng, et al. “Muscles Force and Joints Load Simulation of Bicycle Riding Using Multibody Models.” Procedia Engineering, vol. 13, 1 Jan. 2011, pp. 81–87, www.sciencedirect.com/science/article/pii/S1877705811009696, 10.1016/j.proeng.2011.05.055.

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, 10.26603/ijspt20190468.

7. Wozniak Timmer, Cheryl A. “Cycling Biomechanics: A Literature Review.” Journal of Orthopaedic & Sports Physical Therapy, vol. 14, no. 3, Sept. 1991, pp. 106–113, 10.2519/jospt.1991.14.3.106.

Do They Speak English in Puerto Rico

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Due to Puerto Rico’s status as an American commonwealth, located in the tropical Caribbean, it is often referred to as a bilingual territory.

• Both English and Spanish are spoken and both are official languages.

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Puerto Rico & Bilingualism

Co-official Languages

Spanish & English

However, Spanish is undoubtedly the most widely used of the two and is the native language for the majority of the island’s population. Although English is used by about 50% of the island’s residents it’s only spoken in 5% of households.

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English Speakers Within Puerto Rico

The above English-speaking map is from a 2010 study that researched “the role of English speakers in the linguistic ecosystem of Puerto Rico.” This data is from the 2000 U.S. Census. While this data has changed over the last 21 years, the actual concentration of English speakers is still an accurate representation (Image Source: Pousada).

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Do they speak English in Puerto Rico?

According to U.S Census data and a 2017 Puerto Rican poll, approximately 50% of Puerto Ricans living on the island, either is fluent in English or have a basic level:

• 50% of Puerto Ricans speak English daily, but ONLY 5% speak it at home

• 1/5 of Puerto Rico’s residents are either native English speakers or fully fluent

While many Puerto Ricans are bilingual, especially in academia, international business, and tourism, English is the second language for the majority of the island residents. Even though 1 out of 2 Puerto Ricans speak conversational English or better, the vast majority of islanders only speak English in business settings or while watching American movies or programs.

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Municipalities & percentage of English Speakers

PedalChile.Com (info sourced from Pousada 2010)

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Puerto Rico & English Speakers

Information from the above graph and map highlights the fact that the majority of bilingual Puerto Ricans are concentrated in the San Juan metro area and the tourist hotspots along the coast.

This makes sense, as many of the social, business, and customer interactions are conducted primarily in English in these locations. In these areas, the vast majority of workers and residents speak at least a basic level of English.

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San Juan metropolitan area

San Juan at night

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In the mountainous interior, outside of San Juan metro, and away from the tourist areas, the number of Puerto Ricans that speak English is a rarity. There are remote areas where less than 1% of residents understand English at even an elementary proficiency.

English as a first Language & Puerto Rico

The use of English as a primary language exists in many small enclaves on the archipelago. Due to unlimited travel between the USA and Puerto Rico, a small number of Americans born in the contiguous states have moved to the islands for various reasons, including to fulfill U.S. military duties, to accept business opportunities, or to pursue the ‘Caribbean life’.

However, they almost exclusively settle in specific neighborhoods within Puerto Rico – ones that are significantly more ‘Americanized’ than the rest of the territory. These are fairly self-contained communities, with amenities that are designed for Americans. Children are often taught in private schools that teach primarily in English.

Thus, in areas where English is only spoken, many speakers tend to be rather ‘fenced off’ from the rest of the island, with the widespread use of the language not being found in many places outside.

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Culebra

Flamenco Beach on the Puerto Rican island of Culebra has the most English speakers in Puerto Rico. This island is actually closer to the British Virgin Islands than to the main island and is a former U.S. Naval base. Now, over 20% of this island is a National Wildlife Refuge and is home to the best beaches in Puerto Rico.

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Circular Migration

Puerto Ricans are U.S. citizens. This allows island residents unlimited travel between Puerto Rico and the contiguous states. It’s very common for Puerto Ricans to live on mainland U.S. and return later to the island – these are often people who relocated to the USA for various reasons, most likely for better work opportunities and have since returned.

While in the USA, many spoke and used English daily, thereby learning it to a fluent or near-fluent level. Due to their interaction with both societies, they are significantly more bilingual than those who spend their entire life within Puerto Rico, and American migrants to the island. However, they are far more likely to use Spanish when communicating with other Puerto Ricans.

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Valentina is a guide for Pedal Chile and is our resident badass. Valentina was born and raised in La Patagonia, which probably explains her affinity for adventuring. When Valentina isn’t crushing some poor dude’s soul, you can find her shredding down Rucapillán. Favorite season: Austral Summer.

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Related articles from Pedal Chile

• Can I drink the Tap Water in Puerto Rico?

• Can Puerto Ricans vote if they move to the U.S. mainland?

‌Sources & References for “Do they speak English in Puerto Rico?”

1. “English Language in Puerto Rico.” Wikipedia, 3 May 2021, en.wikipedia.org/wiki/English_language_in_Puerto_Rico.

2. ‌NW, 1615 L. St, et al. “Puerto Rican Population Declines on Island, Grows on U.S. Mainland.” Pew Research Center’s Hispanic Trends Project, 11 Aug. 2014, www.pewresearch.org/hispanic/2014/08/11/puerto-rican-population-declines-on-island-grows-on-u-s-mainland/.

3. Pousada, Alicia. ENGLISH-SPEAKING ENCLAVES in PUERTO RICO 1. , 19 Mar. 2010.

4. “QuickFacts: Puerto Rico.” Census Bureau QuickFacts, United States Census Bureau, 2018, www.census.gov/quickfacts/pr.

5. “Speaking English in Puerto Rico | Puerto Rico 51st.” Puerto Rico 51st, www.pr51st.com/speaking-english-in-puerto-rico/.

The World's Hottest Cities - Top 12

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This list of the World’s Hottest Cities has been formulated from each city's daily mean temperature. These temps are averages of the daily high and low over the entire year. The actual daytime temperatures, depending on the month, will be 4 to 18°F (2 to 10°C) higher than the daily average.

I have listed the 12 hottest cities in the World in reverse order. For a quick summary, reference the map above.

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For comparison, the average daily temperature of known "hot" cities

Hottest Month: August 87.1°F | 30.6°C

Miami, Florida (hottest city in continental USA)

Average temp: 76.82°F | 24.9°C

Hottest Month: August 87.1°F | 30.6°C

Hottest Month: March 90°F | 32.2°C

Panama City, Panama (hottest city in Central America)

Average temp: 82°F | 28.0°C

Hottest Month: March 90°F | 32.2°C

Hottest Month: July 96.8°F | 36.0°C

Seville, Spain (warmest city in continental Europe)

Average temp: 66.56°F | 19.2°C

Hottest Month: July 96.8°F | 36.0°C

Hottest Month: October 92.8°F | 33.8°C

Darwin, Australia (hottest city in Australia)

Average temp: 81.7°F | 27.6°C

Hottest Month: October 92.8°F | 33.8°C

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12) Port Sudan City, Sudan 83.12°F/28.4°C

Port Sudan -Sudan (Image Source)

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Port Sudan is a city located on the coast of the Red Sea, on the eastern side of the country of Sudan. Its latitude primarily explains why Port Sudan receives incredibly high temperatures – it is located at around 19°N, meaning that the Sun is high in the sky all year round.

The city is situated in a dry, desert climate, allowing temperatures to reach much higher maxima than they would in a humid and wet setting. Port Sudan is also close to sea level, meaning that air temperatures do not decrease due to the lapse rate – it is also nestled around 12 miles (20 km) to the east of the Red Sea Hills mountain range, sheltering the city from easterly winds at times, preventing ventilation.

• Hottest Month: August, with an average high-temperature of 40.2°C (104.4°F)

• Coldest Month: January, with an average high-temperature of 26.8°C (80.2°F)

• Humidity: The average annual relative humidity is 63.0%

The Meroe Pyramids are located in the North-East of Sudan near the banks of the Nile (Image Source: Flickr)

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11) Manila, Philippines 83.12°F/28.4°C

Manila, Philippines

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The Philippines is a tropical country with only two types of weather: Scorching hot or soaking wet and humid. Of the world’s top 12 hottest cities, Manila has the highest humidity and is even slightly muggier than Bangkok.

• Hottest Month: April, with an average high-temperature of 33.5°C (92.3°F)

• Coldest Month: January, with an average high-temperature of 29.6°C (85.3°F)

• Humidity: The average annual relative humidity is 74.0% (highest on this list)

10) Bangkok, Thailand 83.6°F/28.6°C

Image Sources: Wikimedia Commons & Flickr

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The tropical city of Bangkok is located less than 1,000 miles (1,609 km) away from the equator but due to the urban heat island (UHI) phenomenon and the humidity, Bangkok feels even hotter than the thermostat, which is already scorching hot and humid.

The metropolis of Bangkok

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• Hottest Month: April, with an average high-temperature of 35.4°C (95.7°F)

• Coldest Month: December, with an average high-temperature of 31.7°C (89.1°F)

• Humidity: The average annual relative humidity is 73% (2nd highest)

• Population: 10.72 million residents (plus another 1-million tourists, pre-COVID)

9) Ouahigouya, Burkina Faso 83.5°F/28.6°C

(Image Source)

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Ouahigouya is a city located in northern Burkina Faso, the hottest country on Earth. Its incredible heat is due to its low latitude, a fairly low altitude (~ 985 ft/300 m), and its proximity to the Sahara Desert, the border of which is just to the north of the city.

Its location in the northern Sahel region means that the dry season has a longer length than more Equatorial places, meaning that incredibly high temperatures occur around much of the year.

Nazeing national park in Burkina Faso

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However, the short wet season is also rather hot and humid, increasing the minimum temperatures during this period. It is also a long distance from the nearest sea or a large body of water, resulting in a lack of any refreshing sea breezes.

• Hottest Month: April, with an average daytime high-temperature of 106.5°F | 41.4°C

• Coldest Month: January is the coldest month, with an average daytime high-temperature of 91.8°F | 33.2°C

• Humidity: The annual average relative humidity of 49%

8) Aden, Yemen 84.4°F/29.1°C

Image Sources: Both from (left) Wikimedia Commons & (right) Wikimedia Commons

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Aden is a port city that is situated in the southwest of Yemen. Located on the southern edge of the Arabian Desert, it receives very little precipitation, with sunny days and clear blue skies occurring pretty much all year round, with very little interruption from cloud cover. 

This causes the temperatures – particularly between May and September – to reach a rather high maxima. Aden is also located at around 12°N, meaning that the Sun is always high in the sky. Since it is a port city, Aden also has a low altitude, with the lapse rate allowing for higher temperatures than it would for areas located at higher altitudes. 

Aden, Yemen

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• Hottest Month: June, with an average high-temperature of 36.6°C (97.9°F)

• Coldest Month: January, with an average high-temperature of 28.5°C (83.3°F)

• Humidity: The average annual relative humidity is 70%

7) Niamey, Niger 84.7°F/29.3°C

(Hungerford)

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Niger is the 18th hottest nation on Earth, and is famously known as the “Frying Pan of the World.” Referred to as one of the world’s hottest cities, Niamey is located on the western side of the African country of Niger.

It owes its heat partly to its low latitude, with an overhead Sun allowing the city to experience its full energy. Its location in the northern Sahel region also allows the city to receive a long dry season between October and May, during which practically no rain falls, allowing for incredibly hot temperatures to occur.

The wet season is rather short and produces rather hot and humid weather. Niamey is located within the Iullemmeden Basin, meaning that it has a comparatively low altitude than other parts of the Sahel region.

The skyline in Niamey, Niger

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• Hottest Month: April, with an average maximum temperature of 105°F | 41°C

• Coldest Month: January, with an average maximum temperature of 90°F | 32°C

• Humidity: The average annual relative humidity is 42%

• Population: 1.027 million

6) Lodwar, Kenya 84.7°F/29.3°C

Lodwar, located in north-western Kenya (Image Source: Wikimedia Commons)

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Lodwar is a large town located in north-western Kenya. It has an incredibly hot and dry semi-arid climate all year round, with a brief wet season from late March to early May.

Its 3°N latitude means that the Sun is almost directly above throughout the year, contributing to the constantly high daily maxima recorded here. The dry savannah-type landscape around the town means that evaporation is very low, preventing cloud formation and allowing for high amounts of sunshine, which in turn increases the maximum temperatures even further.

Furthermore, Lodwar is located within a large basin – the Great Rift Valley – meaning that the town is significantly hotter than surrounding areas that have a higher elevation.

Lodwar, Kenya (Image Source: Wikimedia Commons)

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• Hottest Month: February, with an average high-temperature of 36°C (96.8°F)

• Coldest Month: July, With an average high-temperature of 32.1°C (89.8°F)

• Humidity: The average annual relative humidity is 44%

5) Abéché, Chad 84.9°F/29.4°C

Abéché is located in the eastern part of the Sahelian zone (orange-yellow)

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Resting within sub-Saharan Africa, it is no surprise that Abéché receives very high temperatures. This is largely due to a lack of evaporation from the vast dry savannah that surrounds the city, preventing the formation of clouds, and allowing the Sun to shine on most days.

During its short wet season, maximum temperatures are reduced, but it remains rather hot and humid. Its low latitude also allows the sun to appear high in the sky around the year, albeit particularly from March to September. Its incredible distance from the nearest sea, or body of water, also means that there is a complete absence of cooling sea breezes.

9 of the 10 hottest cities in the World are in this region, with the majority being located in or near the Sahel region of Africa.

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• Hottest Month: April is the warmest month, with an average high-temperature of 40.2°C (104.4°F)

• Coldest Month: August, with an average high-temperature of 32°C (89.6°F)

• Humidity: The average annual relative humidity is 34.3%

4) Khartoum, Sudan 85.8°F/29.9°C

Nile river in Khartoum, Sudan

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Surrounded by the vast Sahara Desert on its northern and western sides, and with the semi-arid Sahel region to its south, Khartoum is the world’s 4th hottest city, experiencing exceptionally high temperatures.

Despite being at the confluence of both the White and Blue Nile rivers, the landscape around the city is incredibly arid – this limits evaporation, preventing cloud formation, and subsequently allowing scorching sunshine for much of the year.

Khartoum also lies within a basin (at an altitude of around 1,150 ft | 350 m above sea level), which allows for hotter temperatures to occur in this region than they would in surrounding areas with a higher altitude.

• Hottest Month: May, with an average high-temperature of 41.9°C (107.4°F)

• Coldest Month: January, with an average high-temperature of 30.7°C (87.3°F)

• Humidity: The average annual relative humidity is 28.8%

3) Djibouti City, Djibouti 85.8°F/29.9°C

Djibouti City

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Djibouti City is a port that is located on the eastern side of the country of Djibouti, on the coast of the Gulf of Aden. It is one of the world’s hottest urban areas – this is mainly due to its adjacent desert landscape.

Near-constant high pressure over the region allows the sun to shine almost continuously, allowing for a lack of cloud development, and thus for very high maxima to be recorded. Djibouti City’s sea level altitude further increases the ability for high temperatures – by contrast, mountain areas within the interior of Djibouti record slightly lower average temperatures, sometimes by more than 6°C.

• Hottest Month: July, with an average high-temperature of 37.9°C (100.2°F)

• Coldest Month: January, with an average high-temperature of 26.3°C (79.3°F)

• Humidity: The average annual relative humidity 61.0%

2) Bosaso, Somalia 86°F/30.0°c

The port city of Bosaso is situated on the northern coast of Somalia, overlooking the Gulf of Aden. Located very close to the Equator, the city is incredibly dry and sunny all year round, with the lack of a defined wet season.

Therefore, since cloud cover is rare, daily maximum temperatures are always rather high – particularly between May and September, when the sun is more or less directly overhead.

The Gulf of Aden is also rather warm all year round (yearly average 83°F/28°C), preventing temperatures in the city from dropping as much overnight as they would in inland desert areas. Bosaso’s low altitude also allows high temperatures to occur here.

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Bosaso, Somalia (Image Source: Wikimedia Commons)

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• Hottest Month: June and July, with an average high-temperature of 41°C (105.8°F)

• Coldest Month: January, with an average high-temperature of 29°C (84.2°F)

• Humidity: The average annual relative humidity 62.0%

1) Assab, Eritrea 86.9°F/30.5° c

Image Source: Wikimedia Commons

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Assab is a port city that is located in southern Eritrea, on the coast of the southern Red Sea. Like many cities that are within desert climate zones, near-constant daily sunshine allows temperatures to reach incredible maxima during the day, aided by the lack of cloud development.

Asmara - the capital city and largest city in Eritrea (about 485 miles away from Assab)

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Due to its latitude (13°N), not only does this city experience near-constant high pressure all year round, but it is also under the influence of the Sun’s strong rays. Like with the Gulf of Aden, the Red Sea is also rather warm, preventing temperatures from decreasing overnight as much as they would inland. The low altitude of the region also facilities for incredibly high temperatures. 

• Hottest Month: July, with an average high-temperature of 41.2°C (106.2°F)

• Coldest Month: January, with an average high-temperature of 31.3°C (88.3°F)

• Humidity: The average annual relative humidity is 58%

• Average dewpoint in June: 84°F (29.3°C) which is the highest monthly dewpoint for any city in the world. So in addition to being hot, this city is also insanely humid during June.

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Valentina is a guide for Pedal Chile and is our geology expert. Valentina has been in love with geology ever since she first saw Villarrica glowing in her native country of Chile. Valentina was born and raised in La Patagonia, which probably explains her affinity for adventuring. Favorite season: Austral Summer

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Related articles from Pedal Chile

• Hottest Countries in the World

• What is the hottest temperature ever recorded?……and it’s not Death Valley

• World’s Coldest temperature?…so cold you can’t even breathe

Sources & References for “World’s Hottest Cities”

1. “AB.” Wikipedia, Wikimedia Foundation, 26 Feb. 2019, en.wikipedia.org/wiki/Ab.

2. Babikir, Mahamat Hassane, et al. “Estimation of Direct Solar Radiation of Chad.” Energy and Power Engineering, vol. 10, no. 5, 9 May 2018, pp. 212–225, www.scirp.org/journal/paperinformation.aspx?paperid=84809, 10.4236/epe.2018.105015.

3. ‌“Bosaso.” Wikipedia, 10 Apr. 2021, en.wikipedia.org/wiki/Bosaso.

4. Carlowicz, Michael. “Where Is the Hottest Place on Earth?” Earthobservatory.nasa.gov, 5 Apr. 2012, earthobservatory.nasa.gov/features/HottestSpot.(Image Source: opening photo adapted from this map)

5. “Darwin.” Wikipedia, 16 Dec. 2019, en.wikipedia.org/wiki/Darwin.

6. “Djibouti (City).” Wikipedia, Wikimedia Foundation, 24 Jan. 2019, en.wikipedia.org/wiki/Djibouti_(city).

7. “Gulf of Aden.” Wikipedia, Wikimedia Foundation, 8 Oct. 2019, en.wikipedia.org/wiki/Gulf_of_Aden.

8. Hungerford, Hilary B. “Water, Cities, and Bodies: A Relational Understanding of Niamey, Niger.” Kuscholarworks.ku.edu, 31 May 2012, kuscholarworks.ku.edu/handle/1808/10642.

9. “Khartoum.” Wikipedia, Wikimedia Foundation, 21 Sept. 2019, en.wikipedia.org/wiki/Khartoum.

10. “List of Cities by Average Temperature.” Wikipedia, 10 June 2020, en.wikipedia.org/wiki/List_of_cities_by_average_temperature.

11. “Lodwar.” Wikipedia, 18 Mar. 2021, en.wikipedia.org/wiki/Lodwar.

12. “Manila.” Wikipedia, Wikimedia Foundation, 8 Sept. 2019, en.wikipedia.org/wiki/Manila.

13. “Ouahigouya.” Wikipedia, 18 Feb. 2021, en.wikipedia.org/wiki/Ouahigouya.

14. Wikipedia. “Aden.” Wikipedia, 27 Apr. 2021, en.wikipedia.org/wiki/Aden.

15. Wikipedia Contributors. “Assab.” Wikipedia, Wikimedia Foundation, 7 Mar. 2019, en.wikipedia.org/wiki/Assab.

16. Wikipedia Contributors. “Bangkok.” Wikipedia, Wikimedia Foundation, 13 Feb. 2019, en.wikipedia.org/wiki/Bangkok.

What does single track mean

Singletrack = A narrow path for mountain bikes

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A single track (singletrack) is a type of mountain biking trail, usually 12 to 24 inches wide (30 to 60 cm), or approximately the width of the bicycle.

• Singletracks are narrow MTB trails that are ridden single file and can be as narrow as 6 inches (15 cm)

• These trails can be smooth, technical, steep, flat, rocky, straight, curvy, uphill, downhill, rooted, or any combination

• One-way travel or unidirectional singletrack is common

• The tread of singletrack sections can increase up to 36+ inches (91+ cm) when the trail winds around obstacles, such as trees, large rocks, bushes, etc.

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Singletrack design

(Image Source: Stavi and Yizhaq)

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The above pictures are from a 2020 study from southern Israel that researched the hydrological and geomorphic principles on singletrack design:

• Picture A:

  • ‘Cemented’ singletrack section

• Picture B:

  • ‘Fortified’ singletrack section. The fortification is a mixture of clay soil and water and using a compacting machine

• Picture C:

  • Chain-woven woodblocktrail section (this helps to negate shearing and rutting of the trail in unstable hill sections

• Picture D:

  • Chain-woven woodblock trail section (this helps to prevent tire trenching in streambeds

Extreme Singletrack

(Image Source: Schymik et al.)

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While most mountain bikers start on relatively smooth, flowy singletracks, some riders will progress to more advanced singletrails and a few will be skilled enough to ride extreme terrain.

Advanced & extreme singletracks include:

• Exposed terrain (think narrow trail with exposed cliffs on both sides)

• Stairs or steps

• Rocky terrain with counter-climbs

• Tight loop-like switchbacks

• Large and unavoidable obstacles (natural or artificial)

• Moving both the front and back wheel simultaneous is impossible and requires advanced riding techniques

• Extremely steep

  • Especially in combination with trail obstacles or features

(Image Source: Schymik et al.)

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Double Track

A doubletrack is a trail that is typically an overgrown dirt road, with two paths created by ATV or automobile tires.

Examples of double tracks:

• Fire roads

• Old mining roads

• Service roads (such as powerline roads)

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

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Related articles from Pedal Chile

• How are mountain bike trails rated?

• Can I use WD-40 on my bike chain?

Sources & References for “What is a singletrack?”

1. Felton, Vernon, and International Mountain Bicycling Association. Trail Solutions : IMBA’s Guide to Building Sweet Singletrack. Boulder, Co, International Mountain Bicycling Corp, 2004.

2. IMBA Canada. “The Importance of Singletrack – IMBA Canada.” IMBA Canada, imbacanada.com/the-importance-of-singletrack/.

3. Schymik, Carsten, et al. Singletrail-Skala (STS) Version1.4 Einstufung in Technische Schwierigkeitsgrade Www.singletrail-Skala.de. , 2008.

4. Stavi, Ilan, and Hezi Yizhaq. “Applying Geomorphic Principles in the Design of Mountain Biking Singletracks: Conceptual Analysis and Mathematical Modeling.” Land, vol. 9, no. 11, 11 Nov. 2020, p. 442, 10.3390/land9110442.

Is Puerto Rico Tropical

Puerto Rico is an archipelago, consisting of one large island surrounded by several much smaller islands, that is located in the Caribbean region of the Atlantic Ocean.

Río Grande, Puerto Rico

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A territory controlled by the United States Government, Puerto Rico is situated around 60 miles (97 km) to the west of the Dominican Republic, and 1,014 miles (1,632 km) to the south-east of Miami, Florida.

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Tropical Puerto Rico

Puerto Rico is in Earth’s Tropical Zone which is represented on this map in pink. (Image Source: Adapted from Wikimedia Commons)

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With the Caribbean Sea to the south and the Atlantic Ocean to the north, the island is in a prime location to receive a year-round tropical climate.

The landscape of Puerto Rico reflects this, consisting of pockets of rainforest that cover much of the island’s northern side. A forest-covered mountain range also runs from east to west through the island – named the Cordillera Central, much of its peaks exceed 3,000 feet in height, with the tallest topping out at almost 4,400 feet above sea level.

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Is Puerto Rico Tropical?

Puerto Rico is located within Earth’s Tropical Zone and has a Tropical Marine climate with an average daily temperature of 80°F (26°C).

• January, the coldest month, averages a low of 70°F (21°C) and a high of 83°F (28°C)

• August, the hottest month, the average temperature averages 79°F to 89°F (26.1°C to 31.7°C)

• San Juan, the capital of Puerto Rico, is the hottest U.S. city and is 5% warmer than Miami, Florida, the second hottest city

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Puerto Rico: 100% tropical island

If one were to summarize the climate of Puerto Rico, it would be accurate to say that it is a rather tropical island. As expected with an island located at around an 18°N latitude, the climate is incredibly warm and wet all year round, with relatively high levels of humidity a constant occurrence.

The average temperature in lowland areas is around 78°F (25.6°C), with maxima often reaching (and sometimes exceeding) 88°F ( 31°C).

In upland areas, the temperature maxes out at a relatively cooler (but still warm) 80°F (27°C), with average temperatures a few degrees lower than those in lowland parts of the island.

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Manatí, Puerto Rico

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Tropical Rain: High humidity

Rainfall amounts are also high on the island. The northern coast receives the highest rainfall totals, mainly due to north-easterly trade wings bringing in huge amounts of moisture-laden air. For example, the annual rainfall total at the city of San Juan receives around 60 inches (152 cm) of rainfall a year. The Cordillera peaks on the northern side of Puerto Rico receive significantly more rain, sometimes up to 180 (457 cm) inches a year. However, the southern side of the island sits in a rain shadow and receives a relatively lower (but excessive) 36 inches (91 cm) per year.

The incredibly high levels of heat and rainfall, as well as the fact that Puerto Rico is surrounded by warm seas, combines to produce rather intense levels of humidity. This is felt more in the lowland areas than the relatively cooler parts of the island but is essentially a persistent occurrence for the entire island.

El Yunque, Puerto Rico - The El Yunque National Forest is the only tropical rainforest in the National Forest System of the United States of America.

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Jesse is the Director of Pedal Chile and lives in La Patagonia and Puerto Rico. 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

• How is Puerto Rico Part of the U.S.

• Can I drink the tap water in Puerto Rico?

References & Sources for “Is Puerto Rico Tropical?”

1. Amandolare, Sarah. “Puerto Rico’s Catastrophic Hurricane Gave Scientists a Rare Chance to Study How Tropical Forests Will Fare in a Stormier Future.” Science | AAAS, 11 Sept. 2018‌.

2. Daly, Christopher, et al. “Mapping the Climate of Puerto Rico, Vieques and Culebra.” International Journal of Climatology, vol. 23, no. 11, 6 Aug. 2003, pp. 1359–1381, 10.1002/joc.937.

3. F, Beck, H. E. , Zimmermann, N. E. , McVicar, T. R. , Vergopolan, N. , Berg, A. , & Wood, E. “English: Köppen–Geiger Climate Classification Map for Puerto Rico.” Wikimedia Commons, 6 Nov. 2018, commons.wikimedia.org/wiki/File:Koppen-Geiger_Map_PRI_future.svg. (Adapted for Figure 3)

4. “Puerto Rico’s Climate and Average Temperatures.” Topuertorico.org, 2019, welcome.topuertorico.org/reference/tempera.shtml.

5. Wagenheim, Olga. “Puerto Rico | History, Geography, & Points of Interest.” Encyclopedia Britannica, www.britannica.com/place/Puerto-Rico#ref54522. ‌