For this expert advice, we spoke to former British Cycling head physiotherapist Phil Burt. For more general advice on how to upgrade the fit and feel of your bike to make it more comfortable, check out our feature over here. But first, what is saddle pain? Friction can be a cause of saddle pain and these issues tend to occur in your gutters at the side of your groin. Before going into what changes you can make to help avoid saddle pain, Phil stresses that the process is important too Some people can get slight saddle discomfort and then get used to that.
A saddle with a wider channel allows you to sit far forward while also providing good bone support. Knowing your sit bone distance is important as this relates to the width of the saddle. A saddle needs to be wide enough that sufficient support can be given to your sit bones. Saddles with a cut out can be a solution for many as they relieve pressure in the soft tissue areas. One solution could be Specialized Mimic technology which instead uses soft multi-layered materials in this central part of the saddle to minimise soft tissue swelling for improved comfort.
For more on the technologies Specialized uses in its saddles to solve different types of discomfort, check out our guide on how to decide on the best Specialized saddle for your type of riding. But not the way Mom meant it. Instead, try a different style underwear. If you're wearing cotton skivvies with thick seams, you'll end with four layers of folded cotton right at the highest pressure points.
Those lumps hurt! If nothing else, at least consider some thin styles with minimal seams. But see 5, below. Are you sure your bike is fitting you right? If your saddle is too high, it may make your hips rock side to side to reach the pedals. That can cause chafing. If your handlebars are too high or too close, you can be sitting too far upright, and putting extra weight on the saddle. Remember, you want your weight balanced between your pedals, your hands and your butt.
If necessary, stop in at your bike shop to have them check and adjust your bike fit. No, not the wool pinstripe power suit. Bite the bullet and get a pair of real bike shorts , the tight lycra variety.
This is often the most cost effective move, because these things work. The tightness keeps the fabric flat and prevents layers of wrinkles. The padding does the same - it's not so much a cushion, as a way further resist wrinkles in the most critical area. Baggier mountain bike shorts are better than ordinary pants, but in my experience, nothing beats lycra for comfort. Oh, and it's true: Bike shorts are intended to be worn next to your skin.
No skivvies. That removes yet another cause of chafing. OK, this isn't easy, but at least it can be inexpensive! In general, wispy thin folks have fewer saddle problems than chunkier folks. That's you! Every pound you drop is that much less pressure on your saddle.
How do you lose weight? My favorite methods are: Eat less, and ride more. Besides reducing saddle pressure, there are other side benefits. Riding more makes your butt tougher, which also helps prevent saddle soreness. Losing weight makes getting up hills easier, and may even reduce your flat tires. And of course, it makes you look better in that lycra! So what if all the above doesn't fix your problem?
Well, you may need a different saddle. Here's where we get into some expense, and some complication. The choice of a new saddle isn't easy. Different riding styles may call for different saddle types.
In general, wider and softer saddles go with shorter, slower rides. Narrower, firmer saddles work best for faster, longer rides. Think about it! It makes sense!
To go fast, you'll push harder on the pedals. And the harder you push down on the pedals, the less of your weight remains on the saddle. Also, faster cyclists bend low over the handlebars to escape the wind.
Both of these reduce the weight on your butt - which further helps, because now your butt muscles can do more work, making you even faster, meaning it takes less saddle time to do a long ride.
Of course, you've got to be in good shape to do all that, so you've got to ride lots - which also toughens your butt, remember? Bottom line: When you see a fast guy on a narrow saddle, don't pity him.
His butt's probably more comfortable than yours! On the other hand, a person who takes a leisurely ten mile cruise about once a week, doesn't push as hard, doesn't care about aerodynamics, and doesn't need his glutes working hard. He won't have a tough butt. He'll sit up straighter to enjoy the view more, and he'll put more weight on his saddle.
He'll probably want a wider, cushier saddle. And he won't care if it's not comfortable on a 75 mile ride, because he's not going to do one! So, narrow and firm for speed and distance; wider and softer for slow, short comfort. To buy a saddle, you need to know where you are on the cushy-to-rock-hard scale. But that's not all! There's a critical measurement you'll need to know when you shop for a saddle, and it's not easy to get.
You'll need to know the distance between your sit bones - that is, your "ischial tuberosities". Again, these are the two bony knobs that you can feel supporting your weight if you sit on a desk corner, facing out. But in , even with six Olympic sprinting medals to her name, she still found. With innovative startup brands like Girlfriend Collective and Everlane leading the way, sustainably-made performancewear has never been hotter.
The latest. You can avoid all this by getting properly fitted for your bike at a reputable bike shop. Saddles vary in shape and size, just like we do. It all depends on your body and where your sit bones naturally settle onto the saddle.
Cycling shorts vary in chamois thickness and material, with most using foam pads, while others rely on gel. Newer cyclists, and those embarking on long-distance rides, will want plenty of padding to prevent soreness. More experienced riders — or triathletes who wear the same item for running, biking and swimming — might prefer thinner padding.
Either way, remember: Cycling shorts are meant to be worn without underwear , as the extra layer causes friction and irritates your skin.
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