Saddle pain is something most cyclists will experience. If you’re relatively new to cycling, you may find it difficult to speak to someone about it because it requires some personal descriptions. So, here’s a summary of the primary causes of saddle pain and how to manage or eliminate them.
Your saddle is one of three contact points between your body and your bike (your hands and feet the others). Because the undercarriage of your body is in contact with your saddle almost constantly on a ride, there’s pressure, friction, sweat, heat, moisture and more going on. Saddle pain can have a variety of causes. These are the main causes and how to address them.
BIKE SET-UP
The way you sit on your bike has an impact on both control and comfort. Poor fitment can see you too stretched out or not stretched out enough. Your saddle height, angle and fore/aft position have to be perfect in order for you to be able to pedal efficiently and feel comfortable. If you haven’t had a bike set-up done yet, or haven’t had one in the past 12 months, book one. Things can change in 12 months such as weight gain or loss or injury, all of which means your position on the saddle may need to be adjusted accordingly.
To book a bike set-up Lynnwood Cyclery’s Retul Studio, click here: https://www.lynnwoodcyclery.co.za/pages/retul-studio
SADDLE
We all have a pelvis, but none is exactly the same, especially when combined with our individual biomechanics. That’s why it’s essential to find a saddle that suits you specifically. Saddles come in different widths, densities and shapes and it’s really up to you to work out which is most appropriate for you. A bike set-up technician is trained to help with this, so book a session if you’re stuck. It’s very likely the saddle that comes with your bike when you buy it isn’t ideal for you. It’s a perch, yes, but it’s been specced to suit the average male’s anatomy.
SADDLE WIDTH: There was a time when it was accepted that women needed wider saddles than men because they have a wider pelvis. It’s not a bad general rule, but big men and small women can be exceptions, so ignore this rule and try what’s best for your size.
SADDLE DENSITY: Although a softer saddle may seem more comfortable, it creates greater friction with your inner thighs, buttocks and genitalia which can lead to chafing. Chafing can be very painful so resist the temptation to go for a too-soft saddle. A firmer saddle takes just a few rides to adapt to but creates far less friction.
SADDLE SHAPE: Longer saddles can create more friction between your inner thighs and the saddle, whereas shorter saddles can eliminate this. Long saddles with a narrower ‘nose’ can also reduce this thigh/saddle friction. Many saddle brands also include a cut-out in the centre of the saddle to eliminate any unnecessary pressure on tender areas.
SADDLE STYLE: Competitive or serious cyclists tend to ride in a more crouched position, while social cyclists tend to ride more upright. Specialized is a leader in saddle design, with saddles to suit all riders. See the Specialized saddle range at Lynnwood Cyclery here: https://www.lynnwoodcyclery.co.za/collections/saddles
SHORTS
Although it takes a little getting used to, you really want to be wearing the tightest fitting padded Lycra shorts possible. Why? Well, the tighter they are, the less they will shift around while you are pedalling. It’s that shifting around that sees the shorts move slightly during your ride. Then you end up not having the pad in the perfect position and some bunching up of the Lycra and pad in the creases between your legs and your buttock and sometimes in your crotch area. This leads to painful chafing.
And this is why experienced cyclists choose to spend a bit more on bib-shorts. The torso straps ensure bib-shorts stay firmly in place while you are pedalling which leads to a much-reduced risk of garment movement, friction, chaffing and the development of saddle sores.
Check out the range of men’s bib-shorts at Lynnwood Cyclery here: https://www.lynnwoodcyclery.co.za/collections/bibs And the women’s bib-shorts here: https://www.lynnwoodcyclery.co.za/collections/bibs-women
HYGIENE
If you finish a ride and sit around for some time afterwards in your sweaty cycling shorts, you help create an environment for bacteria to thrive. This can lead to the aggravation of any minor chaffing which can develop into saddle sores.
Another cause of saddle sores is ingrown hairs. If you linger longer after your ride in your bib-shorts and sit on coffee shop chairs/benches, you add extended pressure to hair follicles, which can lead to ingrown hairs, which can be painful and can also develop into saddle sores.
The best thing to do is make sure your bib-shorts are always clean and dry when you pull them on for a ride. Then try to get out of them as soon as possible after your ride and either have a shower or just change into looser pants while you have your post-ride coffee-and-banter session with you friends.
CHAFFING
Some of us are lucky and seldom experience undercarriage chaffing. Others not so lucky. If you tend to chafe a lot, invest in some chamois creme and apply it to your bib-shorts pad and your undercarriage before a ride. This reduces friction and these cremes usually contain anti-bacterial ingredients to help combat the build-up of bacteria in your posterior region…
Author, Lynnwood Cyclery