A Former Professional Cyclist Shared His Best Advice for Avoiding Saddle Sores

HAVE YOU TRIED GOING COMMANDO?

A lot of people have taken up cycling this year, among other exercises, as a way of staying fit and active during the pandemic. And among them, plenty will undoubtedly have ended up experiencing one of the less enjoyable aspects of a long bike ride that can be a literal pain in the butt: saddle sores.

In a recent video on the Global Cycling Network’s YouTube channel, former professional cyclist James Lowsley-Williams shared his expert tips on how to keep your ass comfortable and safe on your next ride.

SADDLE SEAT

The saddle is the point of contact with your body where the bike is taking the most weight, and so it’s paramount that you find a saddle that fits. “Cyclists sit on their sit bones (ischial tuberosities). Now we need to know our measurement between those two sit bones,” says James says, adding that this is a service offered at bike shops. “If you go too big, it might be uncomfortable when you start pedaling, and if you go too thin, you might be sitting on soft tissue, and trust me, that’s painful.”

SADDLE HEIGHT

“If your saddle is too high, your pelvis will rotate on top and you’ll find it really uncomfortable, and it’ll give you a sore undercarriage,” he says. “You’re looking for the perfect saddle height, meaning your pelvis is nice and level, and your weight is distributed through the pedals, the saddle, and also the handlebars.”This will ensure that your strength and mobility exercises are not hindered due to potential saddle sore related injuries.

GO COMMANDO

It might seem counter-intuitive, but the real protection when you’re out on your bike comes from the chamois, the cushioning in your cycling shorts. And again, finding the right fit is important.

CHAMOIS CREAM

Chafing is another common cause of saddle sores, but the risk of this happening can be reduced using chamois cream. “The good thing about chamois cream is it prevents any friction build-up,” explains James. “You can apply this directly to your chamois, or directly to your skin.”

STAND UP

“The best thing to do if you’ve been in the saddle for a while is to select a bigger gear and stand up out of the saddle for a few pedal reps,” he says. “This will give you a bit of relief and hopefully give your bum the rest it needs before you sit back in the saddle, relax, and carry on smashing out the miles.”