Bicycle saddle sore can ruin your ride. So in order to have a more comfortable and fun time on your bike, follow the tips below on how to avoid bicycle saddle sore.
1. Stand on your bike.
When you are cycling long miles, take time to stand on your bicycle for 10-20 seconds every 30 minutes to take the pressure off your crotch and help restore circulation. Stand on your bicycle as you ride up short hills, cycle over rough terrains, or increase your riding pace from stop signs.
2. Move on your saddle.
Sit mostly on the rear part of your bicycle seat. This spot is where pressure is taken off your crotch and where your sit bones get maximum support. But it is also beneficial if you move farther back as you ascend while seated, and then more to the mid part of your seat when you’re bending low. Every time you adjust your position on your saddle, your pressure joints are relieved from strains.
3. Get a supportive saddle.
The process of choosing a saddle is crucial. A bike seat that is too wide for you will rub against your inner thighs and can cause irritation or even infection. However, this does not mean that a narrow saddle is a better choice as it won’t give you enough support to your sit bones. Your overall weight when cycling is carried by soft tissues that can be sore easily. This is why a nice, comfortable, and supportive saddle is important. A bicycle seat having too thick padding is not ideal as it presses upward in between your sit bones which is uncomfortable. Just like with cycling shorts, selecting a saddle that perfectly fits you can be a trial-and-error process.
Wear cycling shorts sewn with flat seams or a single-piece liner. It may be necessary to try on several types on chamois before you can the most suitable brand and model for you. A pair of cycling shorts with a liner with no center seam is great for women.
5. Lube up to reduce friction.
To keep your cycling shorts from scraping your skin, it is highly advised that you lube up before each ride. You can try applying balm products, crotch guard lotion, or mild coating of petroleum jelly. Before wearing your chamois, dab a bit on your crotch as well.
6. Maintain personal hygiene.
It goes without saying that wearing clean shorts every time you ride is one of the simplest ways to prevent bicycle saddle sore. If you know that you are prone to saddle sores, wash your crotch with warm water and antibacterial soap prior to lubing up. See to it that your skin is fully dry before lubing up.
7. Change as soon as you finish your ride.
Bacteria tend to thrive in sweaty conditions, so as soon as you’re done with each ride, get out of your shorts, take a quick shower, and put on loose-fitting shorts or pants.
8. Get a bicycle that fits you perfectly.
The bike is perhaps the top factor on whether or not you’ll get bicycle saddle sore. Sitting on a saddle that is too high for you will cause your hips to rock each time you pedal. This will disturb the soft tissue across the nose of your bike seat. This can cause skin irritation and even skin infection. Bring your bicycle in a shop and have it checked by an experienced worker to make the necessary saddle adjustments.
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Watch this video to get more tips on how to avoid bicycle saddle sore.