How to Avoid Bike Saddle Soreness

Follow these guidelines to keep long bike rides comfortable and enjoyable.

Instructions

Difficulty: Easy

Things You’ll Need:

• Padded Bicycle Shorts
• Bicycle Seats/saddles
• Gel-cushioned Bicycle Saddles

1. Adjust your bicycle seat. If you have to stretch and rock your hips at the bottom of the pedal rotation, lower the seat slightly.
2. Purchase a pair of padded shorts. Avoid nylon shorts without a lining.
3. Sit on your bike with your hands on the handlebars and rock backwards until your weight rests on your "sit bones" at the base of your butt, rather than on your crotch.
4. Try to ride with your weight distributed this way and adjust your bicycle, if necessary.
5. Begin with shorter riding times until comfortable.
6. Apply lotion to chafed areas before the situation becomes unbearable.

Tips & Warnings

• Use a broken-in saddle for long rides.
• New saddles are available with the center cut out to minimize chafing and prevent numbness.
• Plastic saddles will almost guarantee saddle soreness. Replace it with a leather or gel-cushioned saddle.