7 tips for beating saddle soreness

- ICI staff

Indoor cycling is an effective and convenient way to burn bags of calories, stay fit and healthy. However, spending extended periods of time on a stationary bike can also lead to discomfort - down there. Saddle soreness is pain, chafing, or irritation in the buttocks or perineal area caused by prolonged pressure on the bike seat. But don't worry! There are strategies you can implement to prevent saddle soreness and enjoy your indoor cycling sessions in comfort.

1. Get a bike setup: Just like with outdoor cycling, proper bike fit is important for indoor cycling as well. If your bike is not set up properly for your body, it can put unnecessary pressure on sensitive areas, leading to discomfort - and it can also affect how effectively and efficiently you pedal (and therefore ultimately, your calorie burn). Ask a knowledgeable instructor to set you up properly - you'll need adjustments for saddle height, fore and aft, and handlebar height and fore and aft too. Note that some of the more basic models may not have the handlebar fore and aft adjustment which isn't ideal.  A proper bike fit can help distribute your weight more evenly on the saddle and reduce the risk of saddle soreness, allowing for a more comfortable indoor cycling experience.
   
2. Hone your technique: Good cycling technique can reduce pressure, stiffness, numbness, and discomfort in the saddle. Get targeted tips on your technique from a reputable instructor. As you get stronger, you'll be able to pedal for longer periods more effectively, resulting in increased comfort during your indoor cycling sessions.
3. Invest in padded shorts: Wearing cycling shorts with a padded chamois can make a significant difference in preventing saddle soreness. The chamois acts as a barrier between your skin and the saddle, reducing friction and absorbing moisture. Look for shorts with a seamless design and a snug fit to minimise rubbing and chafing. Avoid wearing underwear underneath your cycling shorts, as it can create additional friction and increase the risk of saddle soreness.
4. Change your position: Sitting on the bike seat for prolonged periods without a break can increase the risk of developing saddle soreness. Switch things up - need a rest? Come up out of the saddle for a short burst. Experiment by moving around on the saddle - move a little further back on the seat and see how this helps. You'll be shifting your bodyweight on a different area of your pelvis, which will offer some relief. 
5. Gradually increase session duration: If you're planning to do longer indoor cycling sessions, it's crucial to gradually increase your session duration to allow your body to adapt. Avoid jumping into long sessions without proper conditioning, as it can increase the risk of saddle soreness and discomfort. Start with shorter sessions aorund the 30 min or 45 min mark, and gradually increase the duration over time, allowing your buttocks to adjust to the prolonged pressure on the saddle. This can help reduce the likelihood of developing saddle soreness during your indoor cycling sessions.
6. Maintain good hygiene: Keeping your perineal area clean and dry is crucial in preventing saddle soreness. Avoid sitting in sweaty cycling shorts for extended periods, as it can increase the risk of skin irritation and saddle soreness. After your indoor cycling sessions, make sure to shower and change into clean, dry clothes as soon as possible. Also, wash your cycling shorts regularly and avoid using fabric softeners or harsh detergents that can irritate the skin.
7. Stay well-hydrated: Proper hydration is a habit. It is important for any form of exercise, but especially indoor cycling because of its sweatiness! Dehydration can exacerbate saddle soreness and increase the risk of chafing. Make sure to drink plenty of water before, during, and after your indoor cycling sessions to stay well-hydrated. Proper hydration can help maintain the elasticity of your skin and reduce friction, reducing the risk of developing saddle soreness. Have a water bottle handy as you ride and take sips during your recoveries. Don't forget to hydrate well afterwards too. This will also help you to avoid headaches.

Indoor cycling is a great way to get fit, burn fat and stay healthy - but it needs to be fun. Make sure you've got a suitable bike setup, work on your technique, hydrate and wear comfortable clothing. Build your indoor cycling habit by starting with shorter sessions and gradually building up.
Remember, if you do start to experience discomfort or pain in your buttocks or perineal area during your indoor cycling sessions, it's important to listen to your body and take action promptly. Rest, adjust your position on the saddle, and address any discomfort to avoid further issues. By taking care of yourself and implementing these strategies, you can ensure a comfortable and enjoyable indoor cycling experience for years to come. Happy pedalling!