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Padded cycling shorts - yes or no?

12/4/2023

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- ICI staff

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If you're a regular indoor cyclist or an instructor, you know that comfort and performance are crucial for an enjoyable experience on the bike. While you may have the basics covered with cycling shoes and appropriate clothing, there's one item you may want to think about: padded bike shorts. These shorts can make a significant difference in your comfort, performance, and overall experience during indoor cycling classes. Let's have a look at how you can benefit:
Say 'goodbye' to a pain in the bum
One of the most common complaints among cyclists is undercarriage pain, which can be uncomfortable and affect your performance. Padded bike shorts are designed with cushioning, designed to reduce prolonged pressure from the saddle on sensitive areas. This cushioning can help alleviate numbness and pain caused by pressure on key pelvic areas as well on the sciatic nerve which runs from your spine, across your buttock and down your leg, as well as reduce friction between the saddle and your groin, preventing uncomfortable chafing and therefore making your ride more comfortable with less pain, aching and/or numbness.

Quality padded shorts will wick moisture (sweat!) away from the skin, helping to improve comfort and reduce risk of chafing or rashes.

Improve technique
If you're preoccupied during your ride with avoiding discomfort, this can affect your technique, whcih can then affect your training effect. Taking away the discomfort means you can focus on your technique and nailing your personal best.

Find the right fit
When choosing padded cycling shorts, fit is important. Look for shorts that hug your body, but are not overly tight. The right cut and contour for your body, including leg grips and crotch chamois that suit your needs, can ensure maximum comfort and effectiveness. Wear your padded shorts without underwear to reduce friction. If you're prone to chafing, consider using chamois cream (available online and also at reputable bike and triathlon shops) as can further reduce friction during your sessions.

If you have persistent pain or numbness
Generally saddle pain reduces as you get used to spending more time on the bike - providing you've got an effective and appropriate bike setup for your dimensions (get it checked if you're not sure). The part of the pelvis that we use for sitting on a saddle is not the part of the pelvis that we're usually putting our bodyweight on, and so it can take a bit of getting used to when we're starting out or upping our ride time. If you feel any pain or numbness is unusual, the discomfort persists, or if you are worried, it's best to get checked out by a doctor.


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    Categories

    All
    Advice For Venues
    Applied Physiology
    Basics
    Bike Setup
    Business Management And Development
    Cadence
    Class Instruction
    CPD
    Cycling Technique
    Dictionary Of Intervals
    Diversity
    Equity
    FAQs
    FTP
    Heartrate Training
    ICI Guides
    Inclusion
    Indoor Cycling Life
    Institute News
    Instructor Tips
    Kit
    Marketing
    Pedalling
    Power
    Recovery
    Research
    Rider Care
    Session Design
    Session Profiles
    Session Segments And Challenges
    Special Populations
    What's Working Now

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  • Home
    • For Managers
    • Train to be an instructor
    • CPD training for Instructors
  • Courses
    • ONLINE indoor cycling instructor training course
    • ICI Indoor Cycling Instructor training course (1 day)
    • ICI indoor cycling instructor training course (2 day)
    • Indoor Cycling with Power
    • Studio Manager course
    • Indoor Cycling for the Older Adult
    • Upgrade your certificate to ICI standard
    • More CPD courses
  • Course dates
    • UK indoor cycling instructor training >
      • Aldershot, Hampshire
      • Bristol
      • Manchester
      • West Midlands (Aldridge)
    • International indoor cycling instructor training
  • Join ICI
  • Contact
    • About
  • Free resources
  • FTP training
  • Code of Conduct
  • Terms and conditions