Saddle sores are not fun, especially not while you’re on a long, multi-day cycle tour! They can be quite a challenge for cyclists. Saddle sores can range from mild irritation, to painful sores that disrupt your ride. Fortunately, with the right strategies and products, you should be able to prevent saddle sores. Let’s look at your options.
1. Choose the Right Saddle
Saddles are highly personal, and just because a particular saddle works for your best friend is no guarantee that it’d work for you! This may sound counter-intuitive, but avoid overly-padded saddles. Those are soft and comfy for a few short miles, but absolutely will restrict blood circulation to some of your nether regions. And that’s a great way to start saddle sores!
When riding a bike, your weight should be mainly on your sitting bones, and not on soft tissue. This means you need a saddle that matches your anatomy. A saddle that matches your anatomy reduces pressure points and friction. You should seriously consider visiting a bike shop for a professional fitting. Some bike shops will lend you a saddle, so you can try it out over a few days.
Many, perhaps the majority of cycle tourers, favour leather saddles, like Brooks. My bike has a leather saddle, from Spa Cycles’ own range, and it’s the most comfortable saddle I ever owned. This is because leather saddles – after some time and distance, mould themselves to your unique anatomy, and therefore become custom-fit saddles. Just be warned, this can take a fair while.
2. Invest in Quality Padded Shorts
Cycling shorts with a good chamois (it’s pronounced “shammy”) are essential, but you don’t have to buy the most expensive. I’ve had great results with cycling shorts from Lidl and Aldi, and worse results from Dare2Be and Decathlon shorts. Good shorts reduce friction and provide cushioning. Never wear underwear beneath your shorts, as seams can cause chafing. With seams, at first you won’t notice, but when you notice, it’ll be too late!
You may also benefit from washing your shorts with tea tree oil, or applying diluted tea tree oil directly to the chamois. However, test this out at home first!
3. Apply Chamois Cream
Chamois cream creates a protective barrier to reduce friction and prevent irritation. Apply it directly to your skin, and not the chamois pad, before each ride. Here’s where people go all evangelical on what brand of chamois cream you should use. Some brands are blazingly expensive.
However, as many thousands of parents know, Sudacrem works wonders, and costs a fraction of the price. And it’s well-tested – Jenny Graham relied on Sudacrem while setting her round-the-world cycling record. As an alternative, you might want to make your own.
4. Maintain hygiene
Personal hygiene is always very important, but perhaps even more so when cycle touring. Of course, unless you stay overnight in hotels or B&B’s, or even formal camp sites, keeping clean while cycle touring can be a challenge. Remember, sweat and bacteria can exacerbate saddle sores.
5. Adjust your bike
If your bike isn’t set up correctly for your body, it can lead to excessive pressure on your nether regions. And that’s almost guaranteed to cause saddle sores. Ensure your saddle height, tilt, and handlebar position are correctly adjusted. A professional bike fitting service can make a significant difference.
6. Take breaks and shift positions
Long hours in the saddle can increase the risk of sores. Stand up on the pedals occasionally, to relieve pressure, and improve blood flow. Incorporate regular breaks into your ride, to give your skin a rest. Remember, you’re cycle touring, not racing, so taking lots of breaks is encouraged.
7. Stay hydrated and nourished
Dehydration can make your skin more prone to chafing. Drink plenty of water during your ride. More regular drinking of smaller amounts of water is better than trying to drink a litre at a time. The food you eat can contribute towards keeping your skin healthy and resilient.
8. Monitor and treat early signs
If you notice redness, or discomfort, address it immediately. Clean the area, apply an antiseptic cream (Sudacrem, anyone?) and consider taking a rest day. Persistent or severe saddle sores may require medical attention.
By following these tips and using the right products, you can significantly reduce the risk of saddle sores. After all, you much rather want to focus on enjoying your cycling adventure, don’t you? Remember, prevention is always better than cure!