Bike Seat Pain for Women: An Awkwardly Comprehensive Guide – Exploring Wild

Ladies, we need to talk about your fork. And my fork. Because I feel your pain .
rightfully I do. Having put over 8000 miles on my touring bicycle in the last ten-spot months, 3500 of those miles packed into 30 loooong days of racing across America, my nether regions are well acquainted with the intricate issues of female bicycle buttocks annoyance .
Women barely have a monopoly on saddleback tenderness, if the complaints of male cyclists I know are any indication. But, we women have a few excess issues to deal with. Our charge annoyance is much a bit more complex… and hard to talk about in assorted caller .
so whether you ’ d like a little extra comfort on your vicinity ride, less pain during your adjacent hundred rush, or are wondering if saddle sores might be a batch breaker on a long-distance bicycle tour, read on for a comprehensive examination resource on overcoming bicycle bicycle seat discomfort specifically for women.

Reading: Bike Seat Pain for Women: An Awkwardly Comprehensive Guide – Exploring Wild

If it ever seems overpowering, always remember this : It IS possible to get comfortable on a bike. And it’s worth the effort.

    Built with ConvertKit
    You ’ ll besides get periodic emails packed full of bike-related resources and inspiration. I think you ’ ll like them ! But don ’ deoxythymidine monophosphate worry, you can unsubscribe any time .

    A Note on Terminology

    For brevity I ’ ll be using terms like “ women ” and “ female ” to refer to people with vulva, because this is what most readers are familiar with. however, I acknowledge that sex and physical anatomy are not always so closely correlate. For example, some people who identify as male have vulvas, and some who identify as female do not, and some people don ’ deoxythymidine monophosphate identify as either male or female. sol to be clear : this article is for people with vulva who ride bikes, and anyone else who finds it helpful .

    A Very Personal Survey

    As part of researching this post, I asked a few hundred female cyclists some identical personal questions about their bodies, bikes, and experiences. The most helpful results from that survey are woven into the perch of this station. If you ’ d like to dive into the details, see the survey results here .

    Types of Bicycle Seat Pain

    If we ’ re going to fix our bicycle seat trouble, first we need to get clean about what kind of pain we ’ ra dealing with and what causes it .

    Bruised feeling around your sit bones

    Believe it or not, this is actually a “ good ” type of pain. As you ’ ll see below when we talk about proper riding side, your bones should be taking most of your weight, so this means you are doing something right .
    This bruised feel can be quite uncomfortable but will likely go away with time as your body adapts. If it doesn ’ t, you may just need to find some bicycle shorts with alight padding in the seat bone area and you ’ ll be good to ride forever. Lucky you !

    Chafing and saddle sores

    Saddle sores and chafing are two of the ways that skin gets damaged from contact with your saddle. Often they happen when skin hang-up on invest where there is greatest pressure from the saddle, or between skin and skin where pressure causes it to rub together .
    bill that a little morsel of chafing is normal when you ’ re first getting used to riding a bicycle. For many people the skin will naturally toughen up and the trouble will go away on its own, or with the help of a little chamois cream .
    But for some people, unfortunately, it gets worse. If it gets bad enough, there can be blood and/or infection. not a good thing .
    fortunately there are many ways to help prevent this type of pain, from comfortable solutions like chamois cream to more technical ones like bicycle put, both covered in detail down below .

    Soft Tissue Pain

    here ’ south where things get even more “ interesting ” for us ladies. In discussion about bicycle saddles for women, “ indulgent tissue ” is much a euphemism for “lady parts ” which is so far another euphemism for vulva : labium, clitoris, and all the soft and affectionate bits that get squished between a bicycle seat and our pelvis when we ride. The issues can manifest as chafe, apathy, or “ just ” extreme point discomfort from blackmail on tissues that aren ’ metric ton entail for it .
    serviceman can besides have delicate tissue discomfort, but because of the way they ’ ra built, it ’ s not normally in such finely tender areas. I ’ ve been told, not that I can personally verify, that men are able to “ adjust ” themselves sol that the critical bits don ’ t get squished. still, everyone can struggle with problems caused by pressure on important nerves and arteries in diverse soft weave in the breakwater area .

    Innies vs. Outies

    There has been some minimal research showing that women with specific types of cram structure and genital shapes are more susceptible to soft tissue pain. In especial, women who have an “ outie ” genital form are more probably to experience delicate weave annoyance than women with an “ innie ” shape ( see this article for background ). My own survey confirmed this .
    The view besides found that the combination of outie genitals with an aggressively forward-leaning military capability is the slippery, with about every passenger in this category reporting significant delicate tissue pain. Saddles with a cutout helped a bantam but, but it ’ second clear that some major mastermind improvements are needed in the women ’ south saddle earth before this problem will be solved .
    piano tissue pain can be eased by fine-tune bicycle status, using chamois cream ( if the issue is chafing ), finding the right bicycle shorts ( often less embroider is better ), choosing a charge with a cutout or split nose, and often a combination of all of the above. Keep reading for all the nitty game details .

    Pubic Bone Pain

    forward lean can besides lead to your pubic bone, which is far forward in your crotch area, resting on the nose of your saddle and taking more burden than it should. This obviously puts a bunch of pressure on the soft tissue caught in the middle, and can besides cause a bruise feel on the bone itself .
    Riders with this problem might benefit from a split-nose saddle, more cushioned shorts, fiddling with their charge tilt, or military capability coach for the lower abdominal muscles to keep the pelvis from tilting besides far advancing while riding .

    Time to Adapt

    Before we dive into more dearly-won options, it ’ sulfur worth noting that some types of bicycle saddle pain get better over time on their own .
    just like our muscles get used to the work of pedaling more, the weave in our saddle area can get used to sitting on a bicycle seat for longer periods of time. If you ’ re new to cycle, give this a sample before you run out and buy a bunch of new equipment .
    ideally, after waiting for the pain from a depend on to subside, you ’ ll go for another drive and experience slightly less annoyance. Keep repeating this and you ’ ll soon notice you can ride far and farther with less and less pain. even on a multi-day go without full recovery time, your body can adapt american samoa farseeing as nothing gets besides out of hand .
    It ’ mho normal to both gain and lose this adaptation with time if your ride patterns change. Expect to work back up to it if you take some time off from cycle .
    This is all all right and bang-up, you say, but what if my pain doesn’t decrease when I ride more? Well, then it ’ randomness time to make some changes. Read on !
    Multi-day tours like the Carretera Austral are great for getting used to long days in the saddle, but can be miserable if you have bigger issues, like bike fit and positioning.

    Bike Fit and Positioning

    An expensive saddle and a vat of chamois cream won ’ triiodothyronine fix your motorcycle seat pain if you don ’ deoxythymidine monophosphate seat by rights on your motorcycle. You ’ five hundred be surprised at how adjustments far from your saddle can make all the remainder in its comfort .
    here are the three adult ones every rider should get familiar with, BEFORE deciding they need a newfangled charge .

    Seat Height

    It ’ sulfur authoritative to get your seat the correct distance from your pedals, otherwise you ’ ll risk saddle pain deoxyadenosine monophosphate well as assorted other injuries, not to mention miss of pedaling power .
    To find compensate seat altitude, sit down on your bicycle ( rest one side against a wall or have a supporter defend it erect ) and put one pedal in its lowest position, near to the shock. With your heel on that pedal, your branch should be straight. When you ’ re actually riding, you ’ ll have the ball of your foundation on the pedal point and your knee will be slenderly bent .
    It ’ s worth repeating the process ( cad on bicycle, branch straight ) on the other side to double assay, once you ’ ve adjusted your seat, to make sure you ’ ve kept your pelvis level in the process. If your buttocks is excessively high, you ’ ll find yourself swaying your pelvis from side to side as you pedal, which can most decidedly cause saddle tenderness .
    Seat altitude is a very simple adjustment to make. I ’ ve done it by the side of the road many times. If you ’ ve never done it before, check out this quick guide, or this one .

    READ:  700C to 650B Conversion, Road Bike to Gravel Rig -

    Seat Tilt

    This is how a lot the nose ( scraggy part at the battlefront ) of your saddle tilts up or down. The right alteration here is a count of test and erroneousness and can be quite insidious. Almost no one likes the nose of their saddle tilted up, and normally the best military position is level or cant ever-so-slightly down .
    A act of personal know here : it can be tempting for us ladies, if dealing with soft tissue pain, to tilt the nose dramatically down in an attempt to get it far from that piano weave. Don ’ thymine overdo it here .
    I was surprised to find that a degree saddle, which encouraged proper riding position alternatively of forcing me to constantly fight a ahead sliding motion, actually did a bunch to reduce my soft tissue pain. If you ’ ve been riding a forward-tilted saddle and aren ’ metric ton comfortable, be surely to try tied even if it seems counter-intuitive .
    Seat tilt can be a short fiddly to adjust the first few times, but here ’ s a good curtly video showing how to do it. It can decidedly be done mid-ride if you ’ re searching for on-the-spot relief .

    Handlebar Height

    The adjust handlebar height depends on your seat height, riding expressive style, and of run your individual body .
    For most amateur riders who aren ’ deoxythymidine monophosphate competing for speed, there ’ s little to lose by going with a slightly higher handlebar altitude. This is normally a more comfortable, upright military position that allows more weight on the sit bones and causes less delicate weave pain for women. If you ’ ra struggling with saddle discomfort, raising your handlebars even fair a half edge may help .
    here ’ s a good video explaining how to adjust handlebar height .
    On a road bicycle with drop bars, rotating your brake hoods up and back has a alike effect .

    Professional or DIY Bike Fitting

    standard wisdom is to visit your local anesthetic motorcycle workshop for a match, where they ’ ll check your position on the bicycle and make adjustments. For good riders this is surely good advice, but casual riders may not want to fork over the cash. here ’ s a pretty good article to get you started on the DIY approach, with some details about what to expect from a professional fitting american samoa well .
    I recommend this DIY set about for casual riders who aren ’ t ready for a professional fit : take a multitool ( I like this one from Park Tool ) with you on a hanker at leisure ride and make experimental adjustments beside the road/trail as you go. It ’ randomness much easier to feel the deviation in a small alteration when you ’ re already a sting run down or afflictive. Plus you ’ ll get better and more confident at making adjustments to your motorcycle, an authoritative skill for any rider .
    Do rehearse at home beginning though ! Otherwise, preceptor ’ metric ton blasted me when you ’ re hitchhike home because you took something apart that you can ’ thyroxine put back together. If you ’ rhenium hesitant to start fiddling with your bicycle, I beg you, at least give it a test ! here ’ s a position about all the bicycle repair tasks I taught myself how to do at home, with tips to help you get started .
    Woman mountain biking through grassy hillsA comfy bike fit is also essential for fully enjoying gorgeous green fields of wildflowers.

    Padded Bike Shorts

    Those tight, padded, diaper-like things you see cyclists wearing ? They ’ rhenium not merely for fashion, ampere fashionable as they may be .
    If you ’ rhenium serious about overcoming persistent saddle discomfort on your bicycle, at some point you ’ re going to need to try a real pair of bicycle shorts .
    The main feature of bicycle shorts is padding in the crotch area, called a chamois ( pronounce “ chamois ” for those of us who don ’ t speak french ). The chamois is designed to provide some embroider and eliminate any seams or harsh spots that might rub in badly places .
    I literally can ’ thymine think of an detail of invest that requires a more personalize fit, so expect a sting of trial and error. Some by and large respected brands to start with are Pearl Izumi, Louis Garneau, Gore, and Sugoi. My own stream favorite, for whatever that ’ randomness worth, is the Louis Garneau Women ’ s CB Carbon 2 short. The padding doesn ’ triiodothyronine bunch improving like my older Pearl Izumi ’ mho, and seems to be lasting a long time .
    Pearl Izumi chamois selection explained. P.R.O. is the top-end option, recommended for riders who spend a lot of time on the bike. Image courtesy of Pearl Izumi.
    beneficial bicycle shorts aren ’ triiodothyronine cheap, thus let me tell you what I ’ ve learned in hopes of shortening your trial and error process .
    Don’t wear underwear with bike shorts.
    Trust me. They ’ rhenium mean to be wear solo. Chafing is a common problem otherwise .
    If you ’ re wondering how to deal with your period in this case, I highly recommend trying a menstrual cup for cycling ( and everything else ! ) .
    For those who in truth prefer to wear underwear with their bicycle shorts ( possibly you can ’ triiodothyronine wash your chamois every night on a multiday enlistment ), a few view respondents recommended thinly women ’ mho boxer-briefs like these .
    More padding is NOT always better.
    If soft weave pain ( pain in your dame parts ) is your main issue, heavily padded shorts can actually make this worse by putting more pressure on that tissue. ideally, you want shorts that lightly pad your sit bones but don ’ thymine have excessively much embroider in the middle / genitalia sphere. You besides want to make sure the sit down bone embroider is actually under your sit bones ; not all shorts will align with all pelvic shapes .
    For example, for me personally the Pearl Izumi “ PRO ” women ’ sulfur shorts were a worthwhile promote over the less expensive “ Elite ” and “ Select ” versions, which both had a thick chamois but actually caused me more balmy tissue annoyance .
    Watch out for seams in bad places.
    This is another direction more expensive motorcycle shorts generally differentiate themselves. I had chafing from the seam around the stage openings while touring until I upgraded to a smooth option .
    Tight is good.
    You want your shorts to fit like a second skin, so they don ’ metric ton move about when you pedal. If they move against your peel, they ’ ll finally cause chafing .
    When putting your shorts on, always pull them ALL the way up.
    sometimes this takes some writhe, but you want the material to go all the means into the creases where your leg meet your torso, and you don ’ t want any feeling of framework binding around your legs as you move. Grab some fabric around each second joint and pull it upward, or drop into a few trench squats to get things in the correct place before hopping on your bicycle. This helps prevent framework rubbing against your bark with each bicycle stroke, causing chafe .
    The padding wears out over time, unfortunately.
    If you ’ ve been using the lapp match for hundreds or thousands of miles and it ’ s starting to feel a little bland, it ’ s meter for a newfangled pair .
    Alternate brands and models on consecutive days.
    If you ride much, particularly on a multi-day tour or bikepacking trip, try to find two models that both work for you and alternate between then. The idea is that each will irritate you in slightly unlike places, and by alternating you give those places more clock to heal .
    You can wear other pants or shorts over them.
    cycle shorts are tight and padded for a reason, but if you ’ re not into that count, you can always rock a pair of baggy batch bicycle shorts over them. personally I ’ molarity all about it. These Club Ride Savvy Shorts are my absolute front-runner ( cute cut, identical comfortable, pockets in all the proper places ), and I ’ ve besides used these Zoic Navaeh MTB shorts ( or these longer ones for bicycle tour in button-down countries ) .

    Chamois Cream

    What causes irritating chafing ? Friction. What causes friction ? Things rubbing together, like your invest against your skin, or your skin against your other skin .
    If you ’ rhenium already riding in bicycle shorts with a smooth chamois and things distillery don ’ metric ton feel estimable down there, it ’ s time to get serious about reducing clash .
    What reduces clash ? Chamois cream. It ’ s basically a lubricant designed to help things stay all slippy-slidey down there. not everyone finds it helpful, but for those who do, it can be a game-changer .
    How to use chamois cream ? Just slather it on anywhere you feel irritation or chafing. This might be where your sit bones or the creases of your groin touch your bicycle seat, in between your butt boldness, all up in your lady bits, or literally ANYwhere else you have issues. You can apply it directly to any rough spots on your chamois or shorts besides .
    Apply liberally, and reapply ampere frequently as needed. After going to the toilet is always a good time since it tends to get wiped off, but yes, you can reapply on the english of the road ! Turn your back, stick your hired hand down your pants, and you ’ ll be done before anyone notices .
    Which chamois cream is good ? There are a LOT of options on the market, many with amusing names, and I suspect most of them work for most people .
    The most popular, and my own personal choice, is Chamois Butt ’ radius. They have a women-specific version, Chamois Butt ’ r Her, with female-specific ph counterweight. So far I haven ’ t noticed any dispute between them. I find the little packets truly convenient ; I keep an open one in a credit card bag and it normally lasts me 2-3 days while touring .
    other popular recommendations from the survey results are Assos and Hoo Ha Ride Glide ( who could resist a identify like that ? ) .

    READ:  Vintage Raleigh Record 10-Speed Mens Road Racing Bicycle Sports England Triumph • $124.95

    Choice of Bicycle Saddle

    Your charge, or seat, is often the beginning locate people look when trying to solve bicycle seat pain. It ’ mho besides one of the most expensive changes you can make, which is why I discussed the cheaper options like chamois skim first. If you ’ ve tried the tips above, given yourself some meter to adapt, and still aren ’ deoxythymidine monophosphate comfortable on your bicycle, it might be clock time to look at your saddle .
    Less expensive bikes much come with stock saddles that are basically intended to be replaced if you ’ re going to ride a batch. Survey results showed that riders whose saddle came with their motorcycle were significantly more probably ( 60 % ) to say they were unsatisfied with their saddle, compared to riders who had chosen their own saddle ( 38 % ) .
    so if you ’ ve covered the basics above, or if you can tell right aside that your saddle international relations and security network ’ t the right size or condition for you, it ’ mho time to delve into the populace of saddle choices .
    For a number of specific charge recommendations based on review results, research, and personal experience, see 7 Most comfortable Bike Seats for Women .

    Correct Saddle Fit and Width

    When correctly positioned on a bicycle seat that ’ s correct for you, the bones of your pelvis – specifically the sit bones – should be taking most of your weight. This keeps the blackmail on your skeleton, which can handle it, and off the surrounding soft weave, which can ’ triiodothyronine .
    When riding in an erect carriage, your sit bones ( ischial tuberosities for those who are anatomically slope ) should be taking most of your weight. These are those bony protrusions that are the closest your skeleton comes to making contact with a moderate when you sit.

    Read more: Road Rash! Part I

    As you start to lean far fore for more aggressive tease, your pelvis rotates ahead, and the osseous surfaces called the subscript pelvic ramus ( plural of ramus ) start to take on the weight. The outer space between them becomes narrower the further advancing you lean .
    Having a good mental video of all this can help you troubleshoot your motorcycle saddle pain issues more effectively. For a much better explanation I highly recommend you watch this short television, complete with a model skeleton, before reading on. Go ahead, I ’ ll wait .
    The significant factor here is saddle width. generally speaking, riders who sit erect on their bikes will need wider saddles and those who lean aggressively forward will need pin down saddles. But sit bone width is besides a very individual gene ; cyclists who measured their model bones for the survey reported numbers from 120 – 168 millimeter !
    For model, here are two saddles designed for two very unlike riding postures :
    This narrow-minded saddleback is intended for the more forward-leaning model normally used in road ride :

    This saddle, much wide at the spinal column, is intended for the upright military capability used on fooling cruiser bikes :

    When you sit on your bicycle, if the charge feels like it ’ second pushing up between your sit bones, it is too narrow ! This is more common for riders who sit identical upright, since the bone support structure is at its widest in that position .
    On the other bridge player, if your charge supports your sit bones but chafes the insides of your thighs where they meet your pelvic area, it might be too wide or not tapered adequate for your body. This will be more common for riders who lean forward, since that leads to narrower bone structure supporting more system of weights. Some chamois cream on your inner thighs may or may not help, but is decidedly worth a try before you change saddles .
    Some bicycle shops can actually measure your sit down bones ( don ’ metric ton concern, it ’ randomness not vitamin a invasive as you might think ! ) and tell you which saddles are in the right range. Another option is to take a charge into the change room and “ hear it on ” to see how it lines up with your torso. If it seems bright, then try it on an actual bicycle .

    Soft or Hard

    Before you reach for that ultra-plush cruiser saddle or gelatin seat cover, know that softer is not always better, especially for long rides. Soft seats allow more drift, which can cause more chafe, and can besides put more pressure on easy weave as the sit bones sink into the pad .
    There ’ s a reason many long-haul bicycle travelers ( myself included ) swear by classic Brooks leather saddles. They ’ rhenium hard, but they mold to your bones over time, making them hard in just the right places .
    My Brooks B17 in action in Vietnam


    You ’ ve probably seen at least one bicycle seat with a cutout – an indentation in the middle to relieve press on delicate bits. Does it in truth help ? No one knows until they try .
    You might think having more quad down there will fix everything, and for some women it does. Those with “ outie ” genital shape are specially probably to find it helpful, as are those who ride in a more aggressively forward-leaning military capability .
    But for some people a cutout just concentrates pressure on a smaller area, or creates more edges that can lead to chafing. The cutout supreme headquarters allied powers europe can make a bad deviation excessively ; not all cutouts will be right for all riders .
    If a cutout doesn ’ deoxythymidine monophosphate provide relief in the cushy tissue area, a split scent or full-length cutout is a coherent future mistreat. Saddles like the Selle SMP TRK and ISM Pn3.1 extend the cutout channel foster forward to reduce press in more places, while still offering the bicycle handling control of a convention saddle nose .
    Specialized is besides trying to tackle the easy tissue issue with its Mimic engineering, which is decidedly worth a look for those even suffering with a cutout saddleback .

    Women-Specific Saddles

    many manufacturers make women-specific bicycle saddles, which is a bang-up matter. however, know that simply being women-specific is NOT enough to ensure a great fit for you personally. There ’ s placid a wide range in personal variation, and a saddle that ’ mho perfect for one charwoman might be a torture device for another .
    It ’ second much assumed that women need a wider saddle than men, ascribable to the across-the-board width of our seat bones, related to the whole childbearing thing. So women ’ second saddles typically have a wide-eyed back and then taper more dramatically toward the front. But actually, there are batch of women who have narrower sit bones than enough of men. The dispute is entirely meaningful if you measure lots of people and then average them .
    sol if your sit down bones are not peculiarly wide and the saddle mastermind international relations and security network ’ t particularly detailed, you may be equitable ticket with a “ men ’ south ” or “ unisex ” bike saddle .

    Try Before You Buy

    How do you know if a saddle is right for you ? This depart is challenging. For many riders, particularly well-trained endurance cyclists, the biggest issues won ’ thymine show up until deep into a long ride .
    Some bicycle shops will let you try a saddleback for a few weeks before invest, though this doesn ’ t apply to leather saddles because of how they ’ re designed to conform to the rider ’ south torso. Others have a “ saddle library ” where you can borrow a issue of models for quiz rides .
    You can besides try buying used on eBay to save a few bucks, and/or sell your lightly used saddle there if it doesn ’ deoxythymidine monophosphate work out. possibly you can borrow from a acquaintance or a helpful passenger in your local cycling group .
    Try asking your local bicycle patronize for their ideas besides. even if they don ’ t allow you to try before you buy, they may have other thoughts on how to increase your odds of a dependable match .

    Core Strength

    Since proper bicycle fit is a dance between motorcycle and rider, we can ’ triiodothyronine expect the motorcycle to do all the adjust. As riders we have a batch of control over how we sit on the motorcycle, even without loosening any bolts .
    Core intensity is huge in terms of bicycle put. I don ’ thymine mean how many situps you can do or whether you have a six carry. I mean functional military capability in your cross abdominus and lower abdominal muscles, allowing you to control the joust of your pelvis while your legs are spinning in circles and you ’ re eating a granola prevention with one hand while avoiding potholes and keeping one center on traffic .
    If you ’ re lacking this type of core lastingness, your pelvis will tilt forward more than it should while riding. This can cause that dreaded easy weave trouble and overcharge you of power in your pedal stroke .
    To understand the proper use of your core muscles while riding, think about pulling your navel in toward your spinal column and curling your tailbone under, rounding your lower back slightly ( or at least not arching it ) as you ride. You should notice a deviation in how your body feels on the saddle as you do this. possibly you ’ ll besides notice an increase find of stability and persuasiveness in your legs .
    To make this position hard and automatic pistol, function on strengthening your cross abdominus muscles, lower acrylonitrile-butadiene-styrene, and besides glutes. These muscles work as a team to stabilize your pelvis while biking and doing pretty much anything else. Your entire torso, not fair your genitalia, will thank you for keeping them potent .
    These resistance bands are possibly the best investment I always made in my functional force. sometimes I throw one in my pannier or seat bag on multi-day rides just to make certain my glutes are hush paying attention. This post on simple dwelling exercise gear might help besides. And for those will to spend a few bucks a month on high-quality on-line fitness teaching, I ’ meter presently digging Peloton for their massive library of yoga and persuasiveness classes ( including some killer whale core workouts ) .
    Female bikepacker taking snack break


    Let ’ s not forget good old fashioned hygiene. not alone will these tips help reduce saddleback sores on multi-day rides ; they ’ ll help prevent yeast infections and urinary tract infections which can sometimes be triggered by farseeing days in the saddle .
    The general goal, probably not besides surprising, is to keep things clean and dry to prevent emergence of things we don ’ triiodothyronine want growing. This gets more unmanageable on multi-day trips like bikepacking or touring, but it ’ second still deserving striving for american samoa much as conditions allow .
    Change out of your bike shorts arsenic soon as you ’ re done ride. Change into some breathable underwear to let things air out ( I love merino wool panties for this purpose while traveling on my bicycle ) .
    Shower or wash as soon as you’re done riding. If you ’ rhenium camp on a bicycle tour or bikepacking trip, wash your crotch area and anywhere that ’ s chafed evening if you ’ re not able to take a full moon shower. In a pinch, a few squirts from your water bottle will do. Do this away from water sources like streams and lakes as part of leave no hound ethics .
    If water is actually barely, baby wipes can work, particularly these deluxe shower wipes ( I know they say they ’ ra for dudes, but trust me, they are amazing ). Wipe presence to back to avoid moving bacteria from the bet on to the front, where they can cause infections .
    Wash your bike shorts before wearing them again. I know, on bicycle tours or bikepacking trips this can be hard. Rinsing them out in a motel sinkhole is fair finely ( use a ennoble soap if possible ). If camping and water is scarce, try to at least rinse off the chamois. Better however, heat some water with a camp stave and wash the shorts fully ( off from the urine source – leave no trace ! ) .
    Let your bike shorts dry before wearing them again. I know, this can be hard when camping in cold or humid climates. If staying in a motel, a fan or heating/cooling system ( anything that circulates air ) can help. If you bring two pairs, you can strap one to your motorcycle and let it dry in the sun the adjacent sidereal day while wearing your fresh one .
    Yes, I ’ ve broken some of these rules on bully multi-day rides when I didn ’ t have adequate clock time, department of energy, or water to follow them. Endurance bikepack race, for example, is much a single-chamois kind of position. so far it ’ second worked out fine for me. But some women are more susceptible to issues than others, and it ’ second better to be careful when potential .
    It’s easy to let hygiene slip a little bit while bikepacking… It’s not the end of the world, but do your best.

    READ:  Bike Brand Review: Should You Buy A Cannondale Bike?

    Hair Down There

    Like most things bicycle saddle related, the optimum country of your hair down there is a personal decision. Among the survey respondents, answers were unusually evenly rip : 25 % of women who shaved or waxed their pubic hair said it made riding MORE comfortable, while 25 % said it made riding LESS comfortable, and 50 % said it made no deviation .
    The closest you can get to a cosmopolitan accuracy here is probably this : short abrasive “ stubble ” never did anything to increase anyone ’ south consolation. so be careful about your time if you choose to remove hair .

    While Riding

    flush with all the above variables tuned just right, it ’ sulfur normal to have some discomfort if you ’ re in truth pushing the time you spend in the saddle. When I raced my bicycle across the United States, there was barely no way to feel wholly comfortable after sitting on the thing for 16+ hours a day .
    ideally, this type of discomfort is accomplishable and doesn ’ metric ton derail your ride. here are a few tips and observations to help you deal with it .

    Short breaks help a lot.

    If you can take the weight off and let some lineage stream back into squished tissue for even equitable a few seconds, riding will be more comfortable ( for a little while at least ). On rolling hills this is easy ; just let your legs take more weight while you ’ re coast declivitous. On uphills you can stand out of the charge for a few pedal strokes to get some relief .
    consistent compressed ride is the worst for me in terms of charge discomfort, so I make indisputable I stand up for a few seconds sporadically, coasting ampere far as I can before slowing to the compass point where I need to pedal again, and repeating a few times .
    If these mini-breaks aren ’ deoxythymidine monophosphate providing relief anymore, it may be time to get off the bicycle for 15 minutes and take a nosh break. This obviously won ’ metric ton work for competitive racers, but for the rest of us, it can be wholly deserving the better comfort on the remainder of the ride .

    Stronger legs can reduce saddle pain.

    When I ’ megabyte find truly hard and coordinated on my motorcycle, my saddle area hurts less because my legs are taking more of the burden and my core is more engaged. Getting stronger is a slow process, but this is something extra to look advancing to for those who put in the time and feat ( in addition to being able to ride far and faster ! ) .
    In the sketch, a third base of the women who ’ d try military capability trail said it improved their saddle comfort slightly or a distribute .

    Rougher and less consistent terrain can be better.

    When I ride more dirt and perplex than sidewalk, like when bikepacking and mountain bicycle, my saddle issues are normally better. It seems counter-intuitive because it ’ south bumpy, but the greater variety show in body position keeps any one position from getting excessively sensitive. If you ’ rhenium intrigued by this idea, for saddle-related reasons or otherwise, this bikepacking guide for beginners might pique your interest .
    It turns out I ’ meter in the minority, because view respondents were actually more likely to say uncut terrain made their problems worse ! however, a few ( 9 % ) did find improvement with off-road ride, so it may be worth a shot. Plus, it ’ s cover girl to get away from all the traffic on the roads .
    Nothing helps saddle soreness more than spending time out of the saddle…

    Treating Saddle Sores and Chafing

    I sincerely hope this article improves your saddleback discomfort position ! But sometimes, even with a decent charge, shorts, and bicycle fit, we can hush have issues. If you ’ ve already got some skin annoyance down there, here are recommendations from the survey about how women can soothe and heal charge sores and chafing once the damage has been done .

    • Chamois butter can soothe irritated skin, in addition to reducing the irritation in the first place.
    • Neosporin / antibiotic ointment helps keep open wounds from getting dirty or infected, and can be soothing too.
    • Zinc oxide / diaper rash powder can help soothe irritated skin from chafing or heat rash.
    • Some women swear by tea tree oil or witch hazel for cleaning and medicating saddle sores.

    Advice from Cyclists to Cyclists

    I can ’ thymine intend of a better way to end than by quoting some advice directly from the cyclists who responded to my sketch. Though many are still struggling with afflictive issues, their responses radiated continuity, optimism, encouragement, and an obvious sleep together of cycling. here are just a few of their responses when asked what advice they would give to other riders struggling with trouble :
    “ Don ’ t give up on bicycle, keep looking until you find one that doesn ’ t cause pain. Don ’ deoxythymidine monophosphate put up with pain, it shouldn ’ triiodothyronine be region of cycle. ”
    “ Keep trying new saddles and motorcycle suit. The seat or fit is the issue NOT YOU. ”
    “ Find a actually good fitter, have some uncomfortable conversations, and keep trying. ”
    “ You ’ re not alone. Each person will have different answers then you have to trust what you feel more than anyone ’ second advice. ”
    “ Stick it out ! Riding is super fun ! But trouble does suck. ”
    “ Read, research, don ’ t keep placid ! ”

    In Conclusion

    I know that was a fortune of information. If there ’ s one thing I want you to take away from this, my cycle sisters, it ’ second that you have options. You don ’ t have to merely endure the pain .
    While riding a bicycle will never be arsenic comfortable as sitting on a plush couch ( if it is for you, please contribution your secrets ! ), it should be possible to manage your issues well adequate to meet whatever your personal bicycle goals are .
    besides, if you have a cycle man in your life sentence who doesn ’ deoxythymidine monophosphate seem to amply understand your distress, have him take a look at this article written by an empathic male cyclist .
    Saddle discomfort is different for women, it truly is. Let ’ s get the word out and help more ladies find a solution, so we can all enjoy the improbable freedom of experiencing the global on two wheels .

    More Cycling Resources

    If you ’ re a gal who digs bikes, you might besides like these :

    New project!

    Discover bike travel and bikepacking blogs from riders all around the world .
    You might also like my other project:

    About the Author

    Hi there, I ’ megabyte Alissa. I ’ ve traveled over 14,000 miles ( enough to stop count ) by bicycle and still can ’ metric ton end plan my adjacent drive. Pavement and panniers or singletrack and seat bag, I love it all. On my bicycle I feel absolve. Learn more or say hawaii .
    Excited about bikepacking but need help getting started ?
    The Bikepacking Trip Planner Workbook could be the nudge you need to get your wheels rolling .

    Bike resources in your inbox?

    There ’ sulfur more where this came from ! Sign up here for casual emails entire of inhalation and data about bikepacking and bicycle touring .

      Built with ConvertKit

      Share the Adventure

      If you found this article helpful, please consider sharing sol more people can benefit from it :




      Pin For Later

      Picture of female touring cyclist making sad face, with text overlay: Pain in the butt? Fixing bicycle seat pain for women
      Pictures of bicycle seats with text: stopping saddle soreness for female cyclists

      source :
      Category : Cycling

      Be the first to comment

      Leave a Reply

      Your email address will not be published.