By Ed Pavelka of www.RoadBikeRider.com
Since the late 1990s, saddle design has seen major innovation.
A big impetus came from a prominent doctor's contention that sitting on a bike seat might lead to damaged nerves or blood vessels in some men. This risk, plus the occasional bout of temporary genital numbness that many riders experience, put designers into action.
The
result is a new generation of saddles with special shapes, padding or cutouts to
reduce crotch contact and pressure. As a side benefit, riders have found that
they experience fewer saddle sores on these seats.
Saddle selection is
highly individual. Despite how effective a saddle might look or how highly
praised it might be by a riding buddy, there's no guarantee that it will be
comfortable for you. You need to ride it to tell.
Here are some selection
guidelines, followed by two things you must do to further reduce risks and
discomforts: (1) develop a good riding position, and (2) use smart riding
techniques.
Saddle
Selection
Width. Squat
and sit on a low stool or curb. What you feel supporting your weight is your
ischial tuberosities, the points of the pelvis that are commonly called the "sit
bones." These are what should support your weight on a saddle.
A seat
that's too narrow will place your weight on the soft tissue between your sit
bones -- for men, on the perineum where the penile nerves and blood vessels are
located. Women also need to put a high priority on width because, on average,
they have wider sit bones than men. Anatomically designed women's saddles are a
bit wider in the main sitting area.
Curvature. Looked at
from the rear at eye level, a seat should be flat or only very slightly domed. A
significant curve causes your sit bones to be lower than the saddle's center,
contributing to crotch pressure.
Dip. Looked at from the
side at eye level, a seat should be nearly flat from nose to tail. A slight dip
(say six degrees or less) is helpful to give you a feeling for the saddle's
center while riding. More dip creates positioning problems. That is, when the
nose is set level, the tail sticks up and may be uncomfortable to sit on; when
the tail is set level, the nose goes up and exerts pressure right where you
don't want it.
Padding. Some is good, more is not
better. You want enough foam or gel to cushion your sit bones for comfort. Thick
padding can actually increase crotch pressure because as your sit bones sink in,
this has the effect of making the center press upward.
Special
sections. These are what set the new generation of saddles apart. These
sections range from gel-padded areas, to wedge-shaped cutouts, to holes through
the top. Rider reactions to these innovations are all over the board. Do they
lessen contact or pressure? No doubt. Do they absolutely, positively prevent
numbness or worse problems? No saddle maker can guarantee that. Are they
comfortable? It depends on whom you ask. The saddle that one rider swears by
will be the same saddle the next rider swear at. There's simply no way of
knowing until you ride on a given design. Some bike shops have a test ride
program or will allow you to return a saddle that you simply can't
stand.
Saddle
Position
Please check
our guidelines in the article, How
to Perfect Your Riding Position & Technique. You'll find advice for
setting saddle height, tilt and fore/aft location. Of course, don't stop at the
saddle. Go though all of the steps to get an overall well-balanced riding
position. If your saddle position is right but your handlebar position isn't,
you still might run into problems.
TIP! For many guys, a saddle
that's slightly off center (compared to the top tube) feels more comfortable. If
the nose keeps pressing you in the wrong spot, try a bit of left or right angle.
According to Andy Pruitt, Ed.D., who has refined the positions of many top
cyclists, the right approach is always to make the bike fit your body instead of
making your body fit the bike.
Riding
Techniques
The rule is simple:
Don't sit statically in one place for more than a few minutes. When you
keep moving on the saddle, as well as on and off the saddle, you avoid constant
pressure and compression. Blood keeps circulating, nerve transmissions keep
flowing, and the risk of numbness is greatly reduced.
This is pretty easy
to do off-road, where terrain changes and body English keep your crotch from
locking into a set position. It's harder on a road bike unless you cultivate
some good habits.
For example, get out of the saddle for at least part of
every hill. Stand when exiting every turn or any other time you need to
accelerate. Even just a few seconds is helpful when repeated often. On a ride in
flat terrain, shift to a higher gear so you can stand and pedal out of the
saddle for at least 30 seconds every 20 minutes. When sitting, keep your butt
far enough back for your sit bones to be supported by the seat's wide rear
section. Beware of the tendency to creep forward onto the nose and dwell there,
especially when pushing hard or riding in a low position.
Other Pointers
If you
use an aero bar, you'll tend to lock into a low, forward position for
minutes on end. It's a nuisance, and it takes effort, to break this position to
stand. But it's risky if you don't. Also, try to stay back on the wide area of
the saddle. Tilting the nose down 1 or 2 degrees can reduce crotch pressure, but
more will tend to make you slide forward onto the skinny nose.
Ride
like a jockey when you come to anything rough. By leveling the pedals,
flexing your knees and holding your butt an inch above the saddle, you'll avoid
impacts that can cause bruising and pain. A shock-absorbing seatpost is another
way to reduce the risk, but don't let it lull you into remaining seated all the
time.
Carry stuff on your bike, not on your body. This isn't
always possible, but realize that when you ride with a backpack, fanny pack or
hydration system, you are adding weight to your seat. This makes a wide,
supportive saddle even more important. The same goes if you're
overweight.
Be smart when riding indoors. With no terrain changes
or other natural opportunities to move your butt, you need to invent some. Pedal
out of the saddle for one minute in every five. Consciously move to a different
sitting area every couple of minutes. Keep sessions short and varied rather than
long and steady. Using bigger gears lightens saddle pressure because your feet
must push harder.
Wear high-quality, lightly padded cycling
shorts. These, plus a skin lubricant such as Chamois Butt'r, increase
comfort and reduce the risk of developing raw or tender spots. These can stop
you from shifting position to all parts of your crotch and the
saddle.
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The Crucial First
How to Solve Saddle Sores
How to Solve Painful 'Hot Foot'
How to Choose Cycling Shorts
How to Find a 'Safe Saddle'
How to Choose a Bike Club
How to Hold Your Own on Fast Club Rides
How to Survive Road Hazards
How to Deal with Bad Dogs
How to Perfect Your Position & Technique
How to Hydrate for Better Performance
How to Eat for Endurance
Three Essential Techniques for Roadies
Three Advanced Techniques for Roadies
How to Ride in a Group
Sports Medicine Tips from an Expert
How to Find Time for Cycling
How to Ride in a Paceline