Saddle Sores
Saddle sores can prevent you from enjoying your riding, throw you off your training schedule, or make you sick with a bacterial infection. Sores typically develop when you are doing long hours in the saddle, so you may not develop this issue until you are spending 10+ hours per week riding your bike. They can also be more prevalent when you ride more frequently throughout the week, such as riding six or seven days per week, or from a poorly fit saddle.
What is a saddle sore? A saddle sore is a bacterial infection that develops when the skin barrier is broken down at the saddle contact area due to high friction, pressure, and moisture on the saddle. There is the rash type, pimple type, hard nodule type (beneath the skin), and the swelling type.
The skin is the first line of defense when it comes to the body’s immune system and its ability to fight off foreign substances. When the skin of the saddle contact area is broken down, the present bacteria can enter the body. This causes an immune response in the hours after training, and the body attempts to eliminate the bacteria that has gotten under the skin. This can lead to pain, swelling, and sores in the succeeding days which makes it very uncomfortable to ride.
The best way to prevent saddle sores is to prevent the break down of the skin barrier and to keep the bacteria on the skin outside of the body. This can be accomplished by using high-quality bib shorts, chamois cream, and using a proper fitting saddle. A skin repair gel (Assos) can be used after rides to help heal the area and lessen bacteria’s foothold. It is also a good idea to use antibacterial soap on the infected area when showering to kill off any bacteria that try to enter the body.
It is also important to start every ride with a clean pair of bib shorts, and a clean skin surface by using a baby wipe before putting them on. Only be in your kit when you are riding, and get out of your kit as soon as you can after a ride and clean them. You can also spray your bib shorts with antibacterial spray after the wash to further eliminate any bacteria that might be present (less necessary). If you have not gotten the hint yet, saddle sores have everything to do with maintaining the skin barrier and preventing bacteria from getting under the skin.
When you are riding, your saddle choice can make a big difference in terms of comfort and how much pressure/friction you experience. Trying out some different saddles or consulting a professional bike fitter may help you find a better saddle that works for you. It is also a good idea to stand up every so often during your ride to relieve pressure/friction, and this also allows for blood flow to increase at the saddle contact area.
Personally, I’ve discovered that a saddle without a center cutout suits me best to evenly distribute the surface area. I used to get saddle sores in the “gutters” of my thighs using saddles with cutouts. I’ve found I need a narrow saddle too, so I use a WTB Silverado which is narrow without a cutout.
Saddle sores come in many different variations. Some start as a rash but can lead to a cyst-like infection. The worst case is when a hard nodule develops deep under the skin, and cannot be removed. If you find yourself with a saddle sore of any kind, it is important to let it heal on its own. Tampering with a saddle sore only prolongs recovery time and may actually make the infection worse as opening the wound allows for more bacteria to enter, and drains the white blood cells fighting it off. DO NOT TRY TO DRAIN OR POP SADDLE SORES.
The reason bacteria builds-up in the first place is that the pressure while sitting on the saddle prevents bacteria from escaping, and the friction breaks down the skin for bacteria to enter. The end result is a cycle of allowing bacteria in from the friction but never allowing it to escape due to the pressure. So I’ll end with the first point, protect the skin barrier in the first place.
Here are all the steps you can take to prevent saddle sores and maintain the skin barrier.
Steps of Preventing Saddle Sores:
Always start your ride with clean bibs
Always start your ride with clean skin by using baby wipes
Always wear proper bib cycling shorts with padding (a chamois)
Use chamois cream to lower friction
Use antibacterial chamois cream if you can to keep bacteria at bay
Find a saddle that fits your anatomy to lower pressure/friction (a bike fitter can help) Try with & without cut-ous.
When riding for long durations, spend some time out of the saddle to lower pressure / friction
When you are done with your ride, immediately get out of your bib shorts and wash them, don’t wear them twice
When you are done with your ride, use baby wipes to clean the skin
When you are done with your ride, shower as soon as you can
Use antibacterial spray on the chamois after they are clean (less necessary)
Use an antibacterial bar of soap on the saddle contact area to kill bacteria
Use a skin repair gel to help the skin barrier heal and to kill off bacteria
If you have a saddle sore that is bad, you may need to take three days off the bike, or do your bike sessions completely out of the saddle (be careful to not negatively impact your joints) until your sores heal
Mix up the bibs that you use to change the saddle contact areas and pressure points
Use bib shorts with long baggy pants on colder days to avoid excessive moisture from thermal bibs
Try different saddles until you find one that truly works for your anatomy (try different widths, shapes, and cutouts)
If you have a saddle sore:
Let it heal on its own, DO NOT DO ANYTHING TO IT.
Take a few days off the bike, and do a couple of short sessions completely out of the saddle only if you need to maintain training volume
Use a skin repair gel after showering to help the skin barrier heal and to kill off bacteria
Keep things clean and allow air flow when you are not riding
Continue to use antibacterial soap
Avoid surgical removal at all costs, as this can damage skin and should only be the last resort
* NOTE: I am not affiliated with any of the hyperlinked companies / products *