How to Find a
'Safe Saddle'
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.
Receive a FREE copy
of the eBook “29 Pro Cycling Secrets for Roadies” by
subscribing to the RoadBikeRider Newsletter at
www.RoadBikeRider.com. No cost or obligation! |