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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