Here's the Gist
As a spinning instructor and avid cyclist, I wrote this guide to help you tackle the saddle soreness that often comes with indoor cycling. Feeling tender is completely normal when starting out, but a few simple adjustments will make your rides much more comfortable.
- Set your saddle height correctly and keep it flat, as improper positioning is usually the primary cause of seat discomfort.
- Give your body about five rides to adapt to a new saddle before deciding to make any drastic equipment changes.
- If replacing your saddle, focus on choosing the right shape rather than the most padded option available.
- Wear padded cycling shorts or double layer your clothing with leggings and shorts to quickly eliminate friction.
- Use chamois cream during initial rides to prevent chafing, but practice riding without it later so skin adapts.
- Wash immediately after your workout so dried salty sweat does not sit on sensitive skin and cause irritation.
Many people get put off of indoor cycling to start with because it can feel uncomfortable afterward. As a spinning instructor and avid cyclist, I often have people come to a session, and then when they return for the next, they say their behind was quite tender. We all have different bottoms, so each person will get a unique feeling from a bike saddle, sometimes good, sometimes not so good.
The first thing to say is that this is normal and you shouldn’t worry about this. The majority of bike saddles will feel uncomfortable when first used, and it takes time for your body to adapt. Feeling discomfort from your bike seat can not only make you feel tender, but it also has a lot of other negative effects such as:
I am often asked how to help alleviate this feeling, and I am going to tell you in this article.
1. Set your bike up correctly
This is probably the most essential point to make in this whole article. Make sure your saddle height is correct, and the saddle is flat. This is where saddles are designed to be, and if they are not, then there’s a good chance you’re getting pain from sitting on it incorrectly. Going on Youtube and watching some advice on setting your bike upright is vital.
2. Get used to it 🙂
The first thing I always recommend to clients is just to try to get used to it. It might be pretty blunt advice, but it actually does work. I have used many different saddles in my cycling, and the first time you used them, they were uncomfortable. You need to give the body time to adapt and adjust to it. If it has improved in five rides, I personally say, then start looking at other ideas on this list.
3. Change the Saddle
All Spin bikes and all outdoor bikes you can buy on the market pretty much all used the same bracket to mount a saddle. This means you can change to other saddles very easily. If your saddle isn’t working for you, just swap it out for another. I would recommend not going for the most padded saddle. Just go for a different design. Padded saddles are not always better. It is the shape that matters, not the padding when it comes to saddles. You can learn more info in our detailed article and video about how to choose the right exercise bike seat.
4. Use Cycling Shorts
Cycling shorts are a fantastic tool for indoor cycling and spinning. They hug your body, stay in the same place, and provide a support pad. They will wrap around the saddle and hug your body to remove the friction from the area. This will probably be the quickest fix if you are getting any discomfort.
5. Double layer your clothing
If you don’t want to buy cycling shorts and are looking for a quick fix, a good idea is to double layer your clothing. When I first started cycling, I did this to help from getting friction in the saddle area. I had sports leggings on and then a pair of shorts on top. This vastly helped remove friction from the saddle and did take some of the discomforts away.
6. Chamois Cream
Chamois cream is a product designed to eliminate friction on your behind. This is recommended by many and used by a lot of indoor cyclists. I think it is ok to use the first few rides on a new saddle or bike to bed it in, but I highly recommend doing some sessions without after to let your body just self adapt to the seat.
7. Keep it Hygienic
If you’re planning on doing a class and then running some errands afterward before washing, this will not do you any favors. A lot of the reason is that when you sweat, salt leaves your body, which can cause the skin to chafe and be painful. When we cycle indoors, we can irritate an area, and leaving salt on an irritated area is not a good idea. Wash as soon as you finish your session.
Conclusion
All these tips will aid you in finding more comfort on your bike. The most valuable thing you can do though, in my opinion, is to have your bike set upright and give it a few rides before doing anything too drastic like changing your saddle.
Quick Answers
Is it normal for a bike seat to hurt at first?
Yes, this is completely normal and you should not worry. We all have different bottoms, and the majority of bike saddles feel uncomfortable when first used. Your body simply needs time to adapt and adjust to the seat.
How long does it take to get used to a bike seat?
I always recommend giving your body time to adjust before trying drastic fixes. I personally say you should give it about five rides to see if the comfort improves. If it has not gotten better after five rides, then you should start exploring other options.
How should my bike saddle be set up for comfort?
Correct bike setup is the most essential factor. You must make sure your saddle height is correct and that the saddle is adjusted completely flat. If it is not flat and set up properly, there is a good chance you are experiencing pain from sitting on it incorrectly.
Are heavily padded bike seats better?
Not necessarily. I recommend not going for the most padded saddle you can find. Padded saddles are not always better; when it comes to finding comfort, it is the shape of the saddle that matters, not the amount of padding.
What should I wear to stop bike saddle discomfort?
Cycling shorts are the quickest fix because they hug your body and provide a support pad to remove friction. If you do not have cycling shorts, you can double layer your clothing by wearing sports leggings under a pair of shorts to help reduce friction against the saddle.
Hello,
I use a Schwinn Airdyne AD6. I’m 5′-11″ / 160 lbs. and the seat is killing me. It also doesn’t have fore/aft adjustment. I’ve been reading all the great advice on your site about choosing and using bike seats, indoor shoes, etc. Are any of the seats you’ve mentioned more comfortable with the back and forth arm motion compared to just spinning? Thank you.
Rich Lee