Preventing Saddle Sores in Cycling for Long-Distance Comfort

Who’s going to admit to it first? We can’t be the only ones who’ve experienced saddle sores after cycling long distances. Pleasant, they are not. Avoidable, they most definitely are. 

They’re one of the most common and painful issues in long distance cycling, and left untreated, they can derail your training and motivation fast.

Whether you’re prepping for an ultra-distance challenge or just want to stay comfortable on your weekend rides, understanding how to prevent saddle sores is essential. Read on for some preventative tips from those who’ve been there.

Key takeaways at a glance:

• Saddle sores are caused by pressure, friction and (sometimes) poor hygiene

• A proper bike fit and high quality cycling shorts go a long way

• Prevention is easier than treatment, so don’t wait for the pain to start

• Rest, hygiene and topical creams can help manage flare-ups

• Don’t ignore ongoing pain as some saddle sores require medical care

What is a Saddle Sore?

A saddle sore is a term for inflammation, damage or legions to skin in contact with a saddle. It’s a general term encompassing anything from soreness and bruising to broken skin. These painful spots often develop during long distance cycling, especially in hot or humid conditions.

What Causes Saddle Sores?

Saddle sores can develop from a combination of factors:

• Pressure - consistent pressure from the saddle can irritate skin

• Friction - thighs, saddle and shorts rubbing together over time can create chafing

• Poor-fitting shorts  - restricted blood flow can cause swelling

• Folliculitis - hair follicles get infected or inflamed forming boils or pimples

• Moisture & heat - sweat gets trapped and creates irritation

When these environmental factors combine, you have an uncomfortable problem on your hands. 

Saddle Sore Symptoms

You might experience:

• Tenderness or redness in the sit bone or groin area

• Pain during or after rides

• Raised, pimple-like bumps or abrasions

• Skin that feels raw or irritated

Left untreated, these can worsen into painful infections that make it hard to ride, sit or even walk comfortably.

The Stages of Saddle Sores

Saddle sores tend to evolve in three stages:

1. Irritation & redness are your early warning signs

2. Chafing or broken skin - this is when discomfort turns into pain

3. Infection or abscess, when bacteria causes swelling, pus or deeper tissue damage

If a sore lasts longer than a few days or is growing in size, it’s time to rest and treat. Always speak to a medical professional before your symptoms worsen.

How to Avoid Saddle Sores Cycling

So, you’re miles into a ride, legs strong, pace solid…and that familiar soreness starts to creep in. What are you doing wrong?

Read these saddle sore prevention tips from those who’ve been there:

Prioritize Proper Bike Fit

A bad bike fit increases pressure and friction. Get a professional fitting to align your saddle height, tilt and handlebar reach for balanced weight distribution. A flat saddle position works well for most, although this depends on your individual anatomy.

Pro tip: For some riders, leg length discrepancy can mess with balance so it’s worth getting a professional opinion. 

Ride Symmetrically 

According to the British Journal of Sports Medicine, ‘asymmetries in a cyclist’s body can cause unequal pressure on one side of the saddle, which over time may lead to friction-related issues and the development of saddle sores.’ 

From pelvis mobility to glute strength - working on any weak spots in the gym or with a trainer can improve your overall balance on the bike. 

Shift your weight evenly and avoid leaning more to one side. Core strength and posture play a key role in minimizing saddle pressure.

Choose the Right Saddle

When it comes to your saddle, one size doesn’t fit all. Streamlined & lightweight or extra padded, cut out or channel design - the right one comes down to personal preference and anatomy. For example, women’s saddles are often wider and shorter for comfort.

Look for a saddle that supports your sit bones without excess pressure on soft tissue. 

• Go for gel padding over foam

• Test before you buy

• Replace your saddle regularly

Invest in Quality Cycling Shorts

Cycling bib shorts with a high-quality chamois can make or break your comfort. Bib shorts are more likely to stay in place than traditional shorts. Finding the perfect fit creates a second skin that protects against friction and chafing.

Choose:

• Soft and stretchy fabrics

• High quality foam in the seat pad

• A mesh back panel for breathability and moisture management

• Seamless or flat-seam construction

• Moisture-wicking fabrics

• A snug, non-bulky fit that stays put

• A style designed for your body type

Bonus tip: Have multiple pairs on standby so you can always start fresh.

Add a Protective Layer (Sparingly)

A thin layer of anti-friction cream can reduce rubbing and irritation. Apply it directly to your skin or the chamois before long-distance or ultra distance cycling rides.

However, some experts say it’s best not to use it for every ride as certain creams could block your pores. Avoid any products with artificial fragrances or harsh chemicals on this very delicate area. (Always start with a patch test)

Popular choices include: medical grade emollients, chamois butter, petroleum-free balms or zinc-based creams.

Work Up to Long Distance Over Time

If you’re ramping up endurance cycling training, don’t jump from 30k to 100k overnight. Give your body time to adapt. As your strength, technique and experience improves, saddle pressure will decrease and you’ll find yourself clocking up the miles in comfort. 

Take Standing Breaks on Long Rides

Shifting positions relieves constant pressure. Every 10-15 minutes, stand for a few pedal strokes, especially when climbing or coasting.

Keep Things Clean

Bacteria thrives in warm, dark, damp spaces…just like the insides of our bike shorts. Good hygiene is essential for avoiding saddle sores. 

Follow these tips:

• Always wear clean shorts and wash them after each ride

• Shower promptly after your ride

• Avoid sitting around in damp gear

• Use antibacterial soap and dry the area fully

• Choose moisture-wicking shorts

• Pack spare shorts for multi-day rides

• Replace old gear to avoid bunching

Consider Anatomy-Specific Needs

Saddle sores can affect everyone, but saddle design and anatomy matter. Women may benefit from cut-out saddles while men may experience issues from excess pressure on the perineum without proper padding.

Fuel and Rest Well

Skin health and immune function depend on proper nutrition. Support your body with the right hydration, zinc, vitamins, protein and anti-inflammatory foods, especially during heavy endurance cycling workout phases.

Prioritize sleep, take those recovery days and get in 1.7-2g of protein per kilogram of body weight on training days.

Work On Core Strength

A strong core = less upper body movement = less saddle friction. Planks, leg raises and Russian twists can all help.

How to Treat Saddle Sores From Cycling

If it’s too late for prevention, there are ways to ease discomfort and recover quickly from saddle sores.

• Rest – stop riding to prevent further irritation

• Keep it clean – wash gently with antibacterial soap

• Apply soothing creams – aloe vera, Sudocrem or zinc oxide can reduce inflammation

• Avoid friction – loose cotton underwear or no underwear at all is best

• Watch for infection – pain, swelling, heat or pus = see a doctor

When To See a Doctor for a Saddle Sore?

If the sore:

• Doesn’t heal in a few days

• Becomes increasingly painful

• Shows signs of infection (fever, swelling, pus)

• Requires lancing or antibiotics

Don’t wait it out, seek help and avoid complications that could derail your training completely.

Ready for longer, stronger rides? Upgrade to GOREWEAR’s breathable, supportive bib shorts and saddle-sore-resistant cycling gear designed for endurance riders.

FAQs: Preventing Biking Saddle Sores

Still have questions about saddle sore prevention? Find the answers to some frequently asked questions.

• Why am I suddenly getting saddle sores? Changes in bike setup, longer rides or new shorts may be to blame.

• How long does bike saddle soreness last? Mild cases may resolve in 1–3 days. More severe sores may take a week or more.

• Can you still ride with a saddle sore? It's best not to. Riding can worsen the issue and delay healing.

• How to quickly heal saddle sores? Rest, clean gently, use barrier cream and reduce pressure on the area.

• How do pro cyclists avoid saddle sores? Perfect bike fit with input from the experts, plus top quality gear. 

• How do I stop cycling saddle pain? Check your saddle fit, upgrade your shorts and chamois and experiment with position.

• Does chamois butter prevent saddle sores? Yes, it can help reduce friction, especially on longer rides. Just see our notes above about patch testing.

• Is Sudocrem good for saddle sores? Yes, it can be as it contains zinc oxide, which is soothing and antibacterial.

• Does vaseline help saddle sores? It can work as a barrier but isn’t breathable, so use with caution.

• Is aloe vera good for saddle sores? Yes, it can cool, soothe and promote healing. 

• What is the best thing for bike saddle sores? Prevention is best. That and clean shorts, a good saddle fit and rest.

• Can your period make saddle sores worse? Yes, for some people, hormonal changes can increase skin sensitivity.

• Does removing pubic hair make saddle sores worse? Sometimes, as shaving can irritate hair follicles and increase the risk of folliculitis.