A known difficulty among long-distance bicyclists is sore crotch and butt, which often tire out long before our legs do. This nagging condition comes from sitting on any bike saddle for long periods. Even the soft spongy saddles get hard to the long-distance rider. Yet, this condition can be maintained better by adding extra form-fitting padding inside the bicycle shorts.
The problem
Experienced distance riders prefer rigid bicycles with hard narrow saddles. This kind of stiff non-shock-absorbing bicycle keeps the rider's energy going into the forward motion of the ride, which conserves his or her energy in the long run. Possible exceptions to this preference are the large bicyclists who need a wider saddle for their sit-bones (the curved ischia) to rest on in the first place, and those who ride the low-profile laid-back recumbent bikes. The recumbent seat, which has back support, is almost as comfortable a lawn chair.
Men especially, who generally are not as well-padded beneath their sit-bones as their female counterparts, can easily develop extreme soreness and rash at the pressure points between the saddle and their sitting areas, including the buttocks. This soreness and rash are heightened by the natural rubbing, sliding, and sweating occurring in those places while riding. Thus, a number of distance riders use extra high-tech shock-absorbing padding in their riding shorts.
Maintaining this problem better
Normally, this problem is managed by wearing the bike shorts having a thin layer of soft chamois padding lined in the crotch area. However, these shorts must be washed after every ride, often with antibacterial soap to prevent future rashes and related infections. Over time, the chamois lining gets tattered, which means replacing it or purchasing fairly expensive new shorts. To maintain this problem better, see the suggestions below.
1. Check and adjust the saddle for the best riding position. Slide the saddle forward or backward so the distance between it and the handle bars gives a comfortable riding position without having to lean forward on the hands and arms too heavily. Also, adjust the saddle height to an almost fully extended leg position at the lowest pedal level.
Additionally, men especially, adjust the front nose of the saddle to a slightly downward slope. Otherwise, the nose could become a prominent pressure point in the so-called perineal or crotch area, which could cause genital numbness, itch, or paralysis or erectile dysfunction. "Oh my!" said the gorilla. Male riders might also test the types of saddles having a V-cutout down its center line or one not having a nose section at all. These saddles could give better breathing and blood flow in the sensitive sitting areas.
2. Acclimate your butt to the hard saddle. The skin of the crotch and butt areas is sensitive to pressure and rubbing. So, when doing short-training or routine stay-in-shape rides, do not wear the chamois-lined shorts nor padding of any kind. These non-padded rides helps these sitting areas adjust to the hard saddle fairly fast.
3. Stand on the bike peddles more. When going downhill or coasting with the wind, stand on one fully extended pedal leg while tilting the bike slightly to the opposite side. Then shift or balance the body weight to the front or to one side of the saddle. This shift allows a fresh part of the buttocks to rest or lean against the saddle, which gives the regular pressure-point areas a temporary rest.
Also, by stiffening their arms and legs in a timely manner, distance riders learn how to lift their butts slightly off of the saddle when approaching large or rippling bumps. In this manner, they let their bikes and whole bodies absorb the shocks instead of their pressure points alone.
4. Purchase extra crotch padding. High-tech, multilayer, unisex crotch padding can be purchased from bicycle outlets or from sites on the Internet. This padding replaces the tattered chamois in the bike shorts. Or, just as often, it can be added as secondary padding in the bike shorts. This padding fills-in-the-gaps rather than being something soft to sit on. The resulting snug fit keeps the thighs, buttocks, and other sitting parts from rubbing too much. It also protects the original chamois lining from wearing out too soon, and it washes out easily. Note: contrary to certain beliefs, it is okay to wear underwear with bicycle shorts and with this kind of padding.
5. Make your own butt padding. Form-fitting absorbent padding can also be homemade from a material of choice. 100% soft smooth cotton works well. For example, a cutout from the front or back side of a well-made T-shirt can be folded into an approximate 7" x 3" x ½" pad. Also, one or two soft cotton dishtowels or baby diapers can be folded into a similar sized pad. This pad can then be strategically placed at the pressure-point areas of the crotch and butt area. If placed inside the underwear, it will also keep both the underwear and the chamois-lined shorts from getting overly damp and soiled.
A major advantage of the homemade padding is it can be refolded, reversed, or turned over as needed, and it can be washed-out or thrown away after using it, inexpensively. This padding is easy to keep on hand by carrying extra pieces of cloth on distance rides. It also works well with the medicated ointments and powders for crotch soreness and rash without concern for soiling or damaging it.
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