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Saddle Sore No More: How the Right Saddle Can Transform Your Ride

Ruan S

Updated: 3 days ago

Have you ever finished a ride with a sore bottom, numb hands, or an aching back? Chances are, your saddle might be the culprit. Your saddle is more than just a place to sit; it's the foundation of your cycling power. It can throw off your whole body, limit your performance, and cause riding pain if it's not right. Think of it this way: if your house isn't built on a solid foundation, everything else will be shaky. The same goes for your bike fit. It all starts with the saddle.


Saddle Width: The Foundation of Comfort and Power

Saddle width is one of the first things I check during a bike fit. Men and women have different sit-bone widths – those bony prominences you sit on. Men typically have narrower sit bones than women, with typical ranges of 100-140mm for men and 110-160mm for women. Choosing the correct saddle size is crucial because it directly impacts your stability and power output.


The Science Behind Saddle Fit: Pelvic Stability and Power Transfer

The efficiency of power transfer relies significantly on pelvic stability during pedalling. When positioned correctly, your sit bones should consistently connect with the saddle's support surfaces throughout the pedal stroke, forming a stable base for generating force. 

Think of trying to balance on a slim beam; that's akin to riding with a saddle that's too narrow. 


You'll feel discomfort in your groin, and your hips will lack stability, hindering your ability to produce power effectively. 


To complete a full and strong pedal stroke, you must sit comfortably on your sit bones. A well-designed saddle provides stability, enhancing your power transfer capabilities.


The Impact of Incorrect Saddle Width


When the saddle is too narrow, riders experience:

  • Increased soft tissue pressure in the perineal region

  • Lateral pelvic instability during the power phase

  • Compromised power transfer due to an unstable hip position

  • Potential nerve compression leading to numbness


Excessive saddle width creates:

  • Restricted hip rotation through the bottom dead-centre

  • Altered Q-factor affecting knee tracking

  • Limited power production in the terminal phase of the pedal stroke

  • Increased metabolic cost due to mechanical inefficiency


Saddle Tilt: Finding the Right Balance

Saddle tilt is another often overlooked aspect of saddle fit. If your saddle is tilted too far forward, you'll slide forward, putting excessive pressure on your hands, neck, and shoulders. This leads to discomfort, throws off your balance, and prevents you from generating power effectively. You'll be constantly fighting to stay in position, wasting valuable energy.


The Professional Fitting Process


During a comprehensive bike fit, saddle assessment follows this systematic approach:

  1. Sit bone width measurement using pressure mapping or sit bone measurement tools

  2. Static saddle width selection based on anatomical measurements

  3. Dynamic evaluation of pelvic stability during pedaling

  4. Fine-tuning of saddle position in three planes: 

    • Height (relative to the bottom bracket)

    • Fore/aft position (affecting effective seat tube angle)

    • Tilt to achieve balance in the seated position



Saddle Pressure Mapping


Power Saddles: Separating Fact from Fiction

Now, let's talk about power saddles. These specialised saddles are popular but aren't a magic bullet for increased power. Your saddle is a very personal thing. Like any other saddle, a power saddle needs to be fitted appropriately to see how your body responds. What works for one rider might not work for another. It's all about finding the right match for your unique anatomy.


Modern "power" saddle designs incorporate:

  • Central relief channels for perineal pressure reduction

  • Variable density foams for targeted support

  • Carbon fibre reinforcement for optimal power transfer

However, marketing claims should be secondary to individual fit requirements.


Saddles for Long-Distance Riding

I highly recommend the Brooks leather saddle for those who enjoy long-distance riding. The leather moulds to your unique riding position over time, providing unparalleled comfort and support for those epic rides. Many ultra-distance cyclists swear by them! Plus, they're incredibly durable and can last for years.


Long-distance cycling presents unique requirements:

  • Pressure distribution becomes critical over extended durations

  • Traditional leather saddles like Brooks models offer adaptive fit through material deformation

  • Width selection may trend wider to accommodate varying positions

  • Material density is typically softer than race-oriented saddles


Saddle Fit for Time Trial and Triathlon

Finally, here is a quick word about time trials (TT) or aero positions. These positions require a forward rotation of the hips, affecting saddle choice and fit. TT saddles are shorter and require careful adjustment to ensure you can still transfer power effectively through your pedal stroke.


The aerodynamic position demands specific adaptations:

  • Forward pelvic rotation requires specialised saddle designs

  • A shortened nose section reduces perineal pressure

  • The modified width profile accommodates an increased hip angle


Conclusion: Invest in Your Ride, the right saddle can transform your ride

A proper saddle fit is an investment in your cycling enjoyment and performance. Don't let saddle sores, numbness, or pain hold you back. Schedule a professional saddle fit today and experience the difference a personalised setup can make.


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