CoachingAnswer

HOW DO I PREVENT SADDLE SORES?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

ANSWER

Saddle sores are caused by a combination of friction, sustained pressure, and moisture. Fix the source before buying creams: check saddle height (too high causes excessive hip rocking and seat-bone shifting), saddle tilt (nose up increases perineal pressure), and saddle width (too narrow misloads the sit bones). Add quality bib shorts, chamois cream on longer rides, and change and shower within 30 minutes of finishing. Most recurring saddle sores resolve when one of these inputs changes.

KEY TAKEAWAYS

A saddle nose angled upward even 2–3 degrees dramatically increases perineal pressure — level or very slightly nose-down is the default.
Saddle width should match your sit bone width plus 20–30mm — a saddle too narrow moves pressure from bones to soft tissue.
Chamois cream reduces friction but doesn't fix a position problem — use it and fix the root cause.
Change out of cycling kit within 30 minutes of finishing — bacteria flourish in warm, moist chamois.

WHO THIS IS FOR

IS THIS YOU?

The rider building up distance for a first gran fondo

Saddle sores often emerge when training volume increases — your skin isn't conditioned for the new load.

The rider with chronic recurring sores

You've tried creams and new shorts without resolution — the cause is almost certainly positional.

THE ROADMAN VIEW

Saddle sores are one of those problems that riders either suffer through or throw money at — a new saddle, premium chamois cream, specialist shorts — and the sores keep coming back. The reason is almost always that the root cause is a position problem, not a product problem.

The two most common position causes are a saddle nose tilted upward (which increases pressure on the perineum by shifting weight forward off the sit bones) and a saddle too wide or too narrow for the rider's sit bone width. Both are simple to diagnose and adjust. A saddle tilt of just 2–3 degrees nose-up can double perineal pressure over a long ride — something Phil Burt has documented extensively and discussed on the podcast.

The hygiene and product side matters too. Quality bib shorts from a reputable brand, chamois cream on rides over 90 minutes, and changing immediately after riding are all real factors. But they're additions to a correct position — not replacements for one. Get the position right first, then build your hygiene routine around it.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Phil BurtFormer Team Sky and British Cycling physiotherapist and bike fitter
Saddle tilt is the most underestimated variable in saddle sore prevention. Even a subtle nose-up tilt shifts the rider's weight forward from the sit bones onto the perineum. Over four hours that translates into enormous sustained pressure on soft tissue. Level the saddle and many recurring sore problems resolve immediately.
Hear it: 5 Bike Fit Mistakes | Roadman Cycling Podcast
Daryl FitzgeraldWorld Tour bike fitter at Science to Sport
Saddle width is frequently wrong for amateur cyclists. Most riders choose a saddle by how it looks or what a friend recommends, without measuring sit bone width. A saddle 20–30mm too narrow for your anatomy loads the soft tissue between the sit bones rather than the bones themselves — a reliable route to pressure sores.
Hear it: The 1 Bike Fit Change That Costs Cyclists Watts | Roadman Cycling

PRACTICAL APPLICATION

DO THIS WEEK

Level the saddle and check tilt
Use a spirit level or a dedicated app across the saddle. It should be level or very slightly nose-down (1–2 degrees). If it's nose-up, lower the nose until level and ride 2–3 times. Many riders find sores reduce or disappear within one ride of this change alone.
Measure your sit bone width and check saddle width
Sit on a piece of corrugated cardboard in your cycling position to leave sit bone impressions. Measure the distance between the two deepest points. Your saddle should be that measurement plus 20–30mm. If your saddle is narrower, it's loading soft tissue rather than bone.
Adopt a strict post-ride hygiene routine
Change out of cycling kit within 30 minutes of finishing every ride — bacteria and yeast proliferate rapidly in warm, damp chamois. Shower with mild soap. On rides over 90 minutes, apply chamois cream (a coin-sized amount) to the chamois or the skin before riding, not both. Wash cycling kit after every use.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEApplying more chamois cream when sores persist.
FIXCream reduces friction but doesn't fix pressure from a misaligned saddle tilt or wrong width. Fix position first, then use cream as a maintenance measure.
MISTAKEBuying a new saddle without addressing tilt or height first.
FIXThe saddle you have is probably fine. Most saddle sore problems are solved by levelling the nose or adjusting height — not replacing the saddle.
MISTAKERiding with open saddle sores in the hope they'll clear up.
FIXA saddle sore with broken skin needs time off the bike. Riding on broken skin risks infection and converts a minor issue into a medical problem. Take 3–5 days off and treat properly.

FAQ

FREQUENTLY ASKED QUESTIONS

What is the best chamois cream for cycling?

Any antibacterial chamois cream from an established cycling brand works. The brand matters less than the application — a sufficient quantity applied before the ride, not during, and washed off thoroughly afterward. Assos, Rapha, Castelli and Muc-Off all make effective products.

Do I need chamois cream on every ride?

Not necessarily. Many riders with a correct position and quality shorts need no cream on rides up to 90 minutes. On rides over two hours, especially in heat, chamois cream reduces the friction that accumulates over time. Build your own threshold from experience.

Can padded shorts cause saddle sores?

Poor-quality or worn-out shorts can. A chamois that has lost its structure, developed seams in the wrong place, or isn't sized correctly for your anatomy can create the friction and pressure that causes sores. Replace shorts every season if you ride regularly.

How long does a saddle sore take to heal?

A surface saddle sore without broken skin usually resolves in 3–5 days off the bike with good hygiene. A sore with broken skin or signs of infection (hot, swollen, spreading redness) needs medical attention — don't ride through an infected sore.

Are saddle sores more common in summer?

Yes. Heat and sweat increase moisture in the chamois, which increases friction and bacterial growth. In hot conditions, change more quickly after rides, consider a second application of chamois cream on very long rides, and ensure your shorts fit without any bunching or seam migration.

RELATED EPISODES

HEAR THE CONVERSATIONS

5 Bike Fit Mistakes | Roadman Cycling Podcast

The 1 Bike Fit Change That Costs Cyclists Watts | Roadman Cycling

I Tried A Bike Fit From Team GB Bike Fitter (Here's What Happened)