How to Find a Comfortable Bike Saddle: An In-Depth Guide to Shapes, Sizes and Fit Everything You (Really) Need to Know to Solve the Problem of Bike Saddle Pain
How to Find a Comfortable Bike Saddle: An In-Depth Guide to Shapes, Sizes and Setup everything you (really) need to know to solve the problem of bike saddle pain
The problem of saddle pain during cycling is a significant aspect that can affect the user experience.
Identifying the optimal saddle is a complex process, influenced by multiple variables.
In our experience, the etiology of saddle pain cannot be unequivocally traced back to the saddle itself in many cases.
Etiology and Variety of Cycling Saddles
The market offers a wide range of saddles, differentiated by brand, type, shape and price range.
The genesis of current shapes has its roots in a consolidated industrial tradition, perpetuating original designs, such as those of Brooks. While there are some innovative designs emerging, such as the ISM saddle, the general shape of saddles tends to converge on a design with a wider rear section, dedicated to support the sit bones and distribute weight, and a more tapered front, aimed at preventing forward slippage.
Divergences between manufacturers and design philosophies manifest themselves in parameters such as width, length, profile (curved or flat), presence or absence of a pressure relief channel and the amount of padding.
Interaction between Saddle Shape and Cyclist Biomechanics
Contrary to the widespread belief that every cyclist needs a saddle specifically shaped to their anatomy, our experience suggests that saddle selection is not a purely subjective process. Saddles without relief channels, such as the Fizik Arione model, can induce excessive pressure on the perineal and/or genital soft tissues. To compensate for this pressure, the rider may adopt a posterior rotation of the pelvis, with consequent negative repercussions on the bike position, such as a perceived increase in the distance to the handlebars, hindering optimal interaction with the controls.
Our biomechanics experience indicates a prevalence of use of the Selle Italia SLR Boost saddle or similar. These saddles are characterized by a short length, a narrow width and a wide central relief channel.
Implications of an Excessive Saddle Width
The Specialized Power saddle has represented a turning point in saddle design in recent years, introducing a wide central cutout, a wide and moderately curved rear section, and a short length. This design, conceived for aggressive riding positions, has spawned numerous imitators and variations, defining the category of short-nose saddles. However, we have noted that the availability of excessive widths in these types of saddles (starting at 143 mm) can promote increased interaction with the front of the saddle, increasing pressure on sensitive areas and generating discomfort. This problem can be exacerbated by the shape of the saddle "ramps", i.e. the transition area between the front and the back, if they have a high angle that hinders the movement of the thighs.
Although some manufacturers recommend measuring the distance between the ischial tuberosities as a criterion for choosing the saddle width, we are skeptical about the effectiveness of this method. In our opinion, the trend towards wider widths is a consequence of the widespread adoption of ischial tuberosity measurement tools in bicycle shops, perceived as a marketing tool to give a scientific aura to the sale of saddles. Clinical experience suggests that the correspondence between the measurement of the ischial tuberosities and the width of the saddle frequently leads to the selection of excessively wide saddles.
Negative Effects of Excessive Padding
We do not recommend increasing padding as a potential solution to saddle pain, as excessive padding tends to destabilize the pelvis. Loss of pelvic stability can trigger a variety of related issues, including low back pain and potential lower extremity dysfunction. It is worth noting that most cycling shorts have a padded seat pad built in, reducing the need for excessive padding on the saddle itself.
We believe that seat pad shorts are ideally paired with relatively stiff saddles. Full carbon fiber saddles without padding can be comfortable if they are properly shaped and integrated into an optimal biomechanical setup. Therefore, in a cycling-specific shorts setting, less padding on the saddle a is generally preferable.
Saddle Pain: Extrinsic Etiologies
It is important to recognize that saddle pain can arise from factors external to the saddle itself. The etiology of saddle pain is often multifactorial. The two primary factors to consider are excessive saddle height and excessive handlebar reach. The use of saddle pressure mapping tools has shown the ability to reduce pressure by up to 50% with the insertion of footbeds into the cyclist's footwear. Therefore, investing in multiple types of saddles may not be the optimal solution.
Primary Interventions for Saddle Pain
Initially, it is advisable to intervene on parameters that are easy to manage at home. Given the frequency of excessive saddle height and handlebar reach as causes of pain, we suggest experimenting with changes to these parameters before opting for expensive saddles. This involves gradually lowering the saddle and reducing the distance to the handlebars, either by adjusting the length of the stem or by moving the saddle back.
A horizontal saddle position is a good starting point. An incorrect saddle tilt can cause problems in other areas. If genital pain occurs while keeping the saddle horizontal, further lowering the saddle may be beneficial. If these primary interventions do not resolve the issue, a comparative test in a controlled environment is recommended, and a professional cycling biomechanic is recommended for a personalized assessment.