- Saddle sores.
Oh, I reckon a few of you might have squirmed
just hearing those words.
But, if you've never experienced one,
you might be slightly baffled as to the complaints you
hear from tri-athletes and cyclists.
- Yeah, unfortunately I've actually experienced
a couple over the years.
And, I can vouge for their discomfort.
In fact, just saying the words makes certain parts
of my anatomy feel like they're attempting
to clamber to safety.
- But don't worry.
Saddle sores do not need to be part and parcel of cycling.
And, there's plenty you can do to prevent them
and to make cycling and triathlon far more pleasurable.
So, we've put together some tips that will help you
to prevent those saddle sores.
(loud booming music)
- Firstly, what is a saddle sore?
Well, simply put, it is an irritation of the skin
from the point that is in contact with the saddle.
Your derriere.
And, trust me, you will know when you have one.
- Yeah, they vary from chafing, a repeated rubbing
of the skin, through to spots and boils caused
by ingrown hairs or bacterial skin infections.
None of which are nice.
So, let's take a look at how to keep these at bay.
(upbeat music)
Okay, since your bottom is one of the main points
of contact with your bike, and it takes the majority
of the weight, it is worth investing in a pair
of cycling specific shorts with a pad in them.
This is what we call the chamois pad.
And, it is a life saver.
Generally speaking, the more expensive the shorts,
the better the chamois pad is going to be inside them.
But, having said that, the most important thing
is to check that they're well fitted.
'Cause this will make the biggest difference.
(upbeat music)
- And the same goes for our tri suits.
Most will feature a chamois of some sort.
In fact, I would always recommend getting the tri suit
with a chamois.
Though they do differ to our cycling shorts.
So, if you wear a pair of cycling shorts
in a triathlon, they would probably soak up half
of this lake and be pretty uncomfortable to run in.
So, they're slightly thinner, they're slightly smaller,
but this does also vary.
So, I would consider the length of the triathlon
you're competing in and the length of the bike
as to how much padding your tri suit has.
And another thing to consider, as we've spoken
about the cycling shorts, is the fit of them.
Because if the leg starts to ride up
and you get bunched material, then that can also add
to chafing and saddle sores.
(upbeat music)
- One of the most obvious areas to look at is the saddle.
But, it's also one of the hardest to get right.
All of us are a different shape, so there's no such thing
as one saddle that fits all.
So, you do have to be patient to experiment
to find the right one for you.
But, on the plus side, there is a huge range out there
so you will eventually get the right fit.
It's also worth noting that it isn't necessarily
about the bigger, more padded saddle being more comfortable,
it's about the shape.
Some saddles even come with a cut out area
which is especially popular with many women.
(upbeat music)
- And then we have chamois cream.
Some cyclists absolutely swear by the stuff.
Personally, I believe that if you have the correct saddle
and a well-fitted, good pair of shorts you shouldn't really
need it, but it's still clearly very popular.
It works in a couple of ways.
It kills off the bacteria that can lead to skin infections.
And, it also acts as a lubricant between your skin
and your shorts.
Simply apply it directly to your skin,
or alternatively you can apply to the chamois
of your shorts itself.
Don't apply too much 'cause it can actually act
in the opposite way, and also make it look like you
maybe had an unfortunate toilet mishap.
And, I will say for a triathlon, this stuff
can wash away during the swim.
So, you can actually get a triathlon specific versions
or, as a lot of athletes and pros do, you can just use
a petroleum jelly.
(upbeat drum music)
Okay, you get home from a mega bike ride.
All you want to do is sit back and relax.
And, probably eat a heck of a lot of food.
But, if you really want to limit your chances
of getting a saddle sore, I suggest
trying to get out of your cycling shorts
as soon as possible.
And, preferably, jump in the shower if you can.
It's fairly obvious stuff, but this will all help
to clean away that nasty bacteria from that region.
(upbeat music)
Okay, a simple one.
Clean your bike shorts.
Both for your sake and your training partner's sake.
I really wouldn't recommend wearing your bike shorts
multiple times without washing them
for the same bacterial reasons as before.
Equally, make sure that they get fully rinsed out
at the end of their wash cycle because clothes detergents
can be a slight irritant.
(loud electronic drum music)
- Okay, should you experience saddle pain
during a ride or triathlon, simply ride faster.
That probably sounds counter intuitive,
but you're riding a little harder and pushing slightly
more through the pedals, you'll naturally
have a slight lift off the saddle
which will hopefully relieve some of the pain.
But, if all else fails, then you can just stand out
of the saddle and hopefully that will give you some respite.
(loud rock music)
- Alright, hair removal.
Whether it's waxing, shaving, or some other method,
perhaps avoid a more intimate hair cut
around your nether region.
Hair removal leads to regrowth of hair
and in a place that takes quite a lot of pressure
and friction, it could mean ingrown hairs
and possibly even infection.
Now, I'm particularly talking to the men right now.
I appreciate I'm in no place to tell the women what to do.
It might sound a bit crude, but hair in that kind of region
does actually help with the transport and evaporation
of sweat away from the skin.
(loud rock music)
- A saddle that's too high or wonky or at a funny angle
can lead to chafing.
And, as we've already mentioned, the saddle is one
of three points of contact with the bike.
And, it does take the most of your body weight.
So, it's worth making sure that it's set up correctly
for you.
But, if you are experiencing saddle sores
on a regular basis, it's probably worth going to get
a bike fit, especially if you're riding a triathlon
or a TG bike.
(loud rock music)
- And, last but not least, cycling shorts are designed
to be worn directly against your skin.
You may be used to wearing underwear from day to day,
but when it comes to cycling and triathlon,
leave them at home.
Wearing them under your cycling shorts, or worse,
your tri suit, will only lead to discomfort
or even a saddle sore.
Now, if you have already developed a saddle sore,
well GTM sends its sympathy.
Just reduce your training on the bike
or cut it out altogether until your symptoms disappear.
And, then follow these tips.
- Yeah, and if you haven't done so yet,
and you want to see more GTM videos, just click
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And, if you wanna see what we, as triathletes, can learn
from road cyclists click down here.
If you'd like to see our beginner triathlon mistakes video
just click down here.