Last Updated on 14 September 2026:
Saddle sores can quickly disrupt your cycling, particularly when you are building mileage for a sportive, Gran Fondo or endurance event. Understanding what causes saddle sores and acting early can help you reduce friction, pressure and irritation before they affect your training. This guide covers practical prevention, treatment and bike-fit considerations.
Covered in this blog
- Understanding saddle sores
- What they are and why cyclists get them
- Preventing saddle sores
- Choosing the right gear
- Cleanliness is key
- Progress training gradually
- Coping with saddle sores
- Taking a break from riding
- Treatment strategies
- Advanced tips
- Fit adjustments
- Cross-training benefits
- Summary
Understanding cycling saddle sores
Saddle sores are more than just a minor annoyance; they can be a significant barrier to training and performance. They occur where your skin is in continuous contact with the saddle, leading to a range of issues from superficial chafing to deep tissue infections. Understanding the cause is crucial—friction, pressure, and moisture combine to break down the skin, allowing bacteria to enter and thrive, especially in a warm, sweaty environment.
Preventing cycling saddle sores
The right gear
- Saddle fit: This can’t be overstated. A saddle that’s too wide or too narrow can cause significant problems. Consider factors like your sit bone width and riding position. Some riders benefit from saddles with cut-outs or different padding densities to reduce pressure points.
- Cycling shorts: The chamois pad in your shorts acts as a cushion between you and the saddle. Look for shorts with a chamois that suits your anatomy and riding style. Remember, the most expensive shorts aren’t always the best for every rider. It’s about fit and comfort.
- Chamois cream: This wonder cream can significantly reduce friction and contains ingredients to keep the area free of bacteria. Don’t skimp on this, especially on longer rides.
Cleanliness is key
- Personal hygiene: Showering immediately after a ride helps remove sweat and bacteria from your skin, significantly reducing the risk of infection.
- Clothing care: Keeping your gear clean is just as important as personal cleanliness. This prevents bacteria from building up and transferring back to your skin.
Progress training gradually
Ramping up mileage or intensity too quickly doesn’t just risk injuries; it can also increase the likelihood of developing saddle sores. Let your body adapt to longer hours in the saddle gradually. Try to avoid going on long rides immediately after winter. While it is understandable to what to get outside after a long period of time indoors, it isn’t worth the risk.
Coping with cycling saddle sores
Taking a break from riding
It’s essential to listen to your body. If you’re developing saddle sores, consider taking a few days off the bike or opting for shorter, less intense rides. Training through sores is how you end up needing a lump drained with significant down time from training.
Treatment strategies
- Mild sores: A combination of a clean environment and over-the-counter treatments like antiseptic or antibacterial creams often does the trick.
- Severe sores: If sores are particularly bad (if you notice swelling or hard lumps), don’t hesitate to see a healthcare professional (get an ultrasound booked). Sometimes, an antibiotic or a more specialised treatment is necessary.
- Keep it clean: Even when treating saddle sores, maintaining cleanliness is paramount. Keep the area as dry and clean as possible to aid in healing.
Advanced tips for cycling saddle sores
Fit adjustments
Use this downtime to reassess your setup. Finding an advanced bike fitter that uses seat pressure mapping is worth the investment in time and money. You can also look at your cadence and pedalling technique. Both of these areas, when done inefficiently, can be a cause of excess friction.
Cross-training
Healing can’t be rushed. Give your body the time it needs to recover fully before getting back into your regular riding routine. Returning too soon can exacerbate the problem and lead to longer recovery times. Use your training time to build specific strength (such as gym work), flexibility (such as yoga and core training), and maintain with cross-training (such as rowing or elliptical).
Without the distraction of training, you can also work on your nutrition. For most people, it is actually easier to lose weight while not training.
Summary
Saddle sores are common, but they are not something you need to simply ride through. Address irritation early, keep the area clean and seek medical advice for severe or persistent symptoms. If you would like support adapting your training while you recover, Book a Free Consultation.
Further reading
For further reading on saddle sores, here are some links that I used to write this blog.
- NHS guidance on boils, abscesses and skin infections. Supports the advice to seek medical assessment for potentially infected or deep lesions.
- NHS guidance on antibiotics and skin infections. Supports the point that antibiotics require assessment by an appropriate healthcare professional rather than self-treatment.
