How to Reduce Saddle Pain in Indoor Cycling

Saddle pain is one of the perils of cycling – for indoor cycling riders even more so.

How do I stop cycling saddle pain?

Always wear clean shorts for every ride and avoid sitting around in dirty and damp shorts once you finished. If you’re on a multi-day trip, make sure you pack enough shorts or some travel wash. Many top riders will use an antibacterial soap in the shower after riding to thoroughly clean the saddle contact area.

6 Ways to Alleviate Indoor Cycling Seat Pain

  1. Set up your bike properly. One of the most common and often overlooked causes of indoor cycling seat pain, according to the pros, is a bike seat that’s either too low or too high.
  2. Buy a comfortable pair ocycling shorts. …
  3. Use chamois cream. …
  4. Buy a padded seat cover. …
  5. Shower immediately after your workout. …
  6. Be consistent.

1.Set up your bike properly

One of the most common and often overlooked causes of indoor cycling seat pain, according to the pros, is a bike seat that’s either too low or too high. When either of these scenarios occurs, your legs don’t have the ability to fully support your body weight while you pedal.We may feel more ‘sporty’ or ‘fast’ with the handlebars set lower. [However,] when it comes to spinning and indoor cycling bikes, you actually want to keep the handlebars up higher,” Brodie says. “This will help you keep better posture, allow you to build up your strength and keep back pain at bay.” He recommends sitting on the saddle with one pedal at dead-bottom of the rotation (at the 6 o’clock position on a clock face). “You should be able to keep your foot flat and put your heel on the pedal with a very slight bend in your knee,” he adds.

2.Buy a comfortable pair of cycling shorts.

You may be able to get away with wearing any old pair of leggings to certain workouts, such as Pilates or yoga. However, indoor cycling requires a specific kind of shorts, experts say. “The bib shorts are the choice of experienced riders, as with the ‘suspender’ style. They are far more comfortable to wear for long periods of time. And [they] don’t cut off circulation to your gut,” Brodie says. Because not everyone will feel comfortable exercising in skintight attire, he suggests throwing a pair of basketball shorts on top. “Just make sure they have either a drawstring or a good waistband to keep them from falling down.”

3.Use chamois cream.

Plenty of cycling pros swear by this cream, pronounced “shammy.” “Used in small amounts, this cream can significantly decrease the friction you may build up while riding in the saddle,” Brodie says. But he warns not to go overboard—the size of a nickel should be more than enough. “While ideally used with cycling shorts, you can also use it with your underwear and regular workout gear. Although we do recommend the cycling shorts,” he adds. “You can apply the chamois cream with your fingers directly to the padding, ideally in the middle where most friction would occur. Or you can apply it directly to your nether regions.”

4.Buy a padded seat cover.

If you’re experiencing severe indoor cycling seat pain, you can opt to purchase a removable bike seat cushion cover from a myriad of stores and online retailers, such as Not only do these covers cushion your seat, but they also make it a bit wider. Making your purchase online is fine. However, Brodie recommends checking out the different brands and varieties in a store before purchasing online.

5.Shower immediately after your workout.

It’s not always feasible to shower right after your workout. But the general rule is to rinse within 15-20 minutes, even if it’s with a cleansing wipe. Brodie warns that neglecting to do so can allow germs, dirt, and bacteria to creep into your pores and cause infections. It’s also advised to switch into clean, loose-fitting underwear and shorts or pants post-workout. This can prevent “saddle sores,” which are essentially zits “down there.” “These can be very troublesome, as they can linger and grow,” Brodie says. “If you have a longer drive home or perhaps want to have a coffee with the crew after the class and not rush to the shower, be sure to take with you loose-fitting underwear and a pair of basketball shorts.”

6.Be consistent.

You may have complained about indoor cycling seat pain to a friend or your instructor before. And you may have received a response along the lines of “you’ll get used to it.” That doesn’t sound very promising when you’re experiencing such pain and discomfort. However, there is some truth to it, according to Girdano. “Once you have started the process of conditioning the sit bones, consistency is important,” she says. “If consistency is not achieved, then the sitting area will never become conditioned, and relief of discomfort will never be achieved.”

Suggested to read: 9 tips that make more fun to ride

Important Indoor Cycling Terms You Should Know


As the word indicates, this refers to the rate at which more strength is needed to move the pedals. When resistance is high, the slower you’ll go, and vice versa.


The part of the bike that controls the resistance. By turning the gear left or right, you determine how much strain you’re putting on the pedals.

Oftentimes instructors will ask you to turn the gear. Turning it up means you’re adding resistance (usually a full-circle turn one way). Turning it down means you’re decreasing the resistance.


Cadence is used as an indoor cycling term to mathematically break down how fast you’re pedaling. For example, cycling a 60 cadence means your pedals go in a complete circle 60 times every minute.

Tap Back

An indoor cycling term used in some cycling studios, a tap back is when you move your bum off and on the saddle in a rhythmic way. By engaging your core, you move two to three inches front and back using the saddle as your guide. It can also be referred to as jumping.


When you’re trying to mimic the feeling of climbing on an indoor bike, it’s important to add extra resistance to the gear. Depending on the workout or instructor, you may be off the saddle for some or most of the climb.


The logistics of sprinting can vary from instructor to instructor, but it’s always under the premise that you’re moving quickly. Most likely, this means that the resistance level is low and the cadence count is high. This gets your heart rate up and helps you exert more cardio power.

Why Cyclists Should Use Indoor Cycling to Train for Races

You’re on a strict schedule. You’ve signed up to participate in an upcoming cycling race or triathlon and need to stick to a strict training routine. Unfortunately, outside factors may hinder your ability to hit tire to pavement. Maybe the conditions outside include torrential rain or blizzard-like snow.  Or perhaps after a night of working late it’s just not a safe enough time to put on your helmet and go on the road. An easy solution? Train on an indoor bike.

Surprisingly, many cycling athletes incorporate indoor cycle training into their workouts for more reasons than we may think. We talked with several experts, including coaches and cyclists, about methods that work for them. They discuss how they successfully incorporate indoor cycling into their exercise regime to help them practice or train for races. Read on as they give their insights and best tips and tricks to utilizing the indoor bike, plus key reminders to not skip out on when training on an indoor bicycle.

What types of bike saddles could help prevent  saddle pain?

As we have already said, saddles are a personal choice. With your man woman or beast everyone’s bum is designed in a slightly different way

Center slit saddles – effectively this is a saddle but the end that is closest the steering wheel is split into two. The idea is to create a space where the blood flow would normally go.

No nose saddles – in the more extreme form these saddles are designed for your sit bones only. The closest here in the ISM. The benefit is there is physically no way to put pressure on the sensitive areas.

Gel saddles – many of the saddles we use these days are designed to be quite hard and allow you to move back and forth on the bike. Gel inserts allow you to have a more comfortable ride as many endurance saddles accommodate the site bones to stop you from resting on the front of the seat.

Padding cover – if you don’t want to get rid of your old saddle, a cover with a gel insert is a good idea. For example, some of us actually use the same bike on the road and you don’t want to be moving saddles every time you want to go on a ride.


Getting a sore butt from biking can be very off putting especially for beginners but it’s important to know there are lots of remedies out there so try a few of them before you put your exercise bike into storage. Now,There are also other kinds of pain that you get from cycling your stationary bike as I touched upon earlier. Any pain while cycling isn’t good. Your workouts should be comfortable and pain-free.

If you’re still not sure how to make a bicycle seat more comfortable here are the primary methods. First and foremost, adjust your seat and handlebars correctly.Secondly, you can try padded cycling shorts, these should remove any butt pain you have, and lastly, check the type of bicycle seat you have.

Most importantly, however, keep practicing. The more you cycle the more you’ll adapt and the more fun you’ll have which is the primary ingredient in any good workout routine.


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