That deep, nagging ache in your sit bones after a long ride—it’s something almost every cyclist experiences, but few talk about. The good news? You don’t have to “tough it out.” With the right approach, you can ride 100 km (or more!) in complete comfort. Here’s how to protect your backside and keep your focus on the road, not the pain.
Invest in Quality Bib Shorts
Skip the cotton underwear and loose-fitting gym shorts. Padded cycling bibs with a moisture-wicking chamois are non-negotiable for long rides. The chamois reduces friction, cushions your sit bones, and pulls sweat away from your skin. Look for models with perforations or ventilation channels for added breathability.
Set Your Saddle Height Correctly
If your saddle is too high or too low, you’ll rock your hips or overpressurize your soft tissue. At the bottom of your pedal stroke, your knee should have a slight bend (about 80-90% extension). This ensures your weight is distributed efficiently between your pedals, hands, and saddle.
Stand Up and “Float” Every 30 Minutes
Even the best saddle needs breaks. Make it a habit to stand out of the saddle for 30-60 seconds every half hour. “Float” above the seat, pedal smoothly, and let blood flow return to compressed areas. This simple move prevents numbness and refreshes your muscles.
Check Your Saddle Angle and Position
A nose-down saddle shifts pressure forward; a nose-up one can cause chafing. Start with a perfectly level saddle. If you still feel discomfort, micro-adjust the angle (no more than 1-2 degrees up or down). Also, ensure the saddle isn’t too far back or forward—your knee should align with the pedal spindle when the crank is at 3 o’clock.
Use a Gel Cover or Padded Seat
If you’re not ready for bib shorts, try a removable gel seat cover. These provide extra cushioning and are especially helpful for riders with bonier sit bones. Just be sure it doesn’t slide around or create new pressure points.
Recover Smartly Post-Ride
After you finish, treat your body kindly. A warm bath or shower increases blood flow and soaches sore tissues. Gently stretch your glutes, hamstrings, and hip flexors. If discomfort persists, consider a saddle with a pressure-relief channel or cutout.
Your ride should be defined by scenery and endorphins—not soreness. A few small changes can make all the difference.
Ready for blissful, pain-free miles? Click here to explore our curated selection of premium cycling bibs, ergonomic saddles, and recovery gear—your comfort revolution starts now.