How to Prevent Saddle Sores on a Bike?

People often ask me how I manage to ride hundreds of kilometers over a few days and whether my butt hurts in the process. Occasionally, I feel it. Mostly, I don't even notice it; you get used to everything. But I have to admit that when I started, my backside hurt a lot. Sometimes, at the end of long rides, I had to pedal just standing up. That has changed.

Over the years, I've learned a lot of things to increase comfort on the bike. Even though I am no certified bike fitter or dermatologist—what I know and what works for me—I will happily pass on to you. Let's go through it from the bottom up—from the tires all the way up to your butt.

🛞 Proper Tire Pressure

Saddle comfort always starts with the tires. Your first contact area with the ground determines how many vibrations will be transferred to you. The ideal scenario is to run the lowest possible pressure to absorb vibrations as much as possible.

On a mountain bike, it is great to have the widest possible tire because it can handle lower pressures without problems. Definitely don't worry about being slower. Off-road, thanks to the lower pressure, you will actually go faster because the tire adapts better to the surface. The same equation applies to road or gravel—the lower the pressure, the more comfortable the ride.

What is the right pressure? That depends on your weight, tires, and many other factors. Try the tire pressure calculator by Wolf Tooth. And believe me, the minimum pressure stated on the side of your tires is definitely not the actual minimum you can run.

🚲 Suitable Frame and Seatpost

Comfort is significantly affected by the frame itself. A full-suspension bike is absolutely ideal for comfort, but it is definitely not a necessity. For many years, I rode multi-day bikepacking routes only on a hardtail, and it was doable. My backside got used to it.

What I do recommend for longer trips is a carbon frame, which naturally dampens vibrations better than aluminum. When I swapped my aluminum bike for a carbon one, I noticed the difference immediately. Steel also dampens vibrations well, although it is a bit heavier. A lot of people debate whether to invest more in the frame or in the components when buying a bike—i.e., whether to get aluminum with better components or carbon with cheaper ones. Personally, I prefer a carbon frame with cheaper components because components will wear out sooner or later and I'll replace them anyway. The frame stays, and that comfort seems more important to me.

Regarding the seatpost, a carbon variant can also help, although the difference won't be as striking. For road or gravel bikes, there are various dampening components that can push the comfort a bit further.

💺 Saddle Selection and Setup

The saddle is an extremely important part of the bike. For many years, I've been riding Specialized saddles (currently the Specialized Power). What's great about it is that in the shop, they measure the width of your sit bones and pick the right size accordingly. However, everyone fits something different.

Paradoxically, for longer rides, I recommend a firmer saddle. Soft saddles are fine for a quick trip to the grocery store at best. Once you're riding for a longer period, a firmer saddle is much more tolerable in the end and provides better support.

Pay close attention to your saddle setup! The saddle should be level, or with the nose tilted slightly downwards. I once made the mistake of pushing the saddle a bit too far back to take the weight off my hands, and it was an absolute tragedy. A professional bike fitting can help you dial in the ideal position (they once lowered mine by about 3 mm and it was enough), but with a little patience, you can figure out a suitable position on your own.

A more aggressive riding posture can also help against pain. The more upright you are, the more pressure goes onto your butt. But you can't overdo it, as you risk overloading your hands or back. Aerobars are also great – a much larger portion of your body weight will rest on your elbows.

🩳 Cycling Shorts and Chamois

I swear by bib shorts with a chamois pad. However, picking the right pair is a very individual matter and it might take a while to find your holy grail. You might find that you aren't just looking for shorts, but rather the perfect combination of a saddle and shorts.

It's crucial that your shorts fit you perfectly and nothing shifts around. Any movement of the fabric against your skin means friction and trouble. Focus on the quality of the chamois pad too—I have excellent experience with pads from Elastic Interface. You can even find them in some more affordable shorts. Currently, my go-to choice is shorts from the brand Gobik, which also feature practical thigh pockets and reliably last me about two years of heavy mileage.

Whether you choose bib shorts with suspenders or shorts without them is basically up to you. Without suspenders, it is more practical when taking a quick bathroom break in the woods. But with suspenders, the shorts stay in place better and don't bunch up, which reduces the likelihood of unwanted chafing.

A trick for multi-day events: There are cycling boxer briefs with a chamois pad available. When my butt starts to hurt on a multi-day trip, I simply put them on as an extra base layer. It changes the shape, adds dampening material, and the pressure is distributed slightly differently. This has saved my butt many times.

🧴 Hygiene and Chamois Cream

"What cream do you use?" is a very popular topic among cyclists. Personally, I divide it into special daytime and nighttime care. Usually, I don't apply anything for rides under 5–6 hours—if you have a good chamois pad and saddle, you don't need it at all.

I mostly apply cream when conditions are worse:

• High heat and sweating (the salt on the skin acts like sandpaper).
• Rain (water softens the skin, making it more susceptible to chafing).
• Riding in a waterproof jacket (it breathes poorly, sweat drips down, and you are asking for trouble).

Daytime Cream (Friction Prevention)

During the day, you need something that prevents skin chafing. I used the very thick Squirt Barrier Balm for a long time (it lasts really long on the skin, but hardens in winter and is tough to apply). Now, I often reach for cheaper alternatives on a similar basis, such as basic anti-chafe creams. It's practical not to carry unnecessarily large tubs and simply transfer the cream into small cosmetic containers instead.

Nighttime Care (Regeneration)

When you reach the hotel (or your bivouac) after a full day of riding, hygiene is the foundation. Regular wet wipes or moist toilet paper are often enough to wipe away sweat, salt, and dirt. Don't forget to wipe your hands first, so you don't introduce more bacteria to sensitive areas.

For the night, I use a regenerating cream with zinc oxide. My favorite is cheap baby zinc cream from the drugstore, or Sudocrem, which is very popular among cyclists. These regenerate your skin perfectly overnight, making getting back on the bike the next morning much better.

Ultimately, it is important to say that your butt simply has to get used to the saddle and "break in." If you are just starting out with cycling or bikepacking, give it some time.