a:Tips For First Time Mountain Bikers

Saddle sores and how to avoid them


By Alex Strzetelski
The word to remember is avoid; Saddle sores are one of those physical ailments, found on bicycle riders, that are best avoided at all costs. If a rider has not been on a bicycle for some time and begins a new regiment to aggressively there is likely to be an occurrence of saddle sores. To avoid this occurrence there are several simple steps that can be taken before, during and after they occur. Some of these steps may include:

 Beginning a bicycle exercise regiment slowly
 Locate you saddle correctly
 Use the correct saddle
 Wear appropriate bike clothing
 Purchase the correct bicycle

Beginning a bicycle exercise regiment slowly

The most common cause of saddle sores is the desire to be a strong rider on the first day out after a layoff. In many instances, riders will take a long ride over rocky terrain the first day out. They may be in good aerobic shape but their body is just not ready for the bumping and grinding associated with the mountain biking experience.

If at all possible, give the body a chance to get used to the new movements and “rubs” that can be associated with off road mountain biking. This does not mean that the rider is out of shape. It does mean that the body needs a chance to adapt.

Locate your bike saddle correctly

The saddle is only one point of several that is supporting the riders’ weight. Having it located in the correct position is a key element in the prevention of saddle sores. Through a trial and error approach the rider is looking to have the saddle aligned so that a vertical line could be drawn through the forward knee and into the center of the peddle spindle when the peddles are horizontal to the ground.
There is a large difference between male and female riders when it comes to buying and correctly positioning the saddle. Anatomically, there is about a 4 millimeter difference in the bone structure between male and female riders. This means that for a better fit the saddle needs to be correspondingly wider than a male saddle. Although this is a reality it does not make avoiding saddle sores any easier as a wider seat can lead to chaffing away from where the weight is being concentrated on the saddle. In this regard a saddle that has been modified with “cut outs” or gel inserts may be an option for the individual rider.

The other obvious positioning element to consider is how the saddle is oriented at the crotch. Certain saddles are manufactured with a downward angle in mind (for women) while others need to be positioned so that they are angled slightly down. The obvious comfort issues are addressed with this positioning but it also aids in directing forces that may relate to saddle sores as well.

Use the correct bike saddle

With many styles being offered personal preference is the key to choosing the correct saddle. Some saddles may offer gel implants while others may tend to offer the ability to install a cover with inserts. In either case the rider should understand that these additions will ultimately yield less control of the bike. As the saddle sores diminish these elements should be reduced to the point where a more “normal” saddle is used for better handling.

Cut-outs are a particular feature designed into the saddle for women. Since the woman’s bone structure is somewhat different a wider saddle may be preferred. These cutouts aid in the prevention of saddle soles but are generally intended for chaffing protection more than anything else.

Use the correct biking clothing

If the saddle choices available, for saddle sore avoidance, do not appear to be working there are choices the rider can make regarding clothing and saddle sores. The features, designed to aide in saddle sore prevention and chafe, have to do with placement of padding, materials and seaming. Strategic padding is one of the better options to prevent saddle sores. This padding also yields greater comfort for rides that may involve longer distances or rough terrain. In most cases, the padding should be covered with a breathable fabric so as to aide in moisture control.
Regardless of the features or brand chosen the shorts need to be comfortable, but only to the point where they do not lose the support they can also provide. They should also use materials that breath, have properly located seams and stretch in all directions. For the most part, all riding pants provide the needed elements for prevention of saddle sores if they are designed as such.

The consumer should be aware that in today’s marketplace there are biking shorts available that are purely stylistic and do not provide any real benefit for those seeking protection from saddle sores. To avoid these types of shorts simply look for the padding in all the right places (crotch, coccyx.) Other items to look for might include a breathable fabric in the crotch, no seams in the crotch and a smooth surface on the inner leg.

Purchase the correct bike

When all else has failed and the saddle sores have arrived, and won’t go away, the rider may want to consider the possibility that they have purchased the incorrect bike for their particular needs. Generally, most mountain bikes found in stores are designed with a racing mentality in mind. Because of this, the riders weight is distributed so that more of the body weight is oriented forward. For a professional rider, or somebody that spends quite a bit of time on their bike, this is fine. Their bodies have become used to this position and adjusted to it. For the majority of riders, that do not obsess about riding or are not professionals, this position is not natural.

The question then becomes; which body positioning is best for me and my riding style, so that I do not get saddle sores but still maintain a certain amount of performance? Unfortunately, there is no correct answer to this question as style and terrain vary so much. What can be said is that the rider’s weight does need to be forward facing if riding off road is the desired end. Without this element there is little control when considering the rough nature of the activity. The problem lies in there being too much weight being faced forward. Again, this is unfortunate and must be dealt with through trial and error. If possible try others bikes to see what appears to work best for you. Choosing a new bike for a saddle sore issue is a last resort. With some luck these other possibilities will keep you from having to experiment with a new bike.

Etiquette and rules

As with any activity, rules and etiquette are in place to make the experience more safe and enjoyable for all those engaged in it. Mountain biking is no different although etiquette is more the practice than any hard and fast “rule.” Generally, etiquette has to do with making the mountain biking experience safer and stress free. Many mountain bikers may tend to unintentionally ignore these customs. There are, however, several to consider when riding. According to the International Mountain Biking Association these guidelines include:

Never ride on closed trails
Do not litter
Control your speed
Let people know you are coming
Do not scare animals
Plan ahead
Never ride on closed trails

For the most part, riding a mountain bike involves riding on dirt. Because of this the condition of the trail can change from day to day. If there is a particularly well traveled trail ruts and broken branches can occur. In these instances the trail may be closed for maintenance or for conditions to improve. Heavy rains may make the trail impassable or prone to erosion and subsequently closed to prevent further damage. As national parks become increasingly popular with mountain bikers there have also been places designated as no ride zones. Wilderness areas are one such place. If a rider is found to be in such a zone fines may be incurred and the area may be left with tire treads, which is exactly contrary to their purpose.

Don’t litter

When considering all the people that use the county’s trail system it is not suprising that trash is an issue. It is amazing how many types of trash can be found along a trail; (from every person using a trail not just a biker) bread bag ties, energy bar wrappers and water bottles are items to watch for. Never leave trash if it is seen and try to come home with more than you took.

Control your speed

As is popularly said “speed kills.” This is also true for mountain bikes. Injury is more likely the case but if the rider is not vigilant at all times being thrown off the bike and into a tree or rock is always possible. This aspect of safety can also apply to injuring another rider.

Let people know you are coming

Do not assume that other riders know that you are there. When coming upon other riders establish a form of communications with a friendly greeting or a bell. If there is a switch back or turn in the trail assume that there is another person out of sight. Slowing down or even walking past an individual or group is a common courtesy. In any event, when others are present, or likely to be present, slow down, consider your seed and be prepared to stop.

Do not scare animals

Animals are very likely to be hiding in the woods if you are in a remote, or in today’s expanding neighborhoods, area. In most instances, they will likely hear you coming and stay away. In many cases, however, they do not hear you coming. This can be dangerous to not only to the animal, as it increases the chance of them being struck, but to you. A scared animal, especially an animal such as a bear, will tend to defend itself against surprises.

Plan ahead

Making sure that the ride is equipped for the ride at hand and, more importantly, for instances that are not expected such as rain, changes in temperature, injury or equipment failure. In almost every instance of injury the trip excluded a crucial element that was essentially, very easy and lightweight enough for the trip. The nature of mountain biking can leave a rider in tough terrain with few choices to solve a crisis. A little planning could save a life.

Other considerations

Many adventurous activities in today’s outdoors have come under fire for various activities that affect the entire population. In many instances, these activities had little respect for the environment around them whether it be urban or natural in nature. One of the largest factors affecting the mountain biking community is how it deals with erosion and trail maintenance. Fortunately, many biking organizations have recognized the need to be seen as good neighbors. These groups have organized so that they, in effect, maintain the trails that they ride on every day. Not only does this give the riders a better trail to ride on but it lends good will for possible needs down the road (so to speak.)


Some of the areas where these groups are offering their support include:

Trash pick ups
Trail riding classes
Trail maintenance

Each of these areas are very altruistic in nature but are, ultimately, self serving. In the end it is the maintenance and trail riding classes that offer the largest benefits to the rider. The classes are helpful because they offer tips that will help in preventing damage to the trail system. Not riding around a puddle but through it is one such tip. If a rider rides around a puddle the trail will have a tendency to widen or erode more quickly. Riding through the puddle may deepen the depression but it will localize the problem and make restoration easier.
Trail maintenance is very much appreciated by the managers of the area in question. In most instances these areas are managed by entities that have few resources to dedicate to such projects. If educated volunteers can be put to work budgets are saved and a certain good will toward that group is established. In effect the group is “paying forward” for issues that may arise at a later date.

A little effort

As is often the case, all it takes to be a responsible mountain biker is a little effort and thought. It may be difficult to give these thoughts as you hurdle down a mountain with survival on your mind but it really only takes a mindset to make etiquette second nature.


The future

The nature of the people who enjoy the sport of mountain biking is such that their inventive bend will transform it quickly in the future. The trading and stealing of ideas and “tricks” is so ingrained that they only serve to move the sport forward. To have gotten as far as it has in such a short period is remarkable considering how long it took to get to its “modern” day incarnation. Where it goes is unknown but one thing is sure it will happen quickly now that the concept is established.


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