How to stay comfy while working out on a bike

If you sometimes feel a bit tender after cycling you're not alone. Any part of your body in contact with the saddle can cause pressure over time. Add sweat, loose clothing and an ill-fitting bike to the mix and you've got yourself a perfect storm of saddle soreness. The good news is that there are some easy changes you can make to ensure you stay comfy whilst clocking up the miles on a bike.

Dress for the occasion

Breathable clothes are a must-have as cotton sportswear can get heavy when wet which can cause friction and irritate the skin. If you're cycling regularly, cycling shorts are a must as they have strategic padding in all the right places to reduce stress on tender areas. Some riders even ditch their underwear as the extra layer of clothing can restrict movement and cause more friction.. 

Adjust your bike

A poorly fitting bike is one of the key causes of saddle soreness. If the saddle's too high you could potentially be putting extra - if not all the - pressure on your behind, and cause your inner thighs to rub on the seat as you peddle. Plus, 40 minutes in that position isn't great for your knees. As a general rule your seat should be level with the ground and roughly in line with your hip when you stand alongside it. If in doubt, simply get to class early and ask the instructor to help.

Stand up

One of the simplest ways to give your backside a rest is to rise up from the saddle, which helps improve the blood flow to your groin. Cycling out of the saddle is also a great workout for your legs and stronger thighs will put less pressure on your rear, so it's a win-win situation. Our instructors will take you through different sessions to make sure you rise up and sit down again gently to avoid any bruise-inducing bumpy landings in the saddle.

Take it easy

Whether you're new to spinning or simply really keen to reach your goal, it can be tempting to go all out in each session but it's best to ease your body into any new type of workout. So don't try and do too much too soon or you'll be feeling it the next day.

Eat well

A well balanced diet can help keep your body strong and less likely to suffer soreness. In particular, vitamin C and zinc are great for combating post-workout inflammation.

Reduce the friction

Before you start your ride, applying Vaseline (other brands are available!) or talc can help reduce the friction