Cycling Comfort Tips for Women

Apr 07, 2018 by Paula Dyba

A little history, and some helpful cycling comfort tips for women.

No wonder we couldn't get comfy for so long! Now at last we have equipment, clothing and know-how to help cycling women achieve the comfort we deserve.

Women on Bikes: The early years.

• A threat to health, morals, and reputation. • Physicians warned of “detriment to the organs of matrimonial necessity.” • Women were encouraged to ride sidesaddle.

Anatomical differences & how they affect cycling comfort

• Wider hips – our sit bones are approximately 1/2-3/4” wider than a man’s so our saddles better be, too. • Soft tissue areas are very vulnerable to pressure against the rigid nose of a saddle so we need relief up there. • Our upper body muscles are generally smaller and placed differently causing us to sustain a higher degree of force in neck & shoulders when leaning forward. • Our quads are significantly stronger than our hamstrings, putting ligaments at higher risk of injury (exacerbated by cycling). We’re 4-5x more likely to tear our ACLs than the guys are – bummer!

cycling comfort tips for women - comfortable riding position for women

What to do if you’re uncomfortable on your bike…

Neck & shoulder pain? • You might be too stretched out. Your bike position could use some altering. • Buy a shorter stem or try rotating the handlebar slightly back toward you so you can ride more upright. Feeling cramped and wobbly? • Rarely a problem for women, but if so, scoot your saddle back slightly. If you’re maxed out, try a setback seatpost. Having knee issues? • If it’s in the front of your knee, it might mean your saddle is too low; if in the rear, your saddle is too high. Make TINY adjustments and go for a ride.

cycling comfort tips for women - comfortable bike seat

Saddle pain, sores or discomfort?

You’re not alone – this is the #1 complaint among women. • Swap out the saddle that came with your bike and get the right saddle for you. Needs to support your sit bones and relieve pressure up front. • The myth of softness is that softer = more comfortable. The reality Is that after an hour on a pillow, you’ll be ready to ditch the bike. • Cut outs, gel and narrow noses. These are extremely effective solutions to saddle comfort. • Positioning: height, fore/aft, tilt. These adjustments (one at a time only) can make a huge difference.

cycling comfort tips for women - riding tips and comfortable cycling clothing

Tricks of the cycling trade…

• Invest in good fitting bike shorts with a ventilating, non chafing chamois. • Eliminate bagging, bunching, extra fabric in the crotch area. • Get off and stretch – 6 deep knee bends per hour • Hydrate with water and electrolyte replenishment to avoid cramps. • Immediately get out of your shorts after the ride. • Treat yourself to the occasional massage – and embrace yoga to build flexibility and reduce injuries.