Saddle Savvy: How Saddle Width and Shape Affect Comfort and Performance in Cycling

Cycling is an exhilarating experience, but only when your bike fit is comfortable. Among the key elements of a good bike fit, saddle width and shape are paramount. These seemingly small details can make a significant difference in your comfort, efficiency, and overall riding performance.

Saddle Width: Finding the Perfect Fit

When it comes to saddle width, one size does not fit all. A proper saddle width ensures that your sit bones are well-supported, providing a solid foundation for your ride.

1. Comfort

The right saddle width is essential for comfort. If a saddle is too narrow, it won't support your sit bones properly, leading to discomfort and pain. On the other hand, a saddle that's too wide can cause chafing and pressure points. The ideal saddle width should match the distance between your sit bones, allowing for even weight distribution and reducing pressure on soft tissues.

2. Performance

A well-fitted saddle width enhances your pedaling efficiency. When your sit bones are properly supported, you can maintain a more stable and effective pedaling motion. This stability translates to better power transfer and improved performance, whether you're climbing a hill or sprinting on a flat road.

Saddle Shape: The Contours of Comfort

Beyond width, the shape of your saddle plays a crucial role in ensuring a comfortable and efficient ride. Saddle shapes can vary significantly, and finding the right one can be difficult.

1. Nose or Nose-less or somewhere in-between

Saddle with a Nose: Schwartzer and colleagues determined in their research study that typical saddles restrict 82% of oxygen pressure to perineurium, which is the sensitive area between the sit bones. (1) Nose-less: the same researchers identified that a nose-less saddle only restricted 20% of oxygen pressure to the perineurium. (1)

Short-nosed saddles: Let’s be honest, style, access, and cost all come into play when we are considering saddles. Positively, larger brand manufacturers such as Trek and Specialized have been following a trend to offer saddles with a shorter nose, which riders are finding more comfortable. A nose-less saddle may be the most comfortable saddle to ride on and allow the most blood flow to the perineurium, but they can be expensive or just difficult to find. Therefore, gradually decreasing the size of the nose can help you feel more comfortable on the sit bones and give you time to adjust your riding to the saddle changes.

2. Cut-Outs and Relief Channels

Many modern saddles feature cut-outs or relief channels designed to reduce pressure on sensitive areas (Image 1 partial cutout design). The cut-outs supposedly provide a space for soft tissues, reducing numbness and discomfort. However, center cut-outs can actually increase the pressure in the adjacent area, cause swelling and possibly decrease time to a sore (2). Interestingly, if the nose has a half cut out (Image 2) in the medium narrow cutout saddle, it has been shown to decrease perineural discomfort and redistribute saddle pressure. I would term the medium narrow cutout saddle as a nose-less saddle and would predict that this type of saddle would have improved oxygen pressure to the perineural area vs. a standard saddle.

Image1 (Schwartzer et al 2002)

Image 2 (Larsen et al 2018)

Finding Your Perfect Saddle

Selecting the right saddle width and shape is a personal journey that involves some trial and error. Here are a few tips to guide you:

Measure Your Sit Bones: Many bike shops offer tools to measure the distance between your sit bones. This measurement helps determine the ideal saddle width for you.
Consider Comfort: Cycling studies are showing that more comfortable athletes are able to produce more power. The idea of comfort is something that all cyclists are looking for whether recreational or professional.
Test Different Saddles: Don't be afraid to try different saddles, Ask if a bike shop will allow you to demo different saddles to allow you to make the best decision.
Listen to Your Body: Pay attention to how your body feels during and after rides. Discomfort or pain is a sign that your saddle may not be the right fit.

Professional Bike Fit

For the best results, consider investing in a professional bike fit with your local bike shop or a Zenith PT bike fit. A bike fitter will assess your anatomy, flexibility, and riding style to recommend the perfect saddle for you. They can also make precise adjustments to your bike setup, ensuring that everything works in harmony for optimal comfort and performance.

Saddle Width and Shape Conclusion

The right saddle width and shape are fundamental to a comfortable and efficient cycling experience. By taking the time to find the perfect fit, you can enhance your ride quality, prevent discomfort, and maximize your performance on the bike. So, saddle up with confidence and enjoy the journey ahead!

Resources:

Schwarzer U, Sommer F, Klotz T, Cremer C, Engelmann U. Cycling and penile oxygen pressure: the type of saddle matters. Eur Urol. 2002;41(2):139-143. doi:10.1016/s0302-2838(01)00028-8
Cristian A, ed. Medical Management of Adults with Neurologic Disabilities. 1st ed. Demos Medical Publishing; 2008.
Larsen AS, Larsen FG, Sørensen FF, et al. The effect of saddle nose width and cutout on saddle pressure distribution and perceived discomfort in women during ergometer cycling. Appl Ergon. 2018;70:175-181. doi:10.1016/j.apergo.2018.03.002
Schwarzer U, Sommer F, Klotz T, Cremer C, Engelmann U. Cycling and penile oxygen pressure: the type of saddle matters. Eur Urol. 2002;41(2):139-143. doi:10.1016/s0302-2838(01)00028-8