Tips on How to Stay Comfortable During Winter Training
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by BiSaddle
Training indoors during winter is a great way to stay in shape, especially when outdoor conditions aren’t ideal for cycling. When it comes to saddle comfort, it’s crucial to make sure everything is dialed in so that longer indoor sessions aren’t painful or uncomfortable. Here are a few tips for both:
1. Saddle Fit
- Width: Your saddle should fit the width of your sit bones. A saddle that matches your sit bone width supports your body correctly and distributes pressure over a wider area.
- If your saddle is too narrow, your sit bones won’t be supported — and soft tissue (like nerves and blood vessels in the perineum or genital area) ends up taking the pressure. This can cause numbness, pain, and even long-term issues like nerve compression or reduced blood flow
- Padding: A saddle with just the right amount of padding is key—too soft, and it can create pressure points; too hard, and it can cause discomfort over time. A well-structured saddle that contours to your body is typically better than an overly padded one.
- Nose Position: Make sure the nose of your saddle isn’t too high or low. Too high, and it may cause unnecessary pressure; too low, and it may affect your pedaling efficiency. A small adjustment can make a world of difference.
- If you haven’t already, getting a professional bike fit (even indoors) is highly recommended. Small adjustments to seat height, saddle tilt, and handlebar position can significantly affect your comfort and efficiency on the bike.
- High-quality padded cycling shorts are essential, especially for longer indoor rides. They're designed to provide extra cushioning and prevent chafing. They’re worth the investment if you plan on spending a lot of time in the saddle.
- Sweat can build up rapidly. Acidic sweat mixed with chamois cream may cause faster wear and tear on your saddle. Wiping down your saddle after each use can prolong the life of the saddle. You can also consider using a saddle cover to keep it dry and protect from winter elements.
- Winter cycling indoors might be more mentally challenging, so it’s important to start with manageable durations and progressively build up. With a direct drive trainer or smart trainer, you can simulate outdoor conditions and keep the workouts engaging.
- Chamois Cream: If you’re prone to chafing, a good chamois cream can make a big difference during longer indoor rides. It helps reduce friction and provides added comfort.
- Try a new Saddle: If your current saddle isn’t doing it for you, consider trying one that’s more suited for indoor use. Some cyclists prefer narrower saddles for better pedaling efficiency, while others might opt for a more relaxed saddle if they’re doing more endurance work. BiSaddle offers a customizable, adjustable saddle, with various padding length and densities to choose from. You can easily fine tune to accommodate asymmetry, and adjust to your personal anatomy. New technology worth checking out.
- Check your bike regularly, especially if you're using a trainer. Worn-out chains or tires can affect performance and comfort.
