One
of the most common things I see at the Introduction to Mountain Bike
Skills class is improper positioning while seated on the saddle. Most
notable is a forward position in which the rider places his or herself
in the middle of the saddle in an effort to avoid pain from the “sit
points” of the butt, called the ishial tuberosities. However, putting
one’s self in this position on the saddle causes pressure on the
perineal area, a very sensitive part of the anatomy that has important
nerves and blood vessels running through it. Numbness and erectile
disfunction can occur if you ride for extended periods of time in this
position. Accompanying problems associated with this position include a
sore neck and shoulders due to the rider leaning on the handlebar with
straight arms. Therefore, the best position in which to ride while
seated is one where your butt is toward the rear of the saddle with your
arms slightly bent and shoulders relaxed. This takes a little time
getting used to, as any new cyclist knows, because the sit points do
take a few rides to “toughen up.”
So
the bottom line is not what kind of saddle you use, but how you sit on
the saddle. Over the last couple of years many companies have
capitalized on the perceived need for better saddle designs. Says Dr.
Ernest Ferrel, a chiropractor in Santa Barbara who specializes in
bicycle fit and who has coached and trained Olympic-level cyclists,
“There are so many different types of saddles out there. I think the
biggest reason for the problems associated with riding a bicycle is a
combination of improper saddle choice for the individual and improper
position on that saddle. It would be like running in size 10 shoes when
you wear size 11, then
blaming the shoes for hurting your feet.”
Saddle
manufacturers have come up with a variety of ways to isolate the
perineal area so that it does not come into contact or has reduced
contact with the seat. Experts point out that this forces the rider to
ride with his or her sit points on the rearward portion of the
saddle—something they should be doing anyway and which can be
accomplished without any special saddle designs. This position supports
the body by its skeletal structure and naturally relieves pressure on
the perineum and cavernosal nerve bundle. But it is not just how one
sits on the saddle that one must be aware of. Says Dr. Ferrel, a former
road racer and cycling enthusiast for over 30 years, “Most people,
especially recreational riders, don’t take into account the complete
body position. If you’re leaning too far forward because the handlebar
stem is too low and long, you’re still going to be putting pressure on
your privates and causing pain or numbness. Putting the blame solely on
the saddle is erroneous and narrow sighted.”
I
believe that except in rare cases, there is no need for the special
anatomical saddles that have cut-outs in the nose or V-shaped rear
sections. By making sure your saddle is level, it is clamped to the seat
post in the middle of the “rails,” and
you are positioned correctly on it, you should not have any pain or
numbness. It is also important that you have the proper saddle height.
Proper
positioning also requires you to have a certain level of core fitness,
especially the muscles that support the upper body. Many people overlook
the fact that your upper body is supported by your stomach muscles. So a
regimen of crunch sit-ups is essential if you want to maximize your
cycling experience.
Whether
you’re an experienced rider or are looking to purchase a new bicycle,
it is important to spend some time with a professional who can help
determine the correct riding position for your bike.
As long as you don't mind them looking at your butt.
