1. Make sure your bike fits you perfectly.
If your saddle is too high, your hips will rock every time you pedal and disturb your soft tissue across the nose of your seat. This will lead to skin irritation and and possibly, skin infection. Bring your bike in a shop and have it checked by an experienced person to make the necessary seat adjustments.
2. Stand once in a while.
When riding especially long miles, take the time to stand every now and then to take the pressure off your crotch. This will also help restore circulation. Stand for 10-20 seconds every 30 minutes. Take the opportunity to stand on your bike as you ascend short hills, ride over rough surfaces, or pick up speed from stop signs. It is also a good time to stand when you are at the back of a group or pace line. Also, stretch a little as you stand.
3. Move on your saddle.
Sit mostly on the rear part of the saddle. This area is where pressure is taken off your crotch and your sit bones receive maximum support. However, it is likewise helpful to move farther back as you ascend while seated, and then more to the middle of the saddle when you are bending low. Whenever you shift your position on your seat, your pressure joints are relieved from strains.
4. Wear smooth chamois.
Wear a pair of shorts that is sewn with flat seams or a one-piece liner. You may need to try a few kinds of chamois before you can find the best brand and model that will work best for you. For women, shorts with a liner without a center seam are ideal.
5. Choose a supportive saddle.
Choosing a saddle is a crucial process. Saddles that are too wide for you can rub against your inner thighs and cause irritation, sore or infection, if things get worse. But this does not mean that you need to choose a narrow saddle as it is not able to give you sufficient support to your sit bones. Take note that your total weight is carried by soft tissue that can become easily sore. A saddle with too thick padding could press upward in between your sit bones. This can lead to numbing pressure that can be uncomfortable. Just like with cycling shorts, choosing a saddle that would best fit you can be a process of trial-and-error.
6. Lube up to lessen friction.
To keep your chamois from scraping your skin, lubricate before you hit the road. Try balm products or apply a mild coating of petroleum jelly. Also, dab a bit to your crotch before wearing your shorts.
Whenever you ride, make sure you wear clean shorts. If you think you are prone to saddle sores, it would be helpful if you wash your crotch with warm water and antibacterial soap before you lube up. Make sure your skin is completely dry before lubing up.
8. Change quickly.
Make sure you get out of your cycling shorts as soon as you're done with each ride. Know that your shorts is sweaty and germy, a condition where bacteria love to thrive in. If you have scratched skin, it would be very easy for bacteria to enter and increase the irritation, sore. It can even infect your skin. It would be best to have a quick shower and then put on loose-fitting pants or shorts.
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