The bike saddle or seat is often the culprit for discomfort when riding. Not only can the wrong saddle cause discomfort and a poor riding experience, but it can lead to long term damage. If sized properly, you should hardly notice that the seat is there.
Finding the right bike saddle largely depends on your physiology, which means it’s never a one-size-fits-all decision. The first step to finding a comfortable saddle is to measure your sit bones. We’ll explain how to measure sit bone width and then how to choose the right saddle based on size and performance factors. Use your measurements and our bike saddle fitting guide to help you decide which bike saddle fits your backside.
What are your sit bones?
The sit bones (Ischial tuberosity) are two bones in your lower pelvis (one on each side of your backside) that support your weight while seated, making them the crucial component that determines comfort in the saddle. The exact width of these bones are different for everybody, and is directly correlated to what type of saddle will be the most comfortable.
If you are experiencing pain or numbness in your rear on a ride, it’s likely due to compression and limited blood flow. It’s important to keep your blood flowing on your bike by standing occasionally and using your legs to take some of the pressure off your sit bones. However, a properly fitting saddle can also help with this discomfort, which is why it’s important to measure your sit bones.
How to measure your sit bone width
Sit bone width is the best way to find your saddle size. Just like measuring your inseam or waist length, it’s important to have exact numbers to determine size. After you know your measurements, there are other factors to consider when selecting a saddle, which we’ll explain later in this article.
You can measure your sit bones yourself at home or have your seat professionally fitted at a bike shop.If you choose to take your own measurements, here’s what you need:
- A large piece of corrugated cardboard
- Measuring tape
- Chair
- Marker
Measuring sit bone width
Place the piece of corrugated cardboard on a flat chair and take a seat.
Sit with your feet tilted up long enough to leave a good impression.
Stand and find the two deepest indentions your sit bones left behind and mark them both with a point.
Measure from one point to the other with your measuring tape in millimeters.
The average sit bone width for men is 60-160mm and 90-170mm for women. Add 20-25mm to determine your saddle size. For example, a sit bone width of 60mm will call for an 80-85mm sized saddle.
Measuring sit bone width at home is a great way to determine your saddle size, but a professional measurement will give you more information about your riding style using pressure mapping and other digital instruments. Letting the pros do the measuring for you is the best way to go when choosing a new saddle or as a beginner cyclist.
Use your sit bone width and saddle size as the first reference point when choosing a saddle. Other factors come into play too, such as torso angle, which we will explain now.
Sit bone and cycling position
The further you lean forward when sitting in the saddle impacts the torso angle. For racers and performance-based cyclists, they will ride race bikes with longer, ‘slammed’ stems that cause them to ride in a more hunched over position. This leads to a smaller torso angle. A more recreational rider will ride in a more upright position, which lends itself to a different saddle.
At 90 degrees, the torso is upright and the ride is relaxed.
At 60 degrees, the torso is moderately bent, and the ride is energetic.
At 45 degrees, the torso is significantly bent, and the ride is intense.
Narrower saddles feature a more streamlined design, with less material that gets in the way of a cyclist’s torso movement. In order for a more aggressive rider to fit into positions such as a 45-degree torso angle, they’ll want a narrower saddle. On the other hand, a rider with a more relaxed position may benefit from a wider, more supportive saddle since their torso angle is larger.
How to choose the right bike saddle
Bike saddles are small investments in optimal performance and a comfortable ride. Below are several things to keep in mind when looking for a bike saddle that supports you well.
1. Determine what’s causing discomfort.
If you are buying a saddle because of pain in your sit bone, first evaluate the source of your discomfort. It may not be your bike saddle.
- Your saddle could be too high or too low. If it’s too low, you’ll be straining your core and back muscles too much, and if it’s too high you will be over extending your legs and putting more pressure on your sit bones. Both cases can also lead to knee pain or issues.
- Your saddle is too close or too far from the handlebars, or the angle is wrong. This will impact your riding position, pelvis, hips, and core muscles. The angle of the seat in particular can also lead to painful chafing or saddle sores.
- Also consider other contact points on the bike. Are the handlebars too high or too low, or too wide or short? What about your stem size and position? Your cleat position on your shoes could also be wrong. All of these factors may lead to discomfort in the pelvic region too, which is why it’s important to consult with a professional bike fitter.
- The problem may also be the cycling shorts you are wearing. Most cycling shorts come with a chamois, which is the padded part that’s sewn into the short. Different short models will come with different chamois, which can help (or sometimes hinder!) comfort. Generally, more expensive shorts will come with chamois made from nicer fabrics that are more comfortable. Compression shorts or shorts with chamois should never be worn with underwear since underwear will cause unwanted friction leading to chafing. Going commando when cycling is normal and is much more comfortable.
If your saddle is the problem, try to assess why. Is it too soft? Too wide? As mentioned in the above section, a more aggressive position lends itself to a firmer, smaller saddle. A more upright position means it will be fine to use a wider saddle or softer saddle.
If the problem is mostly related to skin damage such as chafing, consider if your position can be improved, as mentioned above. You can also use products like chamois cream to lubricate against the unwanted friction. Again, the more time you spend in the saddle, the more your skin will get used to it too, like calluses on your hands and feet.
If you’re experiencing pain with a brand new saddle, give it time. Going for longer rides may also lead to muscle pain since your pelvic region is not used to being in the saddle for so long. Some discomfort is normal as your body adjusts to the new saddle, but the pain should resolve in a couple of weeks. If it doesn’t, then it might be time to think about a new saddle.
2. Find sit bone width.
Measure your sit bone width by following the at-home instructions above or by heading to a bike shop for a professional measurement. This will help you determine which size saddle you need.
3. Consider gender.
Even though women have wider sit bones, there’s some overlap in the average sizes of men and womens’ sit bone widths so unisex sizing can work well. Two of the main differences between men’s and women’s bike saddles are a greater chance of thigh chafing in women and soft tissue differences. Women often prefer saddles with cut-outs to accommodate those differences.
4. Consider your discipline.
The type of saddle that works best for you depends on your riding niche, like road racing, triathlon, mountain, gravel, and others. Some saddles are more supportive for different terrain or intensity.
Road bike versus mountain bike saddles
Road cyclists are more planted in their riding position when sitting down, spinning their legs while keeping the upper body and pelvis region still. However, the demands of off-road riding while mountain biking leads to more moving around in the saddle and placing your body weight in different positions. For this reason, off-road cycling saddles offer designs featuring more support for a variety of riding positions, compared to road cycling saddles which are more streamlined for one position.
5. Consider your riding posture and flexibility.
Being a more dynamic rider means you need a narrower saddle than someone who rides for leisure. Flexibility is another factor. Less flexible people shift easily and need a saddle to help keep them steady.
6. Use a saddle finder.
Once you know your sit bone width, riding goals, average length of ride, and riding frequency, use the Fizik saddle fit finder tto display the best saddles for you. Not only are Fizik saddles tried-and-true, they’re innovative and responsive to the body. Their use of 3D printing enables them to construct saddles that can read you well and respond with the reinforcement you need.
7. Test multiple saddles.
Before settling on a saddle, test lots of them. This is the best way to determine what works for your riding style. Bike shops allow you to test ride saddles and will help you when something doesn’t feel right. Start with a standard saddle and adjust based on specifics a little at a time. Each time you test a saddle, ask yourself if it’s closer or further from the comfort you’re seeking.
Bike saddle size and types
Common bike saddle sizes range from 135mm to 160mm, depending on individual sit bone width. The type of saddle you need, however, is influenced by many other factors like posture, discipline, and even personal preference. There are two main saddle types:
- Performance saddles: saddles used for racing and endurance
- Comfort saddles: saddles used for recreation or exercise
These two categories include many variations depending on your discipline. Mountain biking, for example, requires a lot of shifting during the ride, so longer saddles provide more stability. Racing saddles need to be both supportive and flexible. But neither “supportive” nor “comfortable” mean cushiony. Soft saddles aren’t actually better. They often have too much give and aren’t supportive enough. Performance saddles are flat and narrow because they’re made for the body’s movement during a ride rather than relaxation. Some saddles have cut-outs, which are popular for women to provide protection of soft tissues and airflow.
One of the best means of a little extra comfort on your ride is a quality chamois. Cycling shorts and bib shorts are made for the saddle and padded right where you need it. A chamois provides an extra layer of support and helps minimize chafing. Just like bike saddles, dense (not plush) cushioning provides the stability and comfort needed for an enjoyable ride.
Whether you’re shooting for a PR or just want to enjoy a more comfortable ride, check out our men’s bike shorts and padded women’s bike shorts, they provide the perfect blend of comfort and performance.
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