In the world of cycling, comfort in the saddle is essential to ensure optimal performance and a pleasant ride. Many cyclists, especially after their first rides, find themselves complaining about discomfort such as discomfort in the perineal area or a less than optimal pedaling sensation.
Contrary to what one might think, the problem often does not lie in the saddle itself, but in its incorrect installation and position. A correct one put in the saddle, based on principles of biomechanics, it is crucial to avoid postural discomfort and improve the overall experience.
Choose the right saddle
Choosing the right saddle, both in type and size, is as important as wearing the right shoe size. The correct installation of the saddle begins with a detailed biomechanical analysis, which allows you to optimize the position in the saddle, improving comfort and performance.
In some cases, it may be necessary replace the saddle; however, this must be done with the anatomical center as a reference point to ensure a smooth transition.
The correct position in the saddle
To find the correct position in the saddle, the first thing to ask is: what type of bike is it? In fact, depending on the bicycle model and its use, the type of saddle and its correct positioning: city bikes have large and comfortable saddles for short urban journeys; trekking saddles are slightly narrower, providing comfort over long distances; mountain bikes feature compact, less padded saddles for greater mobility on rough terrain; finally, road bikes have narrow and light saddles, designed for aerodynamic and high-performance riding.
Starting from this assumption, the correct position in the saddle then depends on three main factors: the height, the setback and the inclination of the saddle.
Let's analyze each of these aspects in detail.
Height
The most accurate method for determining the height of the saddle is undoubtedly the biomechanical test, which provides valuable data not only on the height, but also on the advancement or retreat of the saddle, as well as establishing the ideal proportions between the saddle and handlebars.
In the absence of this option, a formula based on leg length can be used. The fundamental measurement to take is that of the crotch, i.e. the distance from the ground to the perineum measured while standing with your shoulders against the wall and your legs slightly apart. Multiplying this value by 0.882 gives the ideal saddle height.
Horsepower × 0.882 = Saddle height
This calculation may vary slightly depending on the specific equipment used, as the formula assumes a standard crank length of 170mm. Variations in crank length require adjustments to the calculated value, adding or subtracting millimeters as appropriate.
Once the height has been determined, it is crucial to accurately transfer this value to the bicycle to avoid negative impacts on pedaling biomechanics. An excessive or insufficient saddle height can respectively cause pain or reduce pedaling efficiency.
The correct height is reflected in two key measurements: the distance from the center of the crankset to the highest point of the saddle, called “anatomical center of the saddle“. For most saddles, the anatomical center is identified by measuring the part of the shell 7 cm wide, while for saddles with a wide design, such as those used for urban cycling or cycle touring, it is measured 12 to 13 cm from the rear edge.
Withdrawal
Once the height has been defined, we proceed to adjust the retreat or advancement on the horizontal plane, which influences the thrust angles and the muscle load, particularly on the knees.
The forward position favors riding styles that require intense but short force, typical of mountain biking or cyclocross, while a more rearward position is better suited to endurance disciplines. Adjusting the setback can be done using the plumb line method, to align the knee with the pedal axis.
Inclination
Traditionally, it has always been suggested that the saddle should be positioned so that its support surface is parallel to the ground, a configuration in bubble to ensure balanced weight distribution and prevent postural problems. However, the evolution of saddle design and the specificities of the different cycling disciplines have led to a reconsideration of this rule, showing that in some cases a slight inclination can offer functional benefits.
In the most recent and diverse saddle models, the morphology often requires particular attention to the inclination to better adapt to the cyclist's dynamics. For example, in cross country mountain biking disciplines, a slight forward tilt of the saddle can promote greater agility and responsiveness on technical trails, allowing the cyclist to better position himself to tackle steep climbs or obstacles. On the contrary, in downhill disciplines, where bicycles with full suspension are used, it is common to tilt the saddle slightly upwards to compensate for the sinking of the suspension when the cyclist is in the saddle, thus maintaining a more natural position and better control of the medium.
Despite these variations, it is essential to avoid excessive inclinations that could compromise the correct riding position. Leaning too far forward can cause too much weight to shift onto your hands and shoulders, leading to tension and fatigue. Likewise, a saddle that is too tilted upwards can increase pressure on the perineum and cause discomfort or circulation problems. These extreme configurations not only reduce pedaling efficiency, but can also be harmful to soft tissue, compromising the cyclist's well-being.
The consequences of a poorly positioned saddle
An incorrect position of the sit bones, for example on a part of the saddle that is too forward, can increase the pressure on a small surface, causing pain and discomfort. If the biomechanics have been correctly applied, no further adjustments should be necessary. However, it is recommended to check afterwards 4-6 outings to make sure the position is still optimal.
A poorly positioned saddle forces the body to try to adapt by constantly moving, causing discomfort. Usually, after about an hour of pedaling, if your sit bones remain in the correct position without effort, you can be sure you have found the right configuration. Symptoms such as difficulty urinating or tingling in the genital area after cycling may indicate prolonged compression of the urethra or pudendal nerve, signs that riding needs to be corrected.