1: Change your cycling position

Because pressure on your perineum is the cause of numbness, it is important to relieve that pressure. This can be easily done by changing your cycling position every now and then. Perhaps you already do this by default, but make sure your regularly alternate a low grip in the handlebars with a somewhat straighter seated position.

2: Bike seats against saddle sores

Still suffering from numbness? Check if your saddle has the right width. If it is not wide enough, your sit bones will not absorb the pressure while cycling. If your saddle is too wide, you may suffer from groin pain. For men, the average distance between the sit bones is between 6 and 16 cm. For women, it is between 9 and 16 cm. Every buttock is different, so there is only one way to find out.

Measuring sit bones:

1.     Imitate a cycling movement by sitting hunched over on a piece of cardboard;

2.     Now stand up. The impressions you see are those of your sit bones;

3.     Measure the distance between these impressions. This is the minimum width of your future bike saddle.

Many riders think that a bike seat with a cut out in the middle automatically prevents saddle sores. Let's put an end to that myth once and for all. In some cases, the edge actually presses more on the blood vessels and nerves. A bike saddle that does help to prevent numbness is a noseless, or short nose, bike seat. This type of seat is a solution because the blood flow to the genitals remains intact. A saddle like this, takes some getting used to because you have to rediscover your balance on the bike.

There is a lot of choice in bike seats. Which one fits your buttocks best is a matter of trial and error. Found your perfect saddle? Then make sure you adjust the saddle position properly. The right height, position and angle of your bike saddle are the finishing touches.

4: Chamois cream or bib powder

To prevent saddle sores, many cyclists use Chamois Cream. Chawhat? Chamois cream is a special cream developed to reduce friction between the seat and the chamois. This prevents chafing and irritation and as a result, prevents saddle sore. The cream most often contains antibacterial substances that prevent infections.

There is even a difference between cream for men and cream for women. Whereas the men's cream has a more cooling effect to prevent tingling, the women's cream is often more delicate. The ladies' cream also has a healthy PH balance which can prevent urinary tract infections.

Before you start your ride, apply the cream generously to the areas adjacent to your chamois. It is not necessary to rub it in completely, because you’ll automatically do that while cycling. For double protection you can apply an extra layer to the chamois. That make a long ride in wet conditions more comfortable.

In addition to the good old cream, you can also buy bib powders these days. This powder has the same effect but keeps your chamois and skin dry. You can apply the powder to the trousers and simply rub it out.   

5: Build up slowly and then keep on training

Most saddle sores occur during long rides. However, it takes time for your body to get used to long distances. Especially as a beginner. Therefore, get on your bike more often and build up your resistance by slowly increasing the length of your bike rides. The more you cycle, the more you enjoy the ride.