Learn How to Prevent Saddle Sores, UTIs, and Chafing!
Hey Ladies – Let’s Talk About What’s Going On “Down There”
Let’s be honest: for all the joy cycling brings, an uncomfortable ride can ruin everything. If you’ve ever dealt with chafing, soreness, or saddle sores, you are not alone. After leading and supporting thousands of women on multi-day tours, I’ve heard every question imaginable about what to do when things aren’t going well in the nether regions.
The great news is that most of these issues are preventable! It’s time to have a no-nonsense conversation about our crotches and our bums. This guide is packed with tips to make every cycling experience a wonderful one.
Should You Wear Underwear with Bike Shorts?
Rule #1: Go Bare
New to bike shorts? The first and most important rule is to ditch the underwear. Underwear worn under cycling gear is a one-way ticket to chafing, soreness, and tears. Any seam or edge that rubs against your skin for hours can create a hellish experience.
Choosing the Best Bike Shorts for Women
The Gear: Bibs, Shorts, & Chamois Explained
There are a lot of options out there with a huge range in price. A good pair of cycling shorts is one of the most important investments you can make. For short rides (less than two hours), you can get by with an average pair or just regular shorts, but if you’re riding for multiple days or long hours, do yourself a favor and buy a high-quality pair.
My preference is bib shorts with excellent compression and a good chamois (padding).
- Why Bibs? They don’t have an elastic waistband digging into your stomach for hours. Instead, straps over your shoulders hold them perfectly in place. However, there are now several brands making regular cycling shorts that have a flexible yoga band for the waist, which is much more comfortable for long days.
- Why Compression? High-end materials provide key compression. You don’t want anything moving or shifting around. Your shorts should be tight!
- Why a Good Chamois? The padding should be smooth, and the stitches shouldn’t poke you or cause friction.
You can spend a lot of money (up to $300 on bib shorts), but you don’t have to. I’m a fan of the Pearl Izumi Pro Bib shorts, and I’ve had friends of all body types love them (and they’re often on sale!). These bib shorts also have very stretchy straps, so you can pull down your shorts to pee in the woods (this is called an “easy pee” or “drop-seat”). This is handy so you don’t have to take off your shirt and then pull down the bibs. Visiting the ‘green room’ has never been easier. If you have more to spend, my pals love brands like MAAP and Velocio, which also have sales from time to time.
- Liners: Great for shorter rides. These are more common for mountain biking. They are sheer to be more breathable, so you need to put shorts over them.
- Bikini-style Chamois: These are panties with a small chamois. I’ve only seen heartbreak with these. Save them for your spin class or very short rides.
How to Prevent Saddle Sores and Skin Irritation
Skin Care for Down There: It’s a Magical Place
Treat your vulva like you would your face: avoid harsh soaps and perfumes. The key is to get out of your bike shorts the second you’re done riding. On multi-day tours, I always pack a pair of running shorts to change into during a long lunch stop or for the shuttle ride back to the hotel or camp. Sitting around in a damp chamois is when rashes can take over, and it’s hard to recover quickly.
Two Quick Pro-Tips:
- Never swim in your bike shorts. I don’t know how men do this, but they don’t have our magical vaginal ecosystems to worry about. If there’s a swimming hole, go naked or pack a swimsuit.
- Let it grow! A key tip from female pro racers is to skip the Brazilian before a big ride. Pubic hair is a natural barrier that protects fragile skin. Shaving, trimming, or waxing can lead to ingrown hairs and discomfort.
Your Essential Kit for Preventing Chafing and Saddle Sores
The Toolkit: Wipes, Powders, and Butters
- Get Clean ASAP: Get out of your shorts and into the shower fast. On camping trips without showers, I use baby wipes or facial wipes to clean up immediately after a ride. If you have to go number 2 while on a ride, make sure you get very clean before continuing (on our Japan trip, there are bidets at every stop, but alas, this is not the standard in the US).
- Stay Dry: After peeing, you want to stay dry (especially in humid areas). If you don’t have access to a bathroom with toilet paper, either carry a tiny bit of TP or keep an anti-microbial cloth (like a Kula Cloth) in your ride bag. After cleaning up after your ride, you really want to stay dry, especially if you’re riding again the next day. A non-talc dusting powder is a lifesaver. I’ve given wipes and powder to many women on my trips!
- Wash Your Shorts: Never wear the same shorts two days in a row—that’s a petri dish scenario. If you can’t use a washing machine, hand wash them with camp soap like Dr. Bronner’s or Camp Suds and make sure they dry completely.
- Use Chamois Butter (Wisely): If you’re prone to chafing, try a chamois cream, aka butter, but test it at home first to make sure you don’t react to it. Some women apply chamois cream just to their cheeks where their skin might rub on the seams of the chamois, some women put it everywhere, including their labia. It’s really personal preference and where you tend to experience chafing. There are many female-specific versions like Chamois Buttr for Her or Reflect Sports Hoo Ha Ride Glide. Note: Many folks like Vaseline or Aquaphor, but mineral-based lubricants can be hard to wash out and may damage the chamois over time.
Emergency Care: When You’re Already a Mess
It happens. You have four more days of riding, and things are getting irritated. Here’s the emergency plan:
- Get Clean: Use gentle wipes or take a shower.
- Get Dry: Air out as much as possible and use a non-talc dusting powder.
- Treat Open Skin: Apply an antibiotic ointment to any broken skin. You can use a band-aid to protect your skin, but it’s better to let saddle sores or wounds dry out while you sleep. Never wear a band-aid in your bike shorts. Diaper rash cream (yes, like for babies!) is also a good way to help your irritated skin heal.
- Manage Pain: Carry ibuprofen or extra-strength Tylenol to help get through the day’s ride.
- Stay Prepared: Carry wipes and powder with you on the bike to clean up and dry off during the day.
Advanced Comfort: The Right Saddle, Hormones, Menopause, and Cycling on Your Period
Finding the Best Women’s Bike Saddle
If you’re doing everything right and still have sit-bone pain, it’s time to try a different saddle. There are many female-specific designs with cutouts to relieve pressure. When you’re in a bike shop, try to ask a woman who rides for advice! I prefer a minimalist saddle so there’s less surface area touching my bottom. Also, check your seat angle! If the seat is angled up…ouch. Keep it flat or with a slight downward tilt in the front. Seats are usually highly adjustable with your bike tool. If you have a saddle you love, and you’re renting a bike on a multi-day ride, bring your saddle with you.
Tips for Cycling on Your Period
Yes, you can absolutely ride your bike on your period! The key is to be prepared, especially on a multi-day trip. If your cycle is irregular, it’s always a good idea to throw a tampon in your jersey pocket just in case. Focus on keeping clean, changing your tampon regularly to maintain hygiene, and making sure the string is positioned forward where it won’t rub or chafe. If you’re in the backcountry, remember to practice Leave No Trace by bringing a small ziploc bag to pack out used tampons for proper disposal later.
Menopause and Cycling Comfort: What to Know
If you’ve been cycling comfortably for decades and suddenly everything is miserable, it could be perimenopause or menopause. A lack of estrogen can cause vaginal skin to become thinner and more delicate. Your vulva might be itchier or swollen. If this sounds like you, consider talking to your doctor. A prescription for vaginal estrogen cream is safe for many women and can be a game-changer.
UTI Prevention for Female Cyclists: A Proactive Guide
Let’s talk about urinary tract infections (UTIs). They are a growing health concern globally (research suggests the health impact of UTIs increased by nearly 70 percent between 1990 and 2019), and unfortunately, female cyclists are at a higher risk simply due to our anatomy. On the bike, this risk is compounded by a few key factors:
- Saddle Pressure: Constant pressure on the perineal area.
- Prolonged Sitting: Hours in the saddle can trap moisture and heat.
- Bacterial Transfer: The potential for bacteria to travel from the perineal area to the urethra.
The good news is that you can be proactive! Here are the best ways to set yourself up for a healthy, happy ride.
Your Prevention Toolkit
- Hygiene is Everything. This is your number one defense. Be diligent about following all the “clean and dry” tips mentioned earlier—get out of your shorts immediately after a ride, clean up well, and stay dry.
- Hydrate Relentlessly. It sounds simple, but it’s crucial. Drinking plenty of water helps continuously flush your system, giving bacteria less opportunity to build up and cause an infection.
- Consider Preventative Supplements. Many experienced riders I’ve met on my rides swear by supplements like high-quality Cranberry extract or D-mannose to maintain urinary tract health. If you are prone to UTIs, it may be worth researching these options and discussing them with your doctor before a big trip.
Be Prepared: What to Pack in Your Med Kit
Don’t rely on luck when you’re in remote areas. Being prepared is your best strategy.
- Pack Your Preventatives. If you use Cranberry or D-Mannose as part of your routine, make sure you pack enough for the entire trip.
- Bring Emergency Antibiotics. This is critical. If you are prone to UTIs, talk to your doctor before you leave about getting a “just in case” prescription for antibiotics. It can be incredibly difficult to find a doctor or pharmacy when you’re in the backcountry of Idaho or Morocco. Having what you need on hand is the smartest and safest approach.
Now Let’s Get After It!
The bottom line (pun intended!) is that comfort is king queen. It’s about finding the right gear, practicing smart hygiene, and listening to your body’s signals through every stage of life. Don’t let discomfort sideline you from the sport you love. With a little know-how, you can ensure every ride is a powerful, joyful experience.
Do you have any pro tips to share with us? Add them in the comments section!
Caeli Quinn is Climate Ride’s Executive Director and Founder