A saddle sore can ruin a ride. Even a tiny zit can begin to feel like you’re perched on a golf ball. Nearly as painful are crotch abrasions caused by shorts that bunch or have an irritating seam.

Even the pros, hardened by thousands of miles in the saddle, fall victim to what cycling author Arnie Baker, M.D., calls “crotchitis.” Fabled tough guys like Eddy Merckx and Sean Kelly had to abandon races when the pain became too great.

Of course, avoiding saddle sores is better than curing them (or ruining a good sirloin). Here’s how:

• Improve your bike fit. If your seat is too high, your hips rock on each pedal stroke and strum your soft tissue across the nose of the saddle. The result is irritated skin and a greater chance of infection. Especially if you suffer from chronic saddle sores, have your position checked by an experienced coach or knowledgeable bike shop person.
   

• Stand frequently. Doing so takes pressure off your crotch and restores circulation. Get in the habit of standing for 15-20 seconds every few minutes. Use natural opportunities such as short hills, rough pavement or accelerating from stop signs. Stand and stretch when you’re at the back of a paceline or group.
   

• Move on the saddle. Sit mostly toward the rear where your sit bones get maximum support and take pressure off your crotch. But also move farther back on seated climbs, and more to the middle when bending low to make good time. Each shift relieves pressure points.
   

  
  
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