Comfort Starts Below the Belt
- Sidetracks Women
- Jul 6
- 13 min read
The things nobody tells you about cycling comfort – from a woman's perspective
There's a lot of cycling advice out there. Most of it was written for men.
Which is a bit odd, really. Women's bodies are different. The way we sit on a saddle is different. What causes us discomfort is different. And, more often than not, what solves it is different too.
We've been guiding women on cycling tours in New Zealand for years, and there are a handful of conversations that come up on almost every tour.
"I didn't know I should have done that differently."
"Why did nobody tell me that before?"
Some of what follows may feel a little personal. It is. But it's also exactly the sort of conversations we have with our guests, because these are the things that can make the difference between counting down the kilometres until the next stop and simply enjoying the ride.
So here it is. The honest version. No embarrassment, no beating around the bush.
And before we begin: none of this is meant to put you off cycling. Quite the opposite. A little knowledge goes a long way, and most of what we're about to cover is surprisingly easy to fix once you know about it.
1. Saddle height – probably the single biggest mistake
Ask people how to set their saddle height and many will say, "You should be able to touch the ground with your feet."
It sounds logical. Unfortunately, it's one of the most common cycling myths around.
If you can sit on your saddle with both feet flat on the ground, your saddle is almost certainly too low. And a saddle that's too low is one of the most common causes of knee pain, sore thighs, and that exhausted feeling after just a few hours on the bike.
We adjust quite a few saddles on the first morning of every tour. It's amazing how often just a few millimetres make the difference between sore knees and happy knees.
Here's why.
When you're pedalling, your leg should be almost fully extended at the bottom of each pedal stroke. Not locked straight, but with just a slight bend in the knee.
If your saddle is too low, your knee is working at a compressed angle all day. It's harder on your joints, less efficient, and much more tiring than it needs to be.
Yes, there is a proper mathematical formula for working out saddle height, involving measuring your inside leg and multiplying it by 0.885. No, you don't need to memorise it.
There's a much simpler method that works remarkably well.
Put your heel on the pedal at its lowest point. Your leg should be fully straight. Then move your foot into a normal riding position, with the ball of your foot on the pedal. That automatically gives you the slight bend in the knee you're looking for.
When you get off the bike, you'll probably only touch the ground with your toes—and that's completely normal. You're not supposed to be able to plant both feet flat while sitting on the saddle.
If you're riding an e-bike and your knees start complaining, check your saddle height before you blame the bike. Very often, that's where the problem starts.
2. The saddle – wider and softer isn’t the answer
So if your saddle height is right, you're halfway there. The other half is the saddle itself.
This is one of the most widespread misunderstandings in cycling.
It seems to make sense: more padding, a wider saddle, more comfort. Unfortunately, it doesn't usually work that way.
We've lost count of the number of women who arrived convinced they needed the biggest, softest saddle they could find. Quite often, by the end of the first day, they were saying exactly the opposite.
Here's why.
When you ride, your weight should rest on your sit bones – those two bony points at the bottom of your pelvis. You can feel them when you sit on a hard chair. They're designed to carry your weight. The soft tissue between them isn't.
A saddle that's too soft compresses under your sit bones, so the middle of the saddle ends up pushing into exactly the area where you don't want pressure. A saddle that's too wide creates a different problem: with every pedal stroke, the edges can rub against the inside of your thighs.
Women do, on average, have a wider sit bone spacing than men. So yes, a slightly wider saddle is often the better choice.
But "slightly wider" is very different from "as wide as possible."
More importantly, every woman is different. Sit bone width varies enormously from person to person. The only reliable way to know what width suits you is to have it measured. Most good bike shops can do this in just a few minutes using a foam pad or pressure sensor.
The centre cut-out
Many saddles designed for women have a channel or cut-out running down the middle. Its job is simple: to reduce pressure on the soft tissue and help prevent numbness.
If you've ever finished a ride feeling numb or uncomfortable in sensitive areas, a saddle with a well-designed cut-out can make a remarkable difference.
At the end of the day, the right saddle isn't necessarily the one that feels softest when you squeeze it in the bike shop. It's the one that fits your anatomy.
All of this matters most when you're choosing a saddle for your own bike.
On an organised tour, it's simply not practical to swap saddles for every rider. The good news is that you may be pleasantly surprised. More than 95% of our guests tell us, often with some amazement, how comfortable the saddles on our hire bikes turned out to be.
But if something doesn't feel right from the start, please tell us. We'd much rather make a small adjustment on day one than have you trying to put up with discomfort for the rest of the tour.
3. Numbness and pressure – why it happens and what to do
Even with the right saddle, though, discomfort can still happen.
Numbness while cycling is common. It isn't something you should simply accept, though. It's usually your body's way of telling you that something isn't quite right.
When too much of your weight rests on the soft tissue between your sit bones instead of on the bones themselves, blood flow is reduced. The result is that familiar numb or tingling feeling that many women experience at some point.
The good news? In most cases, it's something that can be fixed.
A few things are worth checking.
Saddle tilt
If your saddle is tilted even slightly down at the front, you'll slowly slide forwards and end up sitting in exactly the wrong place.
Ideally, your saddle should be level, or just very slightly nose-down. Even a tiny adjustment can make a surprising difference.
Far worse is the opposite: a saddle that's tilted upwards at the front. You'll usually know about that within the first fifteen minutes - and not in a good way.
Saddle too high
A saddle that's too high creates a different problem. Your hips start rocking from side to side as you try to reach the bottom of each pedal stroke. That movement shifts pressure onto exactly the wrong places and can also lead to lower back pain.
Handlebar position
Handlebars that are too low or too far away shift more of your weight onto the front of the saddle. On many bikes, this can be adjusted, so it's well worth checking if numbness is a persistent problem.
If you regularly feel numb during or after a ride, don't just push through it. Your body is telling you that something needs adjusting.
What about gel saddle covers?
Gel saddle covers – the kind you pull over an existing saddle – can help, but they come with one drawback. On warm days, the gel can heat up and the cover may start to feel clammy and sticky.
One tip: you don't have to leave it on all day.
Some riders put it on for the last hour of riding, when they're starting to feel the saddle, or only use it on longer days. Think of it as another tool in the toolbox rather than a permanent solution.
4. The sheepskin saddle cover – a genuine alternative
Let’s be honest: some women never make friends with padded cycling underwear, no matter what they try.
If you’re in that camp, there’s a solution that doesn’t get talked about enough: a sheepskin saddle cover. I use one myself. I love it. A good sheepskin cover sits over your saddle and changes the whole experience. The wool naturally regulates temperature – warm when it’s cold, cool when it’s warm. It’s soft without being squishy. And it adds just a little cushioning without pushing up where you don’t want it.
For women who simply can’t get on with padded cycling underwear, a sheepskin cover means you can ride in whatever feels comfortable and still have that extra layer between you and the saddle. No lycra required. No nappy feeling.
The only real disadvantage: if it gets wet, you need to take it off. Wet sheepskin is unpleasant and takes a long time to dry. So on a rainy day, it goes in the pannier bag and you ride without it.
But for those dry New Zealand days? It works beautifully.
5. Underwear, cycling shorts and what actually works
It gets a little personal from here on, but these are exactly the sort of questions women quietly ask on tour - usually once they've realised everyone else is wondering the same thing.
So let's just be direct.
Choose underwear with soft, flat leg openings rather than tight elastic that digs in while you ride. It might not bother you for the first few kilometres, but after a couple of hours you'll almost certainly know it's there.
For many women, boxer-style underwear with a slightly longer leg is a much better option. No elastic cutting across the groin, more fabric where it's needed, and less friction.
One thing to watch, though: some boxers gradually roll up the leg as you ride. Not all of them do, but it's worth paying attention to. Look for a pair with a long enough leg and a snug (but not tight) fit around the thigh. If you find one that stays exactly where it should, buy another pair. You'll thank yourself later.
Why cycling shorts are different
Cycling shorts have a padded insert called a chamois, and it's designed to sit directly against your skin.
If you're going to wear padded cycling shorts, this part really matters: don't wear underwear underneath.
Adding another layer creates extra seams, extra movement between the fabrics and, ultimately, extra friction. The whole point of the chamois is that it moves with your body. Underwear underneath largely defeats the purpose.
Yes, the "nappy feeling" is normal Almost every tour, someone pulls on cycling shorts for the first time, pulls a face and says exactly the same thing:
"I feel like I'm wearing a nappy."
You're definitely not the first.
The pad feels bulky, the shorts feel tight, and standing around before you get on the bike can feel a little ridiculous.
The funny thing is that, once you're riding, most people stop noticing it within a few minutes. What you do notice is the difference after 30 or 40 kilometres if that cushioning isn't there.
But if padded cycling shorts simply aren't for you, don't worry. You have other options.
Padded cycling underwear Padded cycling underwear looks much like ordinary underwear (or boxer shorts), but with a thinner chamois built in. You wear it under whatever clothes you like.
No visible lycra. No tight cycling shorts. No "nappy feeling."
The padding isn't quite as substantial as dedicated cycling shorts, so it's probably not the best choice for an eight-hour day in the saddle. But for shorter rides, it's an excellent alternative.
It also takes up much less room in your bag than a full pair of cycling shorts and dries more quickly, which makes it a very practical option on a multi-day tour.
Baggy cycling shorts with a built-in liner
Another good option is a pair of baggy cycling shorts with a removable padded liner inside (often sold as MTB shorts).
From the outside, they look just like ordinary shorts. Inside, the padded liner does exactly the same job as traditional cycling shorts.
They're comfortable on the bike, comfortable to walk around in at cafés and sightseeing stops, and don't immediately announce to the world that you're wearing cycling gear.
6. The five-day packing dilemma
Here's something almost every woman wonders before her first multi-day cycling tour:
If I shouldn't wear underwear under cycling shorts, do I need a fresh pair every day? And does that mean packing five pairs of cycling shorts?
The short answer is... sort of. But not necessarily five full pairs of cycling shorts.
Realistically, two or three pairs are a sensible minimum. The idea that you'll wash them in the evening and they'll be dry by breakfast is, let's just say, optimistic. Lycra takes longer to dry than most people expect, especially in humid weather. Standing in your room with a hairdryer pointed at your cycling shorts isn't how anyone imagines spending their holiday.
A few things make life easier:
Padded cycling underwear is much lighter, takes up less room than full cycling shorts and dries considerably faster.
Quick-dry fabrics make a noticeable difference. Look for merino blends or technical synthetic fabrics rather than standard cotton.
Some riders hand wash their shorts each evening and hang them up overnight. If you have your own room, they dry quietly in the corner and bother no one. If you're sharing, don't worry - your roommate has probably done exactly the same thing.
Even if they're still slightly damp the next morning, it's usually far less dramatic than it sounds. Once you're riding, they warm up surprisingly quickly.
So what's the most honest advice?
Plan on taking at least two pairs of whatever you're planning to ride in. Three is even more comfortable.
One pair is an act of optimism that usually starts to unravel somewhere around day three.
7. Chamois cream – don't wait until it hurts
Even with the right saddle and the right clothing, a long day on the bike can sometimes leave you feeling a little sore. That's where chamois cream comes in.
It's a thick lubricating cream that you apply before you ride. It reduces friction, helps protect your skin and contains antibacterial ingredients.
Apply it directly to your skin – not to your shorts. Be generous. Anywhere you know you're likely to experience friction: the inside of your thighs, around your sit bones, or wherever you've had problems before.
One thing that's worth knowing: chamois cream isn't something you reach for once you're already uncomfortable. It's a preventative measure, and that's exactly why it works so well.
You don't need to be wearing padded cycling shorts to use it, either. If you're riding in padded underwear or even in ordinary shorts, you can still apply it directly to your skin before you head off.
On really long rides – four hours or more – it's often worth reapplying during a coffee or lunch stop.
A practical tip for New Zealand
In New Zealand, chamois cream is most commonly sold under the name Buttbutter.
Thanks to Murphy's Law, you'll either struggle to find it at all, or you'll find it in the biggest tub you've ever seen.
Your first thought will probably be:
"Well... this should last me until the end of my cycling career."
The funny thing is, it almost might.
A tub lasts an incredibly long time. Chamois cream doesn't have a formal expiry date and, as long as it still smells normal and the texture hasn't changed, it's generally fine to use for several years.
Our advice? Buy it before your tour rather than trying to hunt it down once you're travelling. Murphy has a habit of turning up at exactly the wrong moment.
8. Saddle sores and chafing – prevention is much easier than treatment
Even if you've got your saddle set up properly, you're wearing the right clothing and you're using chamois cream, irritation can still happen. Long days in the saddle combine three things your skin doesn't particularly enjoy: friction, pressure and moisture.
The good news is that most saddle sores are preventable.
A few simple habits make a big difference:
Apply chamois cream before longer rides.
Start each day in clean, dry cycling clothes.
Shower or wash as soon as you can after riding.
Change out of your cycling shorts rather than sitting around in them for the rest of the afternoon.
If you do end up with mild chafing or redness, keep the area clean and let it breathe. Budbutter or even a simple nappy rash cream can be surprisingly effective. Both soothe irritated skin and help it recover. If you know you're prone to chafing, you can also apply them before riding as a protective barrier.
More significant saddle sores — painful lumps, hard spots or anything that looks infected — are different.
Don't squeeze them.
Give yourself a day or two off the bike if you can. If they don't improve, see a doctor. Fortunately, infected saddle sores aren't common, but they won't get better simply by hoping they'll disappear while you keep riding.
The sooner you deal with them, the sooner you'll be comfortable again.
9. The preparation most people forget
One last thing makes a much bigger difference than most people expect: spending time on your saddle before a multi-day tour.
Most women focus on fitness. They work on getting stronger legs, building stamina and riding longer distances. All of that is important.
But the thing that's most often forgotten is simply getting your body used to sitting on a saddle.
Like almost everything else, your body adapts with time.
A few shorter rides in the weeks before your tour will often do far more for your comfort than one long ride the weekend before you leave. We're only half joking when we say we've thought about putting this reminder in bold in our final pre-tour email. 10. Hydration and UTIs – the connection nobody mentions
Most people know they should drink more while cycling. Far fewer realise how directly dehydration affects the risk of developing a urinary tract infection.
For women, that's worth paying attention to. Anyone who's had a UTI knows just how miserable it can be – and a cycling holiday is probably the last place you'd want one.
When you don't drink enough, your urine becomes more concentrated. Unfortunately, bacteria think that's a wonderful environment – even if you don't. Add a warm saddle, tight clothing and hours of riding, and you've created conditions they rather enjoy.
The good news is that drinking enough really does make a difference.
Research has shown that women who increased their daily water intake by 1.5 litres experienced almost 50% fewer UTIs over the course of a year. That's a remarkable result from such a simple change.
On a cycling tour, it's surprisingly easy to drink too little. You're enjoying the scenery, you don't really want another loo stop, and it doesn't necessarily feel that hot. Meanwhile, your body is quietly losing more fluid than you realise.
A few simple habits help:
Drink before you feel thirsty.
Have something to drink every time you stop.
Change out of your cycling clothes as soon as you've finished riding for the day.
If you think you might be developing a UTI while travelling, drink plenty of water and see a doctor or pharmacist as soon as possible. UTIs rarely disappear on their own, and the right treatment is usually straightforward · Don't wait.
A final word
If you've made it this far, you're already much better prepared than most people before their first multi-day cycling tour.
Comfort on the bike isn't about being tougher than everyone else. It's usually about getting a handful of small things right before you set off.
A better saddle position. The right saddle. The right clothing. A little preparation. Plenty of water. Chamois cream before you need it rather than afterwards.
None of these things is difficult. But together, they can make the difference between simply getting through a ride and genuinely enjoying every kilometre.
We've hopefully answered some of the questions you didn't even know you had.
Now there's only one thing left to do.
Find a cycling tour that's worth putting these tips into practice.
We've just helped make your next cycling tour a much more comfortable one. If you'd like to put these tips into practice in New Zealand, we'd love to have you join us.
Take a look at our guided women's cycling tours. And if you're not quite sure which one would suit you best, just get in touch. We'd be happy to help you choose.
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