Well, well, well the things you have to learn about while tri-training.
For Women Only: A Guide to Coochie Comfort on the Bike By Katie Lambden
Pain and discomfort in the genital region is a common problem encountered by women as they begin cycling regularly or more seriously. This guide, by women and for women, is intended to address some common questions, outline potential causes of discomfort, and recommend ways to mitigate them.
Problem #1: Bruising of "sit bones"
Although this isn't strictly a women's cycling problem, it's worth addressing since it has to do with the saddle/rear interface. Typically, this problem affects people sitting in a fairly upright position (on a mountain bike or hybrid). It occurs because the "sit bones" (technically the Ischial Tuberosities of the pelvis) are bearing the weight of the body and are pressed uncomfortably against the saddle.Solution:
Padded cycling shorts are a must to combat this problem. First, the synthetic "chamois" (pronounced "shammy") insert of the shorts will help pad the sit bones with the built-in cushioning. Second, the padding is seamless, which ensures that no stitching or raised seams will "dig" into your skin at pressure points, compounding the problem. For this reason, it is essential that the padded shorts are worn without underwear, as they are intended to be.
A comfortable saddle with enough padding where the sit bones hit can really help. The saddle doesn't necessarily have to be wide; just wide enough to properly support your sit bones. This width varies from person to person. Also, make sure your saddle is not too high: having to reach for the pedals can cause your hips to rock from side to side, increasing friction and pressure.
Shifting your position occasionally while you ride (forward or backward on the saddle), or pedaling standing up for a few seconds, can relieve pressure and allow you to ride longer before bruising sets in.
Usually this problem will diminish naturally over time, as the skin and muscles of your rear become accustomed to your seated position on the bike. Sometimes, small callus-like hardening of the skin will even form, which protect you.
Problem #2: Chafing or Friction
Chafing of the skin at the upper/inner thigh and the outer/inner labia can result when sweaty skin rubs against clothing or the saddle. Sometimes this friction is experienced as an uncomfortable sensation of heat, and sometimes it can actually cause raw sores where the top layer of skin has been rubbed away.Solution:
Again, a cycling-specific short really helps in this situation. A tight-fitting Lycra blend short with padded "chamois" insert serves several purposes.
First, the tight fit of the short prevents wrinkles in the fabric which can worsen chafing, and also makes sure there's no skin-to-skin friction. Second, the synthetic blend actually wicks away sweat from the skin and dries much more quickly than cotton, minimizing dampness (another contributor to chafing).
Chamois cream, a long-lasting lubricating substance (often based on lanolin or mineral oil) can make a huge difference in preventing chafing. Some women prefer to apply it directly to the skin, like applying diaper cream to a baby's bottom. (Put it wherever you feel friction when you ride; this can be along the bikini line and all along the inner thigh and outer labia.) Some women instead apply it to the padded "chamois" of the shorts. Try both ways to see what works for you. If applying directly to the skin, anywhere from a tablespoon to 2 tablespoons should be sufficient, depending on how long you plan to ride (more cream for longer distance). Slightly more may be needed if applying to the chamois before putting on the shorts.
Chafing of the inner labia can also sometimes result, causing significant pain (especially when jumping in the shower after the ride - owwww!). The best way to prevent this is to make sure you're properly "adjusted" before getting on the saddle - no internal wrinkles or folds, as far as possible. If you feel a hot spot starting while you're riding, the ideal thing is to be able to stop, reach down your shorts, and make an adjustment. Without rearranging the soft tissues that are being squished and chafed, it's only going to get worse. Also, the right saddle can go a long way in minimizing the chafing/squishing of internal soft tissues. For many women, a saddle with a groove or cutout in the middle can take pressure off the labia and make the difference between misery and happy riding.
If chafing results in a red, irritated area, or if a small area of skin has actually been rubbed away, you can try an over-the-counter medicated ointment or salve to speed the healing (such as Bag Balm).
Problem #3: Saddle Sores
Saddle sores are caused when chafing and pressure result in an open sore which becomes infected. These are mostly seen in the skin around the sit bones, where pressure is greatest. Sometimes, small pimple-like bumps (caused by infected hair follicles) are the first indication of a problem. Left untreated, and with continued irritation (i.e. more hours in the saddle) these can progress to larger infected abscesses.Solution:
If this happens, give yourself a break! Stop riding until the infection clears up. You can try taking a hot bath with Epsom salts (available in any drug store and most groceries). You can apply a medicated balm (such as Bag Balm) to aid the healing.
Good hygiene is essential. Always wash your shorts after wearing them. (The padding in bike shorts is called a chamois because in earlier times it was actually made of chamois leather. However, these days it is generally made of a synthetic, seamless material often with antibacterial properties; this aids in fighting saddle sores, but generally it is safest to wear the shorts only once before washing.)
All of the suggestions above for limiting chafing/friction will help against developing saddle sores.
Problem #4: Yeast Infections
Many women suffer from yeast infections due to the heat and insulation of wearing a chamois. Nothing is worse than riding a bike with a yeast infection, so don't torture yourself!Solution:
Limit the amount of "chamois time" (i.e. time spent in bike shorts). The longer the heavy synthetic padding closes off ventilation in your genital area, the more susceptible you will become to a yeast infection. Change immediately when you get home: don't do errands in spandex.
Avoid using chamois cream IN your inner labia area. Many chamois creams include antibacterial agents as preservatives. When your body's natural bacteria are under attack, the yeast population tends to grow, causing the uncomfortable symptoms of yeast infection. In other words, natural (and necessary) bacteria work to keep yeast in check, so don't kill those bacteria.
In a similar vein, taking probiotic capsules (found at health food stores) MAY help bolster your natural bacteria populations and control yeast without resorting to medication.
Problem #5: Numbness of the Genitals
Research in the past couple decades has shown a risk of genital numbness and pain in the perineal area from pressure caused by the bicycle saddle. This risk is generally discussed in terms of erectile dysfunction in men; however, women do also sometimes experience numbness. One possible cause includes pressure/damage to the perineal nerve. Solution:
Your saddle's shape is key. If you are experiencing numbness or pain, you should seek a saddle with a cutout or groove in the middle. This design decreases pressure on the perineal area (the space between vaginal opening and the anus), in turn giving some relief to the perineal nerve which runs through the perineum.
The width of the saddle may also be an issue. Depending on how wide your sit bones are, and depending on your position on the bike (far forward or relatively upright), you may choose a narrower or wider saddle to meet your needs.
The crucial thing is to address this issue as soon as it becomes apparent. If you ignore genital numbness or pain, nerve damage can become permanent; so find a solution while your numbness or pain is still reversible. Keep in mind that the issues you may face can vary with your position on the bike, your saddle choice, the amount of hours you spend riding, etc.
So as your cycling habits change, keep taking stock of your "coochie comfort" and adjust your regimen as necessary. And please don't be embarrassed to ask for help from your local bike shop girls, since whatever your issue, we've probably been through it before!
Katie Lambden is a former professional road cyclist with 6 years of experience as a serious "biker chick." She started out in 2001 as a cyclo-tourist, riding unsupported across the U.S. along with a friend. Having fallen hard for the two-wheeled life, she began working in the bike industry after finishing the cross-country trip. She started racing in 2002, and by 2003 was competing in national-level events. As a full-time racer for two seasons, Katie celebrated several wins and podium appearances in races throughout the U.S. as well as in Puerto Rico, El Salvador, & Italy. She represented the U.S. National Team at the 2006 Tour de l'Aude in France.
I think I am going to sign up for the Good Friday 5K this year. I think it will be my first race of the season so I can set my goals based on what I can do there because I have no clue what I can and cannot do running wise anymore.
