How to choose the correct saddle

Selecting the correct saddle width is one of the most important factors in cycling comfort and performance. An improperly sized saddle can lead to discomfort, numbness, pressure sores, and reduced power transfer. Here's how to find the right width for your body and riding style.

Understanding Saddle Width

Saddle width refers to the measurement across the widest part of the saddle, typically where your sit bones (also known as ischial tuberosities) make contact. Saddles commonly range from 130mm to 165mm wide, though sizes outside this range are available for specific needs.

Why Saddle Width Matters

Your sit bones are designed to bear your body weight while seated. When a saddle is:

• Too Narrow: Your sit bones hang over the edges, causing soft tissue pressure, numbness, and discomfort in sensitive areas.

• Too Wide: The saddle can cause chafing on inner thighs, restrict leg movement, and create uncomfortable pressure points.

• Properly Sized: Your sit bones rest squarely on the widest part of the saddle, distributing pressure evenly and minimizing soft tissue compression.

How to Measure Your Sit Bone Width

The most accurate way to determine proper saddle width is to measure your sit bone spacing:

Method 1: DIY at Home

1. Materials needed: Corrugated cardboard or aluminum foil on a firm surface

2. Sit down: Wearing thin shorts, sit on the cardboard/foil on a hard chair or bench

3. Rock back: Lean forward slightly to mimic your riding position, then rock back to create a clear impression

4. Measure: Find the two deepest indentations and measure the distance between their centers (in millimeters)

5. Add padding allowance: Add 20mm to your measurement for the recommended saddle width

   Example: If your sit bones measure 110mm apart, look for saddles in the 130mm range.

   This guide is a good overview on how to do the DIY measurement at home

Method 2: Professional Measurement

Select bike shops or Specialized stores offer complimentary sit bone width measurement using a special tool. Check with your local dealer.

Factors That Influence Saddle Width Choice

Riding Position - Your riding posture significantly affects which part of your pelvis bears weight:

• Upright Position (comfort/hybrid bikes): More weight on sit bones → Wider saddle needed (140-165mm)

• Moderate Position (endurance road, gravel): Balanced weight distribution → Medium width (135-150mm)

• Aggressive Position (racing, aero, time trial): Weight shifts forward → Narrower saddle (130-143mm)

Flexibility and Pelvic Rotation

• More flexible riders can rotate their pelvis forward, shifting weight off sit bones → May prefer narrower saddles

• Less flexible riders sit more upright on sit bones → May need wider saddles

Gender Considerations

Women typically have wider sit bones than men of similar height, which is why women-specific saddles are often wider. However, individual variation is significant, so measurement is more important than gender-based assumptions.

Riding Discipline - Different cycling disciplines have different saddle width conventions:

• Road Cycling: 130-155mm

• Mountain Biking: 135-150mm (varies by XC vs. Trail/Enduro)

• Triathlon/Time Trial: 130-143mm (narrow for aggressive positions)

• Gravel/Adventure: 138-155mm

• Commuting/Touring: 145-165mm

Beyond Width: Other Saddle Considerations

While width is crucial, other factors also affect comfort:

• Saddle Shape: Flat vs. curved profiles suit different pelvic structures and riding styles

• Cutouts and Channels: Help relieve pressure on soft tissue and nerves

• Padding: More isn't always better; firm saddles often work better for performance riding

• Nose Width and Shape: Affects comfort and thigh clearance

• Rail Material and Flex: Impacts vibration damping and overall feel

Testing and Adjustment

Even with proper measurements, saddle selection often requires trial and error:

• Start with measurements: Use your sit bone width as a baseline

• Consider riding position: Adjust width recommendation based on how aggressive your position is

• Test ride: Many shops offer demo programs

• Give it time: Allow 3-5 rides (100+ miles) to adapt to a new saddle

• Fine-tune position: Saddle tilt, fore/aft position, and height all affect comfort

Common Mistakes to Avoid

• Assuming more padding = more comfort: Excessive padding can increase friction and pressure

• Choosing based on appearance: The "right" saddle is the one that fits your anatomy

• Not allowing break-in time: Some discomfort is normal for the first few rides

• Ignoring riding position: Your saddle width needs may change if your fit changes

• Gender-based assumptions: Always measure rather than assuming women need wide or men need narrow saddles.

When to Seek Professional Help

Consider a professional bike fit if you experience:

• Persistent numbness or pain despite trying multiple saddles

• Saddle sores or skin irritation

• Inability to hold your aero position comfortably

• Significant discomfort after the break-in period

Final Thoughts

Choosing the right saddle width is a critical component of bike fit that directly impacts your comfort, performance, and enjoyment on the bike. While sit bone measurement provides an excellent starting point, remember that saddle selection is highly individual. Don't be discouraged if you need to try several options before finding your perfect match. The investment in time and potentially money to find the right saddle is worthwhile - you'll spend hours in contact with this component, and getting it right can transform your riding experience.

Need help finding your perfect saddle? We offer professional bike fitting services including sit bone measurement and personalized saddle recommendations. Contact us to schedule your bike fit session in Bentonville, AR or Austin, TX.