If the COVID pandemic has taught me anything (aside from the more profound truths that life is inherently fragile, every moment counts, and love is all that matters), it’s that I am a cyclist. This realization probably rings true for many across the globe, given our collective return to nature in 2020, as well as the astronomical increase in bicycle sales that followed. Before the global crisis, I’d primarily identified as a yogi. I now identify as a yogi, long-distance cyclist, and bicycle commuter. I live car-free.

Just six weeks before our world took an unforeseen pandemic pause, I befriended an Adventure Cycling ambassador who eventually became my partner-in-crime. He also happens to share my love of yoga and teaches yin yoga to students of all ages among the pine trees, birdsong, and human wildlife of our 75-acre city park in Kansas City. Over the past two years, we explored how beautifully the two disciplines — yin yoga and cycling — complement each other.

Moreover, yoga and bicycle travel are a true balance when one is spending long, jarring days in the saddle. The health and endurance of cyclists increase once they integrate yoga, and more pointedly yin yoga, into their regimen at home and on tour. Yin yoga has been around since the late 1980s. It’s ground-based — perfect for mornings, lunch breaks, or after dinner. You don’t need a formal class. Just one pose can lift you back into the saddle to effortlessly flow over bumpy terrain for another 40 miles or more.

What is yin yoga and why is it ideal for cyclists?

This passive form of yoga benefits cyclists of all kinds. It targets an entirely different area of the body compared to traditional stretches — namely, the fascia and connective tissues, as opposed to the muscles. While various forms of yoga, such as the popular “hatha” yoga, build muscular strength, yin yoga does not. And because cycling also builds muscles but doesn’t target those deeper tissues, yin yoga is cycling’s ideal complement.

In yin yoga, we hold each asana (pose) for two to five minutes while breathing deeply. During this time, we find a comfortable edge where our body is willing to stretch, hold it, and remain as still as possible. The stillness allows us to activate our parasympathetic nervous system, which helps each yin posture to do its healing work on the body, mind, and spirit.

In this meditative state, we take a break from the rigorous cardiovascular exercise that cycling entails. This isn’t the case for all forms of yoga. Vinyasa, for instance, can really get the heart pumping, as can a dynamic hatha class. Yin, on the other hand, invites the body and mind to completely let go and surrender to the present moment. After moving our bodies through a yin practice, we feel rejuvenated, ready to hop back on the bike feeling renewed and refreshed — both mentally and physically.

Anyone who cycles long distances, sometimes for days on end, knows just how grueling the days (and nights) can be. A practice like yin yoga enhances an adventure, while taking the edge off when things get rough. Traveling companions starting to annoy you? Take a break for some inner calm! Going solo? Find solace in your solitude with a yin yoga practice during well-deserved breaks. Need to summon some grounding strength before a challenging stretch of road? Get attuned to your body while warming up with a morning asana sequence. Feeling a bit tight and sore after a long day in the saddle? You guessed it.

Make It Fit: Saddle Adjustments for Women

How natural laws of gravity come into play

Yin yoga takes place entirely on the ground — perfect for bike travel. A closed-cell sleeping pad makes for a perfect yin yoga mat. Practicing yin yoga outdoors allows us to get grounded, tap even further into Mother Nature’s rhythms, and surrender to the natural laws of gravity. With each inhale, we lengthen every part of the body, lifting upward to the heavens.

Exhaling, we ground down, dropping our bodies along with the earth’s natural gravitational pull. Between each inhale and exhale, we rest in a moment of stillness, which pulls us even closer to the earth. We open our bodies and allow gravity to take us in and out of each pose with integrity and intention.

Yin yoga sequence for a touring cyclist

The following yin yoga sequence works to elongate the vertebrae, open the chest region, and lengthen the fascia and connective tissues. These mechanisms are essential to maintain overall structural integrity of the body as we cycle through the years of our lives.

Seated meditation

I like to begin a yin yoga practice by taking my folded sleeping mat off the bike to sit on, which keeps the hips above the knees — ideal for a good meditation posture. Close your eyes and take a few minutes to tune in and focus on your breath. After several rounds of deep inhalations and exhalations, once you start feeling relaxed and ready, roll out your mat and take to your hands and knees for cat/cow pose.

Cat/Cow pose

While this pose is used in all styles, I find it ideal to open a yin sequence. From a tabletop position with hands and knees on the ground and a flat back, simply inhale deeply into cow pose, dropping the back and reaching your head up. Hold for a moment, then exhale into cat, arching the back up and letting your head lower. Again, hold this stillness in between breaths for a moment, and then inhale back into cow. Repeat the cycle several times while focusing your attention on your breath.

Sphinx pose

From tabletop position, we bring hips and lower abdomen to the ground, place the elbows on the earth with our hands stretched in front of us, and outstretch the legs behind us for sphinx pose. Relax and lower your shoulders away from your ears as you exhale. This position looks exactly as it sounds. It’s perfect for cyclists. All that time hunched forward on the bike needs a reversal. Sphinx pose opens the chest, shoulders, and neck.

Supine spinal twist

This pose is also known as reclined spinal twist. From sphinx pose, roll over onto your back, hug your knees into your chest, and then allow your knees to fall to the right while twisting your spine and looking to the left. The arms are outstretched in a T. Hold here for two to five minutes while breathing deeply. Then use your core muscles to bring the knees up and over to the opposite side while twisting your torso to the right. Breathe here for two to five minutes.

Supported fetal position

Roll to your right side into a supported fetal position. Breathe here for several breaths, allowing gravity to sink you into your mat and ground you closer to earth.

Pigeon pose

From tabletop position, bring your left knee forward so that it’s directly behind your left wrist. Stretch your right leg behind you so it’s parallel to the sides of your mat with the top of your foot resting on the mat (not on your toes like a lunge). Work your left shin and foot toward being parallel to the front of your mat. Your torso can stay upright or fold forward toward the earth. If your hips are tight and holding this pose is a challenge, you can place a rolled-up sweatshirt underneath your hips to help support it. Hold for two to five minutes. When you’re finished with the left side, push yourself up with your arms while kicking your left foot back to meet your right as you lift your butt in the air. You should be in a triangle position with your feet and hands on the mat, your head between your arms, and your butt in the sky: this is downward dog. Move into pigeon on the opposite side. This is the ultimate hip opener, and it’s wise to ease into this pose mindfully. Only move to your edge here. With time, you’ll gain greater flexibility in the hips. Hold pigeon for two to five minutes, then switch sides. 

Savasana

At last, savasana, a.k.a. the corpse pose. This is the pose that integrates the benefits of all postures. It’s said to be the most important of all poses, so don’t skip this one! During savasana, we simply lie on our backs, close our eyes, and let the earth envelop us in a warm hug. Stay here and breathe naturally for five to 10 minutes. 

Take this yin yoga practice with you wherever you roam. It will carry you further as you become more embodied and aware of your body and mind — both on and off the bike!  

To delve deeper into the practice of yin yoga, read one of these books, listen to a podcast, or practice with free online videos.

Book lovers

YinSights by Bernie Clark Yin Yoga: Outline of a Quiet Practice by Paul Grilley

Podcast lovers

The Yin Yoga Podcast with Mandy L. Ryle

YouTube videos

Yoga with Adriene (Adriene teaches many styles of yoga, yin included.)

The post Stretching Our Limits appeared first on Adventure Cycling Association.

As the months tick on, a lot of people are feeling pandemic fatigue. I know I am. Lockdown number three here in England seems like it’s been going on forever, and I’m pretty sure January lasted three months.

We need something to be excited about, something new — a change of scenery or at least a change of pace. These days, we have to find adventure wherever we can.

This situation raises the question: How do you make an adventure out of the mundane?

I have a few ideas.

Commute

For folks who are still able to leave the house to go to work, consider taking up bicycle commuting. Commuting is a great way to enjoy your bicycle on a daily basis, especially during times when you perhaps can’t look forward to weekend getaways and longer bike trips.

I’ve found that bike commuting is often the best part of my day, especially during the COVID-19 lockdowns. I relish the up-close and personal view I get of the changing seasons. I take in the quiet and the lack of cars on the road. I pass a field of horses each day and have watched one of them grow up over the course of the past year. These small moments of peace and joy have helped me stay sane through these troubling times.

We often go through so much of our lives tuned out and focusing on anything other than what’s happening in the present moment. When I find myself getting bored with my ride or becoming unaware, I try to focus on the details of my surroundings and I always find something to pique my interest, whether it’s a house I never noticed before or a little side path that I take on my way home.

How to Camp in Your Friend’s Yard During COVID-19

Many of you are likely already bicycle commuters, and there are always new ways you can spice up your commute to make it more fun or just to get out of your normal routine. You might take the scenic route to work, focus on noticing new things along your path, or enjoy a podcast or some of your favorite music.

Every commute can be a mini-adventure. You’re out in the elements, and whether you’re listening to music or simply the whir of your tires on pavement, commuting is a way to connect yourself to your bike and to the world at large. And, let’s face it — we all need a little more connection these days.

Errands

Many folks don’t get the mini-adventure of the daily commute now that working from home is more common than ever, but fear not! That doesn’t mean there are no other adventures to be had.

When you have to run an errand, ask yourself: Can I do this on my bike? Whether it’s a trip to the grocery store, a stop at your local coffee shop, or a socially distanced visit at a friend’s house, you might be able to gift yourself a mini-adventure by hopping on your bike instead of getting in the car. Plus, fixing up your bike to carry groceries, a coffee cup, or whatever else could be a fun quarantine project.

Why not take the long way around and meander your way to the post office by bicycle? By rethinking how you do your errands and different tasks throughout your day, you might be able to introduce a few more mini-adventures into your life while larger and more exciting adventures are on hold for the time being.

Routine

Whether you’re a fan of routines or not, we can all get into a rut sometimes. I often think I’ve been on every road and every trail near my house, and I’m always wrong. There’s always something new when you look at your local surroundings with fresh eyes.

See your neighborhood and local area as if you were showing it to someone else for the first time. What would a bicycle tour of your local area look like if you were giving it to a visiting friend? What would you point out? Where are your favorite spots? Is there a little path you always pass by but have never pedaled down? Why not check it out now?

Travel restrictions offer a great opportunity for us to all get to know our immediate surroundings a bit better. Finding a new trail or road close to home that you’ve never explored can be a welcome dose of adventure during a time that’s become mundane for many of us.

Wherever you find your next mini-adventure, remember to follow all your local COVID-19 restrictions and protocols when exploring. I think we’ll all be able to dream a bit bigger soon enough, but for now, why not embrace the many mini-adventures that daily life can offer us?

How Exercise Keeps You Healthy

The post Find Your Next Mini-Adventure appeared first on Adventure Cycling Association.

As for touring, now is not the time to hop on a plane and make your cross-country dreams come true. No one wants to risk spreading the coronavirus, and small communities have limited supplies and medical resources. If you can keep close to home and stay completely self-sufficient (avoiding convenience store resupplies and community facility usage), calibrate your cycling to maximize safety and minimize impact. Keep in mind that in our current reality, a little spring cleaning and trip planning can be a good stand-in for striking out on the road. 

For some guidance on safe everyday riding, we reached out to Bruce Bernard, an Adventure Cycling Life Member and retired Chief Medical Officer in the Health Hazard Evaluation and Technical Assistance Branch at the Centers for Disease Control and Prevention.

I met Bruce a few years ago on an Adventure Cycling tour when he was freshly returned from West Africa where he’d been heavily involved with the U.S. response to the Ebola outbreak. We were all fascinated … and we all took a half-step backward (Bruce quickly educated us about how such a step was not required) as we listened to his first-hand account of a global crisis.

This is not medical advice, just some tips for keeping your wheels turning during this unsettled time. And remember, crashing is always bad, but it’s never been more important to take care and ride safe and smart as medical services are already strained.

1. Check with your local health department and other local guidance to find out whether groups of fewer than 10 riders are allowed out of their homes to ride safely.
2. Anyone who has prior respiratory issues, diabetes, hypertension, or is immunocompromised or has cancer, etc., should probably avoid cycling right now or coming into contact with other riders. Even those without symptoms may have the virus and not know it.
3. Do a self-assessment. If you have a cough, temperature, or are just feeling bad, do not ride. Call and cancel.
4. Ride at least six feet apart. Call out greetings — no need to fist bump, hug, or shake hands.
5. Before riding and each time you stop, wash your hands with soap and water for at least 20 seconds, especially after you’ve been in a public place or after blowing your nose, coughing, or sneezing. (Contact time with soap and water and rubbing your hands together kills the virus in about 10 to 15 seconds, so they add five more seconds to make sure!)
6. If soap and water are not readily available, make sure you bring hand sanitizer that contains at least 60 percent alcohol and use it. Cover all surfaces of your hands (take your bike gloves off!) and rub them together until they feel dry.
7. Avoid touching your eyes, nose, and mouth with unwashed hands. This is difficult when dealing with your helmet and glasses!
8. Have fun!

The post Pedaling in a Pandemic appeared first on Adventure Cycling Association.

This practice has gotten me many thousands of miles on wild and winding routes around the world. It’s also gotten me saddle sores, chafing, and some very tender moments in very tender places.

I’ve now been touring independently for about 14 years, and I just recently got a bike saddle that actually feels comfortable (a used Selle Anatomica gifted by my friend Dave — thanks Dave!). I’ve logged about 800 miles on it, and so far the difference is really shocking. It actually doesn’t hurt when I ride! This has been such a pleasant revelation that it’s inspired a heartfelt curiosity about what makes a bike saddle comfortable. The following are some of the things I now know (and that I wish I had known sooner) about choosing a bike saddle.

How Does a Bike Saddle Work?

Chairs are comfortable when they are big and wide and cushy. You can plop yourself into one and just hang out there for however long you want. Maybe you’ll shift your weight one way or another, but motion is ultimately limited. The point of a chair is to hold you in a sedentary position.

Bikes, however, are meant to move you. When you push the pedals, the bike rolls forward; if you stop doing this, the bike eventually falls over. Bikes are designed to support active motion in a way that chairs are not. A well-fitting bicycle does this by balancing you equally on three points of contact: hands, butt, and feet. A good saddle is comfortable when it positions you correctly on your sit bones, allows space for sensitive soft tissues, and provides room for your legs to move freely without chafing.

Different riding positions and riding styles require your body to move in different ways. A road cyclist riding pavement sits differently on a saddle than a mountain biker shredding singletrack. These differences in position and riding style translate to different angles of pressure on the sit bones and pelvic area. Bike saddles made for touring, racing, and mountain biking are designed differently to accommodate this.

Bodies also come in all shapes and sizes, and this is where the type of body you have can be an important factor in saddle design and selection. Often, female bodies have wider sit bones that also extend at a wider angle than males bodies do. This affects the way sit bones rest on a bike saddle. Bike saddles that are designed specifically for female bodies tend to be slightly wider because of this. They may also have wider cutouts in the center to provide extra room for the soft tissues of the vulva.

One important thing to remember is that statistical differences in body type do not apply to every individual. Men are statistically taller than women, but we all know some men who are shorter and some women who are taller. Pelvic bone structure is also variable, regardless of sex. The most important part of the equation is how the saddle feels to you as an individual.

What Is Normal Pain?

After reading lots of articles about crotch anatomy and asking lots of cyclists how their butts feel, I now know that saddle pain is an extremely common complaint among cyclists! Lots and lots of people struggle to find a bike saddle that is comfortable for them. And even when cycling feels uncomfortable, lots of folks just assume that this is normal for cycling.

If you are new to riding, if you are breaking in a new saddle, or if you are pedaling long, hard days, some amount of discomfort is normal. Your butt has to adjust to the contour of the saddle, and the saddle has to adjust to the contour of your butt (this is particularly the case for leather saddles, which mold to your body’s shape over time). You may feel a little bit sore while you ride or after you dismount. But this feeling should go away and get better over time. Even though cycling can sometimes hurt, it should never hurt you. It should never cause severe pain or actual damage to your nether regions, and if it does, that is a problem you can fix.

Some of the most common complaints by women for saddle-related pain are saddle sores, chafing, painful swelling of the vulva, and extreme soreness of the sit bones. Even though these issues are common, they are also fixable, so they really shouldn’t be considered “normal” pain.

So if cycling actually is hurting you, what can you do to fix this? Your three main considerations will be the overall fit of your bike, the clothes and creams you put on your body, and the type of saddle you ride.

Bike Fit

If your bike doesn’t fit you correctly, no saddle will fit you correctly either. The first step in troubleshooting saddle pain is learning how to adjust your bike yourself, or getting it fit in a bike shop. This doesn’t necessarily mean shelling out hundreds of dollars for a professional fitting service. It just means having some experienced eyes take a look at what you’ve got to make sure you’re hitting some basic adjustment ratios.

Saddle Adjustments

Clothes and Creams

Sometimes chafing, saddle sores, and a certain amount of soreness can be prevented with padded shorts and/or chamois cream. These are relatively easy fixes that can go a long way. Bike shorts are most effective when they fit you snugly and are worn as your primary layer. You can layer something over them, but not under them — this means no underwear!

Saddle Selection

If you’ve checked the adjustment of your bike, experimented with padded shorts and chamois cream, ridden long enough to get used to the normal motion and pressure of cycling, and you still have saddle pain, then it’s time to look at a new saddle.

Hard vs. Soft

If you are experiencing saddle pain, then you may be tempted to go for a saddle that looks softer. But soft saddles may not necessarily prevent saddle pain. Too much cushioning can allow your body to move around more, which causes more chafing. And as your body sinks into the padding, this can put even more pressure on your soft tissues. This is why many saddles designed for long-distance riding are actually quite firm or are only padded in specific places. Saddles that are designed for female bodies may be padded in slightly different places than saddles designed for male bodies.

Center Cutouts

One consideration in saddle design that is especially relevant for female bodies is the presence and width of a center cutout within the saddle itself. This cutout provides extra space for the sensitive tissues of the vulva. Some bodies have a larger vulva (called an outie) and others have a smaller vulva (called an innie). Bodies with an outie vulva are often more sensitive to pressure in that area and may favor a wider center cutout. But this is a highly individual preference — others find that cutouts actually compress those soft tissues even more. You really have to try the saddle to know what works for your own body.

Width

Some bike shops and saddle companies have tools to measure the width of your sit bones. This can help you determine which saddle width will work best for you. Curvier bodies do not necessarily have wider sit bones, so this measurement is not something you would be able to determine just by guessing. In lieu of an exact measurement, do some riding and see where your sit bones feel like they land on the saddle.

Or try this method?

When in Doubt, Lisa Will Help You

There are so many bike saddles on the market that choosing one can be an overwhelming process. This is where Lisa comes in. Because if you don’t know what saddle to choose, Lisa will help you.

This is perhaps the most valuable nugget of information in this entire article. Bike saddle companies want you to feel good riding their saddles. They design different styles of saddles for different styles of riding. They also know you are an individual person with a unique butt. So they often employ real, experienced humans who will talk to you for as long as you want about how your butt relates to their saddles. I personally talked with Lisa from Terry for about 40 minutes on this exact subject, and let me tell you, it was a great conversation.

Terry is a woman-founded cycling company that designs and sells female-bodied-specific bike gear, including saddles. Lisa has been working there for 10 years. She used to train people for 100-mile races; she’s now in her 50s and still loves to ride. She walked me through the saddle selection process to narrow down my options to specific saddles. We chatted at length about soft tissue pain and had quite a few chuckles about underwear. I felt comfortable asking her anything, and this made a huge difference. When you feel comfortable asking specific questions about sensitive areas, you’re probably a lot more likely to find a saddle that actually fits those sensitive areas.

Be Ready to Return It

It’s a good idea to have an expert help you narrow your options in the right direction. But it is a bad idea to expect that the first saddle they recommend will necessarily work for you. It may or it may not.

At some point, saddle selection is a process of guess and check. You have to ride on the thing long enough — Lisa recommends four or five individual bike rides — to get a true feel for what you’re sitting on. This is why it’s so important to buy a new saddle that comes with a return policy. You really won’t know if it works until you try it. At the end of the day, you are still the world’s biggest expert on your own butt.

Some bike shops like Gladys Bikes in Portland even have a saddle library where you can try out any saddle in the library for a week until you find the one that’s right for you. 

A Final Note On Duct Tape

When I look back on all the miles I’ve ridden on rickety, beat-up bike saddles, I really wouldn’t change it for the world. At those times in my life, I just needed to go. If I had had to stop and worry about the nuances and expense of new bike gear, it might have stalled or even prevented some of my most favorite trips. I have no regrets about going in the exact way that I went.

However, if I could magically go back in time and give myself one gift from the future, it would definitely be a well-fitting bike saddle!

Saddle Selection Flow Chart

1. Make sure your bike is adjusted to fit your body.
2. Try a good pair of padded shorts and/or chamois cream. Throw out your underwear.
3. Call Lisa (or your local bike shop) and tell her everything. Try out the saddle she recommends.
4. If the saddle feels good, celebrate with a bike ride. If it doesn’t, send it back and repeat steps four and five until you find what works for you.
5. Never give up!
    

The post Saddle Swap: Guide to a Good Fit appeared first on Adventure Cycling Association.

These experiences have taught me a lot about what can go wrong with the position of your bike saddle and fit of your bike. I have very little experience with fancy bike parts or top-of-the-line gear. But over the years, I have cultivated a positive attitude toward troubleshooting, and this perspective has allowed me to keep going, keep learning, and keep adventuring on any bike that rolls.

However, like many women who ride bikes, I used to accept a certain amount of saddle pain. And it hasn’t been until recently that I’ve found a saddle and saddle position that work well for me in a way that made me realize, “Ohhhhhhh … oh I seeeeee … ”

When you ride a bike, your crotch — your vulva, your hooha, your lady garden — should not hurt.

If you are new to cycling or are riding long distances, some amount of soreness is normal. (If you sit on anything hard for a long time, some amount of soreness is normal.) But persistent, sharp pain and swelling in your soft tissues is not. Cycling should not cause this type of pain, and if it does, you have a problem that you can solve by troubleshooting your saddle adjustment and saddle selection.

Why Cycling Can Be a Pain in the Crotch

For women, crotch pain is often caused by excessive pressure on the soft tissues of the vulva. When you sit on a bike saddle, your weight should rest on your sit bones, which are the two bony points at the bottom of your pelvis. If too much of your weight rests on the vulva itself (your labia and its neighbors), these soft tissues will become painful, swollen, or numb.

Excessive pressure on the vulva is often caused by incorrect adjustment of the saddle height, tilt, and fore/aft positioning; incorrect adjustment of the saddle in relation to the overall bike fit; or incorrect saddle selection. However, it’s important to remember that there is no exact “right way” that works for everyone. Correct adjustment means adjusting the bike to fit your own individual body and riding style. It all about you and how you feel when you ride.

Saddle Adjustment: Height

The height of the saddle balances your weight between your three main contact points:  your feet, your hands, and your crotch. If the saddle is too low or too high, it will force weight away from your feet or hands and onto your crotch. In general you should have a slight bend in your knee at the point of full extension. Adjust the saddle height in small increments until you feel balanced between your three contact points when you ride.

Saddle Adjustment: Tilt

Adjust the saddle to a neutral position. The nose should not point significantly up or down. If the nose points upward, it could dig into your soft tissues; if it points down, you may slide forward onto the narrow end of the saddle. Downward tilt can also create excessive pressure on the hands and cause wrist pain.

Saddle Adjustment: Fore/Aft

In general, when you push your pedal so the crank arm (the piece of metal that connects your pedal to the rest of the bike) is horizontal to the ground, your kneecap should be positioned directly above the pedal spindle (the center piece of your pedal which rotates on bearings).

You can measure this by setting your bike on a flat surface and dangling a plumb bob from your kneecap to the pedal spindle. I have passed several fond hours tying up homemade plumb bobs and dangling them down my legs in parking lots. Some people swear by this method — I mostly just swear when I try this method.

For most beginners, what’s important is to understand is that fore/aft position is adjustable and has an effect on your saddle comfort and overall bike fit. If you’re not sure how far forward or backward to position your saddle, start with it in the middle and make small adjustments from there.

Bike Fit

The human body is a miracle of geometry, and so is the bicycle. But bodies and bikes also come in all shapes and sizes. The saddle is always adjusted in relation to the other components of the bike, and the whole bike is adjusted in relation to your particular body.

If you go through all of your basic saddle adjustments and still have issues, the problem may actually be coming from a poor fit in another area. For example, your bike frame could be too big or too small, or your handlebars might need to be raised or lowered. If this is the case, you might consider getting your fit assessed at a bike shop or by physical therapist.

Saddle Sores: What They Are and How to Prevent Them

Saddle Selection

Hopefully, once you’ve done the troubleshooting for saddle adjustment and bike fit, you’ll jump back on your bike and say, “Ohhhhhh … oh, I seeee! This feels great!” But if you do all these things and cycling is still a pain in the crotch, it may be time to invest in a different saddle.

One important challenge for women is that most bike saddles are standardized to fit male bodies. Women tend to have wider sit bones than men, which means we often (though not always) need slightly wider seats. There are now (finally!) seats on the market that are made specifically for women’s anatomy.

Given the wide variation in people’s butts, choosing a saddle is very personal. The saddle your friend loves might not work well for you at all. Your best bet is to try out a few different ones before you make a purchase, and see what actually feels good.

Saddle Swap: Guide to a Good Fit

Getting Back in the Saddle

As part of my research for this article, I reached out to my adventure cycling friends about their experiences with saddle adjustment and pain. Some of them have never had any issues, while others shared stories on a whole range of saddle dramas.

Kara de los Reyes wrote about touring England on a secondhand saddle that wore down so much that it flipped upwards every time she shifted her weight.

Bikepacker Pepper Cook offered an anecdote about replacing her Brooks saddle with a new one right before leaving on a bike tour: the new saddle sat high because it wasn’t broken in yet, and this threw off her whole bike fit.

Hillary Goulet (who currently rides a lovely singlespeed she found in a landfill) described the time she “smashed her clitoris” when she braked suddenly on a bike that was too big for her.

Even though these experiences were often awkward and painful, these women approached their situations with a sense of humor and a willingness to make some changes, get back in the saddle, and try it again. And that’s really what cycling is all about.

The endurance element of cycling should not be about enduring unnecessary pain. If cycling becomes a pain in the crotch, this is a problem you can solve. It might be a quick fix or it might take some time and some tinkering, but either way, your labia and its neighbors will thank you.

Nuts and Bolts:  How to Troubleshoot Crotch Pain While Riding

1. Adjust the saddle for height, tilt, and fore/aft position.
2. Assess the overall fit of your bike.
3. Try a new saddle.

The post Make It Fit: Saddle Adjustments for Women appeared first on Adventure Cycling Association.

Cringe-inducing pick up lines aside, bicycle touring can be sexy. Most days you’ll be feeling fit, adventurous, and gleeful about your journey. But traveling with your romantic partner can offer its fair share of challenges, too. Let’s face it: saddle sores and fatigue aren’t exactly sexy.

If you’re planning a bicycle tour with your romantic partner, here are five tips for keeping your sex life alive while traveling together.

1. Keep it clean.

This is my #1 piece of advice for women on a bike tour, and it works for managing your monthly period as well as preventing UTIs. Hygiene wipes are your friend: keep them handy, and use ‘em. Wiping yourself and your partner with hygiene wipes before and after intimacy will reduce your chances of getting a bacterial infection.

2. Lubricate!

Yup, just like your bike chain…but not with the same lubricant. Your genitalia is already experiencing some extra chaffing from being in a bike saddle all day, so treat yourself to a water-based lubricant before intercourse. The less friction in your life the better.

3. Get a room.

If you’ve been camping or staying with friends for weeks on end, it might be time to splurge and get a hotel room. This added luxury can be a welcome relief from sleeping on the ground, and it’s more private than your friend’s living room couch. And, you know, when the two of you are freshly showered, well-rested, and all alone together, things can happen.

(But, no pressure: if you’re not in the mood, just enjoy a good night’s sleep. Rest and relaxation are essential to feeling your best.)

4. Take some space.

After days, weeks, or even months of being witness to each other’s triumphs and challenges, it’s a good idea to take a break from each other. Rest days are an excellent time to do this, with one person going for a sightseeing hike and the other lounging at a coffee shop.

There’s plenty of compromises when you’re on a bike tour with someone, and taking some time to focus on yourself will help you appreciate your partner all the more once you’re reunited.

Take It Easy, Take a Rest Day

5. Be kind.

I know this sounds simple, but after pedaling 75 miles through sloppy rain only to discover that your partner accidentally misinterpreted the map and you’ll have to pedal an extra ten miles to get to the campground…it can be hard not to scream in frustration.

But kindness is the best aphrodisiac. So refrain from chewing out your partner on the side of the road (trust me, they already feel terrible), and practice your best compassion. You might not feel like getting frisky that night, but a little mindfulness during the hard times is always attractive. Just sayin’.

Here’s to breathless nights, slow mornings, and fond gazes between you and your cycling sweetheart. We hope you enjoy the ride!
 

The post Feeling Frisky: A Sex and Bike Touring How-To appeared first on Adventure Cycling Association.

You’re 11,000 feet above sea level, pushing your loaded bike up an incline that isn’t nearly as steep as some of the mountain passes you’ve accomplished prior, but the thin air is taking its toll and the elevation is only increasing for the next portion of your tour. 

It might be time to slow it down to avoid the potentially serious condition of altitude sickness.

When coming from lower elevations to travel at high altitudes, such as through the Rocky Mountains, cyclists may experience altitude sickness. Usually easy to self-diagnose, symptoms include:

1. Fatigue 
2. Dizziness 
3. Trouble sleeping 
4. Headaches 
5. Nausea and vomiting

Altitude sickness occurs because our bodies have difficulty adjusting to the rapid exposure of lower amounts of oxygen at high elevations. People can experience symptoms starting above 8,000 feet and those who have a previous history of altitude sickness are more likely to get it again, but it can occur in anyone. Symptoms typically set in within hours of reaching the altitude that will affect you personally. 

According to Harvard Health, symptoms that develop at high altitude should be taken very seriously, since some altitude problems can develop into fatal illnesses, such as high-altitude cerebral edema (extra fluid on and swelling of the brain). 

Here’s how to treat acute (mild) altitude sickness:

Patience

Be patient. Your body needs time to adjust to altitude. A delay before further cycling may be enough to allow symptoms to go away. Once they do, increase your elevation slowly.

Rest

Take a rest day and/or reduce your daily mileage. Give yourself plenty of opportunities to sleep.

Hydration

Make sure you drink plenty of water, replenish your electrolytes, and eat well. 

Safety

If your symptoms don’t subside after 24 hours or aren’t affected by OTC medication — or if symptoms are accompanied by difficulty walking in a straight line, confusion, hallucinations, rattling noises while breathing, or difficulty breathing while resting — descending to lower elevations and seeing a doctor is immediately necessary. Severe cases of altitude sickness can be serious and life-threatening.

So if you’re cycling your way from the low plains to heights of the Rocky Mountains, schedule in some acclimation time and enjoy the mountain beauty with a day or two rest break.

The post Altitude Sickness is the High Elevation Pits appeared first on Adventure Cycling Association.

Managing your period in the midst of a bike tour can be tricky. You’re away from home, outside your comfort zone, and possibly camping without running water or laundry facilities. Plus you’re exerting yourself more than usual, with a different diet and/or sleep schedule than normal. These changes in your routine may cause changes in your menstrual cycle.

And yes, I’m speaking from experience: I was once stretched out on a picnic table at a campground for three hours, moaning softly to myself while happier campers moved past me towards the bathrooms. I was holding my gut with both hands, fantasizing about a kind passerby offering me painkillers.

I hadn’t packed any pain meds because I’d honestly never experienced menstrual cramps before. My periods had always been light, three-day affairs that passed so quietly I often forgot to write them on my calendar. So in that first week of my first bike tour, I hadn’t expected my period to hit me like a sledgehammer. I was unprepared.

Thankfully, I’ve never experienced anything quite like that again. And I’ve learned a thing or two, after 7,000 miles of bicycle travel. Here are a few pointers for managing your period on a bike tour:

1. Bring painkillers.

It’s better to have them and not need them than lie groaning in public without them. Even if you’ve never had severe cramping before, bring some just in case. 

2. Be gentle with your body.

Bicycle touring is an intense physical activity, and your body needs time to adjust to it. If you plan to cover some serious miles in the first week, make sure to train adequately beforehand. If you haven’t done much training, then take the first week nice and slow: thirty to forty miles a day (on pavement) is a good start. 

3. Don’t panic if you skip your period.

Some riders (myself included) experience skipped periods while bicycle touring, because our bodies are adjusting to the new schedule and exercise. (If you’re curious about being sexually active on a bike tour, I’ve got that topic covered in another blog post coming soon!)

4. Find a method that works for you before you leave.

Learning to use a new menstrual cup, tampon, or pad in the midst of a bike tour may increase the hassle of dealing with your period. Before you begin your adventure, experiment with some different methods to see which is your favorite.

You’ll want a method that will provide you with a convenient, effective way to catch blood flow while still riding your bicycle. (My personal method of choice is a flexible silicone menstrual cup.)

5. Keep it clean.

Bike shorts are a breeding ground for bacteria, and you’ll want to make sure you’re keeping your body clean during menstruation. Packable baby wipes are a great solution to maintaining good hygiene while on a bike tour! And wash those shorts every night, with soap and water. 

UTI Prevention and Treatment

I hope these tips keep us all riding and smiling throughout our bike tours. As always, listen to your body and respect what it’s telling you. We’re all in this together!
 

The post Monthly Cycle: How to Manage Your Period on a Bicycle Tour appeared first on Adventure Cycling Association.

When you finally arrive in front of your buddy, they’re studying your disheveled appearance and ragged breath with one eyebrow cocked as if to say, “everything okay?”

Going on a bicycle adventure with a friend (or spouse, or relative) can be heaven. But it’s guaranteed that at some point your opinions will differ, whether it’s on how to tackle the miles ahead, where to sleep, or what to eat for lunch. Whether you’re the slowpoke or the speedy one, you’ll do well to remember these five tips!

5 Tips to Keep Your Adventure Buddy Your Friend 

1. Assess Your Goals

Before you agree to cycle with someone else, have an honest conversation about your intentions for the trip.

Are you looking to go slow, take in the sights, and stop at every ice cream shop from here to Florida? Or do you hope to achieve your highest mileage yet, and cross the nation in record time? Your goals may align perfectly, but if not, it’s time for some compromise.

2. Listen to Your Body

This can be difficult since many of us find it easier to focus on the needs of others rather than our own. But on a bike tour, the best advocate for your own needs is … you guessed it! Yourself. And the only way to know what you need is to listen carefully to your body. 

Emotional Challenges and How to Stay Positive on Tour

Creaky knees, numb hands, and that raspy pre-chest-cold tickle in the back of your throat can be caught early and treated right away. But if ignored, a small discomfort could develop into a larger issue that halts your bike tour altogether. 

3. Speak Up

As in any healthy relationship, you’ll need to communicate honestly with your touring partner. If you’re feeling a strain on your knees or a headache from the heat, say something.

Your cycling buddy can’t read your mind, no matter how long you’ve known each other or how much they love you. Keeping quiet about your needs can lead to resentment, which makes for some awkward tension. So speak up!

4. Patience

This goes both ways, as you’ll need patience for both yourself and your cycling partner. If you’re the speedy one who’s starting to feel impatient with the slow-poke, take a deep breath and look around. Try to find something good about the situation: maybe frequent stops provide you with more opportunities to enjoy the scenery, stretch your body, snap some photographs, or check the route maps. 

If you’re the slow-poke, be patient with yourself: it’s a very small percentage of human beings who even attempt a bicycle tour! You are brave and strong and capable, and you’re doing your best. Be kind to yourself. 

5. Gratitude

When we spend a lot of quality time with someone, it’s easy to start focusing on pet peeves and petty frustrations. Remind yourself, as often as possible, why you selected your touring partner in the first place. Do they transform from a grumpy troll in the morning to a stellar navigator by midday? Or perhaps their frequent pit stops drive you crazy, but they can whip a packet of ramen noodles into a 5-star culinary experience.

Whatever their good qualities are, focus on those. 

In the end, nobody’s perfect. And nothing will remind you of that more than spending each day, all day, with the same person or group. So take some space, take a breath, and remember why you’re out there: to have fun and to have an adventure.

If you can weather the rough times with your partner, it’ll strengthen your friendship for years to come! You’ll reach your destination with smiles on your faces and a newfound appreciation for comfy beds, good snacks, and each other. 

Do you have more tips for keeping peace on a bike tour? We’d love to hear your experiences in the comments below!

The post How to Make Peace with your Bicycle Touring Partner appeared first on Adventure Cycling Association.

A UTI is an infection in any one or more parts of your urinary system, including kidneys, ureters, bladder, and urethra. Bacteria enter the urinary tract through the urethra and begin to multiply in the bladder. If left unattended, a UTI could move into the kidneys, creating a more serious condition.

The most common symptoms of a UTI include discomfort or pain during urination and a frequent urge to relieve yourself. Pinkish or cola-colored urine indicates blood in the urine.

If you’ve ever had a UTI, you’ll never forget the cruel combination of the urgent need to pee and the knowledge that it’s going to hurt. And you’ll never want to repeat the experience.

Any cyclist can contract a urinary tract infection but female cyclists are at a higher risk simply due to their anatomy. (You know what I’m talking about, gals!)

If you suspect you have a UTI, visit a healthcare professional as soon as possible to get a diagnosis. Treatment with antibiotics may be necessary.

Luckily there are ways to avoid the dreaded UTI.

Keep It Clean

Carry baby wipes and clean yourself multiple times per day, wiping front to back.

Keep It Loose

Always wear clean, dry cycling shorts. Immediately after your daily ride, change into clean, dry, loose-fitting clothing.

Hydrate

Drink plenty of water and relieve yourself frequently! This ensures that bacteria can be flushed from your urinary tract before infection begins.

Don’t Ignore It

Visit a healthcare professional. Don’t wait to get a diagnosis, although it’s likely you’ll be in such discomfort that you won’t want to. However, if you do wait, the infection can worsen and move into the kidneys, creating a more serious health problem.

The post A Most Uncomfortable Situation: UTI Prevention and Treatment appeared first on Adventure Cycling Association.