As the Science of Speed team guides athletes with custom coaching and when we provide professional bike fits, one of the most frequent questions asked is, “Where should I be sitting on the bike saddle?”
The short answer: there is no one right place for a rider to sit on their bike saddle.
Why? To achieve the best performance and comfort, you’ll find that your position on the bike seat changes throughout each and every ride. It’s all about adaptability. Your riding style, your bike’s saddle, and your own body will determine how your posterior meets the seat. Understanding how these affect placement will help you find the sweet spot.
First, consider the way that you ride. For example, when a road cyclist is riding in the hoods, their pelvis will be rotated more anteriorly or more backward. Due to this, they’re going to gravitate to a wider portion of the saddle as they’re on the ischial tuberosity (AKA the sit bones.) However, as the position becomes more aggressive (as the ride becomes more intense,) that same rider will rotate their pelvis more forward. At that point, the saddle pressure goes to a narrower spot in the ischium causing them to shift forward on the saddle.
Second, take a look at your own saddle! Is it designed to match your riding style? Is it a traditional road bike saddle designed for multiple positions, a noseless saddle geared towards a more “aggressive” riding style, or maybe you are riding a more cushioned saddle designed for fitness riding and a more upright posture?
Finally, listen to your body on the ride. Try out different positions. Get to know what feels more sensitive and what positions offer you more longevity. Do those positions that feel the best support your ability to maintain your desired posture?
If you’re still struggling, it’s probably time for a professional bike fit. Your saddle is just one element of creating the right angles and positioning for a comfortable and efficient ride. If you’re in North Florida, schedule a fit in person. If you’re anywhere in the US or simply desire a fit at home, enjoy a virtual bike fit experience with Bike Fit Box.