Is your "saddle" sore?

The number one biggest beginner complaint I get from new participants is that their "saddle area" is sore.  This is perfectly normal, believe it or not!  Your body takes time to adjust to the seat and the action in the class.  You will have more strength in some of those muscles and almost build up what I like to call a "tolerance" of the seat after a few classes.  Personally, it took me about 4 or so classes over the course of 2-3 weeks.

Overcoming the saddle soreness is sometimes the hardest part of class, but here are some tips to help the process along.  Heck, no one would take class if the pain didn't subside, right?

1) do not invest in a gel seat.  These are the flimsy things you can buy at any Walmart that slide over the bikes seat.  They slide all over the place actually, making it difficult for the rider to get good form while seated.  Waste of money and somewhat dangerous in my opinion.  Plus, you are not allowing your body to adjust to the actual seat. 

2) you may want to invest in some padded bike shorts if you buns just won't stop hurting.  I have been spinning for years and have even participated in a 3 hour long class without the need for these shorts, but if you have to do something, I guess these are you best options. Spinning.com and other online stores carry them.

3) concentrate on proper form.  Bouncing in the saddle is usually an indicator of a few things like, improper bike set-up, not enough resistance and/or pedaling too fast.  Sliding back and forth on the seat could also be in indicator of bad bike set-up or poor form.

4) psss- this is my favorite trick of all!!  Undies matter!  If you must wear them while working out, try to choose cotton and no thongs!  You can imagine the pain you could experience if you do not choose the right undergarments.  Most of my workout bottoms have built in protection, so no underwear is needed.  Lululemon has a great line of capri's and shorts for spinning.

Here are some links with more information from spinning.com.

http://www.spinning.com/images/Keep_it_Safe.pdf

http://www.spinning.com/spinning-shop/default.asp