The most sensitive point of contact between a cyclist and their bike is the one between their butt and saddle. For every hour cycling at 90 RPM equals 2,700 pedal strokes per leg.
Every time one leg is going up your other leg is pressing down on the pedal. This continuous motion exerts pressure against the surface of your skin, causing the underlying tissues to slide in opposite but parallel directions and is known as shearing. Once you add pressure and moisture from perspiration and bacteria, this makes your skin more vulnerable to saddle sores and discomfort.
Should I use chamois cream?
These thick preventative creams are designed to reduce chafing, friction, and rubbing between your skin and the fabric of your padded cycling shorts.
There are 4 ideal bicycling scenarios for their use:
Cycling in extremely hot or humid conditions where you will be sweating well beyond normal
Riding in the rain, mud, or any condition where you will get very wet
Longer ride than normal
20%+ longer than your average pedaling distance
Multi-day bike touring or events
Chamois cream decreases friction and helps keep bacterial build-up at bay, which reduces chafing and rubbing. The above conditions all increase friction above your butt’s level of comfort.
Chamois Cream: WHY
No matter how high-quality your cycling shorts are, it’s impossible to completely eliminate friction with the skin. For short or leisurely rides or cycling in cool and dry weather, this is a non-issue.
Your chamois is designed to wick away perspiration and moisture. However, on hot and humid days, rainy conditions, or really long rides, it can only wick so much. Under these conditions, your chamois is pushed beyond its limitations, which means you need an additional barrier between you and your chamois as the friction will cause micro-abrasions, swelling, and redness as your skin no longer function as a barrier, and irritation begins.
when to use chamois cream
If your cycling shorts and bicycle are properly fitted, then there are only a few riding situations where chamois cream is needed. Cycling while it's scorching hot or humid, riding in wet conditions, and/or spending more time in the saddle than normal.
Any condition that makes your chamois wet, such as rain, mud, excessive sweating, humidity, and high temperatures - results in your chamois becoming “gritty” which causes abnormally high amounts of friction and rubbing on your skin and requires an additional barrier between your butt and shorts.
The same goes for riding longer or more frequently.
Properties of Chamois Cream
Good chamois cream for cycling should have several properties, including:
Regulate perspiration
Reduce friction between the skin and your shorts
Avoid the proliferation of bacteria (antibacterial)
Padded cycling shorts are designed to be used without chamois cream. However, we have discussed a few scenarios where an additional barrier is needed to avoid saddle discomfort and sores.
Where to apply Chamois Cream
This cream provides a protective layer between the friction points where the edges of the saddle hit your bum. You can put it directly on your skin or in your shorts but either way, it ends up in the same place. You should be applying this to areas that you experience rubbing or chaffing, which means the area where your bum meets your legs, plus any additional areas of irritation.
Main areas for application:
Sit bones
Perineum
Any additional areas of chafing or irritation
How much cream to use
About a quarter-sized dollop or 2-3 fingers worth is recommended. If this is squishing around or coming out of your shorts then you used too much.
Chamois cream alternatives
If you are going to use chamois cream, purchase an actual one, instead of looking for alternatives in your cupboards.
You could use Vaseline, however, it’s harder to wash out and will cause damage to your chamois.
A diaper rash cream has drying agents, like zinc oxide, for example. This will actually increase the friction, which is the opposite of what you want.
Visit your local bike shop and find out what they offer and recommend or talk to some of your rudding buddies, just make sure you don’t double-dip.
Showering ASAP
As soon as your done cycling for the day it’s time to shower ASAP. It’s also important to wash off the chamois cream, so extra scrubbing might be necessary. After cycling all day, the sweat, oil, and cream will block your pores. If you are unable to take a shower, bring wet wipes and clean the area, and put on fresh clothing.
Sitting around in your soiled cycling clothing, whether you use chamois cream or not, is just a bad idea, especially if you are going to be riding the next day.
Final Thought
Chamois cream helps eliminate friction between your skin and clothing during extreme climatic conditions or distances. If you suffer from chaffing during normal riding or experience numbness or tingling, then it’s time for a professional bike-fitting and/or a look at your current gear.
“If you get repetitive saddle sores, it may be a case of looking at other factors, such as the saddle itself. ”
Scared to adjust your bike settings? Let Reid help. Learn More
Jesse is the Director of Pedal Chile and lives in Valdivia, Chile. Jesse has a Master of Science in Health & Human Performance and a Bachelor of Science in Kinesiology. Hobbies: Mountain biking, bicycle commuting, snowboarding, reading, weight-lifting, taster of craft beers, and researcher.
Sources & References “Chamois Cream and Cycling”
Cycles, Glory. “Ass Magic Chamois Cream #Loveyourbum.” Flickr, 15 July 2016, www.flickr.com/photos/glorycycles/28291955626 (Figure 2).
Cycles, Glory. “Treat Yourself with Assos Chamois Cream #Assos #Cyclinglife #Sponsoryourself #Instabike.” Flickr, 20 Mar. 2018, www.flickr.com/photos/glorycycles/40216179654/in/photostream/ (Figure 1).
Hurford, Molly. Saddle, Sore : Ride Comfortable, Ride Happy. New Jersey?, Molly Hurford, 2016.
Jobson, Simon, and Dominic Irvine. Ultra-Distance Cycling : An Expert Guide to Endurance Cycling. London ; New York, Bloomsbury, 2017.
marcus_jb1973. “Things Have Got Serious - Got Me Some Arse Cream!” Flickr, 17 June 2010, www.flickr.com/photos/marcusjb/4708759019/in/photostream/ (figure 3).
Micheli, Lyle J. Encyclopedia of Sports Medicine. Thousand Oaks, Calif., Sage Publications, 2011.
Rabin, Matt, and Robert Hicks. The Pain-Free Cyclist : Conquer Injury & Find Your Cycling Nirvana. London, Bloomsbury, 2015.
Thompson, Matthew J., and Frederick P. Rivara. “Bicycle-Related Injuries.” American Family Physician, vol. 63, no. 10, 15 May 2001, p. 2007.