The Coach Amy and Coach Liz Show
Promoting a healthy and positive experience for endurance athletes.
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The Coach Amy and Coach Liz Show

Created with endurance athletes in mind

Created with endurance athletes in mind. Coaches Amy and Liz have a combined thirty years of coaching and seven decades of competing in endurance sports. They cover topics relevant to athletes at various levels of participation: those training for a personal challenge to those competing for an age group placement or race qualification.

 

Saddle Area Issues with Endurance Cycling

What is this episode about?

In this week’s episode, with seriousness but a lot of humor, Coach Amy and Coach Liz reveal the causes and treatment of issues that can arise in the “nether regions” with endurance cycling.

Presentation of “fan mail” to Coach Amy.

Warnings: The True Story of How Science Tamed the Weather by Mike Smith. Check out our Who Are These Chicks episode to learn why a fan would gift this book to Coach Amy!

Chafing and Hot Spots with Endurance Cycling

Three contact points on a bike are unforgiving and can lead to rubbing topical skin chaffing and hot spots from pressure points.

Hot spots are different from chaffing. They are internal, and there is nothing external to see. With chaffing, If you have pus or fever, see a doctor. There is a risk of infection.

See creams and bike shorts below.

Pudendal Neuralgia with Endurance Cycling

This condition affects the pudendal nerve, which is responsible for sensation in the genitals in men and women and the pelvic floor muscles. (The pelvic floor is responsible for the stability of the pelvis - a foundation of your core strength.)

The pudendal nerve can become compressed when sitting in a fixed position for a long time, like on a bike saddle. Long-term compression decreases blood flow and can damage the nerve.

Front View Drawing Coach Amy

Back View Drawing by Coach Amy

Symptoms: sharp pain, numbness in the genitals/perineum, erectile dysfunction, and impotence in men and women.

Cyclists over the age of 50 years and of higher body weight are at higher risk for pudendal neuralgia.

Interesting study on male cyclists.

The vicious cycling: bicycling related urogenital disorders. 61% of endurance cyclists have numbness, and 24% have erectile dysfunction.

Leibovitch I, Mor Y. The vicious cycling: bicycling related urogenital disorders. Eur Urol. 2005 Mar;47(3):277-86; discussion 286-7. doi: 10.1016/j.eururo.2004.10.024. Epub 2004 Dec 30. PMID: 15716187.

Treatment for Pudendal Neuralgia

Physical therapy: neurological dry needling can decrease inflammation of the nerve and addressing biomechanics on the bike can help to prevent the cause. Book an appointment with Coach Amy.

Causes of Saddle Issues

Poor biomechanics

Weakness, fatigue, poor form, or lack of mobility can cause compensations when riding a bike, leading to nerve compression, chafing, and hot spots.

Poor bike fit (saddle tilt, seat height).

Work with someone who knows what they are doing—it’s an art and a science that often takes some trial and error.

Saddle design.

Nose type, size, and cushion can all play a role. One size does not fit all. Play around and try different ones.

Bike shorts.

The type of padding and the stitching can make a difference. Too much padding, too little padding, and the location of the stitching can all contribute.

Prevention of Chaffing

Creams, glides, etc.

  • Body Glide

  • DZ-Nuts

  • Chamois Butt’r

  • Organic coconut oil

Treatment of Saddle Sores

Let the area breathe; keep it clean and dry.

  • Hibiclens - antiseptic soap.

  • Boudreaux’s Butt Paste

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