Saddle sores and Personal hygiene

By popular request, we’re going into more detail here on saddle sores – what they are, how to prevent and how to treat them. Given the prevalence on tour, and the significant misery they are capable of inflicting, it’s worth us giving this proper attention. 

What are saddle sores?

A painful nodule located in the ‘saddle area’ for cyclists which encompasses the inner thighs, perineum, genitals, and buttocks. They’re caused by micro-trauma to the skin through pressure and friction on the saddle. The problem can be exacerbated by moisture built up from prolonged durations of exercise which creates a hot humid environment.

Saddle choice and asymmetry on the bike can be contributing factors. However, at this stage we wouldn’t recommend any changes to your bike set up.  So, we’ll focus on the areas we CAN impact now:

1. Ensure good fitting bib shorts and rotate them if possible – different kit rubs in different places.
2. Always wear clean kit – and get out of it as quickly as it is polite to do so once off your bike. The less time your nether regions are trapped in that hot and humid environment, the better.
3. Wash and clean the area thoroughly to avoid infection. Apply a medicated cream to the area – we swear by Sudocrem as a chammy cream AND for saddle sore treatment (and we have some for sale on tour if you run out). If the area becomes infected, report to the medics who may need to prescribe antibiotics.
4. Shaving/waxing – this article focuses on women but the advice and information is extremely helpful for anyone who favours hair removal; the advice is to cut hair short rather than shave or wax. Have a read if this applies to you.

Those wanting to delve deeper may find this article of use.

Hydration & fuelling

• Drink plenty of water, during and after the ride. Try to get 1 litre bottles instead of the standard size bottles, make sure they fit your bike frame. Ensure water bottles are cleaned every day and sterilised every 3-4 days (see below).
• Drink before you feel thirsty. Take on extra fluids during hot days.
• Bring Milton tablets to sterilise bottles (we also sell these on tour).
• An average rider will burn 7000-9000 calories a day so eat plenty before, during and after your ride; in the words of lead cyclist Ben, “you should always eat and hydrate for tomorrow”.

Sleep

• Go to bed early, relax, and try to get as much night sleep as possible, this is essential for recovery.
• Rest days are for rest!
• Some riders master the art of having a snooze on bus transfers. We’ve even seen one asleep in a car park using his cycle shoes as a pillow. Don’t underestimate the need for sleep.
• Bring ear plugs, eyes masks, cuddly toy just in case you need them.

Alcohol

• Be extra sensible.
• Don’t drink while in charge of your bike!! This is a Le Loop rule – NOT mere advice.
• Be careful when you arrive at your destination; ensure you rehydrate with water or recovery product, try to eat within the hour of completing the ride.
• Enjoy your achievement with fellow riders but don’t over-do it. Take extra care during hot weather or tough stages.

Medications 

• Our doctors carry comprehensive medical kits and can help with most needs but please bring any medications you regularly or occasionally use (eg. antihistamines, indigestion tabs) and a supply of paracetamol and ibuprofen (we don’t have enough for everyone who needs it).

Weather

• Be aware temperatures could rise up to 40 during hot weather in July. Big, exposed climbs on the hottest part of the day can be brutal.
• Hydration, sensible alcohol consumption in the previous days, light clothes, staying in the shade, deliberately slowing down your pace, cooling by wetting your cap or jersey, and big water bottles are all required.
• Water troughs in villages, rivers and lakes are useful for immersion of feet, head etc.
• Be prepared for anything, bring full winter kit. It can be really cold up the top of the mountains, even in July. We’ve experienced 0 degrees and hail more than once in the mountains on tour. It happens.

Niggles, Aches and Pains

• During the tour, Le Loop provides medical and physiotherapy support.
• If you start to experience niggles; Achilles, knees, lower back, neck problems talk to us early before the problem escalates.

Head Injuries

•  If you fall or crash and are showing signs of concussion (as diagnosed by one of our event doctors), our policy is that you do not ride for at least 24 hours, after which you will be reassessed by a doctor before a decision is made about the length of recommended pause in cycling.

Etiquette at Feed stations

• We provide hand sanitiser and wet wipes at all feedstops and require cyclists to remove cycling gloves before taking food.
• Use the serving utensils provided to take food rather than your hands or own cutlery
• Wash your water bottles daily (and sterilise every 3 – 4 days)

Thanks for taking your health on tour as seriously as we do!

See you on tour!