• Improve your bike fit. If your seat is too high, your hips rock on each pedal stroke and the result is irritated skin and a greater chance of infection. If you suffer from chronic saddle sores, consider haivng your position checked by aknowledgeable bike shop person.

• Stand frequently. Doing so takes pressure off your perineum (crotch) and restores circulation. Get in the habit of standing for 15-20 seconds every few minutes. Use natural opportunities such as short hills, rough pavement or accelerating from stop signs.

• Move on the saddle. Sit mostly toward the rear where your sit bones get maximum support and take pressure off your perineum. Move farther back on seated climbs, and more to the middle when bending low on the flats. Each shift relieves pressure points.

• Choose a smooth chamois. Look for shorts with a one-piece liner or one that's sewn with flat seams. It may take experimenting with shorts brands or chamois types to find the model that works best. Women often do better with shorts designed specifically for their anatomy and that have a liner with no center seam.

• Select a supportive seat. Excessively wide saddles rub your inner thighs. Narrow saddles don't provide enough support for your sit bones -- your weight is borne by soft tissue that can quickly become bruised and irritated. Thickly padded saddles can press upward between your sit bones, causing uncomfortable numbing pressure. The best choice for any individual rider can only be found through trial and error.

• Lube to reduce friction. To prevent the chamois from abrading skin, apply lubrication before each ride. Try a commercial product such as Chamois BUTT'r or Bag Balm, or simply a light coating of petroleum jelly. Apply a dab to your perineum before putting on your shorts.

• Keep it clean. Always wear clean shorts for each ride. If you seem susceptible to saddle sores, you may find it helpful to wash your crotch with antibacterial soap and warm water before lubing up. Dry your skin well first. I have found that Noxzema provides both lubrication and an antibacterial effect.

• Strip quick. After a ride, get out of your sweaty shorts as soon as possible. Then shower or clean up with soap and water. Dry well and put on loose-fitting clothing that allows your skin to breathe.

If You Get a Saddle Sore

• Medicate it. Besides keeping it clean, treat it with an over-the-counter acne gel containing 10% benzoyl peroxide. Perhaps even more effective is the topical prescription product called Emgel (erythromycin). If a sore is getting out of control, ask your doctor about a course of oral antibiotics.

• Rest it. As you medicate a troublesome sore, take some time off the bike to help it heal. It’s far better to lose three days now than a week or more after infection sets in. If you continue to ride on an open sore it may eventually form a cyst that requires surgery.

If You Must Continue Riding

Sometimes you can't take time off. For instance, you may be on a tour or at a cycling camp.

• Change your shorts or saddle. Your problems are probably isolated in one small area -- a boil or abrasion. Changing your saddle and/or shorts can reduce pressure on the sore and lessen pain.

• Use a heavier lube. If you're getting irritated, apply extra lube or switch to a more viscous one. Many long-distance riders swear by Bag Balm, which was originally made for sore cow udders but is now available in most pharmacies.

• Numb it. OTC pain reducers and anti-inflammatories, such as ibuprofen, can help. In extreme cases, pro team physicians will use a topical anesthetic on riders so they can finish a stage race. It's not recommended for recreational riders because when you're numb, you can ride yourself into greater damage.

• Try Preparation H ointment. No, not for that reason. Prep H works on saddle sores because it shrinks swollen tissue and soothes pain. Apply it five minutes before slathering on your chamois cream and putting on your shorts. Also try a dab on sores after rides to dull discomfort.

• Get a donut. In the foot-care section of drug stores, you'll find donut-shaped foam pads in several diameters. They're made for corns but can help you ride more comfortably with a saddle sore, too. Simply place it with the sore in the center of the cutout to relieve direct pressure. The adhesive backing will keep it in place.