The Vulva-lution: Innies, Outies, and Why Your Saddle Was Never One-Size-Fits-All

By Dorene O'Malley
Cane Creek Cycling Components

Let's start with the thing nobody says out loud: if your saddle hurts, it's not because you're too soft, too sensitive, or "not a real cyclist yet." It's because, for most of cycling history, saddles were designed around a body that probably isn't yours.

We can do better than that. So let's talk about what's actually going on down there—and why it changes everything about what you should be sitting on.

Two Things Touch the Saddle: Bone and Soft Tissue

When you sit on a bike, your weight is supposed to land on your sit bones—the ischial tuberosities, the two bony points at the base of your pelvis. Everyone's are spaced differently. Think of sit bone width like shoe size: there's no "right" number, only yours. A saddle that's too narrow drops your sit bones off the edges and shifts your weight onto everything you don't want it on. Too wide, and it can rub your thighs raw.

But sit bones are only half the story.

The other half is soft tissue—the vulva, which includes the labia, clitoris, and vaginal opening. Here's what changes the conversation: this anatomy varies enormously from woman to woman. Genetics, hormones, life stage, and individual anatomy all play a role. There is a huge, beautiful range of normal, and none of it is a flaw.

Innies and Outies

You'll often hear people talk about "innies" and "outies." It's simply shorthand for how the labia sit—more tucked in or fuller and more prominent. Neither is better. Neither is a problem. But they interact with a saddle very differently, and that's worth understanding.

Generally speaking:

• Outies tend to experience more soft tissue pressure, chafing, and swelling because more tissue comes into contact with the saddle.

• Innies often experience more bone-related discomfort, including pressure on the sit bones or pubic arch.

These aren't hard rules—they're simply helpful starting points. The saddle that works perfectly for your riding buddy may be completely wrong for you.

The "Squished Straw" Problem

Why does this matter beyond comfort?

Running through this soft tissue are the pudendal nerve and the arteries that supply the area. Sit on the wrong saddle—or sit incorrectly—and you compress them like stepping on a drinking straw. Nothing flows through a pinched straw. That's what causes numbness, tingling, or the unsettling feeling that everything has gone numb.

It's not something to push through. It's your body telling you something needs to change.

And contrary to popular belief, a super-soft saddle isn't necessarily the answer. Sink into too much padding and it presses right back into the soft tissue you're trying to protect.

Support beats squish.

Why Saddle Choice Matters

A saddle isn't simply padding—it's equipment that should match your anatomy.

Fortunately, the cycling industry is finally catching up.

Today's saddle designs include:

• Cutouts and channels to reduce soft tissue pressure

• Split and short noses to relieve pressure when riding in a forward position

• Multiple widths to match different sit bone measurements

• Firmer, supportive padding that supports your bones without increasing soft tissue pressure

For decades, saddle innovation focused primarily on solving comfort issues for men. Designing saddles specifically around women's anatomy is a relatively recent shift.

You aren't late to figuring this out.

The industry was late to you.

Finding the Right Saddle

Before spending money on a new saddle, keep these tips in mind:

• Sit bone width is an important starting point—but only a starting point. Riding position, flexibility, and soft tissue anatomy matter too.

• Change one thing at a time. Test a new saddle before making additional bike fit changes.

• Your body changes over time. Menopause, hormonal shifts, increased fitness, and life stages can all affect saddle comfort.

• Chamois wear out, and poor seams can mimic saddle problems.

• Pain always has a cause. Bruised sit bones after time away from riding are common. Persistent pain, one-sided discomfort, or numbness deserves attention—not something to simply "ride through."

You only get one body, and you deserve to ride it comfortably. Understanding your own anatomy—with curiosity instead of embarrassment—is one of the most valuable tools you can bring to a saddle fitting.

That's the Vulva-lution.

Editor's Note: Many current saddles tend to work better for "innies" than "outies." The good news? An "outie" saddle is already in development. Stay tuned for updates at Vulva-lution.com.

Article courtesy of Dorene O'Malley, Cane Creek Cycling Components.