Looking after your feet
Looking after your feet
Feet are often overlooked in the cycling dynamic, but as one of the three contact points, keeping them happy is vital. Out of sight in socks and shoes and therefore out of mind. Problems can arise and keeping an eye on them is important.
Taking a moment to dry my waterproof socks at the Highland Trail 550 2019
Keeping your feet dry
Wet feet for long periods can turn bad quicky, from just being a bit annoying to variants of trench foot. And with real trench foot, your feet will be so sensitive there will be no amount of grit to overcome the pain – races have been lost due to this. The easiest way to avoid such issues, is to keep your feet dry, clearly this is a loosing battle from the start, but the best attempt should be made. If it looks like rain, stop and deal with the situation before they get wet.
Lots of people like overshoes, often made from a waterproof material, and they can help. However, if you are out riding for hours or days on end, in the wet, even the best overshoes will let water in eventually. Either from underneath, the cuff on the ankle or just from being saturated. That said, overshoes do have a place and can work for limited time periods, they are also helpful in keeping your shoe dry, or dryer, as a wet shoe can take a long time to dry – depending on your choice of material – this is beneficial.
Therefore, more recently I have moved towards using waterproof socks. Again, they are not perfect, with the negative being rather than letting water in, your feet are likely to get a bit sweaty, and perhaps warm, but not saturated. The impermeable membrane in waterproof socks also acts a bit like a wetsuit, working to keep your feet warm even if wet. I have used waterproof socks on multi-day events with torrential rain and maintained happy feet – Highland Trail 550 2019.
Waterproof shoes do have their place and can be helpful. However, I would always choose a non-waterproof fast drying shoe for a race over a waterproof. One you get water inside a waterproof shoe, and you will, getting it out and the shoe dry while racing is just not possible. I do use waterproof shoes for training in winter, but not for racing. Also as most waterproof shoes are ankle height, water will quickly get in and your socks wet. However, they can be useful for keeping feet warm, so are worth considering, just with eyes open to potential issues.
Walking through a bog in the Lake District 2019
If your feet do get wet
If you feet do get wet, leaving them as so for a long period is not a good idea. As soon as possible you should act to get them dry ie. once it has stopped raining and the roads are drying, or you are in a café or stopped for the night. It is likely your socks are wet too, and these should be taken off and put to one side, you can dry them later. If you do not have spare socks, then I typically go without, until my sole pair is dry (aerobar ends make great socks driers). The reason is that is your feet sit in wet socks, they will not dry, and are also unlikely to provide the warmth needed to dry the socks. I find that wet socks dry far faster in the air and sun. This also allows your feet to dry in the shoes, as although your shoes are likely wet, or damp, you feet will hopefully dry. If you do have spare socks, you must decide if you shoes are too wet to use them. As if you shoes are saturated, then the new dry socks will quickly become wet and you are back in the same position. Thus even if you have a spare pair of socks, it might be worth going without until your shoes are dry. If everything is saturated it might be best to stop, remove the innersoles and use newspaper stuffed in the shoe to aid drying. Even if for only three hours while you sleep, it will help. I find riding without socks for short periods quite tolerable, I do not get rubbing or other issues. It is worth determining in training if you can tolerate doing so, before needed to do so in a race.
If you have waterproof socks on, once it has stopped raining you should remove them to look at the state of your feet, if you feet are dry-ish and looking good, and the socks are dry on the inside, it might be best to put the socks back on and continue wearing them until your shoes are dry. At which point you can take off the waterproof socks return to your normal socks. Doing so any sooner risks getting your normal socks and feet wet. If on taking your feet out of the waterproof socks you find they are very wet and or not looking good, you should consider doing as above and riding without socks until they are dry and or stopping. Note if drying waterproof socks, ensure they are turned inside out while drying, so the inside dries first.
Getting air to your feet
If a moment presents to remove socks and shoes during a race and getting some air and or sun to your feet, you would be wise to do so. Keeping them in shoes and potentially damp socks from sweat all the time can lead to issues. Being able to let them breathe will help keep them fresh and dry – plus allowing you to check everything is okay.
Massaging your feet
A side point is that feet can get quite sore and tense when doing an ultra endurance race. Spending a minute or two activating pressure points with your thumbs can be very useful. This time also allows you to remove your socks and inspect your feet.