long ride=sore feet

[caribou]

I'm preparing to do a 75-mile ride, and having problems as I increase distance with my feet swelling and getting very painful after c. 35 miles. I've found I need to loosen my shoes and walk around for a couple minutes to decrease the pain, but it comes back again. Any other suggestions?

(The up side is, I forget how my butt feels because the feet hurt more!)

[CorsairMac]

couple of things you can try:

start out with your shoes looser so your feet have room to swell. Make sure your socks allow for swelling also: no tight cuffs or elastic bands. Also you may want to consider switching out your insoles. I use running insoles in my shoes. I also flex and splay my toes while I'm riding so the feet aren't so static. I stop about every 1 1/2 hrs to eat and take off my shoes. I usually try to walk around in my stocking feet during that time especially if you can find some grass - it just seems to feel good on my feet!

[shewhobikes]

plus...
what kind of shoes are you wearing? I was wearing mtn bike shoes on my road bike and found them heavy and hot. Make sure you have some ventilated road bike shoes that fit you correctly.

Even then, if your toes are numb or your feet get hot, best remedy I know is to take the shoes off at rest stops, walk around sock-footed, etc.

Also, while riding, be sure to wiggle your toes and move our feet around in the pedals. Good luck! Foot pain is the worst.

[triflor]

I have the same problem, and tend to go with the same solutions. But also on level, quiet portions of a ride I unclip and stretch my legs a bit. Next time you get your bike set up bring this up, the cleat position make not be right for you.

[DeniseGoldberg]

It might help to loosen your shoes as you get further into your ride.

How do your shoes fasten? I wear Sidi Dominator shoes (mountain bike shoes even though I only ride on the road), and they have 2 velcro straps and 1 "click-in" strap. I can loosen or tighten all of the straps while I am riding, so if I need to make adjustments I don't need to stop.

--- Denise

[Nanci]

Long Distance Cycling book says you can move your cleats back a titch to prevent/lessen pain/numbness with no loss in performance. Also, I think your feet eventually just build tolerance to it, just like other areas (assuming well-fitting shoes, etc.) :-) It sure feels good to walk around without shoes for a minute, or just walk around, even _with_ shoes.

Nanci