Hi everyone. I’m your traditional long-limbed skinny guy with poor circulation. It’s cold here in the UK at the moment and I train early morning in my garage, when it’s at its most freezing. I’ve been suffering lately with very cold feet during my indoor rides, leading to mild chilblains which are very painful. I’ve tried using bamboo socks (I’m vegan so I don’t wear wool) and even doubling up on pairs, and I still can’t keep my feet warm. Has anyone had the same issue and if so, what would you recommend? Thank you.
Sort of extreme, but what about full neoprene booties?
Thanks Chad. I do actually have a pair of good, thick neoprene overshoes. I should have thought to try them! I’ll give them a go for my rides next week and report back. Cheers. I will look hilarious wearing bib shorts, overshoes, with a fan on my chest/face What happens on the trainer, stays on the trainer!
Living in Sweden, I’ve got the exact same problem. Winter shoes or overshoes are the solutions.
I been using Gore overshoes the last 2 - 3 days (other brands available )
Also in the UK.
Normally an issue without, but not in the last few days with, only -2C here.
Are you wearing tights and longs sleeves? Make sure your fan is not blowing over your feet.
This blows my mind I never, ever, ever came even remotely close to cold feet indoors, not even with open windows and temperatures deep below freezing outide (travelling without fans). I am always too hot Just goes to show physiology is strange!
That was my first thought, as well……make sure your fans are well-angled up.
try putting anti-perspirant on your feet.
It’s probably the shoe shape. Try wearing just the shoes while you’re working at a desk.
I wear my outdoor winter toe covers while on the trainer when it gets cold. I think it helps.
Since it is likely a circulation issue, i’ll chime in on my success in overcoming this problem as well.
Cycling shoes are shit for proper foot articulation, but are great for power transfer. I use g8 insoles with a metatarsal pad and that helps in the spring/fall.
Toe crunches single handedly (footedly?) Made the most improvement for me. I lay a hand towel on the ground and scrunch it up with my toes. I do about 5 minutes a side 2-3 times a week and I notice huge improvements in circulation. Like, they are sweaty almost immediately afterward.
In the winter I hit the bottom of my feet with the percussive gun before I head out and I am pretty much good for a couple hours. Hope this helps!
Avoid any uppers until after training, that might be an issue. I have similar problems, and even meds to unclog my nose will make my extremities colder. Same with caffeine, or any other upper really.
I get cold feet when on the turbo in the outbuilding where the turbo is setup. I always wear overshoes to keep the feet warm. I have done this for years now.
Heated Socks > any sock/ boot/ overshoe combo. imho/ n=1.
I’m using a pair from amazon. heated socks and heated gloves my 2 very best poor circulation related purchases - and not that expensive compared to all the other options I tried over the years!
make sure your shoes aren’t to tight too. Air is important for circulation as well as isolation
Im also UK based and vegan so no wool.
I’ve personally found that its not about keeping my feet warm, its definitely about keeping my legs warm. So on the turbo I wear joggers over my padded shorts (its not like i need to worry about drag). Also, the obvious, make sure shoes arent too tight.
If you are really suffering, those reusuable hand warmers inside a neoprene shoe cover should see you through a 90 minute work out.
I have the same problem, even down to the chillblains. I really thought I was the only person in the world with this issue! I’ve always attributed it to positional numbness, rather than “coldness” as my room is not cold by any stretch, but my toes regularly fall asleep indoors (particularly during long intervals).
This occurs much less frequently when riding outside for me. I’ve recently been experimenting with wearing my “cheaper” (but ironically more comfortable) old road shoes indoors, as they seem to cause less numbness. I had a pretty hard workout yesterday and only one toe experienced brief numbness, as opposed to most/all of them, which I’m more accustomed to. So for me it seems this may be the answer, but YMMV.
I had never heard of this before this thread…I can suffer from Raynaud’s occasionally (sometimes it is the worse in just cool temps vs. cold) but have thankfully never had chilblains.
I also get chilblains in my feet - one thing that really helps is not immediately jumping into a hot shower after a cold ride. Let your feet gradually warm up if you can (I put on my fuzzy slippers while having a post-ride snack) and then jump into the shower. The shock from cold feet to hot water really exacerbates the chilblains and can cause extra swelling/itchiness.
I’ve also had luck with making the fit of my shoes a touch looser for indoor riding, like some folks have said. I also try to keep the rest of my body warm by throwing on a very warm jacket for the warmup and if I have time I will ride until I feel a little uncomfortably hot. If it’s really cold I’ll also use a small space heater while warming up as well, just pointed at myself.