Use Your Head

Here in Michigan we have two choices: learn how to deal with cold feet or forget about riding seven months of the year.

As runners learned years ago, at least 75% of heat loss is through the neck and head. Keep them cozy, and the rest of the body will follow.

 

We have found that turtleneck polypro long-sleeve undershirts, head covers and/or balaclavas, plus helmet covers go a long way to keeping tootsies "less cold." That's the first step. Next, as Coach Fred says, a warm and dry torso keeps the core temperature where it should be. These two steps help greatly in keeping blood flowing to the fingers and toes.

Proper hydration also helps. Keep your blood thin and moving. -- Paul A.

 

 

The Core of the Matter

I'm chiming in from Minnesota, another cold-weather state.

There are lots of footwear tricks that help to varying degrees, but the most important key to keeping feet from freezing is your suggestion to keep the torso warm and dry so the body's core temperature stays up.

Perhaps a simple technical explanation of why this works will convince people to pay attention to this misunderstood process.

 

Your body temperature control works exactly opposite of the thermostatically controlled heating system in your home. When the temperature sensor in the thermostat on your wall gets cold, it turns on the furnace, which pumps heat to the extremities of the house. When the thermostat is satisfied, it turns the heat off.

When the temperature sensors in your tootsies and fingers get cold, they send a signal to the brain (or somewhere else in our magic control system) that tells the blood circulation system to reduce that nice warm flow to your extremities. That's nature's way of conserving heat in the vital core area to keep you alive. You can stay alive with frozen hands or feet, but you die when your core temperature drops too low.

It's apparent, then, that chilled feet or hands is a worsening spiral unless you take action to warm your core temperature with warmer clothes, increased exertion rate, warm liquid intake, and so on.

I spent 50 years as an avid Minnesota outdoors person before I learned this simple principle. Since then, I've been a lot more comfortable in cold weather. -- Don Y.

Warmer Riding Through Chemistry

I can sympathize with Judy. My solution is a pair of Northwave MTB winter shoes (windproof/waterproof) a half size bigger than normal. Then I slip a chemical toe warmer in and wear a medium-weight wool sock. I've also successfully used my regular road shoes with neoprene covers and a regular sock, with the chemical warmers.

 

The chemical warmers are relatively cheap, around $1.50 per pair, but in my case they are priceless because they allow me to ride/commute more in winter. I buy mine here: www.warmhandsnow.com. -- Lee R.

 

 

Ditto

The thing that finally helped me was those toe warmers you get in hunting shops. When you open the pack they start a slow oxidation (burn) that gives off heat. I put them on the top of my toes outside the sox, then put on my shoes and booties. No more cold feet. These warmers are supposed to last up to six hours, but I find they give up after about three. The brand name is Grabber Mycoal, and if you buy them in bulk you can get them for under a buck each. So three rides per week for four months is under $50. -- Scott B.

 

 

Is There an Echo in Here?

I've spent a fortune on winter shoes, all kinds of hi-tech (and old-fashioned) socks, booties...you name it, I tried it. This is what works: Go to the hiking/ hunting section of any department store and get the foot warmers that you shake up and put in the insoles that are made for them. Every fall, I buy 20-30 pairs of these warmers. They cost about $2.00 for three pairs. The insoles are about $5. They go right under the toes, which is really the only problem area for me. I have a pair of Sidi shoes in a larger size to accommodate them, and an extra pair of socks. Don't even need booties! -- Glen F.

 

 

Those Things Must Work

The chemical packs that hunters use to keep hands and feet warm are great for riding in cold weather. It's easier to put a pack between your shoe cover and shoe that to stuff it inside the shoe. Previously when the temperature dropped below 42F, I would not ride. Now I can cycle when it's 30F and have warm feet instead of numb feet. -- John M.

 

 

Conserve Their Heat

As an engineer, I realize that the thermal conductivity properties of aluminum cranks and pedals work very well to suck heat out of the bottom of cycling shoes, even insulated winter models. The top of my foot is warm, but the ball over the pedals can be numb. I’ve found that if I use a thin, air-activated chemical toe warmer under each sock, my tootsies are nice and toasty.

 

Here’s my tip: If you ride for only an hour or so, these toe warmers still have a few hours of heat left. Seal them in a plastic bag. They will "shut down" and you can use them again. -- Tom C.

 

 

Go Gators!

Judy might try a pair of Gator socks. These are neoprene socks, worn with a liner, though your feet still sweat -- a lot! She may also need a bigger shoe size to get these in comfortably.

 

For when it's really cold, a good pair of neoprene booties, too. Of course, I usually just ride the wind trainer, row and/or ski when the days are that bad! -- Bill S.

 

 

Tips from the Frozen Tundra

I've done my share of winter riding (trained for Iditasport twice). Here are the things that have helped me:

• Drink warm fluids before you start to warm up your body's core. When the body is cold the core region gets first dibs on warmth to protect your vital organs. When the core is warm, excess heat can be sent out to the extremities (hands and feet).
   

• Keep your bladder empty while riding. Your body will maintain urine at 98.6 degrees, which is wasted energy that could be used to send heat to your extremities.
   

• Eat and drink a little bit all the time to keep your metabolism (furnace) fired up.
   

• Put chemical hand warmers in your shoes with at least one layer of sock between skin and the packet so you don't get burned. Chemical warmers are biodegradable and often sold in the hunting/fishing section of big stores like Wal-Mart, Tractor Supply Company, Target, etc. I use them under my toes, but on top of the toes works well, too.
   

• If you use a vapor barrier layer (like plastic bags) make sure you have a thin wicking sock inside the bag, and then an insulating sock on the outside of the bag. Without a sock outside the bag you get no benefit from the bag, just moisture.
   

• If you try all this and can't stay warm switch from clipless pedals to regular winter boots with flat pedals (not metal) and toe clips. PowerGrips are an alternative to toe clips which make it easier to pull back and up on the pedal.
   

• Check out the IceBike website, where commuters and winter bikers share information. -- Ann S.
   

Neoprene Over Neoprene

I  find the following works for me when the temp drops below 40 here in Montrose, Colorado (Coach Fred's hometown).

 

I wear wool hiking socks inside my regular cycling shoes. I put neoprene toe covers on my shoes and then I put neoprene booties over them. This worked on days we rode in the low 20s last winter.

 

If this isn't enough for Judy, she can try another trick -- buy some of these very small chemical hand or foot warmer packs. Friends of mine have had good luck taping one lightly to the top of each shoe over the toe, and putting booties over them. They last several hours. -- Steve J.

 

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