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100-Mile Century Ride
Day 023 - Orthotics for cycling
1-hour ride at RPE 6-7, including 3-4 sprints 
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RIDE FOR ONE HOUR AT RPE 6-7 AND INCLUDE 3-4 SPRINTS OF 10-15 SECONDS EACH: If your feet hurt or you're having knee problems even though your bike fits you perfectly, you might need orthotics (firm shoe inserts) made specifically for cycling. They differ from running orthotics because they're longer, extending to just behind the toes, while running orthotics usually extend only to the middle of the foot. That's because running is a heel-strike activity, while in cycling, the pedal contacts the foot under the metatarsals (the "ball" of the foot).
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