Ultimate Guide on How To Position Cleats On Cycling Shoes
Today we will talk about one of the most common cyclists concerns. How to get the right cleat positioning. First of all it must be clear that the cleat position in may vary according to the different types of rider and their own body features, however we will show you a simple procedure that will help most of the rider to get a right cleat positioning.
Cleat positioning can be modified: forward, backward, outward, inward, as well as its orientation. First of all we must determinate where to locate the cleat in a longitudinal plane. To do that we must work the cycling shoes and locate the middle point between the 1st and 5th metatarsal bones. This point can be market on cycling shoe sole. The center of the cleat must be placed on the middle point.
In case your feet size is bigger than a 40 European size, the cleat must be placed 1 mm backwars each higher size. In case your feet size is shorter than a 40 European size, the cleat must be placed 1 mm forward each shorter size. A too forwarded position may cause numbness and hot food in forefoot areas. It is also important to mention that the rider who likes forefoot pedaling tend to place the cleat slightly forwarded, and the riders who likes heel pedaling tends to place the cleat backwards Next step will be based on cleat positioning in a transverse plane.
This consists of positioning the cleat outwards or inwards. This is related to the knee tracking and to the place where the pressure is felt in your foot sole. In general if your knees tend to move inwards while pedaling, you will feel more pressure on your foot sole inner part. In that case we will reduce the distance between feet, placing the cleat outwards in order to line up knee tracking and improve foot pressure distribution. In case your knees move outwards when pedaling, you will probably feel more pressure on your foot sole outer part. In that case you need to increase the distance between feet placing the cleat inwards.
There is no need to place both cleats in the same position, you can modify them according to your own feelings. Cleat orientation will be the last parameter to have in mind. This is intimately related to riders feeling. In case you need to move your ankle inwards and your forefoot outwards, you must turn slightly the cleat forpart inwards. In case you need to move your ankle outwards and your forefoot inwards, you may need to turn the cleat forepart outwards.
And remember, a right cleat positioning will avoid injuries improve comfort and increase power transfer while pedaling.
Being born and raised in California, USA, Danny is your typical very competitive cyclist. He does have lots of experience in fixing bikes of all kinds, including gears, chainrings, and he’s a self-taught expert in PSI elements (Pounds per Square Inch) for all types of bike tires. Thanks to a previous PhD degree in engineering and research programs across USA, Europe and Australia in which he participated, Danny uses his in-depth knowledge in improving his own bikes but also to test different products and harness their full potential. For the last 7 years he has also competed at different sized cycling tours and across period 2014-2019 Danny won awards in USA, different countries across Europe and Australia.