Optimizing the cleat position on your cycling shoes is a critical part of minimizing the stress on your joints and maximizing power output from your lower body. There are many options for setting the cleats on your shoes, as it is not just a matter of screwing them on to the bottom of the shoes. There is no reason to accept undue stress on your body or to lose the benefits of proper placement. Taking the time to install your cleats correctly on your cycling shoes will provide you with the most efficiency and power, and it will reduce the chances for injury over time.
Step 1
Stand on a piece of legal size paper with your bare foot. Trace around your foot carefully with a marker. Lean forward so your heel is raised and put a mark at the point on the paper where your weight is resting at the front of your foot. This padded area, behind the toes, which is where your weight transfers to when you lift your heels, is considered the ball of your foot. Repeat for your other foot.
Step 2
Place the right cycling shoe on the piece of paper corresponding to your marked right foot. Align the shoe perfectly with your foot outline. At the location where you marked the ball of your foot, place a corresponding mark on the bottom of the shoe. Make a mark on the right and left of the shoe, where the ball of your foot was indicated. Turn the shoe over and draw a straight line from one mark to the other across the bottom of the shoe. Repeat this process for the left shoe.
Step 3
Take one of the cleats and place it so the "teeth" on the bottom of the cleat are facing the bottom of the shoe. The teeth will keep the cleat from twisting or moving once you tighten them. Using the Allen key wrench, Phillips screwdriver or flat-head screwdriver, screw the bolts and washers through the cleat and into the bottom of the shoe. The cleat should be set so that the bolts are in the middle of the cleat slots. Only lightly tighten the bolts, making sure that you can still move the cleats around slightly.
Step 4
Press the right shoe onto the right pedal and take note of where the cleat is centered on the pedal. According to an article on the Jim Langley website, you should have the balls of the feet directly over the center of the pedal axles. Look at where you marked the balls of your feet on the bottom of the shoes and note where the axle, or spindle, of the pedal is situated. Since you did not fully tighten the screws down, you should be able to slide the shoe forward or backward slightly until the line that marked the ball of your foot is resting over the axle.
Step 5
Use your marker to trace around the pedal once you have the marked ball of your foot on the shoe sitting over the axle on the pedal. Carefully remove the shoe from the pedal. Repeat this process for both shoes.
Step 6
Put your bike on a trainer so you can ride it in place. Have a friend help you with this next part of the installation. With the screws still not fully tightened, put the shoes on, mount the bike and lock your shoes into the pedals. Ride at a medium pace for about five minutes. As you ride, your natural foot alignment will move the cleats into a position where they are angled so your foot can be in a neutral position. According to Bike Split, your cleat position should be neutral, which will result in no twisting sensation through ankles, knees or hips.
Step 7
Trace around the cleat a second time with your marker. You will need your friend to do this for you. Once the cleat has been marked again, have your friend carefully release your shoe from the pedal. Once both shoes are out of the pedals, dismount from the bike and look at the bottoms of your shoes. Note where the second tracing is and match the cleat to the tracing. The shoe should be set so it matches your neutral foot alignment and so the ball of your foot sits over the pedal axle. Fully tighten the bolts into place.
Tips and Warnings
- Bike shops can make these cleat adjustments for a minimal fee.
- If you feel any pain after riding, you need to review your cleat settings again. If you continue to have pain, see an orthopedic specialist.
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