Bicycle shoes are often an afterthought among beginning cyclists. Since your feet rarely touch the ground, any shoe will do, right? Choosing the proper footwear may not be as critical for casual riders, but avid cyclists (those who ride more than 3 times a week) often find that the specialized shoes enhance performance.
According to an article released by USA Cycling, energy savings throughout a 360-degree pedal stroke is one of the biggest benefits to riders who wear bike shoes that attach to a clip-less pedal system. The terminology can be confusing since a cleat on the shoe actually does clip in to the pedal. Such a system focuses all of the force expended on the downstroke and allows a more efficient pull on the upstroke. The amount of energy saved is particularly advantageous to riders traveling long distances and racers determined to improve their times.
Adding to the confusing terminology are toe clip models of shoes. To attach, riders flip up the pedal and slide their foot into a strap. This design also allows for efficient power transfer and requires less maintenance.
What to Look for
Over the years, bicycle shoes have become more specialized. Some types of riding involve time off of the bike. Recreational riders using their bikes for transportation and mountain bikers, who often jump off their bikes to carry them over obstacles along the trail, want shoes with a flexible sole and recessed cleat.
For competitive cycling and road biking, shoes are much stiffer and designed with the cleat on the outsole of the shoe. The rigidity allows for greater energy transfer on the bike, where almost all of the biker's time is spent.
Shoes for other types of riding combine aspects the recreational and competitive models to allow for comfort and efficiency. With a ventilated upper section, footwear for stationary bike fitness classes and spinning fall into this category as do triathlon cycling shoes which usually fasten with Velcro to allow for quicker transitioning between events.
Common Pitfalls
Attaching shoes to a clip-less system requires pressure on the cleat. By twisting the foot outward, the cleat is released. According to the American Academy of Podiatric Sports Medicine (aapsm.org), this setup can intimidate new riders. Many fall while learning how to use it.
Performance is important, but comfort should not be overlooked. Shoes that are too tight restrict blood flow to the feet. The combination of shoes that are too stiff with the small surface area of the pedal can cause pain under the ball of the foot. Most foot-related cycling discomfort occurs in this area.
Since so much variation exists between clip-less systems, be sure that the shoes you have selected are compatible with your pedals. Specifications are listed on the box.
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