One of the major points of attachment between a cyclist and his bike is the pedal. Professional cyclists and many recreational riders use clipless pedals. Clipless pedals function similarly to the original pedals with toe clips, which secured the foot and kept it from moving around on the pedal. However, clipless pedals eliminate the strapping system used by toe clips in favor of a system that uses a cycling-specific shoe with a special cleat and pedal. Each rider requires a different cleat position, based on his biomechanics, and the cleats should be adjusted so the rider feels comfortable pedaling and does not experience pain. Properly adjusted cleats help a rider avoid injury and transfer more power to the pedals.
Step 1
Find the mark on the side of your cleat. This indicates that it is the center of the cleat. Most are marked with one on each side.
Step 2
Check that this mark on the cleat is attached to the widest part of your cycling shoe. Though the cleats can be moved forward and backward, it's best to begin adjusting them when the cleats are centered under the ball of your foot, which is typically the widest part.
Step 3
Ensure the cleats are evenly installed on the shoes by lining both shoes up side by side and checking the cleat positions. If they are not aligned in the same position, loosen the cleat screws with a hex key and move the cleats until they match.
Step 4
Put on the cycling shoes and clip into the pedals. Pedal the bike and check that the cleats are mounted under the balls of your feet and directly over the pedal spindle. If you experience discomfort while pedaling on long rides or "hot foot," you can try shifting the cleat back a couple of millimeters, as this takes some of the pressure off the front of the foot.
Step 5
Inspect the angle of your cleats. Most cleats come with a varying degree of float, which enables the pedal to shift slightly from side to side to adjust to the natural angle of your pedal stroke. As you pedal, check that there is a space of at least 3/4 of an inch between your heel and the crank arm. If you experience any discomfort, make small adjustments to the angle of the cleat or seek advice from a professional bike fitter.
Step 6
Mark your shoe with a permanent marker, drawing a dot that corresponds to the center line on both sides of your cleat. This makes swapping cleats easier and saves you from having to find the proper alignment again.
Things You'll Need
- Marker
- Tape measure
- Hex key
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