Bike Fitting: How To Adjust Cycling Shoe Cleats For A Proper Fit.

Having an optimizing cycling shoe cleat position, is crucial to minimizing stress through your knees and will help increase maximize power output.  This guide is good for all cleat styles and is a basic set up , which is meant to help riders who need some where to start..   

Set cleats

The first step is to place your foot in a your shoe. Then determine where the widest section of your foot or (Ball). Next place a piece of tape (we recommend masking tape or painter tape) over the widest point.  Determine the exact point where your foot is the widest, and draw a line on the tape . Now that you have the mark repeat this for your other foot.

Next follow the guide below to determine correct position.

Ball-over-the-pedal-axle position: Is the position where your ball of your foot is place directly over the axel of the pedal. This position is good for most cyclist and is the first position to try. To set up your cleat for this position simply line up the middle of the cleat with the line of the shoe. Make sure to keep the cleat centered from side to side. Now tighten the cleats and test out the Cleat placement on a nice relaxed ride. During the ride take notice to foot pain or any other noticeable bothers. If your happy with the placement you can enjoy your properly fit cleats. If the placement doesn't quite feel right checkout other adjustments below.

A common adjustment to make it feel better is to move the cleats back slightly, perhaps 1/2 inch. This will put a little more of your foot over the pedal. This position is often preferred by larger riders with longer legs, or by people who push bigger gears, climbers and  riders using long crankarms and slower pedalers.

If you tend to ride at a high cadence, spin smaller gears, like sprinting, ride shorter crankarms and are a toes-down pedaler, you might move the cleats forward slightly, but don't overdo it. Maybe about 1/4 to 1/2 inch (about 6 - 10 mm). If you get too far out on your toes you increase the risk of "hot foot" and even Achilles injuries so experiment but only a little at a time.

This Guide is a basic set up and is meant to help riders who need some where to start. I recommend having a professional fit if you can afford one. If knee pain occurs when you set cleats, stop riding them and contact a Pro Fitter Never just push through it.