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- เผยแพร่เมื่อ 2 ก.ค. 2024
- Cleats are the only fixed interface between bicycle and rider, so getting them into the right position won’t just keep you comfortable and ensure you are pedalling as efficiently as possible, but can also help you avoid injury.
There's nothing worse than changing over a set of cleats only to have put them in the wrong position. After all, it may lead to knee or back pain.
Follow our advice to get the ideal alignment and fit ☝️
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Put your cleats where you think they should be based on the video, but don't completely tighten them. They should be tight enough that you can't move them with your fingers, but still loose enough that your leg and foot can cause them to move. Cycle for 30 min or so on a trainer allowing your legs and feet to find their own comfort position. Remove your feet from your shoes without unclipping. Use a pencil to mark your cleat positions and then tighten them down. I discovered this by accident. :)
great advice thanks:)
This is amazing i should give it a try
It took me months to find my optimum seat and handlebar adjustment. Now I can optimize my cleats, too
This guy does the best job I’ve seen yet to explain the bio-mechanics of fitting cleats on the pedal. I liked his explanation of the ball of the foot and how to ensure that it is placed properly.
By far the best explanation I've seen as someone just getting into cycling, thanks so much
This video literally saved my season and my knees. Just followed the instructions for proper setup and like magic knee pain was gone. Thank you for these simple to follow instructions.
Who is this guy, this was the best vid on this. Clear on how and what to do. Others have great info but make it seem impossible to set up.
Wow, this video was clutch!!! Great explanation on how to properly setup your cleats!
My left knee and right lower back’s already sore on my 1st break in...this will certainly help a lot! Thank you very much for the advise!
As someone who has been using clipless pedals of some type since the very first Look pedals, this is a great video not just for the Newbie, but for anyone looking to set up cleats on a new pair of shoes. Clear and concise basics to get you where you need to be, great effort.
By far the best explanation . Easy to understand and follow. Great tips .
Thank you
Thank you for such great intro on the topic-finally was able to get this right! I’m a newbie 😂
I saw this video the other day and thought how helpful it was, today I couldn’t find it but spent 20 minutes looking and finally here I am! So helpful!
This is really great Thank You , learned a lot, especially after a little over 9 years of entering into road biking with road peddles, I still don’t know it all. 1994 to present, I still also ride mtb spds,,,,,,,much fewer issues on my knees and Q factor.
Thank you for this! I used this to setup my first set of cleats on a stationary bike and it will allow me to mess around more.
Hi i noticed theres almost no videos on youtube on which cleats to buy…theres videos road bike vs mtb shoes but nothing about cleats 😢 should i take shimano cleats 0degree or other brand ? or 6 degrees ?
Great simplified clear cut explanation!
This is my 1st time using clip-ons. I have biked for exercise for over 20 years but was always hesitant about clip-ons. I decided to give them a try this year. I'm glad I came across this video. I'll apply your methods today.
This was immensely helpful. Newly regular to peloton and lately feeling knee pain. Funny enough, while following these steps I realized the positioning of the cleats needs to match the wear pattern on my uggs…my gait is definitely heel in more than I had the cleats positioned for. Thank you so much!
A much better explanation than on the GCN page, thank you, this was more clear.
Very helpful video. Nice and mellow presentation too. Cheers👍
Fantastic info with a super easy to understand delivery! Thank you!!!!
This is so helpful. I was having pain at the base of the knee from tying to point my feet straight. I didn't notice until I started doing longer rides. I moved my cleats as much as possible huge help. Also i started doing some stretching that loosed the muscles that were trying to pull my feet out and that has made a huge difference.
This is the best explanation I've seen so far.
This was perfect, best I have seen to help with the cleat position on the shoes
As you hinted upon regarding the float, it can be used to verify your position. Since your foot can float, if you find that you pedal against the edge of the range, it’s setup poorly and the resistance against the edge will cause problems. Keep adjusting it until your natural motion remains centered. Then you know the angle is safe and correct
Thanks for this video! The instructions were very clear and helpful.
What a superb explanation!
Great info! Very helpful. Thanks.
Excellent explanation!
Seriously, great explanation! Thank you very much 👍
Thanks James!
Honestly one of the easiest to understand videos, all of the other ones that I’ve watched are just confusing. Just did the adjustment according to video due to knee pain, hopefully this solves the issue.
Thank you for the simple explanation for cleat fitting. This is just what I was looking for!
Excellent video. Thank you so much
Simple and to the point. Thanks for sharing :-)
Fantastic video! Thanks so much, extremely helpful :)
This is such a great video! Thank you for the clear instructions! I am a novice to clip ins and am starting cycling next week with a peloton indoor bike. Previously I've only mountain-biked. This might be a dumb question, but should you follow these same instructions for an indoor cycle?
Excellent video!
Very well explain, coming from SPD to Sl road cleats give me a better understanding on the installation. Thanks
Thanks so much for this, super helpful!
Excellent video. Very clear.
Appreciate this video.🙏🏼
Great video! Sometimes it is simple as that.
reasonable and without any blatter, thanks for the great explanation!
Very useful. Thank you!
So helpful. Thank you!!!
Best vid by far!!!! Thanks a million and one! 🔥💯🙏🏻
Thanks a lot m8. Quite in depth explanations.
Thank you very much!
Awesome video!
Best and simplest explanation
Love those sworks mate!
Great information … thank u
Excellant explanation !!!
Great video
I’m going try your heel in, heel out adjustment method for me wife’s peloton shoes. I had thought I’d have my wife put on a pair of tennis shoes and have her pedal while I sit behind her and watch her heel location, could take pictures/video so she can see what’s causing her back pain.
My heels tend to go outward but I mtn bike with Time Atac pedals which are known for lots of side to side float. Best mtn bike clip-ins in my opinion, especially if you live in the PNW, they NEVER clog
The best video on setting up your cleats by far. Thanks so much.
Great video mate 👌🏻
Super helpful thank you
Best explanation ive seen
On Look cleats it is easy to see if they are correctly angled after one or two bike rides as they "mark" on the backside...(can even sharpie them black or color to see it event better), if the mark is off center it will give an indication as where to move the cleat (inner or outer angle) and hence center the wear and theoretically balance your foot angle...works for me! (on grey keo cleats)
good thinking.
Great video many thanks
Thanks. very helpful.
Thank you!!!
For a newbie, This is easier to understand
Great video.
Cheers Stu!!!
Very helpful!
Best explanation on youtube. For me at least.
Nice! Excellent.
Great video.Clear and right to the point.
How about spring tension?
Regarding the angular position, I did it by fastening only the center screw at the front to be flexible with the cleat angle. Then do some ride while changing the angle a little bit in between and listen to my body what feels most comfortable. I stop then without changing that 'most comfortable' angular position for e.g. the right side foot and measure the distance between the shoe and the chainstay. I then clip of, take my shoe of, fix one of the other screws and clip the shoe in again, measure the distance to the chainstay, take the shoe of and adjust the cleat angle, clip it in, measure again and so on until I get the same distance to the chainstay as during the ride. Then repeat the same for the other side. Takes 5min per side plus ride time ;)
I didn’t know about all of this I’m just getting involved in biking like this wow how things have changed from wearing gym shoes
good basic info
good stuff thx
I have had some knee problems since I switched to Look Keo (black)
cleats. First time I rode these kind of cleats was November 2019, before
that I rode my racebike with SPD cleats as I am a mountainbiker. I am
riding my racebike for +- 8 years, just for training.
Problems started after using black
look cleats for 1,5 month. Problems didnt really go away so I went to
see a sports doctor. He gave me some injections in my right knee,
because there was some inflammation above my knee cap and on the left
side (exactly where the pain was). These helped for +- 2 to 3 weeks, but
then the pain came back. I have had this injections 3 times.
2 weeks ago I switched to Grey Look Keo cleats (4.5° float) and did a 2nd
bikefit (also checked my cleat positioning). I am hoping so much the
pain doesnt return now as I had a 4th injection the day before the bike
fit & new cleats.
When my feet are dangling down, my right foot
goes heel out. So I adjusted my cleats so that my pos on the bike would
be the same.
I think taking the black cleats (with 0° float) and
just putting the cleats where I felt they should be wasnt the best
choice after all.
Possible to send a picture of my legs/feet so that you can take a look at them as well?
You should find a better bike fitter that's not some random lbs fitter. Look for a bike fitter with years of experience and they should be able to fit your cleat and fix your discomfort. A good bike fitter should also allow you to come back and make adjustment if the knee problem doesn't go away.
Dude, stop with the injections!! They only numb the pain and that way will increase your problems. Why do you use black cleats? These are almost never usefull.. I would suggest looking further then the cleats, use the grey ones and set them on a comfortable place. Try moving them back (like 2cm behind the ball of the foot, ball of foot placement is actually pretty old-school) and play with your saddle height and for-aft.
@@Tantewillieja Rode almost 2 months without pain using the grey cleats. Unfortunately pain has come back last week (Monday).
I did 2 times a whole bikefit, so shouldnt play too much with saddle height imo. This is fine.
I even tried the red cleats this week, but they were even more horrible. Started having pain after 38 min on my rollers.
At the moment I am that desperate I am just going to re-use my SPD pedals with MTB shoes for my racebike. Its only for training in the end...
Please do a vid of top 3-5 shoes. Thanks
Some good but basic info......maybe worth mentioning this should be done before setting saddle height and position, that they are inter linked.
Quick question. After you draw the line to connect the first and fifth metatarsal, do you put the marker on the cleats to match both first and fifth metatarsal maker or you just line up with the first metatarsal? Because my fifth is lower position that my first. (about +/-1cm). So that meant the line will be a little bit diagonal. If I follow the line, then the direction of the cleat won't line up perpendicularly with the center line of the shoes. That means your shoe will always be toe in? Can you please elaborate?
Forget about this method and put the cleat as far back as possible (don´t forget to lower your saddle by the same distance). The cleat should be straight unless your physiology requires it to be aligned differently.
@@Abnsdllnnlosnfd could you go into more detail? I have the same issue as op. My first ride was yesterday with clip-less and it wasn’t good.
@@tgc281 perhaps this video can elaborate more th-cam.com/video/t7oGuel--Lc/w-d-xo.html
This method has pretty much been the standard since we ditched the toe clips and went with clip-less pedals. (I am an old guy) and I remember setting up my first Look pedals exactly like suggested in this video.
Thing is the first clip-less pedals I had had no float for either the pedals or the cleats. If your feet wanted to turn in or out the system resisted, and your knees paid for it. That was why it was so important to try and position your cleats as close to the natural position of your feet. Sometimes you would get it right but not always. It usually took some effort to get it right. Now that there’s so much play in the pedals, is it really necessary to adjust for side to side foot placement? I would think that a neutral position would be better, as it would be easier to set up, and then you could let your feet go where they want to go. Just a thought from an old rider with a new pair of shoes.😂
Great video. I started having knee pain during cycling and I felt like it was the position of my cleat. Question though, is the cleat clip supposed to be able to move when clipping in/out? Or should it be so tight that it doesn’t move?
thanks your
Any tip how to transfer cleat position from an old shoe to a new shoe?
Shimano offers three different types of cleats. The differentiation is mainly in the "Float" aspect. How would your advice change if the Yellow Cleat system was installed?
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Thank u so much for such a detailed vid on this! I’m brand new to cycle shoes and just got a peloton. I couldn’t get out of the dang pedals! Question, do you want the cleats bolted super tight on the shoe or should they be slightly loose for that wiggle room you were showing while riding?
Hi, Thanks for letting us know you enjoyed the video. :-) In answer to your question, DEFINITELY bolt those cleats up tight. The movement is a feature of the pedals (called Float) and is in no way a consequence of the cleats being loose.
When you clip out of pedals move your heel outwards first and the rest will follow. At least on a Peloton Bike, you can't fall off at a junction or traffic lights as you try to clip out Lol. Enjoy your Peloton.
Excellent video. What are your recommendations to addressing “hot spots”? I get one over the ball of the foot after about an hour in the saddle. I thought maybe due to swelling and loosen the shoe but no help. Thank you.
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Does anyone find this was useful for speedplay cleats as well? I'm new to them and so far I do think I like them shimano or look. The setup should be similar yes?
Hi, I just got a new peloton bike and cleats and am having trouble finding where the center of the pedal spindle is since i can't find any marks. Can you help?
Lots of bike fitters nowadays say: put the cleats backwards to stabilize your foot. They claim that to position the joint at the end of the first metatarsal right above the spindle is a myth and therefore wrong.
Its already measured the big & small knuckles so when u re-adjust it again after that..the measurement of either big or small knuckle will be definitely out of position..correct me if im wrong, thanks
Yes thats correct it move again.. so its useless marking diagonally and adjust again the angle… whats the point of that.. for me once i set the big and small ball point.. thats it because when you put your cleara there an allowance or clearance when move your your foot in or out…
Hi great video. I just need a little bit of help as my cleats don’t seem to have a marker to line them up so do I place the two Allen key bolts on the line between the inner and outer balls of my feet?
Stu Bowers. Hi I’m not sure to be honest it doesn’t say. A friend gave them to me that he had spare. They were in unbranded packaging.
@@darrenbrandy14 Ok, what about the pedals? Are they for Look? Shimano? or another?
@@Cyclistmagvideo I think he’s referring to the shimano spd cleat the small one with 2 large bolts in the middle.
I too would love how to determine per your advice how to place that type of cleat with no guide like the delta or keo clips
What about in home cycling is the process the same
What do you do when there is a 24mm difference between your Large toe joint and your small toe joint for spindle placement?
Amputate ur big toe
Great video but there is no way the center point circle of my Shimano spd-dl cleat will align over ball of my foot. The cleat cannot be moved that much forward to hit the center. Is it possible I have a shorter than normal distance from the end of the big toe to 5th metatarsal?
It's not so much aligning the centre of the CLEAT....It's getting the Ball of your foot over the centre of the pedal Spindle..or slightly forward of that point. When you lock in your shoes into the pedal, that mark you made on the outside of your shoe should be centred or slightly forward of the centre of the pedal spindle. If it's not, you can strain the tendons and ligaments in your foot. The Cleat centre is just a guideline to get you sort-of " there". After that you're really measuring and adjusting to your own Body's measurements and mechanical preferences. That's why he gets you to mark your shoe. My feet are 3/4 of a size different from each other. So Each shoe/foot gets done independently for fitting and angle and overhang.
Should the shoes fit tight on the tip of my toes (mostly the big toe), or should I get a size bigger to have 0.5 centimeters to fit it more comfortable as I would do with all my walking shoes? Thanks!
No need to fit tight. Most shoes have plenty of scope to adjust the fit via Boa dials and ratchets etc so the shoe itself doesn’t need to be super snug. Comfort is just as important in a cycling shoe. If it’s crippling you then you won’t want to ride for long in it.
Question: if you need to rotate the cleat (for heel in/out), the line drawn for the ball-of-the-foot fore/aft positioning will no longer be directly in-line with the pedal axle. Is it better to keep the knuckle of the big toe over the pedal axle and let the pinky-toe knuckle land where ever it lands? Or keep your entire fore/aft line on or behind the pedal axle?
Great video, BTW
Does this come with pedals?
My LOOK cleats do not have the mark on the side for positioning. They are CyclingDeal Look Delta cleats compatible with Peloton pedals. How do I know where to position them on the ball of my foot? Thank you!
Hi Shannon, some aftermarket brand cleats do not have the little tabs. But, that is ok. There are two ways to do this. Bolt the cleat on the shoe and clip it into the pedal by hand, then look yourself to see where o the cleat the axle lines up, and make a mark in a sharpie, or similar. Or, I would say the centre of the cleat (where the axle bisects) is usually (on Look) a few mm back from the top edge of the lower bolt cutouts. Put a rule across the top edge of the lower cutouts, and then come back a few mm from that. I hope this helps.
Other videos state, ball of the feet should back a little bit more, measure at the base of the ball not the center
Steve Hogg has a excellent chart on his website regarding that...
Q-factor is a fixed distance determined by your cranks, no? Cleat adjustment has nothing to do with Q-factor... it affects stance position. Correct me if I'm wrong.
What is the purpose of the round rubber plug in the middle of the cleat?
it's mostly a redundant feature now, but was added to help make cleat replacement easier to keep a consistent alignment from old to new.
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Both my feet is toe'd out so much naturally.