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Cleat positioning on shoe

post #1 of 8
Thread Starter 

While I was replacing my cleats this weekend, I moved the position to the point where it's more directly under the ball of my foot, I felt my pedaling was more effecient. Any suggestions or description on the general rules/ recomendations for pedal postioning and allignment?  I have the cleat alligned straight, equally spaced on both sides so the shoe is evenly spaced with the crank; about .5" gap. 

post #2 of 8

Go with whatever's most comfortable for you (and doesn't smack into things like the crank).   

Beyond that, it's really difficult to get any sort of improvement without a trainer and someone watching you pedal.

post #3 of 8
Thread Starter 

thanks, understand and appreciated. Seems pretty dialed in.

post #4 of 8

Ball of foot over pedal spindle sounds right.


I think the new Shimanos have plenty of float, so  it's not so crucial, but if you sit on a table and observe how your feet dangle, then set the cleat angle to allow a similar foot position, probably best for knees.

post #5 of 8

If you are getting any knee pain, consider a slight abducted position.  

post #6 of 8

I had my daughter fitted the other day by a guy that specializes in bio-mechanical fit.  the very first thing he did was have her walk toward and away from him a few times so he could observe her gait. Then he found and marked the ball (he didn't refer to it as the ball but the name of the bone) and marked that on her shoe to align with the center of the cleat.  He positioned the cleat so the bone (ball) was just slightly behind the axis, and what I thought most interesting, so that her foot on the pedal  was in the same position as her foot when she was walking.  In her case both were straight ahead, which he said was pretty unusual.  Most people either walk toe in or toe out, often one way with the right and the other with the left.  He said if you walk to in, you cleat should be adjusted so you pedal to in.  This reduces stress on the knees. 

post #7 of 8


Don't forget that every adjustment for the foot at the bottom of the stroke will get amplified at the top of the stroke, especially at the transition from hamstring pull to forward push.

post #8 of 8

My LBS is Guy's located just outside of Philly. While cruising their website, I found the below link that is a 7 step process to fit yourself to your bike. 2 of the steps involve positioning of cleats and supplement some of the advice allready given. Of interest is that it applies to both road and mountain bikes. I think it's worth going through the whole process starting at Step 1 and not just starting with your cleats.





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