5 Tips for Choosing & Setting Up Your Cycling Shoes 

Have to say for those who live in or near London: I bought some cheap shimano shoes when I first got clipless (2/3 years ago), was fine for a bit, started to have pain in my foot and knees. Went to James, got some new shoes, insoles, even spacers between my shoe and the cleat and HOLY MOLY my bike shoes are the comfiest shoes I own. Literally does not feel like I'm wearing shoes, feels like my feet are directly fused to the cranks. This guy knows his shit and is damm good at it. The bikes fits are fucking sick as well, he'll slam your stem, even justify it and everything so you can proudly tell your dentist at the coffee shop that a professional told me to slam by stem. Excellent stuff, cheers James!

Bike fit Tuesday means automatic thumbs up

I see James. I click like!! But seriously, the stuff I’ve learnt from James is immeasurable. My entire setup from shoes to bars has changed and I’m riding more comfortably than ever before. I just wish he was closer to Melbourne Australia so I could get a full bike fit.

I hope this is a return series. Your last one completely changed the way I viewed my bike fit. In short, I realised I was doing EVERYTHING wrong and, in fact, my bike was not too small for me. I’ve implemented everything you recommended and rediscovered cycling. The only thing I need to do (and will) is the width of my bars. Thank you from the bottom of my heart

James is the very reason I ride Lake CX’s and G8 soles!

I appreciate James honesty regarding the different brands. thanks you!

Always good to hear James no nonsense view's on shoes. Watched a lot of the earlier bike fit vids to try and get my position and bike setup sorted, will how much of a mess I've made of it come my fit appointment in August😬

Big thanks to James for telling us about the IBFI. Just had my fit by an IBFI certified fitter in Germany and it's been eye opening.

This video was an absolute blessing! I tried on pretty much every brand I got my hands on and none of them was comfortable. Here goes James with his Lake shoutout and finally I got shoes that fit!!

I have taken on board some of James teachings with regards to cleat position and arch support. It has made a massive difference I have had knee issues in the past and I am now convinced this was down to the cleats being too far forward. I was glad James mentioned about lowering the saddle when moving the cleats forward as I couldn't get my head around that when I did it I had to lower it a fair amount., when I set up a new pair of shoes recently.

Never bad time with a bike fit Tuesday. Great timing as I’m in the new shoe market at the moment

Awesome video! Very informative! I recently returned to Lake shoes a few weeks ago based on BFT videos with BFJ (my original cycling shoes in 1989 were Lakes). I got the CX238 shoes using the Lake sizing process, and they fit perfectly. Of course, I have insoles in my shoes. I have been using PowerStep Pinnacle insoles in my cycling shoes for years! I even have them in my running shoes, my hiking boots, and my motorcycle boots.

Yasssssss, I missed this!!! I ended up drawing around my feet several times and had different dimensions each time, definitely recommend going in to see James and crew for proper measurement, love my Lake shoes 🤍 love this video!

Great to hear James again, really interesting video.👏👏

Superb summary! Thanks Francis and James.

Yay! And in a bloody Tuesday too! Also, a tip for cleat placement. Some shoes (Specialized!) allow you to move the cleats further back than they initially seem. The metal cleat holes can actually be moved further back. See your local bike fitter, of course 😎

This is the best video I've seen on cycling shoes and shoe fit! Cheers!

Bought a pair of Lake CX238's last year during COVID based upon BFJ's recommendation on the channel. Pretty much went in blind. They are absolutely great. Probably could use some arch support but am going to go to a bike fitter in the SLC area and have it done properly. Thank you James!

Simple man of the internet knows that If we see James, we Press like.

I’m a flat pedal and hiking sandal guy but I am super grateful for this fit series. Blessings from Memphis Tennessee!

I live in the north east and I enjoy the content of my local area and with people I know, but when I see a video with James in it, I press the like button automatically.

Thanks James (and Francis too, I guess)! I was one of the people with a pair of oversized Fizik's to accommodate my foot width. As I'm in the process of recovering from a nasty accident that left me with a reconstructed hip and some permanent knee damage, I decided it was time to control everything I could to help the now sensitive knee, as well as saddle pain arising from the (freshly healed) pelvic fractures and disproportionate strength in the two legs (12 weeks of no weight bearing will do that). Based on your various Bike Fit Tuesday videos I started with the shoes, specifically a pair of Lake CX403 (wide), G8 Insoles and I slammed the cleat all the way back while I was at it. I was a bit apprehensive as that does not constitute a small investment, but I couldn't be happier with how it turned out. Once the shoes were molded and the insoles dialed in they are the most comfortable pair of shoes I have ever ridden with, and the fit could not be better. As a bonus, my feet tend to shrink as I ride, but the design/placement of the two separate straps makes it easy to keep a perfect locked down fit. Only criticism is that they are by far the absolute worse shoes I have ever walked in, just brutal when putting pressure through the heal as the foot tries to widen out against the molded carbon, but that is going to happen to have a perfect fit when on the bike.

Very interesting and learnt lots, thanks Francis and James.

Hey Guys. Good to see James back to the channel. Congrats again for the quality of the info. This straight recommendation about how to positioning the cleats is not easy to find, sometimes we start to look for very complex solutions for fit problems and it is just the very basic clear position. Kkkk

you have the best info about cycling there is. I just switched from Giro Factor with 10k miles on them to a new FIZIK R3 ARIA. first had cleats on ball of foot. After watching this gonna move cleats far back as possible. Thanks for your help.

Love Bike Fit James and bike fit Tuesday videos. I've always found his advice spot on. Fully agree with his assessment of Lake shoes. I'd used their tri shoe for years and when I went to gravel last year their mx238 in their largest size of 50 wide was the only one that fit correctly (other than a shimano cx3 which the sole was super bendy on. I tried largest sizes available in bont, sidi, and a couple of others and nothing fit right but Lake.

Changed from Giro to Lake shoes last year and they are FAB!

Love the Lakes James set me up on.

Woo hoo! Bike fit Tuesday... ON A TUESDAY! Delighted. Nice work guys :)

Love James’ conviction. I don’t live far from Richmond I think i’ll make an appointment 1 day. Keep up the good work pal! 👍

James is the reason I listen to your RU-vid videos Francis. The Gravel bike rides & in car tours of late are a bit mainstream 🤣🤣🤣🦘🦘🇦🇺🇦🇺

Good video. After a long search I finally settled on DMT KR1 shoes. So far so good

Best Bike Fit Tuesday video so far! 🔥🔥🔥

Great stuff from James, as usual.

Great video 📹 I've watched this episode several times it's so informative 👏

Best video on the topic that I have seen so far!

I almost never guess what James's facial hair status will be... dude is all over the map 🤣😂👍

Wooohoo bike fit Tuesday! Excellent video mate!

Good to see ya James!!!

Back once again like the renegade master; of bike fitting! Great to see BFJ back in the videos.... thought LC had stolen him away from you

Very informative, what a wealth of info on shoe fits in relation to biomechanics. In my experience Specialized has a narrower fit. Will get in touch for a shoe fit!

I've watched all the Bike Fit Tuesdays and I know all the information by heart, but I still watch them repeatedly for relaxation purposes.

Thanks for feeding the itch of bike fit tuesday! You knew we wanted it! Phew!

Good Day, Nice seeing Sir. James clean 🪒.

Bonts were a revelation for me. Solved pain issues I was having with knitted Empires… With G8 insoles, I am loving the Bont Riot+

its nice to see James. always keep hoping he will be a more permanent part of the channel, again . please . thank you .

Listening to James makes me want to fly to London to get a foot and bike fit. But then I remember I barely ride my bikes enough as it is... But still, I have this subconscious feeling if I were to invest in a proper fit, feel good on the bike, I would bike more. Which is a good chunk of the reason for BFT. Be well guys!!

Now, this is what I’m used to. Good to see you guys in a video together again.

Thank you this was amazingly informative!

I watched a GCN video on cleat position and ended up with very painful knees and feet. After hearing James' advice on putting it all the way back, it is SO much more comfortable now. Although I have Rapha shoes and I still feel like it can't go back far enough.

I'd had brutal issues with cycling shoes for my Mountain Biking for a few years, and just gave up and literally went to flat pedals and Nike sneakers. Decided to try Lake shoes with Crank Brothers clipless system with egg-beaters and the Candy pedals and it was a life-changer! I have the MX218 and the MX238 shoes and both are supremely comfortable for me; no more numb toes, no more pain on the ball of my foot, no more knee pain, and I can put in a 50+ mile Mountain Bike ride with zero problems, I'm utterly knackered at the end of the ride, but have no pain anywhere except my bum, and that's to be expected.

Eyyyyyy James is back !

Have to say subscribed only last week but enjoying the channels honesty, the craic, ride subjects....better than some heavily endorsed biased advertising channel *cough GCN! Enjoying the channel👌

I have a flattened left foot and my right is still kinda flat. I wear their entry level Bont Riot+. They fit good. Thanks James for highlighting its main feature.

Have missed bike fit Tuesdays! Came for the info, stayed for the entertainment :D

I am in the process of getting in road biking, and just discovered this bloke. I'm nearly feeling overwhelmed by the sheer volume of information he's flinging at the viewer, but he seems to be a guy who's advice you'd do well to listen to. Looking forward to watching more! 👍

Great BFT episode and it was actually on a Tuesday!!!!

A ton of great information, thx 👍

Amazing thing works perfectly

Yeah!!! Bike fit Tuesday is back

Oh mannnnn. Bike Fit Tuesdays finally and that too on a Tuesday!

Welcome back, we have missed you.

I thought I saw another old video of bikefit Tuesdays and saw that it was uploaded hours ago. Auto thumbs up!

Super interesting video… Would love to see one on diagnosing knee pain… I had one type of knee pain, had physio, got a bike fit and that pain cleared up, but now have different knee pain 🤦🏻‍♂️

Shoe and cleat vids on bike fit tuesdays are the best

Great video as always. Maybe James could talk a minute about flat pedals and shoes for those as well. As someone who uses a bike as the main type of transport, I'd really like to have well supportive shoe to ride to the mall.

Nice to see you now I’ve watched you two in Vietnam 🇻🇳 !

Have to admit - James makes me chuckle!

Yes, my Sidi's do feel like slippers, my favorite lasts actually. Sadly, the more forward road shoe cleat position no longer works for me. Specialized let me down, Giro lace-ups for longer off-road, so back to the future with Shimano - best road value for my wallet right now. When I'm psychologically ready to shell out for Lakes, a remote fit with James will be on order. 👍🙌👟🚲

I could sit hear and listen to james talk about bike fits for hours.

I always learn something with this, and gather a good laugh

JAMES!!!!!!! I've missed him. Best of the best and cute to boot. :)

Please do an episode where James talks about his watches.

Very entertaining channel, wish it existed in 1980 when I started racing 👍 Couple things to add, first foot swell, I didn’t hear this talked about, feet will swell a bit especially in summer when it’s hot so keep that in mind. Second some companies like Vittoria Italy will sell you two different size shoes in case like me your foot size is a full half size bigger or more one foot versus the other. Third if you have synthetic leather uppers .. contrary to what some may say including manufacturer reps .. the tight shoe CAN be stretched with heat by a competent shoe repair shop. In 42 years of riding my most comfortable shoes ever were my Vittoria leather lace ups with wooden soles from the early 80’s, thin leather uppers with no padding 😬

Ahhh! Takes me back!!! 🙂 Gives me a warm fuzzy feeling 🤭. Is that wrong😱! Soleful utterances!

James’ in-person fits are excellent. Couldn’t be more comprehensive, you get three hours so it doesn’t feel rushed at all. Not pushing product for the sake of it, just totally honest about what you might need. Certainly resolved the foot pain issues I was having and overall feel way more planted on the bike

I feel James knows his stuff but i went with Muddy Fox mtb shoes after a great reveiw by Rob Quirk!!!

man this subject is really difficult this video pretty much nailed the matter 👌

I have quite low arches that fall with any amount of weight and amazingly get along with black super feet insoles very well. G8 insoles are amazing for what they are though near custom ortho level without the cost.

After listenning to lots of Bike fit Tuesdays, I ordered a pair of Lake shoes (MX177 wide) today. Thank you so much for everything James! Your are so kind to share your knowledge with us.

Bike Fit Tuesdays!!! WOOOHOOO!!

I have just changed to Lake wide fit shoes…… what a difference to comfort, brilliant. I suggest going to the correct place to try on shoes. It’s the only way.

What with you both having mountain bikes now, I’d love to see an episode on how bike fit philosophy crosses over to flat bars and knobbly tyres. How the MTB spd system and those types of shoes compare, how the way you move your body more on an MTB effects things like saddle height.

Francis Cade goes to London! We’re back- woohoooo!!!

Lmao!! Project USA! Good times with the heat and thumbs for Lawrence

Welcome back bike fit Tuesday….How do we tell if a shoe is knackered, any things we can look out for? I can tell with my running shoes but my cycling shoes I’m lost on what to look for..Fantastic video, a favourite of mine..

Great to see a return episode of Bike Fit Tuesday. Purchased a pair of Lakes from Andy and can not recommend your shoe fitting service enough. James mentioned shoes, especially Specialized and Sidi, fitting like a comfortable slipper and people using them for longer than they should. How often should an average rider look at replacing shoes? (Classing average rider as some that does 100-150 miles a week road riding)

James is so good.

Good informative video! Bring back the mustache of authority James!

love my lakes... the wide option is a must... high arch is a must. Solstar red was golden - the Lake carbon and G8 beds were useless...

Badass dude!

Great stuff! Could you do an episode on using MTB cleats and pedals on a road bike?

James has the world's supply of G8 Footpod's!!

Great Project USA reference. Still hoping you 3 three do a revisit video reminiscing the good times in California.

Oh my -the best video on RU-vid, surely..????

Thanks for the input! You always talk about the arch support at the sole and I hear that again and again from other stores that sell me shoes. But I'm missing the problem that they take an imprint of my foot, for example, but not of the inner shoe. In my mind, this is an important combination. What do you think?

James put the cleats on my five/ten troy lee MTB shoes and its made a huuuuuuge difference, no numb feet..

I switched from shimano to lake mtb shoes. I best update I did years ago. Lake's are sometimes on discount so you keep an eye for that.

SIDI make great motorcycle boots indeed! I have yet to try their cycle shoes.

BFT with BFJ…… saving people’s lower limbs since….forever 👌