How to set up cycling cleats: Pro tips for quick and accurate setup

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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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30 июн 2024

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Комментарии : 144

@harveychapman3843 3 года назад

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. :)

@georgeclooney1293 11 месяцев назад

great advice thanks:)

@bradley5431 4 месяца назад

This is amazing i should give it a try

@reaganweaver 3 года назад

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.

@samuraicake5015 4 года назад

By far the best explanation I've seen as someone just getting into cycling, thanks so much

@jag5316 Год назад

It took me months to find my optimum seat and handlebar adjustment. Now I can optimize my cleats, too

@paulmoriber595 11 месяцев назад

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.

@tuttobicci 3 года назад

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.

@Metal_Face_Doom 4 года назад

Wow, this video was clutch!!! Great explanation on how to properly setup your cleats!

@alanstein1793 3 года назад

Great simplified clear cut explanation!

@carlowehermosa956 3 года назад

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!

@jameshanna2620 3 года назад

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.

@kamyegan3847 3 года назад

By far the best explanation . Easy to understand and follow. Great tips . Thank you

@dr.lucikidd2208 3 года назад

Thank you for such great intro on the topic-finally was able to get this right! I’m a newbie 😂

@alicedowler6860 3 года назад

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!

@shirtlessGraveler305 4 года назад

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.

@matt6288joyce 3 года назад

What a superb explanation!

@maquismark5852 4 года назад

Very helpful video. Nice and mellow presentation too. Cheers👍

@thenameisnigel 4 года назад

Excellent explanation!

@othnielkonan8472 3 года назад

This is the best explanation I've seen so far.

@deebee0712 Год назад

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.

@karenmontgomery421 2 года назад

This was perfect, best I have seen to help with the cleat position on the shoes

@Rob-rj1kn Год назад

Fantastic info with a super easy to understand delivery! Thank you!!!!

@jimaaman 3 года назад

Seriously, great explanation! Thank you very much 👍

@Cyclistmagvideo 3 года назад

Thanks James!

@barryleeann 2 года назад

A much better explanation than on the GCN page, thank you, this was more clear.

@masher1042 3 года назад

Great info! Very helpful. Thanks.

@manfordsimcock4310 2 года назад

Thanks for this video! The instructions were very clear and helpful.

@gagann1091 4 года назад

Excellent video!

@thebritishbookworm2649 4 года назад

Excellent video. Thank you so much

@danielvanderklok2873 7 месяцев назад

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.

@amandastrome5874 3 года назад

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?

@klynram 3 года назад

Excellant explanation !!!

@Jonathan-hl9vb 2 года назад

Best and simplest explanation

@GrotrianSeiler 9 месяцев назад

Excellent video. Very clear.

@mikeb1303 3 месяца назад

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.

@pokiblue5870 3 месяца назад

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 ?

@TahliaLikesSmiles 3 года назад

Fantastic video! Thanks so much, extremely helpful :)

@anastasiamoro8450 3 года назад

So helpful. Thank you!!!

@oleshotokan 3 года назад

Simple and to the point. Thanks for sharing :-)

@Leichenpfluecker 3 года назад

Great video! Sometimes it is simple as that.

@apocalynds 2 года назад

Thanks so much for this, super helpful!

@nickmihai 2 года назад

Thanks a lot m8. Quite in depth explanations.

@lazzbap 2 месяца назад

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!

@koenvanhoutte269 10 месяцев назад

Very useful. Thank you!

@906Yooper 4 месяца назад

Appreciate this video.🙏🏼

@Enigmaafk Год назад

Very well explain, coming from SPD to Sl road cleats give me a better understanding on the installation. Thanks

@sportbikejesus6297 3 года назад

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

@fredermanhernandez5253 Месяц назад

Great information … thank u

@yuri.frolov Год назад

Thank you very much! Awesome video!

@vr4966 3 года назад

Love those sworks mate!

@aleasharowe2551 2 года назад

Best vid by far!!!! Thanks a million and one! 🔥💯🙏🏻

@renemunoz5773 3 года назад

Great video mate 👌🏻

@Jase2114 Год назад

Best explanation ive seen

@mikegermanese9754 3 года назад

Thank you for the simple explanation for cleat fitting. This is just what I was looking for!

@bariswheel 11 месяцев назад

Super helpful thank you

@ashpery Год назад

Great video many thanks

@samguan5236 Год назад

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.

@yardkidd87 3 года назад

Great video.

@sepixsound 4 года назад

reasonable and without any blatter, thanks for the great explanation!

@lisaut96 Месяц назад

Thank you!!!

@Teerzad 9 месяцев назад

Thanks. very helpful.

@TheLillianYoung 3 года назад

Very helpful!

@powdertrax9742 2 года назад

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

@chsciclismo Год назад

Cheers Stu!!!

@mohdhafizabdulghaffar8564 2 года назад

Nice! Excellent.

@oliverleclere1829 4 года назад

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)

@abedfo88 3 года назад

good thinking.

@axetrac10 3 года назад

The best video on setting up your cleats by far. Thanks so much.

@clarencekoh4995 4 года назад

For a newbie, This is easier to understand

@996driver1 3 года назад

good basic info

@BourNes3k 3 года назад

good stuff thx

@djurowsky123 5 месяцев назад

Best explanation on youtube. For me at least.

@derrickewing99 3 года назад

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

@j.s.k.7746 11 месяцев назад

Great video.Clear and right to the point. How about spring tension?

@jeroenadams2809 4 года назад

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?

@toantakahara2151 4 года назад

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.

@Tantewillieja 4 года назад

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.

@jeroenadams2809 4 года назад

@@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...

@heiko3048 Год назад

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 ;)

@aleasharowe2551 2 года назад

Please do a vid of top 3-5 shoes. Thanks

@n.heroep2786 3 года назад

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?

@Abnsdllnnlosnfd 3 года назад

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.

@tgc281 2 года назад

@@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.

@sangyiwu2893 2 года назад

@@tgc281 perhaps this video can elaborate more ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-t7oGuel--Lc.html

@andycorso8498 4 года назад

Some good but basic info......maybe worth mentioning this should be done before setting saddle height and position, that they are inter linked.

@LaceLoveandLaura 3 года назад

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?

@Cyclistmagvideo 3 года назад

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.

@tuttobicci 3 года назад

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.

@jsdpanp 3 года назад

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.

@vincepmayne1877 2 года назад

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?

@tcaaluminiumkitchenstyle9458 3 года назад

thanks your

@jazz797 Месяц назад

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?

@ctsungyi1984 Год назад

Top

@frankficarrotta9683 Месяц назад

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.😂

@leftyseel8658 Год назад

Any tip how to transfer cleat position from an old shoe to a new shoe?

@xtra9996 3 года назад

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.

@carolinacardenas852 2 года назад

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?

@daddy4223 3 года назад

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

@djnathanstudio8707 Год назад

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…

@user-ig9zi8uh7y 4 года назад

👍👍👍

@darrenbrandy14 4 года назад

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?

@darrenbrandy14 4 года назад

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.

@Cyclistmagvideo 4 года назад

@@darrenbrandy14 Ok, what about the pedals? Are they for Look? Shimano? or another?

@ahissaslife 3 года назад

@@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

@tom6363 4 года назад

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?

@scottcrawford3745 3 года назад

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.

@sweenbeen 2 года назад

What do you do when there is a 24mm difference between your Large toe joint and your small toe joint for spindle placement?

@flippmogaming1 Год назад

Amputate ur big toe

@jugodenaranja2010 3 года назад

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!

@Cyclistmagvideo 3 года назад

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.

@jonathan_guerrero 2 года назад

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?

@tuwinaprice2643 2 года назад

What about in home cycling is the process the same

@kalpesh441 Год назад

Does this come with pedals?

@andygooden8388 3 года назад

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

@ITsupportian 4 года назад

Other videos state, ball of the feet should back a little bit more, measure at the base of the ball not the center

@stevestewart-sturges2159 3 года назад

Steve Hogg has a excellent chart on his website regarding that...

@shannonfails9208 3 года назад

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!

@Cyclistmagvideo 3 года назад

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.

@justin94block 3 года назад

Both my feet is toe'd out so much naturally.

@jpad4101 3 года назад

What is the purpose of the round rubber plug in the middle of the cleat?

@Cyclistmagvideo 3 года назад

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.

@user-cx2bk6pm2f Год назад

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.