How to Set Up your Cleats - BikeFitTuesdays 

Holy buckets, James! I moved my cleats back on Shimano S-Phyres and it’s night and day better. No more knee pain. Unreal.

by far the best free advice EVER. moved my cleat position from full forward to all the way back and took it for a 10k zwift ride. felt awesome. no pain anywhere. taking it for a longer ride tomorrow, outside. thanks again.

Love this episode. I seriously just bought my first cleats shoes today (Shimano RP4 with yellow attachments) and this is very timely and very helpful. Sending love from cyclists here in the Philippines. Free lessons from Bike Fit James. :D

This video is just on time, received my first clip pedals/ shoes 24 hours ago so will be settings them up this weekend :)

A few weeks ago I bought my first 'serious' road bike. I decide to get my first clipless pedals and road shoes also. The bike is great but something wasn't right and after two weeks, my left knee began to play up. I initially positioned the cleats completely centrally, but yesterday, after watching this, I adjusted them all the way back, as suggested. Today, I absolutely smashed my normal route, no pain what so ever, and it felt like I was riding a completely different machine. I'm absolutely gobsmacked how much difference 8mm can make. Great advice, thanks a lot, and stay safe.

Perfect timing for this video! Getting new cleats/pedals in the mail today and I was unsure about the positioning.

"Take the cleats back as far as they go" - definitely the single best piece of bike fitment advise I ever had. Solved my foot pain and toe numbness plus gave me a feeling of more power. Thanks!

Followed the advice in this video and moved my cleats right back. My right foot numbness that I have be experiencing was much improved. Love bike fit Tuesdays and looking forward to the next one.

I've just moved my cleats back and in on my shoes and what a difference. Other videos on here suggesting on the balls of your feet but really wasn't working for me with numb feet being the biggest issue. Thank you, great video.

Thanks, James and Francis, you took this issue down to the bare bones. And I grin and I would add that while, yes, I have a quality pair of clipless pedals and shoes, I prefer day-to-day to ride with flat pedals. And I am very comfortable and very nimble on them. I grew up on them, of course, riding a Schwinn Sting-Ray throughout my childhood, and I am fine with toe-clips, too, and I might install a Seventies pair of chrome Christophe clips on my commuter this year. And it's all fun.

I'm new to SPD (clipless) got some shimano xc7 and slammed the cleats all the way back (after having seen your bike packing SPD cleat setup) I have ridden about a month of riding on the trainer and outside and it's worked great. Thanks!

Every time I watch the Bike Fit Tuesday video's, it always makes me smile with the skeleton waving in time to the music 😊

Thank you for this. I was struggling to find the right cleat adjustment for my new Shimanos. Nothing was comfortable and I was persisting with the received wisdom of positioning the centre of the cleat beneath the ball of my foot. I took your advice and pushed them right back and much to my surprise the shoes are now comfortable and pedalling is way more efficient.

Already have the 4mm out moving my cleat back! I have suffered with nortons nerome for the past 6 months. This is the first time I've heard about cleat placement in relation to it. Everything else I have read has been about foot inserts. Thank you in advance for foot pain free riding.

Man I truly thank you guys for the advice, because my cycling shoes were killing me. I made the adjustment of pushing the cleat far back because I have large feet and also making sure I didn't have too much of an angle on the cleat. I put it to the test in a 3 hour ride and I felt no discomfort. I truly thank you guys for bike fit Tuesdays. Much respect form the Sunshine State of Florida.

I found this video very informative. I all my years of cycling nobody has explained this topic well enough. I always used very high end shoes but recently I had Metatarsophalangeal joint fusion surgery and I have not been able to wear any of my cycling shoes comfortably. It seems to have turned out that my cleat position was to far forward. I adjusted the cleat all the way back like you stated and it has provided the most comfort so far. It's only been about 9 weeks since my surgery so there is still some swelling in my foot but things are starting to improve. You seem very knowledgeable. Thanks for posting this video.

I am here to say THANK YOU! I followed this video and moved my cleats all the way to the back, OMG! the difference in feel and comfort is unbelievable. The most comfortable fit I have ever done, I was putting power directly from the legs with so much ease and comfort.

Good timing as I bought a new pair of shoes at the weekend, I'd heard James talk about cleat position before so my last pair I moved them further back (I was never that keen on them being too far forward anyway) Since I've watched some of these videos I've really managed to get what I thought was a reasonably comfortable position to be even better, thinking about a full bike fit at some point but at the moment I'm very happy with the position. It's all about getting over the ego and remembering you're not a pro, you won't look pro having a massive stem and huge seatpost height, you'll just look like a guy on a badly sized bike!

Very good - very true I slammed my cleats right back as I had saddle issues. Made a fantastic improvement! From a personal point a view I would most certainly recommend trying it..

Thank you a lot! Was really confused by most of the other vids on YT and worried about setting my cleats (Just changed from SPD to SPD-SL). Just followed your tips and it feels awesome so far!

So many bike fit Tuesdays lately. Not that I'm complaining

Watched this last night moved my cleats this morning to back and then a session on the wattbike , oh my god how comfy , thanks so much

I’ve moved the cleats back on my shoes because your videos as well as other reading I’ve done. I find much better foot comfort as well as the absence of sore calves after hard efforts and it hasn’t effected my power output at all. Centering the first metatarsal head over the pedal axle is a complete myth! By the way, I started cycling with wood sole Italian shoes with toe clips and straps and cleats nailed to the sole with the metatarsal head centered over the axle of my Campy nuovo record pedals! It’s a long held myth!

This is excellent; most straightforward explanation I've heard!

Informative as always. Love these bike fit Tuesday vids 👏

Great, now I’m going to have to go and reset all of my road shoes (x2), cx shoes (x2), and winter boots. All hell is gonna break loose! Top vid both btw 👍🏻

I set my cleats all the way back when James had mentioned something back when you started BikeFitTuesdays. It helped alleviate pain I was having in my toes of my left foot. I tend to pedal slightly toe in with my left foot and angled my cleat accordingly, plus my cleats are set as far inboard as possible on the shoe. I have made these adjustments due to watching and adhering to James' advice and I have no pains whatsoever when riding. Also I would like to thank James for helping my self esteem, I guess I am not Fat after all, just a squishy human lol 🤣 (Truthfully I am just a little " squishy ")

Brilliant explanation

Great guidance and provided reassurance on getting it right with cleats. By the way, my wife suffers from feet hot spots. She uses walkers wool inside her socks which gives her a lot more time before problems arise.

This will definitely add more insight into adjusting my shoes...Thank you so much!👍🏼👍🏼👍🏼

your intro, music and cinematography is absolute 🔥 bro 👌

Thank you so much for this! :) best cleat explanation video EVER!!

Thanks,moved my cleats right back what a difference thank you !

You guys are awesome. I loved watching your Vietnam trip!

Always good info, planning to try road pedals and shoes this summer.

Hi, great vlog 🙈😂gone straight over my head. Happy riding👍

Bust my back many years ago ... rugby ... bed .... cast ... wheelchair .... and then had to effectively get back to even walking after full body cast for so long. Net result, well, shoes and position 30 odd years later make a difference. I’m certainly what you’d call “unreasonably active” and run an outdoor company in France I’m not a mad arsed million km per day guy on a bike being older, built like a brick privy and essentially knackered but I just did the first half of the French Chemin de St Jacques from Le Puy (350 km) on my bike ,.. and only have another thousand plus or so to go to Santiago. I admit to being sceptical but have found cleats to be surprisingly handy on my bike. Only have one set of spd based shoes as the rest is just flats on the other bikes. Which is fine. I’ve been wondering and obviously researching advice on this as I get used to them. Reality is that there’s a hell of a lot of “advice” out there so you end up just trying shit. I do however trust what James said here because he is bloody obviously a bloke who knows his subject. Were I to be anywhere near him and not in SW France, I’d pay for him to actually just set it up properly for me. I’d advise others to do the same if they can and are closer. A day spent doing that is worth a lifetime of messing about ... get someone who actually knows what the issues are to help you. You’d not try to guess how to fly a helicopter even if you had one so why guess when there is an option. Cheers

I would love to hear James' opinion on saddle fore and aft position! Great video as always!

Great stuff James and Francis, it would be good to understand the circumstances when cleat shims are required, thanks in advance

These are so helpful. Thanks for sharing!

Would love to see James explain ankling and pedal stroke.

Awesome video, superb information about cleats!

The Most Helpful channel for Cycling on RU-vid 💯👌🏻 Wish you guys were in Oz ! Thank you

This video was extremely helpful I was having numbness in my left leg and impingement in my left hip. I made the adjustments that you spoke of in this video and it made my ride much more comfortable

Thanks guys. Very informative and well presented. Good job. Looking forward to the next episode if it’s going to be about shoes. Am looking to get a pair very soon and would appreciate any information with regards to size , brand , price etc.

This video changed my cycling journey thanks

Thanks so much for this advice. I have a Morton's Neuroma, as well as awaiting a hip replacement. I'm going to move my cleats towards the rear of the shoe to see if this benefits me.

I found this vid helpful because last year while walking down stairs I completely snapped the large tendon above the knee,, it’s called a quad rupture.Before I get back on the bike I have to get my cleat position correct very helpful thanks.I had tendonitus in this area for decades , ignored it then finally my tendon snapped like it was made of straw

Really interested to hear James talk about shoe brands / choices.

Old and gold, love the video, great advice :)

Quality. Off to sort out the mess I've no doubt made of mine

Love my Lakes - best cycling shoes ever.

Love this guy

This video is gold. Thanks

never understood the concept of settling the cleats at the "ball of the foot" tried that and it didn't feel right. moved it back and feels a lot more comfortable. going by "feel" if you have a good sense of your own body mechanics is a good thing rather than going with an "expert" advice. on that note, there are a lot of crap advice on cleat location on RU-vid from these major cycling organizations. James is spot on again proving everyone else wrong.

Another good one from you and james😎👍🇦🇺

Shoe brand would be interesting. Used Gaerne, no problems. Giro...felt tight. North Wave ok. Now back with Gaerne. Though I do tend to find the back of the shoe can clip the chainstay

Again, he's literally brilliant. He gets it.

Thank you. Excellent information.

I love it guys! Many thanks!

Hey! Thank you for those tips. I have a question though: Should I lower my saddle if I take the cleats all the way back? Is there a ratio or a tip for doing that?

Very helpful and detailed video.

Thankyou for clearing up the myths about cleat position.

James is a goldmine of info.

Thanks, great advice, Cheers John

Good info, thanks guys.

It is really nice to know, that House MD finally found his dream job.

decent explanation and guess what,need to relocate for my wider stance than usual. this vid makes it clear and that is a good thing.

Set my cleats quite far back and inboard following the last time James mentioned it and although I wasn’t uncomfortable previously I am now more comfortable if that makes sense. I think I know what’s coming next though and will have to consign my ‘F brand’ shoes to the bin just like my CAADX 😂

Spot on info 👍🏼

Thanks! I'vee been struggling a lot in correcting my cleats position because my right knee hurts a lot after a ride. I guess my mistake is my cleats is too forward. I'd be experimenting more on my right cleats

This guy knows what he is talking about

That was super interesting, many thanks 👍

I would love to hear a discussion on dealing with leg length discrepancies. would you shim the cleat or use a wedge under the heel of the foot? I have one leg that is marginally shorter and tend to have ankle pain depending on the shoes I wear.

Thank you for the info on cleat position. Always appreciate your videos and nice seeing Old Glory in the background! You guys planning to visit stateside anytime soon?

Great video, many thanks 👍

Great video. Any tips for those who walk with feet at the ten to two position \/. Sometimes I find the heel of my shoe hitting the pedal arm. Presumably the tip to widen the stance might be worth a try.

I got my first pair of shoes and Look cleats, and it seems to be easier to setup than I thought, I prefer them slammed all the way back but have to angle the cleat because my right foot points out more than my left. But if you slam the cleat all the way back then you just have to worry about the left/right tilt which you can keep testing. With the cleat forward it will cause IT band pain, at least for me it did.

This is my 1st time using clip-ins. I've watched several videos because I had a slight hip pain after my 1st short 15 mile ride with the new pedals. I positioned the cleat so my heels would point inward because that's my natural foot position. I mistakenly positioned the line of the cleat to line up with the small bone (pinkie toe) rather than the big bone. I'm gonna make that adjustment and see how it goes. Thanks for the tips.

Great video really appreciate it!!

Well done! Thanks!!!

Taking the cleat further back (as far as possible) was the thing that helped my numbness in the toes, too. But in large shoes (I wear a 47) it seems the holes in the sole fpr the cleats seem generally a bit far in the front. As a result I took the saddle down 7mm as well. That is the perfect match. But in my oppinion everybody makes too much adoo about the saddle hight.

Great explanation

Cheers guys interesting stuff as ever. I have had ankle surgery after tib/fib smash and dislocation. I have a slight rotation now in the right foot toes out about 10°. Do I rotate cleat to maintain this or try straighten? Worried on effects on knee if get wrong?

Love all this info! Speed plays and cleat position? Same? I get burning toes so will throwing cleats back help out? Thanks guys

Great vid as always. I’m going to try moving cleats back as I’m getting pain on the outer sides of my feet while riding. Do you think moving cleats will fix it or maybe cleat wedges or arch support? Love to get your thoughts as it’s not pleasant.

Great video. I do have one question: I got a bikefit about one year ago as I had ITB issues and from an old injury one leg is 1.5cm shorter than the other. The fitter moved one cleat fully back and the other to the front to counter this discrepancy. What is the thinking behind it? Together with some minor adjustments it helped a lot, but I do not really understand it :D

Found this video really helpful as I bought a new pair of shoes last summer and have only just been able to wear them as my right foot would go completely numb within 15 minutes of riding. Tried so many different setups apart from this 🙈. Still have what feels like a pressure point on the outside of my right foot which causes a bit of numbness but nothing to the level it was. Any tips on how to sort that? Thanks

This makes sense! Thanks. I wear a size 43 shoe and set the cleat back about 20 mm. Is that a good starting point? Feels good.

Great episode. Find myself beatboxing along to the BFT intro music now. As for cleat rotation/float, is it at all common for a rider to prefer to have their feet sorta pushing or aligned against the limit of the float and is that a symptom of a potential issue? Also, what happens when there is "too much" float? Much love!

Wow, You are an awesome mentor. Big like

Cx145 seems a great fit for winter

So... I wear a size 11 (UK, it's a 46 in Portugal) and it's half a size bigger than it should. I have always put the cleat the furthest to the front of the shoe I could. I rely more on the rotation of the leg rather than pressing on the pedals for acceleration purposes, because I don't have much power. Maybe I've been doing something wrong for the past 20 years. Thanks for the tips

Great vid

Looking forward to the video on shoes!

You guys are Mega !

Great video. I have very wide lake shoes. Because of this my front/side of shoe rubs against the centre of the crank. I've tried moving cleat position (to side) but it still rubs. So far I've been told the only way to help is to increase stance width, but I have small hips and if I do it could lead to my knees moving in when pedalling. Any tips?!

Greta vid as always guys. You ought to do this for a living James ;-)

I'd like to hear about cleat position in regards to sprinting..so i've found most articles will stake for sprinting, position your cleats forward..

Always set mine up as far back as possible and go from there. Had a pair of Fizik shoes where having the cleat as far back as possible was still too far forward for me. Ended up with knee problems so they went in the bin. Shimano shoes seem to be best for me.