How To Set Up Cleat Positioning

— Awesome post!

— Awesome post!

Great post, can’t wait for articles on other aspects of bike fit too.

I’m a big fan of the speedplay pedals and will also never go back. I have the ‘zero’ model which allows you to adjust cleat float – I’ve cut mine back down to a float of about 6-8 degrees. The standard setup with 15 degrees of float did feel a bit much!

I’ve heard that pros generally have their cleats set up with zero float (a bit scary if you ask me!). Did you notice this with the rapha guys?

Great post, can’t wait for articles on other aspects of bike fit too.

I’m a big fan of the speedplay pedals and will also never go back. I have the ‘zero’ model which allows you to adjust cleat float – I’ve cut mine back down to a float of about 6-8 degrees. The standard setup with 15 degrees of float did feel a bit much!

I’ve heard that pros generally have their cleats set up with zero float (a bit scary if you ask me!). Did you notice this with the rapha guys?

Any advantage to using Speedplays over the Ultegra SL SPD-SLs I am using currently?

Any advantage to using Speedplays over the Ultegra SL SPD-SLs I am using currently?

I used zero-float cleats for a couple of years but have been converted to 4.5 degrees by a bike fit expert. Admittedly, I have had less or almost no issues with knees lately but I do miss the steady platform feel I got from the zero-floats.
Again, I am not a Rapha boy…

I used zero-float cleats for a couple of years but have been converted to 4.5 degrees by a bike fit expert. Admittedly, I have had less or almost no issues with knees lately but I do miss the steady platform feel I got from the zero-floats.
Again, I am not a Rapha boy…

Off the top of my head, the advantages of speedplay pedals are:
- v.light weight (~50-100g lighter than normal pedals)
- fully adjustable (back/forward, side-to-side, and rotational cleat float)
- you can clip in either side of the pedal
- simple ‘push down’ entry (you dont need to think about it)
- great cornering clearance
- metal cleats (low wear)

Disadvantages are:
- you need to maintain them (i.e. a bit of lube each use)
- the metal cleats are like ice skates on tiles (and scratch up wooden floors)
- take some ‘breaking in’ for light riders

I’ve also ready that they are more aero than other cleats – but I dont imagine this makes a great deal of difference…

Off the top of my head, the advantages of speedplay pedals are:
- v.light weight (~50-100g lighter than normal pedals)
- fully adjustable (back/forward, side-to-side, and rotational cleat float)
- you can clip in either side of the pedal
- simple ‘push down’ entry (you dont need to think about it)
- great cornering clearance
- metal cleats (low wear)

Disadvantages are:
- you need to maintain them (i.e. a bit of lube each use)
- the metal cleats are like ice skates on tiles (and scratch up wooden floors)
- take some ‘breaking in’ for light riders

I’ve also ready that they are more aero than other cleats – but I dont imagine this makes a great deal of difference…

I am a big fan of the Speedplay Zero pedals. From a fit perspective they are a very versitile pedal system for a couple of reasons.

1. Float is adjustable from 15-0 degrees. (perfect for someone wanting to try a fixed pedal system)

2. Three different pedal spindle lengths are available to vary the Q-factor.

3. The cleat does not need to be moved on the sole to adjust ‘cleat angle’. (this is adjusted by the heel-in/heel-out adjuster screws)

4. Leg length discrepancy kits are available from Speedplay.

5. They also have a very low stack height which produces a more symetrical pedal stroke.

I am a big fan of the Speedplay Zero pedals. From a fit perspective they are a very versitile pedal system for a couple of reasons.

1. Float is adjustable from 15-0 degrees. (perfect for someone wanting to try a fixed pedal system)

2. Three different pedal spindle lengths are available to vary the Q-factor.

3. The cleat does not need to be moved on the sole to adjust ‘cleat angle’. (this is adjusted by the heel-in/heel-out adjuster screws)

4. Leg length discrepancy kits are available from Speedplay.

5. They also have a very low stack height which produces a more symetrical pedal stroke.

After ATB my mates and I were talking about how great it would be if CT did a bunch of articles on bike setup. And here you are, reading our minds as usual!

Thanks heaps for this, super useful.

My knees are absolutely killing me, so I’m definitely thinking of investing in a set of Speedplay Zeros.

After ATB my mates and I were talking about how great it would be if CT did a bunch of articles on bike setup. And here you are, reading our minds as usual!

Thanks heaps for this, super useful.

My knees are absolutely killing me, so I’m definitely thinking of investing in a set of Speedplay Zeros.

And… white Sidis goes without saying!

And… white Sidis goes without saying!

A very intersting post, with great practical tips for setting up my cleats symmetrically.

I’m wondering if cleat set-up influences the dodgey knee-roll that I get, and I see as reasonably common. On knee rolls in to the top bar with each revolution.

Anyone got any ideas on how to resolve this? I have a feeling that as I get older, I’ll have more knee (ITB) problems caused by this.
DD

A very intersting post, with great practical tips for setting up my cleats symmetrically.

I’m wondering if cleat set-up influences the dodgey knee-roll that I get, and I see as reasonably common. On knee rolls in to the top bar with each revolution.

Anyone got any ideas on how to resolve this? I have a feeling that as I get older, I’ll have more knee (ITB) problems caused by this.
DD

Another great post and great to see that starting point isn’t ball over pedal spindle.

The one thing I would add is that the mm behind the spindle could be greater and should increase with shoe size. I have followed Steve Hogg’s recomendations (check his website) and my size 48s are 12 mm behind spindle and it is awsome.

Another great post and great to see that starting point isn’t ball over pedal spindle.

The one thing I would add is that the mm behind the spindle could be greater and should increase with shoe size. I have followed Steve Hogg’s recomendations (check his website) and my size 48s are 12 mm behind spindle and it is awsome.

My kingdom (and knees) for Time Equipe pedals and cleats…

My kingdom (and knees) for Time Equipe pedals and cleats…

I am one of the rare people who has gone away from Speedplays, after riding them for a number of years. Some of the reasons that I have done this won’t affect everyone, for example, I have a lot of mobility in my ankles, and my main form of racing is track.

Things to think about before you go and drop cash on Speedplays

1. The cleats set up relatively further forward on your shoe, due to the “centre of cleat marking” being exactly in the middle of the speedplays, as opposed to shimano and look where it is much closer to the rear two bolts. This may be important to you if you want to achieve a rearward positioned cleat- if so you will need to buy an optional extra baseplate.

2. There is some evidence that more float, whilst it does spare your knees, does leak a bit of your peak power. I don’t think you will find Chris Hoy using speedplays.

3. If you do want to minimise the float, you lose one of the advantages of speedplay, which is that within the range of float, you can’t pull out of them until you reach the end of the float. This is unlike looks and shimanos, which are held in by spring tension alone, and if you pull hard enough anywhere in the range of float you can come out. (This is why track sprinters use toe straps.) If you make the speedplays 0 degrees float, they feel a little precarious in sprints and starts, as you are already at the point where you can clip out, and the pressure to do so is minimal (even on track specials).

4. Replacement cleats are relatively expensive and whilst they retain their ability to stay clipped in, pretty much forever, they do get a bit of lateral rotational movement after a couple of thousand km. This is due to the pedal body wearing into the composite baseplate. You may note that the current trend is to pedals having features that minimise the tendency for your foot to roll- both shimano and look’s newer pedals have stainless plates that go wider than their previous models, precisely to avoid this with pedal wear.

That all said, Speedplays definitely look the best on your bike, and given the weight of the pedal system is mostly in the cleat which stays on your foot, they add to (or should I say subtract from) the impact of the little finger test.

I am one of the rare people who has gone away from Speedplays, after riding them for a number of years. Some of the reasons that I have done this won’t affect everyone, for example, I have a lot of mobility in my ankles, and my main form of racing is track.

Things to think about before you go and drop cash on Speedplays

1. The cleats set up relatively further forward on your shoe, due to the “centre of cleat marking” being exactly in the middle of the speedplays, as opposed to shimano and look where it is much closer to the rear two bolts. This may be important to you if you want to achieve a rearward positioned cleat- if so you will need to buy an optional extra baseplate.

2. There is some evidence that more float, whilst it does spare your knees, does leak a bit of your peak power. I don’t think you will find Chris Hoy using speedplays.

3. If you do want to minimise the float, you lose one of the advantages of speedplay, which is that within the range of float, you can’t pull out of them until you reach the end of the float. This is unlike looks and shimanos, which are held in by spring tension alone, and if you pull hard enough anywhere in the range of float you can come out. (This is why track sprinters use toe straps.) If you make the speedplays 0 degrees float, they feel a little precarious in sprints and starts, as you are already at the point where you can clip out, and the pressure to do so is minimal (even on track specials).

4. Replacement cleats are relatively expensive and whilst they retain their ability to stay clipped in, pretty much forever, they do get a bit of lateral rotational movement after a couple of thousand km. This is due to the pedal body wearing into the composite baseplate. You may note that the current trend is to pedals having features that minimise the tendency for your foot to roll- both shimano and look’s newer pedals have stainless plates that go wider than their previous models, precisely to avoid this with pedal wear.

That all said, Speedplays definitely look the best on your bike, and given the weight of the pedal system is mostly in the cleat which stays on your foot, they add to (or should I say subtract from) the impact of the little finger test.

You always come through! I’m having IT band pain and think it’s my cleat positioning. Thank you for this very helpful post. It’s like all my cycling books rolled into one, comprehensive post that makes the most sense (and has fantastic photos).

I agree with other people that more posts on bike fit would be great. I don’t want to pay $150 for a professional fit (not when I’m needing new gear) but the free/cheap fits at the local shops just don’t do it for my messed-up knees.

KF

You always come through! I’m having IT band pain and think it’s my cleat positioning. Thank you for this very helpful post. It’s like all my cycling books rolled into one, comprehensive post that makes the most sense (and has fantastic photos).

I agree with other people that more posts on bike fit would be great. I don’t want to pay $150 for a professional fit (not when I’m needing new gear) but the free/cheap fits at the local shops just don’t do it for my messed-up knees.

KF

Great post. One thing that really helped me in fitting cleats was to use a Turbo Trainer over the winter. You really get a great feel for the natural position that your feet take without having to watch out for traffic etc.

I noticed that my knees were happier with a slight toe-in position so adjusted the cleats for this. Also used the trainer to sort out reach / saddle height. You can get on / off as many times as you like – making little adjustments.

Great post. One thing that really helped me in fitting cleats was to use a Turbo Trainer over the winter. You really get a great feel for the natural position that your feet take without having to watch out for traffic etc.

I noticed that my knees were happier with a slight toe-in position so adjusted the cleats for this. Also used the trainer to sort out reach / saddle height. You can get on / off as many times as you like – making little adjustments.

I have two pairs (red and blue) and cleats (now using Time RXS) not being used. Let me know if you’re interested!

I have two pairs (red and blue) and cleats (now using Time RXS) not being used. Let me know if you’re interested!

Hi Guys

What an amazing co-incidence, I had just finished a consultation session with a sports/cycling/knee (physio) specialist, who recommended exactly what’s in this blog post.

I’ve started noticing pain in my right knee since increasing the intensity of my rides & gym workouts (especially during hill climbs & squats at the gym).
(Not to mention knee problems run in the family)

Physio advised I have some ‘minor’ cartilage damage, or a Meniscus Tear on the inner left side of my right knee.

This is due to my right knee wanting to push my right foot outward, whilst my left leg/foot remains dead straight, but my cleats currently (non adjustable Look Kleo Red) point my foot/knee dead straight.

(Also, on the lower to upper side of the revolution of my pedalling/stroke, my right heel sometimes hits the back frame of the bike)

The recommendation was to configure the right cleat’s float enough to accomodate the natural position of my right foot/knee wanting to face outwards.

The spindle length/size to go for is 1/8″..and the speed play zero’s are built for this purpose.

Yes, the ‘ice skates’ will take some getting used to, with the addition of the entire mechanism sitting under the ball of your foot, rather than on the pedal itself – but if these pedals/cleats decrease the chances of permanent knee damage, then its money well spent.

R.
PS – Great blog site keep up the great work.

Hi Guys

What an amazing co-incidence, I had just finished a consultation session with a sports/cycling/knee (physio) specialist, who recommended exactly what’s in this blog post.

I’ve started noticing pain in my right knee since increasing the intensity of my rides & gym workouts (especially during hill climbs & squats at the gym).
(Not to mention knee problems run in the family)

Physio advised I have some ‘minor’ cartilage damage, or a Meniscus Tear on the inner left side of my right knee.

This is due to my right knee wanting to push my right foot outward, whilst my left leg/foot remains dead straight, but my cleats currently (non adjustable Look Kleo Red) point my foot/knee dead straight.

(Also, on the lower to upper side of the revolution of my pedalling/stroke, my right heel sometimes hits the back frame of the bike)

The recommendation was to configure the right cleat’s float enough to accomodate the natural position of my right foot/knee wanting to face outwards.

The spindle length/size to go for is 1/8″..and the speed play zero’s are built for this purpose.

Yes, the ‘ice skates’ will take some getting used to, with the addition of the entire mechanism sitting under the ball of your foot, rather than on the pedal itself – but if these pedals/cleats decrease the chances of permanent knee damage, then its money well spent.

R.
PS – Great blog site keep up the great work.

I can’t recommend enough how important it is to have a professional fitting. Having recently had mine at specialist boutique bike shop which cost $70 and took about an hour. He went through everything such as the above cleat positioning, handlebar/hood set up, saddle, etc. Any discomoft that I had was immediately elivated and having rode the 210km around the bay I didn’t have any discomoft at all from neck, back, etc. My initial fitting was done at the LBS as part of the sale but it’s defintely not as complete as the specialist fitting.

Given that you spend so long in the saddle doing a repetitive motion I think it’s very important to have your positioining perfect in order to not cause discomoft or injury while achieving the best possible output.

I can’t recommend enough how important it is to have a professional fitting. Having recently had mine at specialist boutique bike shop which cost $70 and took about an hour. He went through everything such as the above cleat positioning, handlebar/hood set up, saddle, etc. Any discomoft that I had was immediately elivated and having rode the 210km around the bay I didn’t have any discomoft at all from neck, back, etc. My initial fitting was done at the LBS as part of the sale but it’s defintely not as complete as the specialist fitting.

Given that you spend so long in the saddle doing a repetitive motion I think it’s very important to have your positioining perfect in order to not cause discomoft or injury while achieving the best possible output.

Eddie, care to share where you had the specialist service, with the litany of people offering bike fit’s these days a good recommendation is a very good reference.

Eddie, care to share where you had the specialist service, with the litany of people offering bike fit’s these days a good recommendation is a very good reference.

There could be several contributing factors to ‘dodgy knee-roll’-other than a dodgy knee of course. Through a revolution of the cranks most peoples knees go in or out particularly with fatigue. In very general terms this is the natural cycle of your body, it can be brought on by such things as sitting side saddle and any manner of physiological differences and or incorrect seat height. Again very generally fore and aft and side to side adjustments of cleat position doesn’t make a large impact on knee roll, unless set very wrong. In extreme cases wedges are available to sit in the shoe or between the shoe and the cleat to angle the shoe to the inside or outside helping correct this action. Conjecture exists whether it is correct to ‘re-align’ natural movement. But as with any rotational body movement if it hurts seek attention. Out of interest watch (in slow motion) a group of pro riders filmed from the front and look at the action of their knees……

There could be several contributing factors to ‘dodgy knee-roll’-other than a dodgy knee of course. Through a revolution of the cranks most peoples knees go in or out particularly with fatigue. In very general terms this is the natural cycle of your body, it can be brought on by such things as sitting side saddle and any manner of physiological differences and or incorrect seat height. Again very generally fore and aft and side to side adjustments of cleat position doesn’t make a large impact on knee roll, unless set very wrong. In extreme cases wedges are available to sit in the shoe or between the shoe and the cleat to angle the shoe to the inside or outside helping correct this action. Conjecture exists whether it is correct to ‘re-align’ natural movement. But as with any rotational body movement if it hurts seek attention. Out of interest watch (in slow motion) a group of pro riders filmed from the front and look at the action of their knees……

No problems. Fuel Performance in Murrembena was recommended to me. (www.fuelperformance.com.au) 03 9563 3281

No problems. Fuel Performance in Murrembena was recommended to me. (www.fuelperformance.com.au) 03 9563 3281

Agreed!

There is no prize for the most symmetrical position, the only reward for correct positioning is cycling free of abnormal discomfort (See more recent post on climbing for more on pain). I suspect that often knee pain is related to doing too much, too soon for many people. Clearly there are circumstance where you need specific measures taken, but correct fit is the easiest way to start.

Agreed!

There is no prize for the most symmetrical position, the only reward for correct positioning is cycling free of abnormal discomfort (See more recent post on climbing for more on pain). I suspect that often knee pain is related to doing too much, too soon for many people. Clearly there are circumstance where you need specific measures taken, but correct fit is the easiest way to start.

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My feet are not the same length: Left is 10.5 and right is 9.75 measured on a Brannock device. The distance to the first metatarsal phalangeal joint is different, not just the overall length. As a result, my cleat position is different on each shoe to optimize foot position over the spindle. Therefore, symetrical placement of the cleat is not ideal. The stair test in my case in not applicable. It’s another one of those sneaky little differences that is not apparent at first.

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“ I would try to set the cleats dead straight”

Excellent article.  I’m trying to figure out this cleat orientation thing.  By neutral do you mean the shoes point straight ahead.  I had a store attach the cleats .. they didn’t do a fit.  When I do a stairs test they point slightly outward.  When I slide them together the heels touch and there is about 6 mm of space between the points on the outside of the shoe where my ball joint would be.

Is this a neutral angle?  Should the points on the outside of the shoe touch first with some space between the heals?

Thanks again for the article!  

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Nice post, but I have one question. Most of the theories concerning cleat position are based on placing the cleat relative to the bale of the foot (the first one) just like you describe, but how do we measure this? Is it when the heal and the ball of the foot is at the same hight? Or fore instant when the you stand on your shoes, making the heal a bit higher (do to paddings under the sole which we finds on most shoes)? Where you get the “marker” is depending on the angel of your foot and wedder your toes points up or down. That said if we measure the line lateral to the ground, if we on the other hand are using the shoe-sole (there we think the cleat will be placed) as our reference point it won’t mater. But again most shoes are curved in at this spot…

Nice post, but I have one question. Most of the theories concerning cleat position are based on placing the cleat relative to the bale of the foot (the first one) just like you describe, but how do we measure this? Is it when the heal and the ball of the foot is at the same hight? Or fore instant when the you stand on your shoes, making the heal a bit higher (do to paddings under the sole which we finds on most shoes)? Where you get the “marker” is depending on the angel of your foot and wedder your toes points up or down. That said if we measure the line lateral to the ground, if we on the other hand are using the shoe-sole (there we think the cleat will be placed) as our reference point it won’t mater. But again most shoes are curved in at this spot…

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