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

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

Cleats are the only fixed interface between bicycle and rider, so getting them into the right position wonโ€™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 โ˜๏ธ

For more information visit https://www.cyclist.co.uk/tutorials/1043/how-to-fit-and-adjust-cleats-for-cycling-shoes

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50 Comments

  1. Karen Montgomery on December 21, 2022 at 1:18 am

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



  2. kalpesh mistry on December 21, 2022 at 1:19 am

    Does this come with pedals?



  3. Mike Germanese on December 21, 2022 at 1:23 am

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



  4. Daddy on December 21, 2022 at 1:24 am

    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



  5. sitha kong on December 21, 2022 at 1:24 am

    Nno
    Aae cffbv. V bfbstbrt



  6. Jonathan Guerrero on December 21, 2022 at 1:25 am

    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?



  7. Kam Yegan on December 21, 2022 at 1:28 am

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



  8. Marek Rockermarek on December 21, 2022 at 1:30 am

    Wow, Rick Parfitt junior๐Ÿ˜‰๐Ÿค˜



  9. Ramblings from Canada on December 21, 2022 at 1:32 am

    Great video! Super helpful, thank you!



  10. Sam Guan on December 21, 2022 at 1:35 am

    Honestly one of the easiest to understand videos, all of the other ones that Iโ€™ve watched are just confusing. Just did the adjustment according to video due to knee pain, hopefully this solves the issue.



  11. Derrick Ewing on December 21, 2022 at 1:36 am

    I didnโ€™t know about all of this Iโ€™m just getting involved in biking like this wow how things have changed from wearing gym shoes



  12. Tuwina Price on December 21, 2022 at 1:38 am

    What about in home cycling is the process the same



  13. Yan on December 21, 2022 at 1:38 am

    good stuff thx



  14. rene munoz on December 21, 2022 at 1:39 am

    Great video mate ๐Ÿ‘Œ๐Ÿป



  15. Rob on December 21, 2022 at 1:39 am

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



  16. Lillian on December 21, 2022 at 1:40 am

    Very helpful!



  17. Powdertrax on December 21, 2022 at 1:41 am

    Great videoย 

    Iโ€™m going try your heel in, heel out adjustment method for me wifeโ€™s peloton shoes. I had thought Iโ€™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 whatโ€™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



  18. vince p mayne on December 21, 2022 at 1:41 am

    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?



  19. Carlowe Hermosa on December 21, 2022 at 1:43 am

    My left knee and right lower backโ€™s already sore on my 1st break in…this will certainly help a lot! Thank you very much for the advise!



  20. We the people !!!!! on December 21, 2022 at 1:43 am

    I never understood why Cycle makers never made the shoes already integrated with the clits, ( All-in-One).



  21. J Pad on December 21, 2022 at 1:44 am

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



  22. V R on December 21, 2022 at 1:44 am

    Love those sworks mate!



  23. deebee0712 on December 21, 2022 at 1:47 am

    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.



  24. Carolina Cardenas on December 21, 2022 at 1:49 am

    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?



  25. Ole Shotokan on December 21, 2022 at 1:49 am

    Simple and to the point. Thanks for sharing ๐Ÿ™‚



  26. Max Roth on December 21, 2022 at 1:51 am

    Why the fuck are you writing on a 400$ shoe ๐Ÿ˜‚๐Ÿ˜‚ put some damn tape on it



  27. Jonathan on December 21, 2022 at 1:51 am

    Best and simplest explanation



  28. Anastasia Moro on December 21, 2022 at 1:52 am

    So helpful. Thank you!!!



  29. Heiko on December 21, 2022 at 1:53 am

    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 ๐Ÿ˜‰



  30. Ashraf El-Etriby on December 21, 2022 at 1:54 am

    Great video many thanks



  31. Diz on December 21, 2022 at 1:54 am

    Never heard of cycling cleats, but having your feet in a fixed position while biking sounds terrible, for starters if you get it wrong it will worsen the problems you mentioned (back and knee pain), also it sounds pretty uncomfortable since you are removing the ability of your body to ajdust to how you touch the pedal. Not to mention it’s very dangerous to be attached to your bike in case of an accident.
    I understand the ‘better power transfer’ aspect, but it feels like the negative side is not worth it, really can’t see why a normal person would use these, it seems like one of those ‘for high-end professional competition only’ things.
    I’m probably completely wrong, but as someone outside the sport cleats are super counter intuitive and seem like a pretty dumb thing.



  32. Lynds Gallant on December 21, 2022 at 1:54 am

    Thanks so much for this, super helpful!



  33. Sean73 on December 21, 2022 at 1:55 am

    Top



  34. Matt McSweeney on December 21, 2022 at 1:55 am

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



  35. Steven Bailey on December 21, 2022 at 1:56 am

    Ball of the foot over the spindle is not correct for many, many cyclists. Please see Steve Hogg’s discussion



  36. Nicu Mihai on December 21, 2022 at 1:56 am

    Thanks a lot m8. Quite in depth explanations.



  37. Aleasha Rowe on December 21, 2022 at 1:58 am

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



  38. Ezequiel Aizenberg on December 21, 2022 at 2:00 am

    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!



  39. YanJustin on December 21, 2022 at 2:03 am

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



  40. Alice Dowler on December 21, 2022 at 2:07 am

    I saw this video the other day and thought how helpful it was, today I couldnโ€™t find it but spent 20 minutes looking and finally here I am! So helpful!



  41. big _dippa on December 21, 2022 at 2:07 am

    Best explanation ive seen



  42. Mohd Hafiz Abdul Ghaffar on December 21, 2022 at 2:09 am

    Nice! Excellent.



  43. Pinpoint Marketing on December 21, 2022 at 2:10 am

    ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ๐ŸŒŸ



  44. Art Arias on December 21, 2022 at 2:10 am

    Awesome video!!
    Thank you.



  45. Manford Simcock on December 21, 2022 at 2:10 am

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



  46. Aleasha Rowe on December 21, 2022 at 2:11 am

    Best vid by far!!!! Thanks a million and one! ๐Ÿ”ฅ๐Ÿ’ฏ๐Ÿ™๐Ÿป



  47. Othniel KONAN on December 21, 2022 at 2:11 am

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



  48. Xtra999 on December 21, 2022 at 2:12 am

    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.



  49. hoot1141 on December 21, 2022 at 2:14 am

    Terrible video



  50. Barry Smith on December 21, 2022 at 2:14 am

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