If you’re an avid indoor cyclist, you might have heard of cleats. Cleats are small metal or plastic attachments that fit on the sole of your cycling shoes and clip into your bike pedals. Cleats can enhance your performance, comfort, and safety while cycling indoors. But how do you install them on your shoes? And what kind of cleats should you choose?
In this blog post, we’ll give you a step-by-step guide on installing cleats on indoor cycling shoes and some tips and tricks to make the process easier and more enjoyable.
What are the advantages and disadvantages of cleats?
Cleats have several benefits for indoor cyclists. They can:
- Improve your pedaling efficiency and power by allowing you to push and pull on the pedals, rather than just pushing.
- Reduce your risk of injury by keeping your feet in the optimal position and preventing them from slipping off the pedals.
- Increase your comfort by reducing the pressure on your feet and ankles, especially if you have flat feet or high arches.
- Enhance your stability and balance by giving you more control over your bike.
However, cleats also have some drawbacks. They can:
- Be expensive to buy and maintain, especially if you need different types of cleats for different bikes or shoes.
- Be difficult to install and adjust, especially if you’re unfamiliar with the process or don’t have the right tools.
- Be uncomfortable or painful if they’re not fitted correctly or if you have foot problems or injuries.
- Be inconvenient or dangerous if you need to unclip quickly or walk around in your cycling shoes.
What are the different types of cleats?
There are two main types of cleats for indoor cycling: SPD and LOOK Delta. SPD stands for Shimano Pedaling Dynamics, and LOOK Delta is a brand name. Both cleats are compatible with most indoor cycling bikes, but you should always check with your instructor or gym before buying them.
SPD cleats are small and recessed into your shoe’s sole, making them easier to walk in. They have two holes that attach to a metal plate on your shoe and clip into a spring-loaded mechanism on the pedal. SPD cleats are more common among mountain bikers and outdoor cyclists but can also be used for indoor cycling.
LOOK Delta cleats are larger and protrude from your shoe’s sole, making them harder to walk in. They have three holes that attach to a plastic base on your shoe and clip into a triangular-shaped slot on the pedal. LOOK Delta cleats are more common among road bikers and indoor cyclists but can also be used for outdoor cycling.
How to install cleats on indoor cycling shoes?
Installing cleats on indoor cycling shoes is not very difficult, but it does require some patience and precision. Here are the steps you need to follow:
1. Gather your tools.
You’ll need a pair of indoor cycling shoes, a pair of compatible cleats, a hex wrench (also called an Allen key), a screwdriver, and some grease or lubricant.
2. Remove any existing cleats from your shoes.
If you already have cleats on your shoes, you’ll need to remove them first. Use the hex wrench to unscrew the bolts that hold the cleats in place, and then pull them off gently. You might need to force or wiggle them a bit if they’re stuck.
3. Align the new cleats with the holes in your shoes.
Place the new cleats over the holes on the sole of your shoes, making sure they match the shape and size of the holes. If you’re using SPD cleats, you’ll need to align them with the metal plate on your shoe. If you’re using LOOK Delta cleats, you’ll need to align them with the plastic base on your shoe.
4. Screw the bolts into the holes.
Use the hex wrench to screw the bolts into the holes, starting with the center one and then moving to the outer ones. Don’t tighten them too much yet, as you’ll need to adjust them later.
5. Adjust the position and angle of the cleats.
This is the most important and tricky part of installing cleats, affecting your comfort and performance while cycling. You’ll need to adjust three things: fore-aft position, side-to-side position, and rotational angle.
The fore-aft position refers to how far forward or backward the cleat is on your shoe. The ideal position depends on your foot size and shape, but a general rule is to align the ball of your foot with the center of the pedal axle. To adjust this, slide the cleat forward or backward until it matches this point.
The side-to-side position refers to how far inward or outward the cleat is on your shoe. The ideal position depends on your foot width and alignment, but a general rule is to keep your feet parallel to the bike frame. To adjust this, move the cleat inward or outward until it matches this line.
The rotational angle refers to how much the cleat is tilted clockwise or counterclockwise on your shoe. The ideal angle depends on your foot rotation and preference, but a general rule is to keep your toes pointing slightly outward. To adjust this, rotate the cleat clockwise or counterclockwise until it matches this direction.
6. Tighten the bolts securely.
Once you’re happy with the position and angle of the cleats, use the hex wrench to tighten the bolts securely. Make sure they’re not too loose or too tight, as this can cause damage or discomfort. You can also apply some grease or lubricant to the bolts to prevent them from rusting or squeaking.
7. Test your cleats on the bike.
The final step is to test your cleats on the bike and see how they feel. Put on your cycling shoes and clip into the pedals by pushing down firmly with your toes. You should hear a click sound when they’re locked in. To unclip, twist your heels outward and pull up your feet. You might need to practice this a few times until you get used to it. If you feel any pain, discomfort, or instability while cycling, you might need to adjust your cleats again until you find the optimal fit.
How do I know if my cleats fit properly?
One way to check if your cleats fit properly is to look at your pedal stroke and see if it’s smooth and consistent. If you notice any wobbling, skipping, or rubbing of your feet on the pedals, it might mean that your cleats are not aligned correctly. Another way to check if your cleats fit properly is to listen to your body and see if you feel any discomfort or pain in your feet, ankles, knees, hips, or lower back. If you do, it might mean that your cleats are causing stress or strain on your joints or muscles.
Congratulations! You’ve successfully installed cleats on your indoor cycling shoes! Now you can enjoy the benefits of cleats and take your indoor cycling to the next level!