5/25/2023 0 Comments Fitting speedplay zero cleats![]() ![]() How to set cleat position: lateral position and stance width Toe overlap usually only becomes an issue when track standing or riding tight corners at low speed (such as bike paths) and is relatively normal, especially for smaller bikes with shorter wheelbases.Īnd finally, changing the fore/aft position of your cleat may require small changes in your saddle height and fore/aft position. I have encountered some riders who have set their cleats forward to avoid toe overlap. However, this is at the expense of foot stability, the further forward the cleat is positioned towards the toes, the harder the calf muscles have to work to control and stabilise the foot owing to the lengthening lever arm. A forward cleat position means a greater ability to change speed rapidly and accelerate (although not affecting outright top speed) - making this change could be useful for improving your sprinting, as well as crit racing and track event performance. Moving the cleats rearward reduces their work, which is beneficial for endurance riding.Ĭleat fore/aft to some extent will be determined by the type of riding the cyclist does and what they prioritise. The calf muscles are largely made up of fast twitch fibres, which are not ideal for stability. Placing the cleats further back will also decrease recruitment of the calf muscles (Milour et al 2019) by reducing leverage from the ankle pivot point. Anecdotally, many clients report this feels more powerful and stable, although research suggests there is no increase in power output with a more rearward cleat position. Placing the cleat slightly behind the ball of the foot often decreases compression of nerves and blood vessels under the metatarsal heads, minimising the chances of foot and toe numbness. My tendency is to fit a more rearward position than this, often as rear as the holes drilled on the sole of the shoe will allow. Just using the 1st metatarsal (big toe) as an indicator of the ball of the foot will result in a cleat position in front of the metatarsal heads, as they run diagonally towards the 5th metatarsal. Place the centre of the cleat on this line - cleats will usually have small marks on the side to indicate the centre of the cleat.Draw a line across the sole of the shoe between these two marks.Mark the 1st metatarsal head and 5th metatarsal head (the bump on the inside and outside of the foot) on the side of the shoe. ![]()
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