Cleat Adjustment Guide
Proper cleat placement is crucial for comfort, performance, and injury prevention. Follow these steps to set up your cleats at home.
- Stand barefoot on a hard floor.
- Hop a few times lightly on the spot and land normally.
- Notice how your feet land—they'll likely be slightly turned out. This is your natural stance.
- Memorize this position. This is the angle you want to replicate with your cleats.
- The center of the pedal axle (middle of the cleat) should be positioned directly under the ball of your foot, or slightly behind it (up to 5mm).
- This ensures efficient power transfer.
- Rotate the cleat so that your heel has a small amount of 'float' (side-to-side movement) in both directions without hitting the crank arm.
- The goal is to replicate the natural angle you found in Step 1. Don't force your foot into a perfectly straight position if that's not its natural alignment.
- Start by placing the cleat in the middle of its side-to-side adjustment range.
- This position determines your 'Q-factor,' or stance width. A wider stance can help if your knees tend to track outward, while a narrower one can help if they track inward.
- Your feet should feel comfortably supported directly under your hips and knees.
- Lightly tighten the cleat bolts—just enough so they don't move during a test.
- Clip in and out a few times. It should feel smooth.
- Get on a trainer or go for a short, easy ride (10-20 minutes). Pay close attention to any pain, pressure, or discomfort in your feet, ankles, or knees.
- After testing, make very small adjustments (1-2mm at a time) to the position or angle as needed.
- Once you feel comfortable and pain-free, tighten the bolts to the manufacturer's recommended torque.
Fore-Aft Position: Pedal axle should be under or just behind the ball of the foot.
Rotation: Your foot should be in its natural, slightly-outward position.
Side-to-Side: Start in the middle. Only adjust if you feel your knees are not tracking straight.
Listen to Your Body
One Change at a Time: Only adjust one thing at once (e.g., rotation or fore/aft), not both. This helps you isolate what works.
Use a Torque Wrench: Once you're happy with the position, use a torque wrench to tighten the bolts to spec. This prevents them from coming loose.
Trace an Outline: Once you find the perfect spot, trace an outline of the cleat on the sole of your shoe with a permanent marker. This makes replacement so much easier!