How to Set Up your Cleats - BikeFitTuesdays

How to set up your cleats for clipless pedals.



The following companies (that you'll see in my content) support me either financially or with free stuff, so huge thanks to these guys for helping the channel thrive:
Jam Cycling,
Attacus Cycling,
Wilier Triestina,
MET Helmets,
Shimano,
SpinOnThese Wheels,




#cycling #bikes #bicycle #bikefit

[brianstevens]

Holy buckets, James! I moved my cleats back on Shimano S-Phyres and it’s night and day better. No more knee pain. Unreal.

[c.wagner]

by far the best free advice EVER. moved my cleat position from full forward to all the way back and took it for a 10k zwift ride. felt awesome. no pain anywhere. taking it for a longer ride tomorrow, outside. thanks again.

[richardkemp]

A few weeks ago I bought my first 'serious' road bike. I decide to get my first clipless pedals and road shoes also. The bike is great but something wasn't right and after two weeks, my left knee began to play up. I initially positioned the cleats completely centrally, but yesterday, after watching this, I adjusted them all the way back, as suggested. Today, I absolutely smashed my normal route, no pain what so ever, and it felt like I was riding a completely different machine. I'm absolutely gobsmacked how much difference 8mm can make. Great advice, thanks a lot, and stay safe.

[pslim]

Man I truly thank you guys for the advice, because my cycling shoes were killing me. I made the adjustment of pushing the cleat far back because I have large feet and also making sure I didn't have too much of an angle on the cleat. I put it to the test in a 3 hour ride and I felt no discomfort. I truly thank you guys for bike fit Tuesdays. Much respect form the Sunshine State of Florida.

[arvinbp]

Love this episode. I seriously just bought my first cleats shoes today (Shimano RP4 with yellow attachments) and this is very timely and very helpful. Sending love from cyclists here in the Philippines. Free lessons from Bike Fit James. :D

[Akiraownz]

This video is just on time, received my first clip pedals/ shoes 24 hours ago so will be settings them up this weekend :)

[sivelo]

Great, now I’m going to have to go and reset all of my road shoes (x2), cx shoes (x2), and winter boots. All hell is gonna break loose!

Top vid both btw 👍🏻

[janstegmann]

"Take the cleats back as far as they go" - definitely the single best piece of bike fitment advise I ever had. Solved my foot pain and toe numbness plus gave me a feeling of more power. Thanks!

[benboddy]

Followed the advice in this video and moved my cleats right back. My right foot numbness that I have be experiencing was much improved. Love bike fit Tuesdays and looking forward to the next one.

[sebastianko]

I would love to hear James' opinion on saddle fore and aft position! Great video as always!

[johnnydoe]

I set my cleats all the way back when James had mentioned something back when you started BikeFitTuesdays. It helped alleviate pain I was having in my toes of my left foot. I tend to pedal slightly toe in with my left foot and angled my cleat accordingly, plus my cleats are set as far inboard as possible on the shoe. I have made these adjustments due to watching and adhering to James' advice and I have no pains whatsoever when riding.
Also I would like to thank James for helping my self esteem, I guess I am not Fat after all, just a squishy human lol 🤣 (Truthfully I am just a little " squishy ")

[timsparkes]

I've just moved my cleats back and in on my shoes and what a difference. Other videos on here suggesting on the balls of your feet but really wasn't working for me with numb feet being the biggest issue.
Thank you, great video.

[stutrigg]

Every time I watch the Bike Fit Tuesday video's, it always makes me smile with the skeleton waving in time to the music 😊

[IanB]

Really interested to hear James talk about shoe brands / choices.

[pauldeaks]

Watched this last night moved my cleats this morning to back and then a session on the wattbike , oh my god how comfy, thanks so much

[jamesbearpark]

So many bike fit Tuesdays lately. Not that I'm complaining

[mikekaras]

Perfect timing for this video! Getting new cleats/pedals in the mail today and I was unsure about the positioning.

[markreams]

I’ve moved the cleats back on my shoes because your videos as well as other reading I’ve done. I find much better foot comfort as well as the absence of sore calves after hard efforts and it hasn’t effected my power output at all. Centering the first metatarsal head over the pedal axle is a complete myth! By the way, I started cycling with wood sole Italian shoes with toe clips and straps and cleats nailed to the sole with the metatarsal head centered over the axle of my Campy nuovo record pedals! It’s a long held myth!

[robbchastain]

Thanks, James and Francis, you took this issue down to the bare bones. And I grin and I would add that while, yes, I have a quality pair of clipless pedals and shoes, I prefer day-to-day to ride with flat pedals. And I am very comfortable and very nimble on them. I grew up on them, of course, riding a Schwinn Sting-Ray throughout my childhood, and I am fine with toe-clips, too, and I might install a Seventies pair of chrome Christophe clips on my commuter this year. And it's all fun.

[nedt]

I'm new to SPD (clipless) got some shimano xc7 and slammed the cleats all the way back (after having seen your bike packing SPD cleat setup) I have ridden about a month of riding on the trainer and outside and it's worked great. Thanks!