Cleats are small, typically metallic, attachments that are attached to the bottom of cycling shoes. They allow the rider to clip into the pedals of the bike, providing a secure connection between the shoe and the pedal. This allows the rider to generate power through the pedals and transfer it to the bike, increasing efficiency and stability.
There are different types of cleats for different types of cycling. For example, road cycling cleats are typically smaller and designed for use with road cycling pedals, which have a larger platform for the cleat to attach to. Mountain biking cleats are usually larger and designed for use with mountain biking pedals, which have a smaller platform and are designed to allow for easier release in the event of a crash.
It’s important to choose the right cleats for your cycling shoes and pedals because they play a crucial role in the performance and efficiency of your cycling. Using the wrong cleats can lead to discomfort and difficulty when pedalling.
Why Do Cycling Shoes Have Cleats?
Cycling shoes have cleats on the bottom because they are designed to be used with clipless pedals.
In cycling, “clipless pedals” refer to pedals that have a mechanism for locking the cycling shoe into the pedal. This is in contrast to traditional pedals, which are simply flat platforms that the rider pushes against with their shoes.
Clipless pedals were developed as a way to increase the efficiency of the pedal stroke by allowing the rider to pull up on the pedals as well as push down. This can help to increase the power of the rider’s stroke and improve overall performance.
To use clipless pedals, the rider must have a special pair of cycling shoes that are equipped with cleats on the bottom. These cleats are designed to fit into the pedal mechanism and lock the shoe in place. When the rider is ready to dismount, they simply have to twist their heel outward to release the cleat from the pedal.
While clipless pedals can be intimidating for new riders, they are generally considered to be more efficient and safer than traditional pedals once the rider becomes accustomed to them.
Are Cleats Better For Road Cycling?
Cleats can be beneficial for cycling because they allow the rider to generate power through the pedals and transfer it to the bike, increasing efficiency and stability. Clipless pedals, which use cleats to connect the cycling shoe to the pedal, can be more efficient than traditional pedals because they allow the rider to pull up on the pedals as well as push down. This can help to increase the power of the rider’s stroke and improve overall performance.
Cleats can also be more comfortable than traditional pedals because they allow the rider to adjust the position of the foot on the pedal to find a comfortable and efficient position. This can help to reduce the risk of discomfort or injury, especially for riders who spend long hours in the saddle.
However, cleats are not necessarily better for all types of cycling or for all riders. Some riders may prefer traditional pedals because they are simpler and easier to use, or because they allow for more freedom of movement. Cleats can also be intimidating for new riders, and it takes time to learn how to use them effectively.
What Are The Different Types Of Cycling Cleats?
There are two main types of cleats for cycling shoes: three-bolt cleats and two-bolt cleats.
Three-bolt cleats are typically used with road cycling shoes that have a three-hole pattern on the bottom. These cleats are compatible with most road pedals, including Look Delta and Keo, Shimano SPD-SL, and Speedplay Light Action.
Two-bolt cleats are typically used with mountain biking shoes that have a two-hole pattern on the bottom. These cleats are compatible with pedals such as Shimano SPD and Time ATAC.
It’s important to choose the right cleats for your cycling shoes and pedals because they play a crucial role in the performance and efficiency of your cycling. Using the wrong cleats can lead to discomfort and difficulty when pedalling.
We will be focusing on road cycling cleats throughout this guide.
Look Delta Cycling Cleats
Look Delta is a brand of three-bolt cleats that are designed for use with road cycling shoes. These cleats are compatible with pedals such as Look Delta and Keo, which have a three-hole pattern on the bottom to accommodate the cleats.
Look Delta cleats are known for their wide platform, which provides good support and stability for the rider. They also feature adjustable release tension, which allows riders to customise the amount of force required to release from the pedal. This can be useful for riders who want a tighter connection to the pedal for increased power transfer, or a looser connection for easier release.
Look Delta cleats are suitable for use with most road cycling shoes, but they are not compatible with mountain biking shoes or pedals.
Look Keo Cycling Cleats
Look Keo and Delta are both brands of three-bolt cleats that are designed for use with road cycling shoes. They are compatible with pedals that have a three-hole pattern on the bottom to accommodate the cleats.
The main difference between Look Delta and Keo cleats is the shape of the cleat itself. Look Delta cleats have a wide, triangular platform that provides good support and stability for the rider. Keo cleats have a more compact, oval-shaped platform that is designed to be lightweight and provide a more direct connection to the pedal.
Both Look Delta and Keo cleats feature adjustable release tension, which allows riders to customise the amount of force required to release from the pedal. This can be useful for riders who want a tighter connection to the pedal for increased power transfer, or a looser connection for easier release.
In terms of compatibility, both Look Delta and Keo cleats are suitable for use with most road cycling shoes, but they are not compatible with mountain biking shoes or pedals.
Shimano SPD-SL Cycling Cleats
Shimano SPD-SL road pedals and cleats are a popular choice among professional and amateur cyclists due to their stability, ease of use, and durability. The wide, low-profile cleats distribute force evenly and allow for easy walkability, eliminating the need to carry special cleat covers for mid-ride coffee stops.
There are three models of Shimano SPD-SL cleats to choose from, designated by three colors: yellow, red, and blue. Each of these cleats offers unique features, including different levels of float and pivot points, and are designed with varied rider biomechanics in mind. Float refers to the back-and-forth movement of the foot while clipped in, and a higher float can help accommodate different riding styles or address biomechanical issues such as lack of flexibility, past injuries, or knee pain. However, too much float may result in a feeling of reduced power transfer if the foot moves around too much. It’s important to consider your neutral foot position, or the most natural and efficient angle while pedalling, when selecting the right SPD-SL cleat. The neutral position may differ between the left and right feet, and may be affected by injuries or other factors.
Shimano SPD-SL Cycling Cleat Colour Differences
Yellow SPD-SL cleats are a popular choice among casual fitness cyclists and a wide range of other athletes. They offer a six-degree float range (three degrees in each direction) that allows for free movement and low joint stress. The pivot point of the float is located in the center of the cleat, allowing the toes to point at a wide range of angles. This large float range also provides more room for error when setting up the cleats, making them a good choice for beginners or those with knee pain or lack of flexibility.
Red SPD-SL cleats have no float and are fixed in position, making them ideal for sprinters, professional athletes, or those who value the most efficient power transfer and do not experience knee pain. It’s important to note that red SPD-SL cleats require precise knowledge of the optimal cleat position and the ability to adjust the cleats into that position.
Blue SPD-SL cleats are Shimano’s newest cleat option and offer a balance between yellow and red. They have a two-degree float range (one degree in each direction), allowing for a small range of movement while still delivering a high level of pedaling efficiency. The float pivot point is located at the front of the cleat, eliminating lateral sliding movement while allowing a small amount of angle change from the pivot point towards the heel.
Wahoo SPEEDPLAY
Speedplay is a brand of clipless road cycling pedals owned by Wahoo Fitness. The pedals have been redesigned for increased durability and ease of setup and maintenance. They feature dual-sided entry, a range of 0-15 degrees of free float, and 3-axis adjustability, all of which contribute to improved comfort and performance.
The Speedplay Advanced Road Pedal System is known for its double-sided entry, rotational free float, and 3-axis adjustability, which allow a rider to step on either side of the pedal to engage the cleat and keep the foot free to rotate from side to side about the centre of the pedal. The float and micro-adjustability of these pedals are said to be easier on the knee joints, increasing comfort and optimising fit on the bike.
Which Cycling Cleats Should I Buy?
The type of cycling cleats you should buy will depend on your cycling needs and preferences. Here are some factors to consider when choosing cycling cleats:
- Type of cycling: Different types of cycling (e.g. road cycling, mountain biking, triathlon) may require different types of cleats. Make sure to choose cleats that are compatible with your type of cycling.
- Type of pedals: Different pedals have different cleat attachment systems, so you will need to choose cleats that are compatible with your pedals. For example, road pedals typically use three-bolt cleats, while mountain bike pedals typically use two-bolt cleats.
- Riding style: Different cleats offer different levels of float, or the amount of lateral movement allowed between the foot and the pedal. Some riders may prefer more float for comfort, while others may prefer a fixed position for maximum power transfer. Consider your riding style and any specific needs or preferences when choosing cleats.
- Compatibility with cycling shoes: Some cycling shoes are compatible with multiple types of cleats, while others are designed for use with specific cleats. Make sure to choose cleats that are compatible with your cycling shoes.
It’s a good idea to try out different cleats and see which ones work best for you. You may need to experiment with different types and brands to find the right cleats for your needs. It’s also a good idea to consult with a cycling professional or do some research online to get an idea of the different options available.
Where To Place Cleats On Cycling Shoes?
The position of cycling cleats on the shoes can have a significant impact on your comfort and performance. To find the optimal cleat position, follow these steps:
- Begin by standing in your cycling shoes and looking down at your feet. Your feet should be in a neutral position, with your toes pointing straight ahead and your knees slightly bent.
- Next, locate the ball of your foot. This is the widest part of your foot, and is typically located just behind your big toe.
- Place the center of the cleat on the ball of your foot. This will typically be the most efficient position for transferring power from your legs to the pedals.
- Adjust the position of the cleats as needed to achieve a comfortable and efficient pedal stroke. You may need to experiment with different positions to find the one that works best for you.
It’s a good idea to make small adjustments to your cleat position rather than making large changes. It may take some trial and error to find the perfect position, but it’s worth taking the time to get it right. Proper cleat position can help to reduce the risk of discomfort or injury, and can improve your cycling performance.
All of this is made much easier if you have access to an indoor turbo trainer. This keeps your bicycle stationary, and allows to you jump on, test out your position, then quickly and in a low risk way, jump off and make any adjustments.
How To Install Your Cycling Cleats
To install cycling cleats, you will need the following items:
- A set of cycling cleats
- A cycling shoe with holes for the cleats
- A pedal with a compatible cleat attachment system (e.g. three-bolt or two-bolt)
- A wrench or other tool for attaching the cleats to the shoes
Here is a general guide for installing cycling cleats:
- Begin by positioning the cleats on the bottom of your cycling shoes. The holes in the cleats should line up with the holes in the shoes.
- Next, attach the cleats to the shoes using the bolts provided. Tighten the bolts firmly, but be careful not to overtighten as this can strip the holes in the shoes or cleats.
- Once the cleats are attached to the shoes, it’s time to install the pedals. Most pedals have a left and a right side, so make sure to install the correct pedal on the correct side.
- To attach the pedals to the bike, you will need to thread the pedal spindle through the hole in the crank arm. The left pedal will have a left-hand thread, and the right pedal will have a right-hand thread. Tighten the pedals firmly, but be careful not to overtighten as this can strip the threads or damage the crank
If unsure, head down to your local bike shop.
Or better still, use Google to find a professional bike fitter who will be much better set up to ensure you get the perfect fit.
Do Cycling Cleats Make You Faster?
Cycling cleats can potentially make you faster on the bike by allowing you to transfer power more efficiently from your legs to the pedals. Clipless pedals, which use cleats to connect the cycling shoe to the pedal, can be more efficient than traditional pedals because they allow the rider to pull up on the pedals as well as push down. This can help to increase the power of the rider’s stroke and improve overall performance.
However, it’s important to note that cycling cleats alone will not necessarily make you faster. There are many factors that can affect a rider’s speed, including fitness level, training, bike setup, and cycling technique. Using the right cleats for your cycling shoes and pedals can help to optimise your performance, but it’s just one piece of the puzzle.
How Long Do Cycling Cleats Last?
The lifespan of cycling cleats depends on a variety of factors, including the type of cleats, the rider’s weight and cycling style, the type of terrain and conditions they are used in, and how well they are maintained. In general, cycling cleats will wear out over time and will need to be replaced when they are no longer functioning properly.
Road cycling cleats tend to wear out more quickly than mountain biking cleats because they are subjected to higher levels of force and wear. Road cycling cleats may need to be replaced every few thousand miles, or sooner if they become damaged or worn down. Mountain biking cleats may last longer, but they will still need to be replaced eventually.
It’s a good idea to regularly inspect your cleats for wear and damage, and to replace them when necessary. Worn or damaged cleats can affect your cycling performance and may even be dangerous if they fail while you are riding.
Are Cycling Cleats Dangerous?
Cycling cleats can be dangerous if they are not used or maintained properly. Some common dangers associated with cycling cleats include:
- Falling: When using cycling cleats, it’s important to practice proper clipping in and out technique to avoid falling. If you are new to cleats, it’s a good idea to practice in a safe area until you feel comfortable with the process.
- Knee pain: Improper cleat position can lead to knee pain or injury. Make sure to position your cleats correctly and adjust them as needed to ensure a comfortable and efficient pedal stroke.
- Crashes: In the event of a crash, cycling cleats can make it more difficult to release from the pedals. Make sure to practice proper release technique to ensure that you can safely disengage from the pedals in an emergency.
- Wear and tear: Cleats can wear out over time, and worn or damaged cleats can affect the performance and safety of your pedals. Make sure to regularly inspect your cleats and replace them when needed.
By following proper safety guidelines and maintaining your cleats and pedals, you can minimize the risks associated with cycling cleats.
Are SPD Cleats Compatible With Peloton?
Peloton bikes use LOOK Delta compatible cleats, which are a type of three-bolt cleat. Shimano SPD cleats are not compatible with Peloton bikes because they use a two-bolt pattern.
If you have SPD shoes and want to use them with your Peloton bike, you will need to use an adaptor plate that allows you to attach SPD cleats to a three-bolt pattern. Some brands offer adaptor plates specifically designed for use with Peloton bikes, so you may be able to find one that fits your needs. However, keep in mind that using an adaptor plate may affect the performance and fit of your shoes and pedals, and may not be suitable for all riders.
What Cycling Cleats Should I Use For My Spin Class?
Spin bikes, also known as indoor cycling bikes, typically use a three-bolt cleat attachment system. The most common type of cleat for use with spin bikes is the LOOK Delta cleat, which is a three-bolt cleat that is compatible with pedals such as LOOK Delta and Keo.
If you want to use your own cycling shoes with a spin bike, you will need to make sure that they are compatible with a three-bolt cleat attachment system. Most road cycling shoes are compatible with three-bolt cleats, but mountain biking shoes and some older road cycling shoes may use a two-bolt attachment system. In this case, you will need to use an adapter plate to attach the two-bolt cleats to a three-bolt pattern.
It’s a good idea to check with the leader of your spin bike class to make sure that you are using the correct cleats for your setup. Using the wrong cleats can affect the performance and safety of your bike and pedals.
Are Cycling Cleats Worth It For A Beginner?
Cycling cleats may not be suitable for all beginners. Cleats can be intimidating for new riders and take some time to get used to, as they require the rider to learn how to clip in and out of the pedals. Cleats can also be more expensive than traditional pedals, and may require the purchase of special cycling shoes.
If you are a beginner and are considering using cleats, it’s a good idea to try them out and see if they work for you. You may find that cleats help you to pedal more efficiently and comfortably, or you may prefer the simplicity and freedom of movement offered by traditional pedals. Ultimately, the choice between cleats and traditional pedals will depend on your personal preferences and cycling goals.
Where Can I Buy Cycling Cleats?
There are many places where you can buy cycling cleats, including:
- Bicycle stores: Local bicycle stores often carry a variety of cycling cleats, and the staff can often provide helpful advice on which cleats are best for your needs.
- Online retailers: There are many online retailers that sell cycling cleats, including specialized cycling stores and larger retailers:
- Manufacturer websites: Many cleat manufacturers have their own websites where you can purchase cleats directly:
- Second-hand stores: You may be able to find used or discounted cleats at second-hand stores, garage sales, or online marketplaces such as eBay or Craigslist.