How to modify your Cycling shoe to a Midsole Cleat position

[@agwhitt]

I want to thank you very much for posting this video. I've been riding for a few years, first a bicycle, then after a bad accident I now ride a Catrike recumbent. Since buying the Catrike I've been using SPD-SL shoes & cleats. This past summer I rode the RAGBRAI across Iowa, 7 days and 470 miles. My feet had always been sore after riding, but most days of that week I had to stop several times because of intense burning in the balls of my feet. After seeing a few different doctors and doing a lot of research, trying different things, there was no easy solution in sight. Then I found your video. It was like I had just found the pot of gold at the end of the rainbow. I followed your instructions, up to the drilling of my carbon soled road shoes. I found a custom cycle shoe maker who did the drilling for me, actually puting slots to give me more flexibility of adjustment. First I used the modified shoes now fitted with midsole SPD cleats on my home recumbent trainer (I changed the pedals to SPD). I've rode the trainer several times for 1 to 1.5 hours of medium intensity, no pain, nothing! Just days ago I rode my Catrike 17 miles on a trail that always made my feet sore, again, NO PAIN! You did a great job on this video, you defined the solution that ultimately resolved the issues with my feet and gave me back the freedom of riding! THANK YOU!

[@phloem4]

Glad to hear it! Thanks for sharing.

[@ssumm6]

B12 deficiency?

[@petebrennan714]

Need to drill another pair of shoes and so grateful again to Mr. Cole for keeping this video up. This is the ONLY video showing step by step how to custom position for midsole with an SPD cleat I can find. And it's perfect! Thanks again, Bob Cole!

[@phloem4]

You are welcome.

[@debbieschwartz3132]

Thanks for this video. I was looking for an spd extender but there isn't any on the market. I may consider drilling holes in my Specialized Comp shoes because of plantar plate and metatarsal injury. Appreciate the step by step instructions

[@gotzheine5228]

Thanks for your instructions, Bob. However, isn't mid foot meant to be right below your tarsometatarsal joint and MID SOLE supposed in the MIDDLE of your shoes?

[@phloem4]

I only rode these a couple times after making them because I decided to get out of cycling. I sold all my gear and these shoes are the only things left. If any of you are interested in buying them I’ll post them on eBay. They are Easton EC90 carbon sole, super light and I only wore them about 20 times.

[@petebrennan714]

Hi Bob, sorry to learn you've thrown in the cycling towel. You really did a wonderful job with this video. What shoe size are the shoes? Thanks again

[@phloem4]

Pete Brennan 10.5. I moved overseas for work and didn’t have time to put them on eBay. I was getting rid of all my stuff so just donated it to the Salvation Army second hand store.

[@woshigepro2]

I am thinking I can add some thick rubber mat on the bottom of this shoe and make them a flat pedal shoe.

[@petebrennan714]

Great presentation. Many thanks!

[@frederikroark]

I’m jealous. I might try this in the future. Since I have been using the only midfoot platform pedals on the market on my MTB (Pedaling Innovations) and riding it a lot recently, the ride on the road bike today felt so weird. Bad, actually. Even though I have the cleat set back as far as possible, the position just feels wrong and the shoes are also waay too narrow. The shoe industry isa bunch of horsecrap! But thank you for making this instructional video. Much, much appreciated! :)

[@phloem4]

Thanks Frederik. Yes, the shoe industry has ruined millions of people's feet, comprising the foot's natural function. And, we're all drinking the kool-aid. Since this video, I've completely changed what I put on my feet to allow my toes to spread and use the arch. I have realized that the cycling motion and position is akin to doing a squat, while in the saddle anyway (which is most of the time). Who does a squat on his toes? Try this while standing: do multiple squats on one leg in a cycling position. Do it flat footed, and then do it on your toes. You'll quickly feel the difference between relying on prime-moving muscles and stabilizing muscles. The common problem with cycling positioning is that we over use, rely on, stabilizing muscles for power/strength, which is contrary to the natural function of the body (especially with repetitive motion).

[@frederikroark]

Tell me about it! Shoes are crippling our feet and it’s shocking of how unaware we are of it. I myself took a long time to realize my toes were bent... it’s sick! I’m into barefoot running since a year and my feet are recovering :) Yes, pedalling totally should be like squatting. That’s how it is on my mountain bike, which is the major reason for why I feel so comfortable on it. I’m wearing barefoot shoes from Vivobarefoot, too, which are quite spaceous. Glad to hear from you!

[@phloem4]

Me too! Vivobarefoot, Lems shoes, etc. And the best is to get CorrectToes to get your toes separated. That made all the difference for my foot pain.

[@frederikroark]

Bob Cole Yup I have these :) I've used them for a couple of months, heavily customized them and then lost interest for some reason. Are you still using them? Have you had success wearing them in shoes?

[@phloem4]

Yes, I am. I found that they work best in vivobarefoot RA II and Lems Primal II.

[@jameswilson961]

Hi Bob I think I am going to give this a shot. I experience a lot of front foot pain and numbness. Can you tell me what Model pedal you used with these cleats.

[@phloem4]

These are SPD cleats, so you need SPD pedals. There are MTB SPD pedals and road SPD pedals. The main difference is that the MTB pedals have clip-ins on both sides of the pedal. The road only has it on one side (the logic being that you don't get in and out often enough to warrant both sides...also saves weight). Shimano SPD pedals have a great reputation for durability and long lasting. I wanted to save some weight so I was deciding between Ritchy's "WCS Micro Road" and Wellgo's "MAG MG-8". ritcheylogic.com/wcs-micro-road-pedal en.wellgopedal.com/products_detail_6_251.htm

[@phloem4]

I spent a long time (years) and money trying to figure out my foot numbness and pain. The most common issue is a shoe's toe box being too narrow. I also have a unique anatomical issue where my toes go numb when I bend past a certain point. I can't use the drops on a road bike and I have to have a slightly more upright position than usual to keep that nerve in my hips from getting pinched. Strange I know, but now I know to ride pain and numb free!

[@jameswilson961]

Thanks I picked up a set of cleats and PDA 520 pedals last night going to get it set up today and try it out on Sunday ...doing a 50 mile group ride...Couldn't possible be any worse that the numbness and pain I get now...thanks Again...

[@phloem4]

I'm interested in the results! One thing I've realized is that (generally speaking) the cycling motion is like doing a squat. The power comes from the muscles used in doing a squat. If we don't use the mid-sole position then it's like doing a squat with your heals raised off the floor (on your toes). If you do a squat like that, then your leg's stabilizing muscles are working overtime. So to best mimic the squat on the bike, proper biomechanics, is to use shoes with a very rigid sole and the mid-sole cleat position (like standing on the floor). So much of cycling is steeped in tradition and we are all drinking the cool-aid.

[@phloem4]

How was the ride?

[@lukaswehling2634]

Hi there, Aren't the the Shoes a little Bit shaky in the Pedal? Normaly the Rubber of the Shoe ist in contact with the Pedal?!

[@phloem4]

Yes. That is an issue depending on your bike geometry and shoe length.

[@Mrasteeg00]

What do u call the black rectangle shaped thing?

[@phloem4]

Do you mean the cleat that I attached to the bottom of the shoe? That’s a Shimano SPD mountain bike cleat.

[@phloem4]

Or the “T-nut” that goes inside the shoe? When you buy the cleats, they come with the T-nuts.

[@Mrasteeg00]

@@phloem4 the one that “T nut” attached to?

[@phloem4]

Cleat is the metal that is on the outside of the shoe, attaching to the T-nuts on the inside of the shoe

[@Mrasteeg00]

@@phloem4 I saw some cleats have that rectangular thing, but mine doesnt have. Anyways thankyou so much!!! well appreciated from Philippines.

[@nielskjr5432]

So, what's the point with this?

[@aktux]

Solves foot problems like "hot foot" or numbness and tingling feet, or Mortons neuroma issues for some people. It also, possibly reduces calf muscle fatigue for triathletes.