How To Set Up Your Cleats And Avoid Sore Feet

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[@adammillsindustries.]

I wish I could afford ya coach but I’m just a twatting welder with a massive mortgage. Sure your videos will help a lot though.

[@BulletproofCycling]

I’ll keep producing helpful content for free so don’t panic - keep welding and keep spinning and smiling

[@peterhejlejensen]

Cycling shoes are WAY too narrow in the toe box. Hey bike industry. We have toes. A lot of them

[@krazyeone]

Specialized not

[@johnmarken3945]

Having just re-reviewed this vid after a long while, I'm not quite sure what the advice here is other than to notice one's feet are often not identical. Following standard advice on cleat placement relatively close to the met-head for-aft level as this seems to imply was terrible for me: Foot pain/numbness galore as well as knee pain (hint: I have big calves and once a DVT there). . A more methodical approach to bike fit that has worked much better for me has resulted in bringing the cleats way back and inward (medial) as well as bringing the saddle down a bit. Other adjustments too of course. But also as you seem to be proposing, I am re-evaluating my general head to foot alignment, natural foot stance off and on the bike, adjustments in conditioning etc which I do think is the approach going forward.

[@krazyeone]

Coach, basically I need to line up, the bony protusion from the pinky toe (small finger from foot) to cleat marking ?

[@damorgman]

Great video, but now I'm wondering, after I do my jump 3 times test do I rotate my shoe to match? Definitely haven't been loosening my shoe and I'm sure my foot swells a bit on long, hot rides.

[@fredericrode9799]

hello...what about the saddle height if we move the cleat back as far as possible? should it be lowered?

[@die2tri673]

Left is 10.0 Right is 10.5 I ride Lake shoes (44.5 wide), Look pedals (red cleats), and start by measuring each foot length (take the difference), take the cleat back as far as I can and move the cleat on the right forward by the foot length difference. No pain and increased power.

[@BulletproofCycling]

Excellent 👍

[@emmanoy2156]

I’ve for too long neglected to set up my shoes correctly, this was what I was looking for, thanks Coach!

[@BulletproofCycling]

My pleasure

[@michaelnoy4283]

Thanks for this straight forward Video and I find it very funny Coach. But you are slightly mad 😂

[@BulletproofCycling]

Mad but a happy mad which keeps me out of hospital 😂😂

[@leedorney]

Scott, I could listen and talk about this till most are dead (I don't have a life 🤣🤣) no seriously it's just soo interesting - there're soo aspects that can affect comfortability on a cycle #nerdfact

[@BulletproofCycling]

😂😂😂👍

[@stevoc123]

Good vid coach . What do you do if you have different size feet? I have to go up a size to fit one foot, so the other shoe is a bit big on the other foot. This means the shoe on the smaller foot can slide a few mm forward and back - which in turn effectively moves the cleat position.

[@BulletproofCycling]

I set the cleat in the correct position for both feet and I wear an extra sock in smaller foot which has always worked for me 👍

[@stevoc123]

@@BulletproofCycling thanks coach. I’ll give it a try. You’re doing a great job and keeping it simple. Far too much BS taking up space on forums.

[@shaneagnew1354]

Hi Coach, are you lining the cleat up with methead of the big toe or the small toe? The video showed the tape on the outside of the shoe

[@BulletproofCycling]

Either is fine 👍👍👍

[@dickpower7113]

​@@BulletproofCycling sorry but that is a bs response the medial, big toe side is much farther forward than the little toe side. Please give your opinion which side is better.

[@brucehumphries6889]

This was also my question, since the 5th met head can put the cleat farther back

[@eddydruppel3943]

My problem is allways a very numb and sore feeling exactly where the cleats are . Iver changed shoes put carbon soles in ( who helped a little bit) and with my MTB the problem is a lot less than with my racebike but then again my hours on the racebike are a lot longer than on the MTB . My SCOTT MTB shoes feel less comfortable then my NW shoes ( both being the brand) All my other issues ( my but , shoulders and lower back) have solved themselves thanks to your tips and tricks 😊

[@BulletproofCycling]

Sorry to hear your problems - have you tried the spd cleats on road bike? The smaller cleat can sometimes help - I have done this with many riders.

[@eddydruppel3943]

@@BulletproofCycling I’m using the same cleats as on my MTB , so the smalle ones double sided . My kiné says the shoes are set up correctly i’m googling now for SPD kleats

[@GeorgAndTheBike]

Excellent video. My legs are different in length and I really feel it when cycling. What are your tips for that? Maybe you could also make a video about that problem? Thanks 🙏

[@BulletproofCycling]

Can do A lot of times it’s linked to hip mobility and other muscles. If it’s a big discrepancy then adding a shimm to the underneath of the cleat is the usual method 👍

[@melbman43]

Hi Coach, it's not sore feet I get, it's a knee ache when I change my cleats every time even though I've traced the cleats. One only needs to be a MM out and I'll feel it. One piece of advice from Cavendish re cleats. Always trace the cleats when new and never just before you change them and worne out.

[@BulletproofCycling]

I hope you sort that problem. I use a sharp marking tool to make a line 👍

[@amadreiter1]

Brilliant Video... Just 4 weeks too late. I wrecked my old Shoes on my Summertrip thru France and had to get new shoes on the fly. Now my french wasnt good enought to have the mechanic at Decathlon understand what i wanted so her put the cleats (Spd on Shimano Duals Pedals) on the way he throught was right. and I had soure feet for the next 2 Weeks of the trip. Back at home i have this "Tool" to fit cleats with my foot marked on it. So i readjusted the cleats on the new shoe and voila. Pain is gone. And yes they are different.

[@BulletproofCycling]

Thank you for sharing and lovely to hear you are pain free 👍👍👍

[@cefnonn]

I still use toe clips and straps. I think I'm a rarity, these days! Outstanding videos. Thanks.

[@BulletproofCycling]

so does my wife!

[@TheFloridaBikeVlogger]

legit just got new shoes and cleats..the simulation be slapping lately as the kids today would say

[@BulletproofCycling]

😂👍👍👍👍👍

[@keithmills2930]

Will you do a video on leg length difference please

[@BulletproofCycling]

👍👍👍👍 I will share this in my Skool community - easy to cover the topic in a few minutes 👍

[@keithmills2930]

@@BulletproofCycling thank you

[@Brit-Pino]

Well you made me look differently this morning. I used to set up my cleats the same. But today I put my heals against the wall and wow one of my feet is a good 5mm smaller than the other. So tape and pen out and set the cleats to that specific foot. Cheers so simple to over look.

[@liangxiao2909]

Question, why can't you feel your own toes to find that mat head point?

[@JonathanWhoever]

It's also a good idea to loosen the cleat screws occasionally, so they don't sieze

[@davenorth3750]

Hi oach. How about speedplay cleats?

[@BulletproofCycling]

Yep - I have changed some folks from larger cleats to mtb spd cleats and then has helped with many issues - they have upgraded to Speedplay later. Speedplay has helped the rider I identify as having a wider Q factor (so the choose longer spindle) 👍

[@nigelwilkinson-xg9us]

Here’s a tip, if you’re getting some pain, try lowering your tyre pressure a bit. It worked for me 😊

[@BulletproofCycling]

This is an issue 👍

[@Frandaman84]

Thanks ill try it

[@Frandaman84]

The widest part of the foot should the toe! Free your foot, use flats😂

[@joerenner8334]

The toe? Umm nope!

[@BulletproofCycling]

Obviously not aimed at flats?

[@amadreiter1]

Danke!

[@BulletproofCycling]

Thank you 🙏