Choosing the best cleat position is a vital part of a bike fit, which can greatly aid your performance, or a poor cleat position can rob you of power, bring on early fatigue and lead to injury. Cleats can be adjusted forwards and backwards, side to side, and rotated - so finding the optimal position can be a bit daunting.
Having your cleats a long way forwards will suit sprinters and some racers, but many cyclists will be better off bringing their cleats back a little. Some bike fitters even suggest extreme measures to move the cleat back into the arch of your foot!
Side to side placement affects your stance width and can assist with knee drive, whereas it is very important to rotate your cleat to match your foot stance angle. Don't get this wrong!
This video explains the reasons to choose various cleat position options, and how to know which setting is best for you.
Contents:
00:00 Intro
00:27 Fore-Aft Cleat Placement
00:52 BOFOPA (First Metatarsal position)
03:21 Between First and Fifth Metatarsals
05:13 Fifth Metatarsal Position
06:35 Midfoot Position
07:51 DIY Cleat Set Up Guide
08:32 How To Find Your First And Fifth Metatarsal Bones
10:14 Side to Side Cleat Position
11:34 Should You Use Pedal Spacers?
12:17 Cleat Rotation Setting
13:48 3:1 Rule of Cleat Rotation
14:20 Use a Cleat Key Tool for Accurate Rotation Setting
14:41 Cleat Rotation Quick Hack
15:29 Cleat Float
15:50 Summary
Video Resources:
Setting Saddle Height https://youtu.be/N_y5eSUOqNk
Setting Saddle Setback https://youtu.be/aSCk4AoKB90
Cleat Position Pitfalls https://youtu.be/siLx4SXs56c
Cleat Key Tool https://youtu.be/7f7gPG2XCYQ
Cleat Float Choice https://youtu.be/nn1o8ZC3yUY
Midfoot Cycling Shoes https://www.biomac.biz/
Cleat Plate Extenders https://mid-foot-cycling.com/