How To Set Up Cleats For Clipless Pedals

– [Dan] This is a video we’ve had a lot
of request for. How to set up your cleat, for a clipless pedal. In this instance
we’re going to show you using a Dura-Ace cleat, and a Dura-Ace pedal. So we’re back
with Oli Beckingsale, an expert bike fitter, who’s gonna explain
exactly how to do it. We’ve already mounted the cleat, and it’s
quite simple to do, and it’s hard to get wrong. But if you are stuggling, then go
back to the instructions which came with your pedals and cleats. So we’ve mounted
it, just loosely, on the sole of the shoe. What’s the next step that we should take? – [Oli] Okay, so before we start bolting
things down, and getting too carried away, it’s important to look at you. Okay, so
establishing where your feet, an angle of your feet, where they
naturally sit on the bike. And then also establishing where the balls of the feet
are, in relation to the shoe, and the cleat. – Yeah, I guess, in terms of setting up
the angle. How do we know, you know, where our feet should
be, an angle… – Okay, so…
– …on the pedals? – A great one to do, is sit on a table,
and just let your feet dangle over the side at 90 degrees. And just look down and
see where your feet naturally sit. The majority of people will sit slightly
heel in. So a good place to start, putting the cleat in a mid-position on the
travel sitters. An adjustment for an aft, on most cleats, it’s a couple of
centimeters. So put them in the middle of the travel. And the best thing to do then,
is to put your foot in the shoe. And then, find the ball of the foot for
the big toe, and put a little dot on that one. Draw a little bit on your shoe. And
then move onto the bike. And what we’re looking to do, is to get
the balls of the feet, okay, they come across slightly at an
angle, okay. And we’re looking to get the balls of the feet to disect the pedal
axel. So all the pressure is going through the bones, and not through the toes for
example. So what we’re looking to do, is get this marker, just to the front of
that pedal axel. So, I’ve undone the bolts again, and I’m
just gonna slide that one back, making sure I keep, the angle was correct
before. So, I’m going to make sure that I keep the same angle, and just come back a
notch. So, I’m just moving the ball of my foot, further in front, by moving the
cleat back. – Most pedals come with availability of
different cleats. There’s some that are completely fixed so that your heel can’t
move at all. Some got a bit more float. Some I think up to nine degrees. So how do
you know whether you want to have your feet kind of locked in position, or
whether you need quite a lot of movement? – So, for most people I think kind of
standard float cleat. So with a look, pedal out of the box, makes four and a
half a grey cleat. I don’t think there is any reason to go up to a seven degree, or
a nine degree red rook cleat for example, or down to a fixed cleat. Unless they’ve
got a real specific issue. Most people have a benifit from having
some float. Okay we’re looking to get a bit of that
float either side from where your feet naturally sit. So we’ve got a good guess
of where that is by sitting on the side and looking where our feet naturally sit
on the side of the table. And I’m just going to pause. Okay, and I’m
also looking for a bit of float each side. So there’s a bit that side, and a bit that
side, from where our feet naturally sit. So, we’ve got those cleats spot on. If you’re right up against the spring, so
you don’t have any float at all, or that float isn’t either side of the
travel. You could end up causing a knee injury because of a minor back problem
that you don’t know about. So having that float gives you a little
bit of back up. – All right, thanks very much indeed. And
if there’s anything more in terms of bike fit, which you’d like us to come back and
ask Oli, please let us know in the comments section below this video. – Getting your bike well setup to
your body, can make the difference between riding in comfort, and riding in pain. And
for those of us chasing performance, it can be the cornerstone to reaching your
full potential.