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The feet essentially transmit the power of the large muscles around the hip and knee joints. Only a small part of the pedalling power comes from the extension of the ankle joint. The foot should be positioned on the pedal in such a way that the entire joint chain works smoothly and there are no tension peaks in the muscles. It is not only the position of the pedal plates, but also the distance between the pedals and insoles in the shoes that can be used to correct the movement sequence.
Millimetre work on the pedal plates
It's worth experimenting with the position of the cleats to find your individual optimum; just a few millimetres can make all the difference. The aim is always to have a loose, relaxed pedalling position. If you make major changes, you need to give your body time to get used to the new conditions, otherwise this can result in pain, especially around the knee. You can also transfer your optimum plate position to new shoes using templates, for example with the Cleat template from Ergon.
Set cleats forwards and backwards
In the starting position, the ball of the foot is above the pedal axle. The cleat can be set back significantly so that the foot is more centred on the pedal. This relieves pressure on the calf and reduces the amount of holding required - an option for long distances in particular. The sprightliness when pedalling suffers slightly when the cleats are set back, but the continuous performance is not affected. If you place the cleats more centrally, you should lower the saddle by a few millimetres. For powerful pedalling and full sprint power, fix the cleats further forward so that the ball of the foot is above the pedal axle.
Cleats to the side
The lateral distance between the feet is based on the hip width, the legs should move as parallel as possible in the vertical. This can be checked on the roller in front of a mirror, marking points on the joints and a line laser can help with fine-tuning. The distance between the left and right pedals can also be influenced within limits by using pedal axles of different lengths. The aim is to keep the legs straight and parallel. Speedplay offers the largest selection of pedal axles of different lengths, which is why the system is also popular with professional bike fitters.
The angle of the pedal plates
The heel angle is orientated towards the natural gait. A slight outward rotation of the knees is common, so the tips of the shoes on the pedals may point slightly outwards. In cleats with lateral freedom of movement, the foot can position itself freely.
An overview of the different pedal plate systems
There is a choice of three pedal designs, each of which requires different cleats. The cleats are part of the binding system, are bolted to the shoe and lock into the pedal; a twist of the heel releases the foot. Most Road cycling shoes are only designed for one of the three binding systems. Adaptations are possible with adapters, but require compromises.
Three-hole cleats
This attachment is the most common for road cycling shoes. Typical pedals whose cleats fit onto the three holes in the sole of the shoe come from Shimano (SPD SL) and Look (Kéo). Shimano makes the best cleats: they wear out the least, are the easiest to fit and are the best to walk on compared to the other systems. The different pedals of this type have little in common when pedalling. All manufacturers offer pedal plates that either fix the foot rigidly to the pedal or allow lateral freedom of movement. The pedals differ slightly in weight, the quality of their bearings and the adjustment range of the spring tension for the release hardness. Even inexpensive models work very well.
Speedplay (four-hole system)
Speedplay builds particularly light and minimalist pedals with very smooth-running, adjustable freedom of rotation. It is not for nothing that the system has already won many TOUR test victories retracted. However, special soles with four threaded bushes are required to minimise the distance between the foot and the pedal axle. Per Adapter can also be connected to three-hole soles. The locking mechanism is located in the cleat. Disadvantage: One step in the dirt and the system can fail. The walking comfort of the cleats is also poor; attachable rubber caps help to improve the landing.
SPD MTB system (two-hole system)
Shimano and various imitators build mountain bike pedals that also for gravel bikes and racing bikes are suitable. A small, wear-resistant steel plate, which is recessed between the tread blocks of the sole, snaps into the pedal. As a result, the pedal plates hardly interfere with walking and are largely insensitive to dirt. Disadvantage: You stand on the pedal a little more wobbly than with the other systems - depending on the wear of the shoe profile. After prolonged use, the bindings tend to rattle, which is particularly annoying in combination with hard racing shoe soles.
