The Ultimate Guide to Cycling Shoes Cleats vs No Cleats Benefits Fit Tips and More

Cycling shoes play a crucial role in your riding experience, affecting comfort, power, and injury prevention. One of the biggest decisions cyclists face is whether to use cleats or go without. This guide breaks down everything you need to know about cycling shoes with cleats versus no cleats, including their benefits, drawbacks, how to find the right fit, cleat placement, types of cleats, and tips to improve your pedaling efficiency and strength.

Cycling shoe with cleats attached to the sole, showing cleat placement and design

Close-up of a cycling shoe showing cleats attached to the sole

Understanding Cycling Shoes With Cleats

Cycling shoes with cleats are designed to clip into the pedals, creating a secure connection between your foot and the bike. This system is often called clipless pedals, which can be confusing since you actually clip in.

Benefits of Cleats

• Improved Power Transfer

Cleats lock your foot to the pedal, allowing you to push down and pull up during each pedal stroke. This increases pedaling efficiency and helps you generate more power.

• Better Control and Stability

Being attached to the pedal improves bike handling, especially during sprints, climbs, or technical sections.

• Reduced Foot Slippage

Cleats prevent your feet from slipping off pedals, which can be dangerous and reduce performance.

Drawbacks of Cleats

• Learning Curve

Beginners may find clipping in and out tricky, leading to falls or hesitation.

• Limited Walking Comfort

Cleated shoes often have hard soles and protruding cleats, making walking uncomfortable and sometimes awkward.

• Cleat Wear and Maintenance

Cleats wear down over time and need replacement. Proper adjustment is essential to avoid discomfort or injury.

Cycling Shoes Without Cleats

Shoes without cleats are usually flat-soled or have minimal tread, designed for casual or commuter cycling.

Benefits of No Cleats

• Ease of Use

No need to clip in or out, which is ideal for beginners or riders who frequently stop and start.

• Comfortable Walking

Flat soles and no protruding parts make walking easy and comfortable.

• Versatility

Suitable for various activities beyond cycling, such as running errands or casual rides.

Drawbacks of No Cleats

• Less Efficient Pedaling

Without a fixed connection, power transfer is less efficient because you can only push down on the pedals.

• Reduced Control

Feet can slip off pedals, especially in wet or rough conditions.

• Potential for Foot Fatigue

Without stiff soles, your feet may tire faster on long rides.

Finding the Right Fit for Cycling Shoes

Proper fit is essential whether you choose cleats or not. Ill-fitting shoes can cause discomfort, blisters, or injury.

Tips for Finding the Right Fit

• Measure Your Feet

Measure length and width at the end of the day when feet are largest.

• Try Shoes with Socks You’ll Wear While Riding

This ensures accurate sizing.

• Check for Snug Fit Without Pinching

Your heel should not slip, and toes should have a little wiggle room.

• Consider Shoe Shape

Different brands fit differently; some cater to narrow feet, others to wide.

• Test Walking and Pedaling

Walk around and, if possible, test on a stationary bike.

How to Find the Right Spot to Put Cleats

Correct cleat placement is key to comfort, injury prevention, and efficient pedaling.

Steps to Position Cleats

• Align Cleats with Ball of the Foot

The cleat should sit under the ball of your foot, where the foot naturally pivots.

• Center Cleats Side to Side

Position cleats so your foot sits naturally on the pedal without tilting inward or outward.

• Adjust Fore-Aft Position

Move cleats forward or backward to find the most comfortable spot for power and knee comfort.

• Set Cleat Angle

Slightly angle cleats to match your natural foot position to avoid knee strain.

• Test and Fine-Tune

Ride and adjust cleats gradually to avoid discomfort or injury.

Different Types of Cleats

Cleats come in various designs depending on the pedal system and riding style.

Common Cleat Types

• SPD (Shimano Pedaling Dynamics)

Small, recessed cleats popular for mountain biking and commuting. Easy to walk in.

• Look Keo

Larger cleats used mostly in road cycling, offering a wide platform for power transfer.

• Speedplay

Dual-sided cleats with adjustable float, favored by some road cyclists for comfort.

• Delta

Triangular cleats used in some road shoes, less common today.

How Cleats Help Your Pedaling, Prevent Injury, and Build Strength

Cleats improve pedaling by allowing you to engage muscles more evenly throughout the pedal stroke. You can push down and pull up, activating your hamstrings, calves, and glutes better than with flat pedals.

Injury Prevention

• Proper Cleat Positioning

Reduces knee, ankle, and hip strain by aligning joints correctly.

• Float Adjustment

Some cleats allow side-to-side movement (float), which can reduce joint stress.

• Consistent Foot Placement

Prevents uneven wear and muscle imbalances.

Building Strength

• Full Pedal Stroke Engagement

Using cleats encourages a smooth circular motion, improving muscle endurance and power.

• Better Efficiency

More power with less effort means you can train longer and harder.

Tips and Tricks for Using Cycling Shoes and Cleats

• Practice Clipping In and Out

Find a safe spot to practice clipping in and out to build confidence.

• Use Cleat Covers

Protect cleats when walking to extend their life.

• Regularly Inspect Cleats

Replace worn cleats to maintain safety and performance.

• Adjust Float to Your Comfort

Experiment with cleat float to find what feels best for your knees.

• Keep Shoes Clean and Dry

Dirt and moisture can affect cleat engagement and shoe comfort.

• Consider Your Riding Style

Road cyclists often prefer stiff-soled shoes with large cleats, while mountain bikers may choose recessed cleats for walking ease.

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Disclaimer:

The information shared in this article is for educational purposes only and is not a substitute for professional medical advice. Always consult with your healthcare team before beginning a new exercise program, using supplements, or making dietary changes, especially if you have existing health conditions.