Guide to adjusting your pedal and cleat system

There are two basic adjustments to make once you've got clipless pedals. The first is your foot position on the pedal and the second is the level of movement available, once your shoe cleat is attached.

Before you can easily begin to adjust anything however, you need to get your saddle at more or less the right height and to make sure that it is more or less level.

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Shoe position on the pedal

There are three fundamental adjustments you can make to the position of your shoe on the pedal using cleats; the fore and aft position, the lateral position and the toe in/out. It should be noted that not all pedals allow all these variations.

Also there are two more adjustments that can be made if the pedal allows it: changing the height and changing what is termed the "cant", which is the degree to which your foot tips from inside to out or vice versa. These two become more important if there are any issues with knee problems, or unusual foot positions.

The aim of all these movements is to put your foot and knee into a reasonably natural position, so that any unnecessary strain on joints is avoided.

In general with clipless pedals the aim is to position the ball of your foot directly above the pedal, although the exact position chosen often varies from rider to rider, depending on personal preferences. However as a general rule the third metatarsal is treated as the centre of the ball of your foot and the cleat is adjusted to allow this to centre above the pedal spindle.

To a large extent any lateral change in position also depends on whether you naturally have your toe pointing outwards or inwards. If you "toe-out” then it's possible that you will need to move your foot further away from the crank, to avoid your heel hitting it as you pedal.

Allowing movement once you are pedalling

This is very much a matter of personal likes and dislikes, with some riders preferring a very firm and fixed position in their pedals, while others want plenty of movement. It also depends to a great extent on what sort of cycling you are doing; so for instance having excessive movement when sprinting or climbing could be very annoying and feel very insecure. On the other hand, for something like touring a fixed position could make it very difficult to relax and enjoy a comfortable ride.

It is also important to take into account comfort levels and the possibility of straining joints and muscles if you don't allow enough movement.

The variation that is possible is known as "float" and is quoted in millimetres or degrees.

If you opt for a relatively fixed position, be prepared to spend plenty of time on practice rides to achieve a comfortable position.

If you like a less rigid feel then many pedals have quite a wide range of float. This is particularly suitable for riders who are new to clipless pedals, as it is much easier to get used to than a fixed position.

Maintenance and Cleaning

The obviously important aspect of maintenance for pedals and cleats is simply to keep them clean, so that grit and road don't accumulate and prevent the engagement mechanism from working properly. If you've got recessed cleats in your shoes (e.g. SPD), then make sure you clear out any hollows and corners where dirt could gather.

A modest drop of oil onto moving parts and pivots should also be part of your regular maintenance routine.