Briefly explained: Fitting pedal cleats - the perfect setup in just a few steps

Here we show you how to adjust the cleats using the Shimano SPD system, as this is still the most commonly used click system on Mountain bike pedals is. However, most of the steps can be transferred to systems from Crankbrothers, Time, Look and others in exactly the same way. One small exception: some cleats from other manufacturers are somewhat limited in terms of lateral alignment and angle.

Adjusting Shimano SPD cleats - how it works:

1 Feeling the toe joints

To ensure that the cleat sits in the ergonomically correct position, first feel the base joints of the big and little toe without the shoe. It is easier if you tighten your toes a little. Why do we also feel the metatarsophalangeal joint of the little toe? Because the cleat is clearly too far forward if it is only aligned with the metatarsophalangeal joint of the big toe. Anatomically speaking, the joint of the little toe is further back. Only if you take both joints as a starting point will the cleat sit where it should: centred under the metatarsophalangeal joints.

2 Feel the toe joints - in the shoe

Then slip into the shoe, feel the two metatarsophalangeal joints and mark the corresponding points with a marker on a piece of tape that you have previously attached to the shoe. Of course, you can also mark the position with a water-soluble pen. However, if you want to be on the safe side and don't want unsightly marker stains on your shoes, it's better to use some adhesive tape. It is best to pull the tape all the way down to the tread.

3 Align cleats

For optimum power transmission, the cleat should be centred under the metatarsophalangeal joints. To do this, connect the two markings with a ruler and move the loosely fitted cleat in the slotted holes so that it is centred under the ruler.

Clipless pedals or flat pedals? Not sure which system is right for you? Our article will help you decide on the right pedal system

>> Cleat adjustment for Crankbrothers pedals

4 Adjusting the knee position

To prevent pain when pedalling, the knee should be perpendicular to the pedal or toes. The best way to check the correct position is for a second person to take a plumb line from the front over the imaginary line from the knee to the toes. If the knee is too far out, the cleats are moved further inwards in the mount and vice versa.

Crankbrothers cleats also offer the option of varying the position laterally. Time cleats, on the other hand, cannot be moved sideways.

5 Determine the angle of the cleats

The position of your feet on the pedals should correspond to your natural stance. This means that if the heels are pointing inwards when standing, turn the cleats with the arrow slightly inwards and the other way round. The foot position can be easily determined by jumping on the spot and then checking the position of the feet. Shimano and Crankbrothers cleats are also advantageous here. With Time Cleats, the angle can only be adjusted to a very limited extent.

6 Longitudinal position

If the cleat position doesn't feel right yet, you can experiment with the longitudinal alignment. A shoe with the longest possible pedal channel is of course an advantage here. With some bike shoes, the cleats can only be moved a few centimetres. Enduro bikers like to position the cleats slightly backwards for more control - this takes the strain off the calves and ensures a much more secure stance in technical terrain. Racers position the cleats further towards the ball of the foot to be able to pedal more effectively.

7 Fixing the cleats

Once the ideal position has been found, tighten the cleats with a torque of around 4 to 5 Newton metres. A drop of threadlocker prevents the cleats from coming loose during the ride.

The adjustment aid - optional tool

If you frequently change cleats, shoes or pedals, you can also purchase an adjustment aid for the cleats. Ergon has had a clever system in its programme for a long time with the TP1 Pedal Cleat Tool. In the mountain bike sector, the plastic plate with notches and recesses for the cleats is available for Shimano SPD and Crankbrothers cleats. With the Ergon TP1 Pedal Cleat Box, the cleats can be aligned with absolute precision and ease in just a few steps. Price 29,95 Euro >> available here.