Shoe and cleat adjustment on the bike: Instructions

Bike shoes have to do one thing above all else: look really good, right? Unfortunately not, because as with the saddle, it's not enough to simply slip into a pair of shoes. The advantage over the Saddle finding is that you at least know your shoe size. But that's usually it, because the right width, insole and setting of the clipless pedal cleats cannot be deduced from a crystal ball - they have to be measured.

Although we put our feet through their paces every day, they are extremely sensitive and not without reason. They are our direct connection to nature. We feel our surroundings and react to them. Our feet have to translate all of this into the right movement. What we take for granted regularly makes engineers' heads spin when they try to teach robots to walk. These machines stagger through the terrain like a drunken Jim Knopf, if they don't collide with a kerb first. The foot is an extremely complex structure made up of bones, tendons and muscles. A total of 28 bones, 20 muscles and 114 tendons and ligaments ensure mobility and stability when transferring power to the pedal. As the entire body weight has to be borne by one foot when walking and at the same time load peaks on continuous joints such as the knee, hip and spine have to be cushioned, the arches act like a kind of leaf spring. On contact with the ground, the arches of the foot lower and are raised again when the load is relieved by the muscle tension. This is why weak arches can lead to premature wear and tear on the joints.

Do the bike shoes fit? If the shoes are too small or too narrow, your feet will be squeezed and you will struggle with numb toes and pressure points. If the shoes are too big, on the other hand, you won't find any support and the soles of your feet may burn. That's why we recommend that you leave 0.5-1 centimetre of space at the front when you're standing in your shoes, with the fasteners slightly tightened and putting weight on the ball of your foot. This is because the foot expands in warmer temperatures.

When cycling, power is transmitted almost exclusively through the front ball of the foot via the cleat to the pedal. The constant strain of pedalling (around 5000 times per hour) fatigues the foot, causing the preload to decrease. This fatigue leads to excessive movement of the foot in the shoe, with straps or closures that are too tight putting pressure on nerves and blood vessels - often resulting in tingling and numb toes. In addition, the arches of the feet can sink in more and more as a result of fatigue, leading to misalignments in the knee.

Finding and adjusting the right MTB shoe: Here's how

Does the MTB shoe fit my foot and how wide should the shoe be? Where do I screw the cleat? And what can I change if I have problems? Questions upon questions. We have the answers.

Adjusting the cleats of MTB clipless pedals on the shoe

• Feel the metatarsophalangeal joint of the big and small toe and mark it on the shoe
• Align the cleats with the ball of the foot axis (left and right the same)
• Check knee position - align sideways
• Check foot position - align cleat angle
• Determine knee plumb bob - Saddle and Cleat adjustment customise

There are different cleats for clipless pedals: The SPD system from Shimano is the most common in the MTB sector. But even if the cleats from Look, Crankbrothers or Time are different, the adjustment steps remain the same.

Interview: Do special insoles make sense in bike shoes?

Jens Machacek, bike fitter and orthopaedic shoe technician. He looks after successful professional cyclists from triathlon, track cycling and MTB sports (e.g. Elisabeth Brandau or the Centurion-Vaude team). He also manufactures Customised cycling shoe insoles .

BIKE: Burning feet, sleepy toes - is it the sole or the shoe?
Jens Machacek: Generally speaking, feet that fall asleep are caused by splayfoot. The transverse arch of the foot is flattened or no longer present. As a result, you stand on the blood vessels, squeezing them. This is often exacerbated when it is warm, you go for long rides or lace up your cycling shoes too tightly. A customised cycling shoe insole can help here.

So customised insoles for complaints?
Yes, an insole has advantages if it is customised. Not only can you get the discomfort under control, but you can also improve your performance. Standard insoles usually offer less stability. However, to get the best out of it, the insole should be customised to the foot and the muscular or orthopaedic deficits.

Are different cleat heights worthwhile with a leg length difference?
If there is a difference in leg length, it must be clarified whether it is due to legs of different lengths, an SI joint blockage or similar. Once this has been clarified, an orthopaedic examination must be carried out to determine how and where the pelvic misalignment is affecting you. A specialist must be called in to recognise what needs to be done and whether it needs to be done at all.

Insoles are already included in every MTB shoe. However, especially in cheaper models, the insoles are often very simple and not of particularly high quality. It can therefore make sense to replace a shoe that has been worn for many kilometres. Upgrade your favourite shoe with new insoles. Especially if the standard insert is musty or worn out. We show three Wheel shoe inserts for retrofitting:

The ergonomics experts at SQlab not only offer comfortable saddles, Ergo grips and bib shorts, but also three insoles for different foot types. Sizes: 36.5-48.5. price: 39.95 euros >> e.g. at Liquid Life available.

Customised insoles such as the Winsole are specially adapted to the anatomy of the foot, can prevent sore soles or increase the power you bring to the pedals.

Developed by sports scientists in Cologne, Solestar has been equipping professional cyclists with cycling shoe insoles for years. The insoles are available from 40-140 euros, for racers made of carbon or touring cyclists who need more comfort in their shoes >> e.g. available here .