Adjusting Pedal Cleats and Foot Position Correctly

White cycling shoes are placed on the Ergon TP1 Cleattool.

"Incorrectly adjusted pedal cleats are one of the most common causes of knee and foot problems for cyclists. With the right adjustment, you can not only improve your performance but also prevent injuries. Our TP1 cleat adjustment tool makes the process simple and precise," explains Dr. Kim Tofaute, bike fitting expert and ergonomics specialist. Clipless pedals provide significantly better power transfer for cyclists, whether you're riding a road bike, mountain bike, or gravel bike. The correct positioning of your cleats under the shoe is crucial for comfort, efficient power transfer, and optimized leg position while cycling. In this article, you'll learn why it's so important to adjust your cleats correctly and how to do it. Our experts provide valuable tips and a step-by-step guide for optimal cleat adjustment. 

Why is it important to adjust cleats correctly?

Proper adjustment of your pedal cleats ensures optimal power transfer and reduces the risk of injuries and pain. Incorrectly adjusted cleats can lead to knee and foot problems, or issues with your toes. All of this can affect your riding experience. Here are the main benefits of correctly adjusted cleats: 

  • Comfort: Correct cleat positioning under your road bike shoe or mountain bike shoe prevents pressure points and ensures a natural foot position. 
  • Efficiency: With correctly adjusted cleats, you can optimally utilize your power to the pedals. 
  • Health: Avoid knee and foot pain through proper cleat alignment. 
Bike shoe is aligned with the help of marking stickers on the Ergon TP1 Cleattool.

How to adjust cleats correctly?

Step 1: Preparation

Before you start adjusting, you need the right tools and a cleat adjustment template or cleat tool. The TP1 series from Ergon offers various cleat tools for all common cleat systems, which are easy to use. Before you start the actual installation, make sure your cycling shoes and pedals are clean.

The Ergon TP1 Cleat Tool rests on a bicycle handlebar.

Step 2: Mounting the Cleats

  1. Position the cleats: Place the cleats loosely on the sole of your cycling shoes. 
  2. Adjust the position: Ensure that the cleats are positioned so that the ball of your foot, where the base joint of your toes is located, is directly over the pedal axle. This is crucial for efficient power transfer, even if the shoe sole is made of stiff carbon. With the Ergon cleat tool, you proceed in three steps: 
  3. Longitudinal adjustment: Slide the shoe into position so that the cleat or pedal is under the ball of the foot. 
  4. Lateral adjustment or Q-factor adjustment: Depending on the leg axis and bottom bracket width or pedal axle, the shoe should be moved inward or outward. When riding, the hip, knee, and foot should form an imaginary vertical line while pedaling. 
  5. Heel angle: By rotating the shoe on the cleat tool, the foot angle is adjusted longitudinally. This aligns the knee correctly in the movement axis. 
  6. Fix the cleats: Tighten the screws of your cleats with an Allen key. Make sure the cleats do not shift while tightening the screws.
Bike shoe is aligned with the help of marking stickers on the Ergon TP1 Cleattool.

Step 3: Fine Adjustment

  1. Check the adjustment: Clip your shoes into the pedals and check if the cleats are in the desired position. It's best to test the adjustment on an indoor trainer. Rotate your heel inward and outward as far as you can without unclipping. Both directions should have some clearance or float with your riding position. 
  2. Correct the alignment: Adjust the position of the cleats if necessary to ensure that your knees and feet remain in a natural position. 
  3. Test ride: Take a short test ride and pay attention to how everything feels. The knees and muscles should convey a harmonious feeling while pedaling. Adjust the cleats if necessary.
A marking sticker is used to align the heel of a cycling shoe on the Ergon TP1 Cleattool.

Important Tips for Cleat Adjustment

  • Knee alignment: Ensure that your knees remain straight while pedaling and do not point inward or outward. This helps prevent knee problems. 
  • Heel position: Initially, the heels should be as neutral as possible (i.e., in line with the direction of travel) to ensure a natural foot position in the correct knee alignment. If you feel uncomfortable, you can change the foot angle in small steps, inward or outward. 
  • Cleat adjustment tool: Use the templates of the Ergon TP1 Cleat Tool to find the optimal position. This facilitates the correct alignment and fixation of the cleats. 
  • Finally, once you have perfectly adjusted your cleats, dedicate some attention to your pedals. Not only should the pedals be firmly attached to the crank arm (threads well-greased), but most clipless pedals also allow you to adjust the release tension. You should also set this optimally for yourself. Choose the release tension setting that feels comfortable and safe for you. If you are not yet familiar with the clipless system, choose a lower spring tension. If you are an experienced cyclist and need a firm hold, increase the spring tension. 

    All these adjustments can be made manually, but with a cleat tool, it is much faster, more precise, and easier. The TP1 series from Ergon was specifically developed as a cleat tool for all the popular pedals systems on the market today. On our Ergonomics Channel on YouTube, we have provided a video on cleats and foot positioning for you.

Bike shoe is aligned with the help of a branding sticker on the Ergon TP1 Cleattool.

Conclusion

The correct adjustment of your cleats is crucial for comfort, efficiency, and health while cycling. With our step-by-step guide and expert tips, you can ensure that your cleats are optimally mounted and adjusted, ensuring that all components, from the shoe to the pedal cleats to the crank, are in harmony. Use our TP1 cleat adjustment tool and watch our video to achieve the best result. Your riding experience will thank you! 

 

By applying these tips and techniques, you will ensure that your cleats are optimally adjusted, leading to a more comfortable and efficient riding experience. If you have any questions or need further assistance, visit your trusted bike shop or send us a message on social media.