How to adjust road bike clipless pedals?
To avoid joint pain, it is important to correctly adjust your cleats and clipless pedals. Here is a guide for a basic adjustment that does not take into account any existing conditions.
- Time: 20 min
- Level: Intermediate
- Tools: Allen key set
Steps
Reminder: for the right pedal ("R") the tightening direction is standard, i.e. clockwise, whereas for the left pedal ("L") it is reversed, i.e. anti-clockwise.
The use of clipless pedals requires specific shoes on which cleats must be installed to serve as the interface between the shoe and the pedal. Here are the steps to adjust the cleats in the shoe:
- For the longitudinal adjustment (fore/aft) of your cleat, position it so that it is centred on the axis formed by the crease between your foot and your toes
Probikeshop tip: most cleats have a reference mark to help with this adjustment.
- For lateral adjustment (left/right), position it so that it is centred in relation to your foot.
- Grease, screw in and tighten the bolts to the indicated torque
Probikeshop tip: generally you should not exceed 5 Nm, otherwise they will be difficult to remove in the future.
Your cleats are now fitted; after the first ride, it may be useful to check the tightening.
This is a basic adjustment that does not take into account any potential medical conditions; it is important to test it on short rides to validate it or fine-tune it according to your sensations.
In relation to this adjustment:
- If you move the cleats back, you will feel less strain on your calves and will be more comfortable over longer distances: this adjustment can be useful for beginners or for cycle touring.
- If you move the cleats forward, it will be easier to push harder, but your calves will be put under greater strain: this adjustment can be useful for a competition-oriented riding style.
If you experience joint pain due to clipless pedals, it is advisable to consult a sports doctor or undergo a postural assessment to identify whether a specific adjustment is required.
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