Surely you’ve ever thought about it: it’s time to go out and shoot and put on your cycling shoes, but are you doing it right? It is not the moment to put you to discover it, so you leave by bicycle with the doubt of if you take them well adjusted to your model of cadence and pedalada. Today we explain how to adjust your shoes correctly to avoid discomfort and injury, and to make your pedaling as efficient as possible.
How to adjust your cycling shoes
We give little importance, and it is a serious mistake: adjusting the cycling shoes well can help you improve your performance and avoid the inconvenience and pain of the pedaling that you do not even suspect is due to a bad adjustment. Sleeping feet, joint pains, loss of power or even injuries are the consequences of a bad adjustment. So spend a few minutes getting to know your feet better and learn how to adjust your cycling shoes.
First, the main thing is to know your foot, all its dimensions, and choose a suitable shoe model. There are brands of cycling shoes that they make with very narrow lasts and they are famous for it, but for many cyclists this is a constant annoyance when it comes to shooting. Others, however, widen their lasts especially in the toe to avoid discomfort.
The rigidity of the sole is another factor that is taken into account, especially by the more professional cyclists. For these, the cycling shoe is essential that has extreme rigidity, not to lose a watt of power in each pedal stroke.
To adjust your shoes, in the first place, it is very important to adjust the cleat well. The cleat, in its central point, should be located at the point of the cycling shoe that comes into contact with the head of the first metatarsal. The center of the pedal axis goes there, and your maximum pressure and power are exerted at that point, so this is the first step. Normally, the cycling shoes have a graphics on the tread so that you can determine at what point your foot contacts the center of the axis, and so do not do it by eye. Look closely at this aspect and you will see how your cycling shoes have this line.
Secondly, there is the turn of that cove once it is located in the center of your first metatarsal. With this, we mean that there are prondent and supplanted footsteps and it is very important that, even if your position is comfortable, it is also efficient. For this, normally you should look for the turn that places your foot totally parallel to the horizontal axis of your bike. This means that your foot goes straight, to understand us. It is true that a biomechanical study will determine if it is really optimal for your footprint to have the foot completely straight or something rotated, but this turn will be minimal.
It is normal to see cyclists with feet, let’s say, open; or on the contrary, closed, pointing inwards. These types of footprints are incorrect, power is lost and the likelihood of injury is increased.
Once you have adjusted the cleat and the position of your foot on the bike, the next step is to adjust the shoe to your foot.
Adjust the cycling shoe perfectly
It is very important that you try the shoe with a cycling sock, and not with any other garment. If you can, even try it in the store with the sock you normally wear. A millimeter in a cycling shoe can mean the difference between comfort or discomfort.
Finally, it’s time for the pure fit of the shoe to your foot. Each foot is a world, has the plant more or less arched, the instep more or less bulky, the fingers more or less triangular. Therefore, your adjustment is yours. Put on your cycling shoe and start adjusting. If your adjustment is of laces, it will be more complicated to find the optimum point of adjustment. For this reason, micrometric adjustments with wheels have been imposed, the most famous is undoubtedly the one developed by Boa Technology.
Avoid cords helps you to better fit to prevent your cordonera is entangled with the mobile elements of the bicycle, especially the chain and development.
With these systems is simple: put on the shoe and, before tightening the dials, stand up, leave some weight in your footprint and let your foot fit into the shoe. Do not adjust your cycling shoes sitting.
Once standing, from the toe to the instep. There are several ways to do it, we advise you this: adjust the toe, and go up, towards the ankle, adjusting. In this way, do not adjust the ankle first, losing sensitivity and pressure sensation in the front part of the instep and fingers. Adjust the velcro, if worn, so that you feel some pressure but no discomfort. And then, adjust the two dials so that you feel your foot picked up but not pressed. The trick that is usually used is to step on the outside and the inside of your foot and the shoe does not move and does not hurt your pressure. That means that it is well adjusted. Finally, adjust the last dial to immobilize your foot with respect to the cycling shoe. Keep in mind that in summer, with the heat, your foot swells a little.
A basic tip is to give it a little time if your cycling shoes are new. The materials take a few exits to completely conform. It is also very important that you readjust as you go: if you notice that your foot falls asleep, that it hurts, stops, readjusts and tries again. Note, even mentally, these changes, because once you know the micrometric point of your adjustment, it will take you a few seconds to adjust your cycling shoe. For example, if you know that there are three points of the first wheel and two of the second, you can put the shoe and adjust it in just a few seconds.