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there are some out there that talk about aligning the center of the pedal axle and also the center of the cleat with the ball of the foot 1975 called it want its cleat location back if you do that you will get foot problems knee problems and probably saddle issues too a really good hack would be to take the CLE as far back on the Sho as it’ll go what we’re trying to do is we’re trying to get the pressure away from the toes um what this typically results in is less tension through the for foot it can relieve pins and needles and numb feet but can also relieve symptoms from such as knee pain uh it’s worth noting that if you take your cleat from here to here you are increasing your saddle height so if you’re taking your cleats further back have a go knocking the saddle down by 5 or 10 minutes at the same time as an aside it’s also worth thinking about starts you can do that at the cleat by moving it from left to right this is a left this is a left shoe is it a left shoe um this is a left shoe if you move it under if you move the cleat underneath the ball of the foot we’re stancing the foot away from the bike so we’re getting your feet further apart
32 Comments
My 1minute sprint power goes up with a forward cleat but generally somewhere around lateral ball 5th metatarsal . Pointing toes down also changes the foots lever and and muscle recruitment which i seem to prefer a little bit.
Think I'll stick with my wet shoes
But cleats forward will increase power output. It's like when you sprinting, you running on your mid-foot not a flat feet
Flat pedals for more joy cycling…. Imagine being able to get off and walk around in comfort!
I just wish that Lakes would have a straighter last
I just put the cleats on. Never had a problem. Can ride for hours with no pain. Either I got lucky and put them exactly in the perfect position for me, or, people over exaggerate the difference moving them a bit.
I ride in Crocs, it's better
I've been aligning the pedal axle with the ball of my foot for the past 20 years. Never, NEVER had a problem. Not with anything. Until Bike Fitters came along. Now my saddles too high, my stem too long, my bars too wide, my cranks are too long and my Q factor's out. Now I ride thinking every niggle is a bike fitting problem.
Having my cycling shoes fitted by a specialist sports podiatrist was the best investment I've made in my cycling. Highly recommended
And here’s me wondering whether I should wear my Nikes or my Reeboks for today’s ride.
moving my cleats back does not help, due to my collapsing arches. Even with an insole I had to move cleat forward to get my knee to track better
You guys here ate confusing the shhh I out me… Lol
Love the Speedy
Good advice, I’ve done it myself,but…there’s always a but.
By doing that you’re effectively increasing the crank length. Cause your toes are now far more forward (in front of the pedal axle) than they used to be, hence your legs will be pedalling in bigger circles.
So a secondary recommendation should be to shorten the crank length and that’s where it becomes more expensive and tricky with more bike fitting adjustments.
Totally agree
I tried moving my cleat backwards and had nothing but knee issues… Went for a bike fit and the fitter moved my cleats forward to the "ball of the foot" and I've not had any issues since.
I’d love a bike setup video from James. Like answering questions that aren’t common! for example, why is my all singing all dancing endurance bike so damn twitchy when on the drops! Yet it’s the most planted thing on the hoods!
Flat pedals for me, I can put my feet wherever I want and walk around perfectly normal off the bike 🙂 never given me any knee issues.
This is a very worthwhile tip – Moving the cleat as far back as it will go. Helped me tremendously
1975 called and wants it’s pretentious, know it all, looking down on everyone attitude back. This is the classic guy that talks utter shite and just picks whatever is the most expensive item and says it’s amazing. Every video he makes talks about stack and reach as if it’s some black magic art. Talk about making a career out of something so basic. 🔔end
Lol funny that's how I pedal with flats.
One of things that I learned from a TrainerRoad workout is to pedal from thigh down through the pedal. I sometimes forget and try to pedal with my feet, causing my toes to go numb. When I relax my toes, my feet relax.
I could be wrong, but your power should come from the Quads (down) and Hamstrings (up), not from the Calf.
This guy always says the opposite of what other bike fitters say
This is terrible advice, should be pushing on the ball of your foot. Not riding a bmx.
There is no generic advice that fits everyone. Following this advice actually reduced my proprioception and resulted in my pelvis sitting crooked on the saddle. I now have the cleats set up so the pedal axis is roughly 15mm behind my first metatarsal joint, and I am again square on the saddle. I still need to correct the muscle imbalances though.
It seems like this would basically cancel your sprinting power.
What I don’t understand is that when you move the cleat back and lower your saddle, the chance of hip impingement is drastically increased. Going down further in crank size is only remedy. What am I not understanding?
Us MTBers have been doing this for years, helps us get our heels down (for descents).
Tried it. Didn’t like it.
I did this and saddle down 10mm, much better position for me, actually i couldn’t believe the how big effect of this small change has on comfort and power, felt it immediately 🎉thanks
So the downhill Mountain Bike crew were right? (Those that clip in at least!)
That cleat rearward position is best for maximising toe overlap with the front wheel. Makes low speed corners fun.