21.02.2024 | Reading time - 53 min(s)

Guide to cycling pedals and shoes

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Posted in: Accessories, Clothing, Customer Services

You don't have to own cycling shoes in order to ride a bike, but most people who become serious about cycling end up investing in a pair at some point. They make your cycling easier, more efficient, and altogether more enjoyable. Not only that, but they can also help with potential knee injuries and other ailments that you may suffer from while cycling.

We also have a comprehensive guide on all things Cycling Shoes and Pedals here.

Fast Forward to:

Road Shoes and pedals
Road Cleats
Flat Pedals and Shoes
Mountain Bike Shoes and Pedals
Recessed Cleats
How Stiff Soles Affect Cycling Shoes
Top Tips on Pedals and Cleats

To the uninitiated, cycling shoes can seem a little complex, but they're really quite straightforward. All cycling shoes are stiffer on the sole where the shoe meets the pedal, and some have cleats on the bottom that clip into specific pedals you can put on your bike. Perhaps the most confusing aspect of the pedals below is that they're all called 'clipless pedals,' even though you clip into them.

bike shoes red | guide to cycling pedals and shoes

There are essentially two kinds of shoes with cleats: Those designed with walking in mind, and those designed to make cycling as efficient as possible (and as a result the walking part becomes a bit more difficult.) Also worth noting is that because you can get different kinds of cleat systems – each one specific to a certain type of pedal - cleats come supplied with the pedals and not with the shoes. So without further ado, here's our guide to cycling pedals and shoes in case you're thinking of investing in a pair and taking your cycling to the next level.

ROAD SHOES AND PEDALS:

Road cycling shoes are what many people have in mind when thinking of dedicated cycling footwear. The soles can be virtually or totally inflexible, and they all feature a cleat that clips into dedicated bike pedals. The soles are also very thin in order to deliver maximum power transfer possible and to maximise that feeling of being dynamically connected to the bike. With road shoes you also get the efficiency of being able to utilise more of the pedal stroke thus eliminating 'dead zones' in the stroke. Because of the stiffness of the uppers as well as the sole, it's important to get a really good fit.

Although there's more than one kind of cleat system for road shoes, one of the most popular kinds remains the ‘Look' system invented more than 30 years ago. With this system, the cleat is bolted on to the sole of the shoe instead of recessed, so you wouldn't want to walk far in them. Another popular road pedal are Shimano which accept the Shimano spd sl cleats.

Road cleats

Road cleats have a very specific shape and are bigger than their MTB equivalent. The larger size gives a broader base for the foot that spreads the force over a larger area to give greater efficiency and comfort over long rides. A road cleat will sit out from the sole of the shoe so road shoes are designed for use on the bike with limited walking ability. If you do walk in your cleats, it will wear them out very quickly so best to avoid unless over very short distances.

If you are looking for a shoe to give you the greatest efficiency and comfort and do not need to walk any significant distance then road cleats are for you.

The Specialized Torch 1.0 is affordable, light and stiff for maximum cycling efficiency. Click the pic to find out more about this shoe.

Although there’s more than one kind of cleat system for road shoes, one of the most popular kinds remains the ‘Look’ system invented more than 30 years ago. With this system, the cleat is bolted on to the sole of the shoe instead of recessed, so you wouldn’t want to walk far in them.

look cleats being bolted | guide to cycling pedals and shoes

Road cycling cleats are bolted to the sole of a road shoe. Shown here is the Shimano SPD-SL cleat

Shimano’s SPD-SL R550 pedal that fits the cleat shown directly above.

Look road pedal that uses a look specific road cleat.

Non-clip MOUNTAIN BIKE/LEISURE SHOES AND PEDALS:

These are much more what would be considered a normal-looking shoe, and the only part of the shoe that's stiffened is where the sole makes contact with the pedal. Paired with a pedal such as the below, you can attain maximum grip but not being clipped in to the pedals and the bike.

The Endura Humvee Flat Pedal Shoe can't receive cleats, but features super grippy rubber instead.

Many people who use the shoes without a cleat use flat pedals or ‘flats' that look like a standard pedal but have raised pins to add extra grip. These help your feet stay on the pedals when you're bombing downhill Just be sure to use specific shoes that have a toughened sole.

The DMR V6 Flat Pedals.

You also get mountain bike/leisure shoes that take cleats. In this case, the cleat is recessed into the shoe's sole instead of bolted on, which means that unlike road shoes you can walk around comfortably without making that clip-clop sound.

giro-petra-vr-womens-mtb-shoe-sole

The cleat is recessed into MTB/Leisure shoes to make walking straightforward.

Shoes such as these would would use a cleat system called the SPD. Some of the SPD pedals come dual sided and some, like below, have a flat on one side and a clip on the other so you do not have to clip in every time.

The Shimano M324 SPD Pedals, with the SPD clip on one side and a normal flat pedal on the other. Perfect for people who are unsure about using cleats and want to mix and match.

MOUNTAIN BIKE / EXPERT SHOES AND PEDALS:

The big difference between off-road/mountain bike pedal systems and their road equivalent is that the shoes accept a sunken cleat which allows you to walk in the shoes without the cleat coming into contact with the ground. This is especially useful while MTB biking, gravel cycling, touring or cyclocross races - any cycling where it would be useful to be able to walk in the shoes as well as clip into. The Shimano terminology for these pedals is 'SPD pedals'.

Recessed cleats

Mountain bike shoes and touring bike shoes will come with recessed cleats (also know as mountain bike cleats or 'SPD' cleats). These are recessed in order to secure you to the bike but also allow you to walk when you are off the bike. Below, are the types of cycliss and riding these cleats would be ideal for.

Mountain biking

Mountain bike cleats are great for cross country mountain bikers as they secure you to the bike and increase efficiency but also allow you to walk if there is a section that you have to push or carry your bike.

For trail centre and downhill it is very much a personal preference based on skill and confidence. On the one hand, the cleats secure you on the pedal and stop your foot getting bucked off the pedal but on the other hand, some people fear not being able to unclip in time in the event of a spill.

Touring biking

Similar benefits are to be found by clipping in when touring on your touring bike. It provides more efficiency (especially uphill), it secures your foot on the pedal in rain and times that might make your foot slip, and the recessed cleat allows you to walk in your shoes in relative comfort.

Gravel cycling

This one is all about personal preference. You can actually choose either cleat for gravel riding off road or on-road. Choose the recessed spd style if you want a shoe that gives you a bit more efficiency and the ability to walk in the shoe; or choose the road cleat system if you prioritise efficiency above all else and reduce the ability to walk when not on the bike.

Cyclocross riding

We are talking pure cyclocross racing here - a cyclecross track will commonly have sections of stairs or steep muddy slopes where you need to carry or push your bike so having the ability to walk or run is essential. For this reason, recessed cleats are a must. The other consideration is how still a sole to use which we will discuss next.

Cycle touring shoes will also feature this cleat system.

Mountain bike/expert shoes are stiff, with recessed cleats and lugged soles. Here, the Women's Shimano XC1.

Shimano ED500 SPD Pedals.

How stiff soles affect cycling shoes

As we touched on earlier, one of the features of cycling shoes is how stiff the sole is so we thought it would be a good idea to give the pro's and con's of having a stiffer sole on the different styles of cycling shoes.

Sole Stiffness on Road Shoes

There is a direct correlation between the price of a road shoe and the stiffness of that shoe. The more expensive, the stiffer you get. That's basically down to the fact that the stiffer the sole, the better power transfer you get. You will waste less energy bending your foot also which can also result in less fatigue over longer distances.

Sole Stiffness on Mountain Bike Shoes

The benefit of a stiff mountain bike shoe is the same as on a road shoe however it's the trade-offs we need to discuss here. The pro is that you will have a more efficient shoe but the stiffer a sole you have on mountain shoes, tha more difficult it is to walk in them. The lack of flex in your sole due to the stiff sole means walking is harder. When choosing, it is handy to weigh up how much walking you will be doing in the shoes and choose a sole stiffness based on that. The higher the proportion of walking time, the less stiff the sole you need.

See Shoes by brand here

A FEW TOP TIPS ON PEDALS AND CLEATS

Most cyclists ride most efficiently when the cleat position allows the ball of the foot to be over the pedal spindle.
An easy way to figure out which cleat you need is that MTB style use two bolts while road pedals accept cleats that use three bolts.
Be sure to match pedals with specific cleats - for example; Shimano pedals only match with Shimano cleats and in Shimano's case, Shimano SPD SL pedals match the SPD SL cleats and the SPD cleats match the SPD pedals.
It is usually most comfortable to match the gait of your walking style (i.e if you walk toes pointing outwards/inwards when walking, set your shoe up the same).
The first time you ride with cleated shoes, practise stationary while holding on to a fence and once comfortable with this move on to soft grass or traffic-free road so you can concentrate on what you're doing.
Practise clip in into the pedal and releasing without looking down. Most important, practise unclipping your dominant foot whenever you're coming up to a stop.
To help ensure you get a great shoe fit, Specialized have supplied our Edinburgh Bruntsfield and Newcastle brances of our shops with a foot measuring tool. So if you're near our Bruntsfield or Newcastle branches just pop in to get fitted! You can even check out Specialized Ebikes while you are in.
What size shoe am I? See our size chart here.

Author

Ross Howieson

Content Creator

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Guide to cycling pedals and shoes

ROAD SHOES AND PEDALS:

Road cleats

Non-clip MOUNTAIN BIKE/LEISURE SHOES AND PEDALS:

MOUNTAIN BIKE / EXPERT SHOES AND PEDALS:

Recessed cleats

Mountain biking

Touring biking

Gravel cycling

Cyclocross riding

How stiff soles affect cycling shoes

Sole Stiffness on Road Shoes

Sole Stiffness on Mountain Bike Shoes

A FEW TOP TIPS ON PEDALS AND CLEATS