Over the next while we will be assisting to make sure your bike fits. After last weeks article on positioning your cleats, we will continue from the ‘bottom up’ and start by making sure your cleats and shoes are set properly before moving on to knee positioning, saddle height, frame choice, stem length and various other aspects to balance your cycling experience.

We will consult various experts on the topic to ensure we not only cover the topic, but cover a variety of opinions. Why not discuss it on the forum here?

Our first article will see us speaking to Chain Zhou at Shanghai Bike Shop: Chains Sprockets. Chain opened his store in 2008 after 4 years experience riding with cyclists in Shanghai from all over the world. Chain's cycling passion started a long time ago when he was in college. After 2 years working in a law firm, Chain decided to follow his passion and opened his store. Chain is an active member of the Shanghai Cycling scene taking part in races around Shanghai. For more information on his team or shop please have a look at www.chainssprockets.com

We have also consulted our elite level Coach - Michael Carter at Echelon sports to utilise his numerous years experience.

Firstly, let me start by being clear that you should always buy your cycling shoes from a reputable bike shop. Buying shoes which are fakes or which are not from a reputable bike shop may save you some money, but could cause a whole range of issues including long term damage to the nerves in your feet to serious damage to your knees. Make sure you are confident in the member of staff that assists you and try a few different shops to find a pair of shoes that are comfortable and durable.

Many people feel that proper cycling shoes are only for elite or professional cyclists and are hugely expensive. However, if you are a cyclist who rides more than 3-4 times per week, you can gain some huge benefits from cycling specific footwear, for a more reasonable price than you may think. The soles of a cycling specific shoe are very stiff, so the pressure you put on the pedals is more directly transferred to the pedals. This means you have to use less effort to push the pedal down. A good pair of shoes, that are properly set up will assist your foot and ankle and knee to be in alignment ensuring you are not in discomfort or causing damage in any way. Overall, if your feet are used efficiently, they will make your legs less fatigued and on a long ride this means YOU are less fatigued and increase your performance and health!

Check your cleat alignment and setup to get the most out of your cycling - stiff carbon soles from Specialized

The most expensive shoes are not always the best for you, and the cheapest are rarely the best. There is a huge variety of shoes on the market to suit a huge range of cycling styles and price ranges. Once you decide how much you want to spend, the shoes in your price range will have very similar features, materials and counties of origin. Choose a good shop that you trust, and if you have never heard of a brand you are considering – do more research!

Make sure you purchase shoes which will suit the type and style of riding that you do, and when shopping bring or wear a pair of cycling socks as this is what you will be riding in! Once you have a pair of shoes that fit, we can move to setting up your cleats.

To set up your shoes, we will pass you over to the expert: Chain Zhou.

**Please note that incorrectly set up shoes and cleats can cause issues, for example too rearward a shoe position (cleat too far forward) can result in Achilles’ tendonitis – OUCH!**

Finding the ball of your foot - this professional grade product from Bikefitting.com can help you ride more comfortably - quickly!

“As you spend more time riding and gain experience, you may find moving your cleats forward or back may be more suitable to you based on your personal preference." Says Chain. "The basic rule of thumb when first starting out is to position the cleat such that the ball of your foot is over the pedal spindle (This area of your foot is also known as the metatarsal head, this is the big bump that sticks out beside your big toe – ed.). At the shop we have this machine from Bikefit.com which assists us to ensure cleats are positioned at the ball of the foot.”

Chain quickly and effectively lines the machine up with the metatarsal on your foot

Chain quickly double checks my cleats are aligned with where we marked my metatarsal

To ensure you have your cleats where you want them, perform a brief 10 minute warmup to get your body into the riding position then check in the power position: with the right crank arm in the 3 o’clock position and the bottom of the foot horizontal to the ground. “Be sure to make sure that the bottom of you FOOT is horizontal, many people have the bottom of the SHOE horizontal which is incorrect” says Chain.

Chain drops a marker from the front of my knee to ensure it drops through the centre of the pedal axle with the crank at 3 o'clock

If you look closely, you can see our marker falling directly through the pedal axle above for perfect alignment

You may be asking why have the cleat here? If you are trying to transfer force from the shoe/foot to the pedal this part of the foot provides the greatest contact or surface area. Cleat position fore-aft has become most important due to the incredible stiffness of todays cycling specific shoes.

Watch this space for our next article to cover positioning your knees for maximum comfort and POWER!

What do you think of this article? Chat on the forum HERE