Transitioning from flat pedals to cleats and clipless pedal systems marks a significant upgrade for many cyclists. These systems utilize cleats that engage seamlessly with specific pedal bodies, offering a secure connection between the rider and the bike. Cleats and clipless pedals are employed across various cycling disciplines—road, gravel, and mountain biking—but they are often designed with the unique demands of each riding style in mind.
The term ‘clipless’ can cause confusion, as it implies you still ‘clip in’ to the pedals. The name originates from the fact that clipless pedals no longer require the traditional toe clips (or straps) that cyclists once used to secure their feet.
In this guide, I’ll walk you through the essentials of riding with cleats, covering the advantages, potential drawbacks, various cleat types, and how to effectively use clipless pedals. Use the links below to navigate to sections of interest.
Table of Contents
When did people start cycling with cleats?
Cleats were first introduced to the cycling world in 1984 when Look adapted its step-in ski-binding technology for use on bikes. This innovation quickly proved its worth, with Bernard Hinault riding Look’s pedal system to victory in the 1985 Tour de France, marking a pivotal moment in cycling history.
Today, cleats are a standard feature in road cycling, and many off-road riders have also embraced them. Clipless pedals and cleats have become so integral to modern cycling that they stand as one of the most significant innovations the sport has seen.
Is it better to cycle with cleats?
Many cyclists believe that riding with cleats enhances pedaling efficiency, as clipless pedals promote full engagement throughout the pedal stroke, rather than focusing solely on the downward push. However, some research suggests that the notion of pulling up on the pedals may not actually contribute significantly to efficiency, making the perceived improvement more of a sensation than a measurable advantage.
That said, clipless pedals provide a critical benefit by preventing foot slippage—especially important during high-cadence efforts, sprints, wet conditions, or off-road riding. For riders looking to weigh the pros and cons of clipless versus flat pedals, we have an in-depth guide covering both.
In addition to stability, cleats can enhance comfort, particularly on long rides, by keeping your feet in an optimal position, reducing the need for constant adjustments. Although transitioning to clipless pedals is a key milestone for many cyclists, it can be daunting for first-time users. This guide is designed to break down the different types of cleats, recommend clipless pedals based on your riding style, and offer practical tips to ease the learning curve.
If you’re upgrading your pedals or trying clipless systems for the first time, check out our detailed guides on the best road bike pedals and the best mountain bike pedals.
What type of cycling cleats do I need?
Clipless pedals generally fall into two categories: those using two-bolt cleats and those using three-bolt cleats. The choice between them largely depends on the type of riding you do and the specific demands of your cycling discipline.
Two-bolt cleats
Two-bolt cleats, as their name suggests, have two points of attachment to the soles of your shoes.
They are made of metal and are used mostly with double-sided mountain bike pedals. Two-bolt cleats are often small, enabling cycling shoes designed for these cleats to have an outer sole with treads around the edges. This also means the cleat is recessed into the shoe’s sole.
This makes walking in shoes for two-bolt cleats easier than with three-bolt cleats, so they’re typically used for mountain bike shoes, gravel bike shoes and shoes for commuting, which are all likely to see some off-bike action.
Two-bolt cleats are typically used with pedals with double-sided entry. This makes clipping into and out of these pedals easier than other clipless pedal designs because you don’t have to worry about whether the pedal is the right way up.
Three-bolt cleats
Road cycling shoes are typically equipped with three bolt holes in the soles to accommodate three-bolt cleats, which are noticeably larger than two-bolt cleats and usually made of plastic. This larger cleat provides a wider contact area between the shoe and pedal, improving stability and potentially enhancing power transfer during rides.
However, shoes designed for three-bolt cleats often have smooth soles, making walking more challenging. Additionally, pedals compatible with three-bolt cleats are single-sided, meaning you need to flip the pedal to clip in, which can be tricky for beginners but is quickly mastered with practice.
There’s nothing stopping you from using two-bolt cleats and pedals on a road bike. In fact, they may offer a practical advantage if you’re planning a tour or need to walk around during a coffee stop, especially in wet conditions.
Different clipless pedal systems
After selecting between two-bolt and three-bolt cleats, the next step is choosing a specific pedal system. It’s important to note that various systems are available, but they are not interchangeable with one another.
Shimano SPD
The Shimano SPD system is the leading choice for two-bolt pedals, widely favored by off-road cyclists. Its compact metal cleats engage with double-sided pedals, which typically feature an adjustable spring tension mechanism at the rear, allowing riders to fine-tune the release tension for easier or more secure clipping in and out.
Different SPD cleats are available, offering either single-angle or multi-angle release options. For a detailed comparison, check out our guide on Shimano SH51 vs. SH56 cleats, which breaks down the key differences.
While Shimano is the primary manufacturer of SPD pedals, other brands like Ritchey and Look also offer compatible models.
Crankbrothers
Crankbrothers offers an alternative two-bolt system, featuring metal cleats similar to Shimano SPD, but designed to engage with a wide metal bar across the pedal. In the Eggbeater pedals, this setup provides four points of entry and excellent mud-clearing capabilities, though it doesn’t offer the same level of foot stability as Shimano SPD pedals.
Unlike SPD systems, Crankbrothers pedals don’t allow for adjustable release tension, but you can choose cleats with different release angles. For improved foot stability, Crankbrothers also produces pedals with a two-sided body, like the Mallet model.
Shimano SPD-SL
Shimano’s second pedal and cleat system is the road-specific, three-bolt Shimano SPD-SL. This system utilizes a large, triangular plastic cleat, which may extend beyond the edges of narrow road cycling shoes. Shimano SPD-SL cleats are available with varying degrees of float, easily identified by their color coding.
The system provides a broad contact area between the cleat and shoe, with an adjustable spring-release mechanism located at the rear of the pedal for fine-tuning.
Look Keo
A key competitor to Shimano’s SPD-SL system, which it predates, is the Look Keo pedal system, also using plastic three-bolt cleats. Similar to Shimano SPD-SL, Look Keo cleats are available with different float options, though they are slightly smaller and narrower than Shimano’s.
Certain Look Keo pedals feature an adjustable spring-release mechanism at the rear, much like Shimano’s. Another variant, the Keo Blade, incorporates a carbon leaf spring beneath the pedal body to secure the release mechanism. Additionally, Look-compatible pedals and cleats are available from other brands.
Wahoo Speedplay
Adding to the complexity, Wahoo Speedplay cleats, although designed for road cycling like Look and Shimano, feature four attachment points to the shoe. While there are a limited number of shoes with four-bolt drillings, the more common method is to use the included adapter to attach the Wahoo Speedplay cleat to a standard three-bolt shoe.
In this system, the Wahoo Speedplay cleat incorporates the adjustment mechanism that controls the float between the shoe and pedal, with small screws for precise tuning of the float angle.
Most Wahoo Speedplay pedals are double-sided, but it’s important to note that you cannot adjust the release tension within the Speedplay system.
Time
Time, which is now owned by SRAM, plays a smaller role in both off-road two-bolt and road-specific three-bolt pedal systems.
Its two-bolt system features a metal cleat secured by a spring-loaded retainer at the front of the pedal body.
For the three-bolt system, Time pedals utilize a plastic cleat. The three-bolt road pedals include a rear retainer that remains in the open position until you clip in. Similar to Look Keo Blade pedals, there’s a carbon leaf spring beneath the pedal body that provides tension to the release mechanism.
How to set up cleats on cycling shoes
We have extensive information on how to install and adjust cycling cleats, but the first step is to set them up loosely and assess how they feel.
The key aspects to get right include the forward and aft positioning of your cleats, the side-to-side placement (stance width), and the toe in/out angle.
A common starting point is to position the cleat directly under the ball of your foot, aligned with your shoe. You may naturally ride with your toes either angled in or out, so feel free to adjust the cleat angle accordingly. Additionally, you might find a preference for the cleat positioned slightly further forward or backward.
Don’t forget to switch to your new clipless pedal system. On your initial rides, carry an Allen key with you to make on-the-fly adjustments to your cleat position if needed.
A reputable bike shop can assist with properly attaching the cleats to your shoes, although they may charge a fee for a bike fitting service. You might also need to adjust your saddle height to ensure a comfortable ride.
How to cycle with cleats and clipless pedals
Although cleat and clipless pedal designs may vary, the technique for using clipless pedals is largely consistent across different brands and models.
To clip in, slide the front of the cleat beneath the pedal’s catch and push down firmly with your heel. You should both hear and feel the cleat engage when it’s properly secured.
To unclip, simply twist your heel outward. With practice, this motion will become second nature.
A good way to practice is to start by leaning against a wall, repeatedly clipping in and out of the pedals until you feel comfortable. Afterward, move to a quiet road or, preferably, a smooth grassy area to build your confidence.
Be cautious during sudden stops in urban environments, such as at intersections, narrow streets, and traffic lights. It’s advisable to unclip before approaching these areas.
And don’t be alarmed if you take a tumble while getting accustomed to cycling shoes with cleats; even experienced riders have experienced this!
Through my blog, I aim to share insights on the dedication, care, and attention cycling demands, whether you’re tackling a mountain pass, speeding along a smooth road, or refining your bike’s setup. My mission is to provide well-researched, practical guidance that makes cycling more enjoyable, safer, and accessible for everyone with a passion for two wheels.
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