If you are thinking of trying automatic cleats, go for it. Make the change. The difference is staggering: more energy transfer, better efficiency, and more control.
Although I'm not going to lie either, falls can and do happen. Stopping and letting go of the coves is not as simple as it seems, especially in your first few times. But don't panic! Here we tell you the main advantages of wearing shoes with cleats for cycling.
6 tips for using cleats in your training
Be particular in the placement of the cleats
Position the cleat so that it engages with the pedal right where your foot naturally wants to land. It is usually just below the front of the metatarsal, although some prefer it further back. From there, adjust the left-to-right rotation and placement of the cleat; the goal is to make the final latch position feel natural and comfortable.
Additionally, some cleats have easy-release or harder attachment options; so choose the setting that suits your skill.
Customize the tension
Some clipless pedals like Shimano SPD's offer adjustable tension. If possible, loosen the cleat retention mechanism on the pedals so you can easily release them while you learn. Over time you can adjust them again if you are more confident.
Then get on your bike – you can use the hallways of your own house or street poles, ask a friend to hold the bike for you, or place your bike on an indoor platform to practice kicking in and out of the pedal. . Different cleat / pedal combinations may require different movements, but in general, you should consider moving your heel away from the bike to release the cleat.
Practice at home
Before you even get on the bike, stand on your bike and practice putting one foot in and out of the pedal by turning your heel outward. Do this until it feels natural, 50 times if necessary. Repeat with the other leg to build muscle memory.
Try it in a safe place
The next step is to go to a safe place, one without traffic or with a grass that hurts less if you fall, to practice starting, stopping, and unbuttoning as you move.
From a stop, straddle your bike while standing. Hold with one foot as you balance on your free leg. Moves the engaged pedal to the top of the pedal stroke (12 o'clock position). Press that pedal to roll the bike forward, and as you accelerate, get up on the saddle and find the opposite pedal to hold on and begin pedaling.
If you lose contact with the opposite pedal, don't worry. Just look straight ahead and continue pedaling while hooking your foot. If the bike moves forward, you will not fall; the faster you go, the easier it will be to keep your balance.
Push down to free yourself
This is why so many mistakes happen. Automatic cleats are designed to keep your foot hooked when pulling up, even if you twist your ankle a little so you don't accidentally release it when running, climbing a hill or jumping a log.
To improve your release skills and make releasing easier, be sure to press down on the pedal and rotate your ankle to release it. If you pull up while trying to release, the cleat will not loosen and you will get stuck.
When trying to free your foot, think about turning your heel away from the bike, don't lift your foot.
Let go well in advance
This part is important: don't wait until the last minute to let go. As you roll to a stop, shift your weight to the foot that remains attached, and then release the foot that you will put on the ground and gently leave it on the pedal, so when you come to that stop, you can put your foot on the ground quickly.
As the bike slows down and stops, step forward with your free foot to straddle the top tube using your leg for support so you can stand up comfortably until it's time to hook up again.
Professional tricks to use cleats on the bike
- Use grease or Loctite for the cleat bolts and check them from time to time to make sure they are tight.
- Lubricate your pedals and change your cleats as needed to make them work properly.
- When riding in road shoes, stay away from soft dirt and gravel if possible, as these will clog the road studs and make it difficult to engage or disengage.
- If you're riding off-road, gravel, mountain, or cyclocross, make sure there's enough space between the cleat and the sole of your shoe to clear mud and sand. Shims (spacers) can help.
