I just put my new SPD-R cleats on my new Carnac shoes and was wondering what is the best position for the cleats: forward, middle or rear? If I put them as far forward as they will go it will create a longer “arm” to the ankle, but I will be pushing down with the “stronger” part or the foot vs. if I put them father back I will be pushing down with the middle of the foot. and for a Tri position (80 degree’s) on the bike it feels like you can’t generate as much power pushing down with the middle of the foot. (or at least it feels like you don’t have as much control)
Just wondering what experience you have had …?? Does it make that much of a difference or is it just personal preference…??
I’m far from an expert but I set mine to what I believe is generally called ‘neutral’ so that the ball of my foot is directly over the axle of the pedal. Somewhere on this site is Slowmans recommendations…but a basic internet search will dig up a ton of info on setting cleats than you hope for…
I had Ian of Fitwerx do a fitting for me last winter and as part of that fitting he set my cleats. Once I upped my bike mileage in the spring I developed a tremendous case of achille’s tendonitis on the run, only relieved by sliding my cleats all the way back. Tendonitis went away in four days. I gleaned the insight from Bjorn Andersson hisself.
From what I’ve been told, cleat position is also dependent on your own positioning on the bike. I was fitted by Bicycle Sports on my TT bike (road geometry). Based on being positioned in more of what they refer to as slam positioning (rear saddle position), they moved my cleats forward of a neutral position (ahead of the ball of the foot). I found that it slightly smoothed out my pedal stroke. The positioning is also the same for my road bike. For the prior 1-1/2 years, I’ve maintained the neutral cleat position until the change on the TT bike. After that change, I used the same cleat position for both.
When I put together a track bike, I was positioned further forward, and was told by the same person who fitted me that I should move my cleats back toward neutral. (Crank length was also shorter and a potential factor in that change.)
Sure, I’ve tried putting cleats on the top and sides, even the heel, but, I like them better on the bottom of the shoe.
Position cleats so that the pedal spindle passes directly under the center of the distal end of the second metatarsal head, not the “ball” of the foot. Adjust forward or back from here, especially if you have injuries or pain associated with positioning, but this is the right place to start if you don’t know where is best.