An interesting, but apparently untested, question is whether a mid-foot cleat position aids triathlon performance, by reducing use of the plantar flexors while on the bike and thus saving them for the run, and/or by allowing a more aerodynamic position (since the leg is effectively shortened such that the saddle can be lowered).
This is the reason I moved my cleats back as my calves were taking a beating on the bike and killed my already crap run.
Max power came down initially, but seems to be back to where it was. No real change in FTP, but I do seem to be able to ride closer to my FTP and then run off OK where as prior to moving my cleats a ride close to FTP meant my run was screwed.
Again, n=1 so make what you will of the above.
Just to add back my experiences now that I’m on a frame(Dual)which is allowing me to position myself at an effective STA which maximizes the midfoot position.
For this guy all I can say is what a dream. I am pushing the limits of my 58c Dual. Saddle nose is dead center over the bb at 810mm and I’m nose riding it(the Max is my favorite bike component EVER). 130mm stem as well so I’m way out, but it’s so comfortable I cannot believe it.
The one area I have noticed a superb feeling is over the top. I cannot articulate it any better than saying my midfoot position coupled with being so far forward just throws my foot right over the top. I couldn’t find a dead spot in there if my life depended on it. I can’t say if it’s better b/c I can’t scientific with you guys on PM’s and number crunching. I’m pushing the same gears, same speed, but I’m just comfy as all get out now. At the very least I have achieved a much more aerodynamic position, lowered stack 4cm and am will be down another 3cm when I get my new headset top cap…I cannot believe the metamorphosis of my frontal area now in the mirror. I have tried a pseudo lower position resting my elbows on top of my base bar and it feels outstanding…can’t wait to take the high stack top cap out. Here is the big winner>>>>>
I can categorically say my legs are a completely different animal for running off the bike though, for this there is no doubt. I am actually doing 100% of my runs after riding b/c my legs feel so freaking great.
I posted this to you via PM, but it’s relevant to post here as well. Cleats back moves the FOOT forward - which is the same as moving the BODY back (sort of - it also reduces ankle ROM). What I would try is shorter cranks - rather than saddle forward - to bring you back some. This will also reduce ROM further, which might also help your achilles.
Just keep in mind that changing cleat position without changing other stuff will affect other body angles. But moving saddle forward may not be optimal if you were already riding steep. That’s why I’d go with shorter cranks. Shorter by however much you moved your cleats rearward (if possible).
I posted this to you via PM, but it’s relevant to post here as well. Cleats back moves the FOOT forward - which is the same as moving the BODY back (sort of - it also reduces ankle ROM). What I would try is shorter cranks - rather than saddle forward - to bring you back some. This will also reduce ROM further, which might also help your achilles.
Just keep in mind that changing cleat position without changing other stuff will affect other body angles. But moving saddle forward may not be optimal if you were already riding steep. That’s why I’d go with shorter cranks. Shorter by however much you moved your cleats rearward (if possible).
Thanks Jordan this is great stuff. I was actually riding extremely slack or what I would consider slack. I was on a road bike with a Thomson flipped forward…5cm behind bb for saddle nose. Once I went to the Dual I was able to get the nose to dead center over the bb. Feels outstanding there, but I will digress to our email banter. Thanks for the tips this stuff is gold…appreciate.
Kind of funny, I moved my cleats back as far as they would go and I have just the opposite. Don’t feel near as strong, cadence has gone down, much more muscle fatigue on the inner thighs. I will stick with it for a little while, at least until I have my PF under control.