Originally Posted by Ravuthpum
I'm going through the same exact problem as the OP....
I'm currently in the process of trying to perfectly align the cleat onto the shoes. ... I'm doing it the trial and error way. After 2 weeks of riding with the spd's, there is less pain than before, but the injury gets agitated once again when I ride with no hands. Something about my back being completely vertical places my leg in a awkward angle and makes the knee hurt when bending
I wish I had gone with speeplays
. I really feel that the SPD's don't offer enough float for me. Anyone have advice?
If you still have the pedals with the toeclips, remount them. Wearing the shoes which you use with the spds, ride for about 6-8 miles, without the straps tight - completely loose is best (if you used toeclips).
The 'cage' of the pedals with toeclips will likely leave a 'mark' across the shoe sole. Your leg will self-align during this ride and the 'mark'/line will follow the natural alignment your ankle/leg/knee/hip uses.
Now align the spd cleat bolts parallel to that 'mark'/line. It may differ a bit for each leg. This will get each leg aligned to its natural movement.
Other adjustment is fore/aft. I always suggest starting with the 'Ball-of-foot' centered over the pedal spindle, when the shoe/foot is horizontal. Moving so that the Ball-of-foot is more forward of the pedal spindle is generally ok and won;t hurt the knee, but going the opposite direction, Ball-of-foot BEHIND/rearward of the pedal spindle does put more pressure on the knee, especially when mashin gears.
Otherwise, make sure saddle height and fore/aft are set to what you do best with, before doing the pedal/cleat adjustment.
If you significantly pronate or supinate, then wedges/cants may be needed to really get you set well.
Lot of things come into play when riding no hands. Alignment of the hips and therefore the legs changes. Also, often riders splay their knees while riding no hands as part of rebalancing while riding no-hands.
hookin up with someone with considerable fit experience often helps - like a local cycling coach of good repute. They can often spot possible issues quickly.