deep_sky

I have Specialized S-Works shoes with SPD-SL cleats. Currently they are slammed as far back as the shoe allows. Is there an adapter of some sort that would allow me to move the cleat even further back? I am trying to avoid having to change my pedal system as I am happy with them.

idoru2005

I've heard of people re-drilling their shoes so they can get their cleats further back (ie towards the arch).

Inertianinja

if you're asking about adapters, i'm not aware of any.
some shoes might be more agreeable.

some believe the cleat should be in the center of the shoe. thing is, that removes some of the leverage you would have in the pedal stroke.

maybe this is an overall bike fit issue instead?

rpeterson

https://www.trainingbible.com/joesblo...ole-cleat.html

I know a few TTers who love the midfoot position, but they all recommend against it for everything other than steady low cadence (<90rpm) TTing.

deep_sky

I don't want to move it back to the center of the shoe, just a few mm back further than the shoe currently allows. I've been told that I can effectively do that with speedplays, but that is an expensive option and I quite like my shimano pedals.
No idea where I would even get someone to properly re-drill the sole. Since they are carbon, I'd need someone who knows what they are doing; if it went wrong, Id be out of shoes.

ericm979

If you only need a few more mm, try modifying the cleats and/or attachment screw washers.

abstractform20

go to speedplay if you want the most adjustment of anything.

fas2c

Bikefit has adapters https://www.bikefit.com/p-6-vv1-cleat-kit.aspx
review:
https://hypercatcycling.wordpress.com...ke-fit-review/

Sixty Fiver

There is a lot of research that suggest that setting your cleats farther back is extremely beneficial... their is a great body of research on this to support it's benefits and after reading this have adjusted my cleats so that they are as far back as possible and have other people do this and report improvements in their cycling.

Many shoe designers have also adapted their shoes to allow for a more rearward positioning.

Campag4life

Another contentious debate...is there a biomechanical advantage to mid foot pedaling?
As a guy who suffered with foot pain in both feet from conventional spindle under the ball of the foot position, moving the cleats back has helped tremendously...no more pain.
Not that this is the end all but most of us grow up pedaling bikes mid foot with platform pedals...in particular out of the saddle as little kids. I have now ridden with my cleats pushed back about 10-13mm or so from std. position for a couple of seasons and to me it just plain works...and I am a spinner so forget the baloney about you can't sustain high cadence with mid foot...I can. For kicks I recently tried an experiment and pushed my cleats up front to conventional position and that lasted one ride...back to more rearward mounting. I am not a mid foot guy either...just about 1/2 inch or so back from under the ball of the foot.
OP...I converted to Speedplay pedals because they make an adapter to slide the cleats back. I like Speedplay anyway and highly recommend them for their adjustable float in particular. Maybe there are some adapters out there for conventional pedals...I used to ride Look KEO's but converted mostly because I couldn't get them rearward enough. I like the Look pedals but prefer Speedplays now anyway.
I don't like the idea of drilling my 200 buck Specialized Carbon shoes...so went with the extension plate and very happy.
Good Luck.
PS: Pedaling a bike isn't like running down the street on the balls of your feet. So I am not sure how the convention ever got started of spindle under the ball of the foot. If you jump on the edge of a shovel to drive it into the soil and want to put your full body weight into it...you do so with the middle of your foot and not the ball of the foot.

ColinL

I've heard forward cleat helps climbing out of the saddle and sprinting. I guess I can see the mechanics in that.

What it definitely does, however, is increase the force your plantar fascia and achilles. No thanks, I leave that kind of misery to runners.

deep_sky

I am currently on the red cleats for my 105 pedals, which is fixed. Although I have chronic knee issues, the opposite of conventional wisdom does the trick for me, and going to the fixed cleats corrected the last of my knee pains. The reason I would like to move my cleats back even further as I am currently dealing with abnormally tight calves and achilles and I've addressed the other issues that I think could contribute to it.

Yeah, me neither. I cannot believe no one has not made any adapter plates for 3 bolt cleat systems.

UC223

I am not sure a few mm back will make that big of a difference for tight calves. have you tried working on your spin and holding a higher cadence? that would help take some force off the muscle.

abstractform20

stevehoggbikefitting.com

check out his speedplay aftermarket stuff.

electrik

Sorry, but i really doubt moving the cleat a few mm back after they've already been slammed back is going to solve your issue. If you have chronic knee issue your mid-foot won't fix that.

george_hancock

Interesting conversation. I'm a semi-professional dancer and my preferred cleat position is right below the ball of my foot, the same place my weight would be when wearing jazz shoes. Maybe it's just what I'm used to.

tntyz

I moved mine back last year after seeing some articles discussing this topic. The new position clearly uses lass calf - they're smaller than they were! But I feel my pedal stroke is more circular than it was and I have less cramping, too. Climbing seems better. Basically, it gives some advatange of leverage to the smaller muscles involved in pedalling. Seat needed adjustment too, of course.

electrik

Going midfoot has negative consequences also.

Essentially it's like putting your foot and ankle in a cast... which make sense if you've got an injury, but it will eventually make things worse since those small muscles like tibalis anterior and peronaeus longus will start to atrophy and your quads and glutes will become even further out of sync with the strength and stabilizing capability of your lower leg. It may even make your more susceptible to an injury that way. To me it doesn't make sense from a biomechanical point of view unless you're trying to rehab.

Moving the cleats back to somewhere behind say 10mm the fist metatarsal is not as radical but it has the same sort of locking-in effect.

hyhuu

Is that why the speed skaters and skiers got injuried so often? The last time I check someone in a cast can't move the ankle but with the midfoot cleat it moves prety good.

electrik

The injury potential comes when you do something else that doesn't lock your foot in. Shin splints come to mind or even moving your cleats back so you can sprint properly.

The idea of a cast is only an example, you don't ride with plaster allover you either when you use midfoot positioning. Since there is plaster you can move the ankle, but the range of motion is compromised. This mid-foot position is not the same as speed skating or classic skiing. Both athletes roll off the first metatarsal since they are not locked to the "ground". Frankly it's not even what i was talking about(cycling)!

If you read the various theory on mid-foot pedaling is to lessen or immobilize the foot since it's the "weak" link.

Anyways, it's not for everybody and i wouldn't use it for an extended time. Use it or lose it.

deep_sky

Whoa there fellas, I am not talking about going full on midfoot. I would have to have my shoes re-drilled for that, and that ain't the plan. I just want a few mm further than what I can get with the spd-sl system I have now. I actually am demo'ing some speedplay zero's right now. If I like the system, I will invest in the aluminum plates that will allow me to move the cleat further back.

Campag4life

You couldn't be more wrong. I have been riding with my spindles back by 12mm or so for two season. My legs, ankles and feet have never felt better nor have I ridden stronger. So your 'theory' is flawed. Basically moving the spindle back lowers the moment arm...decreases effective foot length putting less stress on the achilles and ankle. Racers may find they lose a tenth in a sprint which may matter to them but not to me and I feel no loss of watt output. All said, I wouldn't ride with my cleat mid foot.
My suggestion to those with hot spots in particular or who struggle with foot pain due to muscle imbalance...even with a rigid carbon shoe like I ride is...try it. Your foot health may thank you as is the case with me.

electrik

Uh, i'm glad you're having a great time - but the biomechanics remains the same. Think about this, how can there be less stress on your Achilles tendon but the power stays the same? How can the stabilizers and main muscle that moves your foot remain strong when your main form of exercise barely utilize them?

Think about it this way - Is it healthy to tape your wrists when you goto the gym because your biceps and triceps are too strong or is it better to blast your forearms so the system can work as intended. Which would you call healthier? Which weight lifter is going to have problems?