After reading Bone’s article on sports injuries, 4 Common Cycling Injuries You Should Know About!, have you heard of “clipping in”? If your feet or knees feel uncomfortable while riding, it could be due to incorrect cockpit adjustments or your foot position shifting during the ride. Clipping in can be a great solution to stabilize your foot position!
The primary force that propels a bike forward is the rider’s pedaling. The design of cycling shoes focuses on the efficient transfer of this force. Many cycling newbies, including myself, start by using regular sneakers, running shoes, or even canvas shoes, but these aren’t the correct shoes for cycling. While you can still ride with them, these shoes typically have soft soles designed to absorb ground impact. However, soft soles deform under pedaling pressure, reducing comfort and pedaling efficiency, and can even cause injuries.
Comparison of Hard and Soft Soles
To solve the issues of poor comfort and low pedaling efficiency caused by soft soles, I recommend hard-soled cycling shoes for beginners or those not ready to clip in. These shoes use stiffer materials like rubber or fiberglass to increase sole hardness. The sole’s design helps it “grip” the pedal more firmly, and combined with the pedal’s pins, it offers a more secure connection, improving pedaling smoothness and efficiency. The choice of pedals is also crucial; if the contact area between the shoe and pedal is small or slippery, it can lead to unstable foot positioning, affecting pedaling output and potentially causing knee injuries.
After riding for a while, you might hear seasoned riders (or friends who love to challenge you) recommend clipping in. “Clipping in” refers to switching to clipless shoes and pedals, where your foot “clips” into the pedal. The advantages of clipping in include:
Advantages of Clipping In:
1. Stabilizes foot position, reducing the risk of injury.
2. Adds an upward pulling motion for more efficient pedaling.
3. Keeps your foot attached to the pedal, increasing safety, especially when descending.
Disadvantages of Clipping In:
1. Requires time and adjustments to fully benefit from it.
2. Increases the risk of falling when stopping or on steep slopes until you master the technique.
3. Higher cost compared to flat pedals and hard-soled shoes.
Comparison of Hard-Soled Shoes, Clipless Shoes & Pedals
Note:
Clipless pedals are divided into road bike pedals and mountain bike pedals. The former is further categorized into four major systems: Shimano, Look, Time, and Speedplay. Choose a system based on your needs. Cleats also come in different angles; for example, Shimano offers 0, 2, and 6-degree options. Be sure to visit a bike shop or a professional fitting store to find the best clipless system for you—it takes time!
Different Cleat Angles
The most noticeable change after clipping in is the upward pull during the pedal stroke. When your foot is clipped in, you can generate power during both the push and pull phases. Clipless shoes are mostly designed with stiff soles to enhance power transfer and improve foot support for comfort. Materials like carbon fiber soles and BOA dials differ and reflect in the price, so consider your budget. When buying hard-soled or clipless shoes, always try them on first. Unlike regular shoes, cycling shoes can vary even within the same size due to different last shapes (standard or wide) and different fit designs, affecting long-term comfort. This is why trying them on in-store is essential.
Pedal Stroke Diagram (Source: The Triathlete’s Training Bible (2011))
Cycling shoes are an essential part of your gear. The right pair can make a world of difference in your riding experience. A pair that fits you well should offer optimal comfort, efficient pedaling, and reduced risk of injury. After reading this article, start budgeting for a pair to enhance your cycling experience!
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