Shoes in Cycling

Introduction

Cycling shoes are one of the most important investments for every ambitious cyclist. They form the direct connection between athlete and bicycle and have enormous influence on power transfer, comfort and performance. While recreational cyclists often ride with normal athletic shoes, competitive cyclists rely on specialized cycling shoes with cleat systems that enable optimal power transfer and efficient pedaling.

The selection of the right cycling shoe depends on several factors: the discipline (road racing, mountain bike, track cycling), performance level, anatomical conditions of the foot and available budget. Modern cycling shoes differ significantly in construction, materials, closure systems and sole stiffness.

Basics and Functional Principles

Why Specialized Cycling Shoes?

Cycling shoes fulfill several important functions that normal athletic shoes cannot provide:

• Optimal Power Transfer: Stiff soles prevent energy loss through flexing
• Efficient Pedaling: Cleat systems enable pull and push movements
• Better Foot Positioning: Precise cleat alignment optimizes biomechanics
• Aerodynamics: Streamlined design reduces air resistance
• Protection: Robust construction protects the foot in crashes
• Comfort: Specialized fits for long distances

Anatomy of a Cycling Shoe

A modern cycling shoe consists of the following main components:

1. Upper Material: Synthetic, leather or carbon for stability and breathability
2. Sole: Carbon, plastic or composite for stiffness
3. Closure System: Velcro, ratchet closure, dial closure or lacing
4. Cleat Mount: Threads or plates for pedal system mounting
5. Insole: Often replaceable for individual adjustment
6. Heel Cup: Reinforcement for stability and support

Types of Cycling Shoes

Road Shoes

Road shoes are designed for maximum efficiency and aerodynamics. They are characterized by extremely stiff carbon soles, streamlined design and minimal weight. The 3-bolt cleat system (Look, Shimano SPD-SL, Time) offers a large contact area for optimal power distribution.

Typical Features:

• Carbon sole with stiffness index 10-12
• Weight between 200-250g per shoe
• Dial closure or ratchet system
• Ventilation openings for long distances
• Smooth sole without tread (not walkable)

MTB Shoes

Mountain bike shoes must master a balance between efficiency when pedaling and functionality when walking. They use the 2-bolt system (Shimano SPD, Crankbrothers, Time ATAC), where the cleats sit recessed in the treaded sole.

Typical Features:

• Composite or carbon-plastic sole (stiffness 7-10)
• Treaded sole for traction when walking
• Robust construction with toe and heel protection
• Water-repellent materials
• Weight between 300-400g per shoe

Track Shoes

Track shoes represent the maximum in stiffness and lightweight construction. They are designed exclusively for use on the velodrome, where no walking passages are required.

Special Features:

• Maximum sole stiffness (index 12+)
• Often with heel strap for additional fixation
• Minimalist design
• Partially without ventilation (sprint) or with ventilation (endurance)

Cleat Systems and Cleats

The Most Important Pedal Systems

Road Systems (3-Bolt):

• Shimano SPD-SL: Widely used, three-stage release tension
• Look Keo: Original system, reliable, various models
• Time XPRESSO: Self-centering, comfortable
• Speedplay Zero: Double-sided, free rotation possible

MTB Systems (2-Bolt):

• Shimano SPD: Industry standard, robust, reliable
• Crankbrothers: Light, four-point contact, free rotation
• Time ATAC: Self-cleaning, large release area
• Look X-Track: Large platform, stable

Cleat Positioning

Correct positioning of cleats is crucial for comfort, efficiency and injury prevention:

Longitudinal Direction (fore-aft):

• Basic rule: Ball of big toe over pedal axle
• Too far forward: Overloading of calf muscles
• Too far back: Loss of power transfer

Lateral Direction (left-right):

• Cleats centered or slightly offset outward
• Consideration of natural foot position
• Avoidance of knee problems through incorrect alignment

Rotation (Q-Factor):

• Certain range of motion recommended (float)
• 0° (fixed) to 9° (movable) depending on system
• More float = joint-friendly, less float = more direct

Sole Stiffness and Power Transfer

Sole stiffness is often indicated on a scale of 1-12 or 1-15, where higher values mean stiffer soles.

Understanding Stiffness Index

Carbon vs. Plastic vs. Composite

Carbon Soles:

• Advantages: Extremely stiff, very light, no fatigue
• Disadvantages: Expensive, not walkable, often irreparable in crash
• Application: High-end road shoes, track shoes

Plastic Soles:

• Advantages: Affordable, robust, sufficiently stiff
• Disadvantages: Heavier, can deform in heat
• Application: Entry-level shoes, touring shoes

Composite (Carbon-Plastic Mix):

• Advantages: Good price-performance ratio, stiff, durable
• Disadvantages: Compromise in weight and stiffness
• Application: Mid-price segment, MTB shoes

Closure Systems

Dial Closure (BOA, Atop)

Dial closures have established themselves as a premium solution:

Advantages:

• Infinite micro-adjustment
• Even pressure distribution
• Quick operation even while riding
• Precise adjustment

Disadvantages:

• More expensive to purchase
• Repair only possible through replacement
• Mechanism can get dirty

Ratchet Closure

Classic system with plastic or metal ratchet:

Advantages:

• Reliable and robust
• Easy to operate
• Affordable to replace
• Proven for decades

Disadvantages:

• Coarser adjustment than dial closure
• Can loosen on long rides
• Sometimes difficult with gloves

Velcro Closure

Simplest solution, often in combination with other systems:

Advantages:

• Very affordable
• Light and reliable
• Simple handling
• Individually adjustable

Disadvantages:

• Wear of velcro surfaces
• Can come loose under intense load
• Less precise than other systems

Lacing

Renaissance in high-end shoes and retro models:

Advantages:

• Very even pressure distribution
• Individual adjustment to foot shape
• Minimal weight
• Stylish appearance

Disadvantages:

• Time-consuming to put on and take off
• Laces can loosen or get tangled
• No adjustment while riding

Fit and Size Selection

Finding the Right Size

Measuring Foot Length:

1. Place foot on paper (with cycling socks)
2. Trace outline
3. Measure longest distance from heel to toe
4. Add 5-7mm (toe clearance)
5. Compare with manufacturer's size chart

Important Notes:

• Feet swell during long rides
• Measure in afternoon/evening (feet are larger)
• Measure both feet (often different)
• Manufacturer sizes can vary

Foot Shapes and Last Widths

Cycling shoes are offered in various last widths:

Adjustment for Problematic Fit:

• Replacement of insole (individual or orthopedic)
• Thermoformable shoes (heat-molding)
• Professional bike fitting
• Stretching by shoemaker (limited possible)

Avoiding Hot Spots and Pressure Points

Common Problem Areas:

• Toe Area: Too short shoe, insufficient ventilation
• Ball of Foot: Too stiff sole, incorrect cleat position
• Heel: Too large shoe, insufficient heel cup
• Instep: Too tight closure, incorrect closure system
• Outside Edge: Too narrow last, unsuitable shoe shape

Buying Advice by Discipline

Road Racing and Road Bike

Priorities:

1. Maximum sole stiffness
2. Low weight
3. Aerodynamic design
4. Precise closure system

Recommended Features:

• Carbon sole (index 10+)
• 3-bolt cleat system
• Dial closure or ratchet
• Mesh inserts for ventilation

Budget Orientation:

• Beginner: €100-200 (plastic sole, velcro/ratchet)
• Advanced: €200-350 (composite sole, dial closure)
• Pro: €350-500+ (carbon sole, premium features)

Mountain Bike

Priorities:

1. Walkability (treaded sole)
2. Robustness and protection
3. Good stiffness
4. Mud compatibility of cleats

Recommended Features:

• 2-bolt SPD system
• Grippy rubber outsole
• Reinforced toe and heel cap
• Quick-lace or BOA system

Specific Requirements:

• XC/Marathon: Stiffer sole (8-10), light, well ventilated
• Trail/All-Mountain: Medium stiffness (7-9), robust, good grip
• Enduro/Downhill: More flexible (6-8), maximum protection, very grippy

Cyclocross and Gravel

Priorities:

1. Mud resistance
2. Easy cleaning
3. Good traction when carrying
4. Compromise between stiffness and walking comfort

Recommended Features:

• 2-bolt system (SPD or similar)
• Open cleat mount
• Profiled sole with good drainage
• Robust, water-repellent materials

Track Cycling

Priorities:

1. Absolute maximum stiffness
2. Minimal weight
3. Aerodynamics
4. Perfect fit without compromises

Special Features:

• Carbon soles with highest stiffness index
• Often with heel strap
• Custom-made common for pros
• No walking comfort required

Care and Maintenance

Cleaning

After Every Ride in Wet/Dirt:

1. Rinse off coarse dirt with water
2. Clean cleats and cleat mount
3. Clean with mild detergent
4. Dry thoroughly (not on heater!)
5. If needed, keep in shape with shoe tree

Special Care Tips:

• Carbon soles: Handle carefully, no solvents
• Leather upper: Regularly waterproof
• BOA system: Occasionally oil/grease
• Velcro closures: Remove lint

Inspection and Maintenance

Regular Checks:

• Check cleats for wear (monthly)
• Check screws for tight fit
• Test closure systems for function
• Inspect soles for cracks or damage
• Check insole for penetration/wear

Replacement Intervals:

• Cleats: Every 1,500-3,000 km depending on system and walking portion
• Insoles: Every 1-2 years or with comfort problems
• Wear Parts (BOA cable, ratchet straps): Immediately when damaged

Common Problems and Solutions

Creaking When Pedaling:

• Cause: Loose cleat screws, dirty threads
• Solution: Unscrew cleats, clean, remount with thread lock

Hot Feet:

• Cause: Insufficient ventilation, too tight shoes
• Solution: Ventilated socks, looser closures, cooling insoles

Numbness:

• Cause: Too much pressure on nerves, incorrect cleat position
• Solution: Loosen closures, check cleat setup, bike fitting

Blisters:

• Cause: Friction from fit problems
• Solution: High-quality seamless socks, break-in period, possibly larger size

Technology and Innovation

Current Trends

Custom-Molding and 3D Printing:

More and more manufacturers offer individually customized shoes through laser scanning and 3D printing. This enables perfect fit without pressure points.

Integrated Power Meters:

Some high-end shoes integrate sensors for power measurement directly into the sole.

Smart Materials:

• Thermoformable upper materials
• Antimicrobial inner shoes
• Self-cleaning surfaces

Sustainable Production:

Increased use of recycled materials, vegan alternatives to leather, environmentally friendly production processes.

Avoiding Common Mistakes

Top 10 Mistakes When Buying Shoes

1. Wrong Size: Chosen too small or too large
2. Ignoring Foot Width: Wrong last for foot shape
3. Excessive Stiffness: Inexperienced buyers purchase too stiff shoes
4. Saving in the Wrong Place: Cheap shoes often cause problems
5. No Fitting: Online purchase without fitting or return policy
6. Wrong Pedal System: Shoes don't match existing pedals
7. Neglecting Cleats: Continue using old/worn cleats
8. No Break-in Period: New shoes directly in competition
9. Ignoring Warning Signs: Pain is tolerated instead of fixed
10. Wrong Priorities: Appearance over function