Reduce injury risk by following this guide on how to set your cycling cleat position

Riding clipped in can be more comfortable and enhance your performance - providing you’ve set your cleats up correctly. Here’s our expert guide on how to do just that

A rider changing their cycling cleat position
(Image credit: Future)

Your cleats represent one of just three contact points between you and your bike (your saddle and handlebars are the other two). And arguably, it is this contact point that is most important, as it’s through the pedals that power is transferred from your legs to the forward motion of your bike.

A set of the best clipless pedals will set you up for miles of comfortable and efficient cycling. Although many riders know how to cycle with ‘clipless’ pedals, not all of them affix their cleats to their shoes with a particular thought process. This isn’t ideal, as inappropriately placed cleats can not only cause discomfort and a reduced power output, but they can also increase the likelihood of suffering from a common cycling injury.

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Nicole Oh is a physiotherapist and bike fitter, with training in biomechanical assessments, sports injury rehabilitation, acupuncture and clinical pilates.

A competitive cyclist with a background in triathlon, Nicole raced at National level in the UK, also managing and co-founding the Les Filles Racing Team. Having moved to Sydney, she works as a physiotherapist at The Body Mechanic and continues to race competitively.