![]() Moving the cleats rearward reduces their work, which is beneficial for endurance riding.Ĭleat fore/aft to some extent will be determined by the type of riding the cyclist does and what they prioritise. The calf muscles are largely made up of fast twitch fibres, which are not ideal for stability. ![]() Placing the cleats further back will also decrease recruitment of the calf muscles (Milour et al 2019) by reducing leverage from the ankle pivot point. Anecdotally, many clients report this feels more powerful and stable, although research suggests there is no increase in power output with a more rearward cleat position. Placing the cleat slightly behind the ball of the foot often decreases compression of nerves and blood vessels under the metatarsal heads, minimising the chances of foot and toe numbness. My tendency is to fit a more rearward position than this, often as rear as the holes drilled on the sole of the shoe will allow. Just using the 1st metatarsal (big toe) as an indicator of the ball of the foot will result in a cleat position in front of the metatarsal heads, as they run diagonally towards the 5th metatarsal.
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