why is that fer my room there are 3-3 in your room there actually is
5p nor mine yours now look pencil back please professional as ever
what Jane Cornwall yes you nosy yeah doesn't he know which one of them like the key I need to
set up my cleats for the first time ever how do I do it clue is the part usually plastic part that
component that adheres to the bottom of the shoe tipped into the pedal alas keep your foot fixed
in in one position in relation to the pedal it is one of the single most important changes to
be made in bike fitting we find that this quite a lot of myths surrounding cleat location and how
how how it's how the cleat is set up in relation to the foot so I think if we kind of start with
the the four aft location of a cleat now first of all most most pleats have a central marker
which didn't designates the the center of the parallax or so on this Shimano it's this nice
by this little notch here on the bottom of it a look here has a similar marking so this basically
is slap-bang in the middle of the center of the pedal axle the first myth that I want to dispel
is that this area should be slap-bang in line with the center of the first metatarsal first
metatarsal it's the largest of a fault of the five metatarsals that you tend to possess it's
bet generally the strike point takeoff point from a running perspective it's just generally a more
solid point it's quite easy to find it's usually renowned that known as the ball of the foot like
I say we are usually looking what a lot of the information you read online talks about aligning
the center of the clay with the ball of the foot firstly it creates quite a lot horton puts through
the front of the foot and that tends to transfer up through the knees the hips and the pelvis
to the to that extent we found that with certain brands of shoes we've come to associate with knee
problems saddle issues footsie fuse so I think if you're ever in doubt one thing I say to a lot of
my customers is if you're ever in doubt typically its far back on the shooters it'll possibly go
you can do no harm by taking their cleat too far back it will it won't do anything they won't cause
you any or any problems so I think that's that's really one of the first myths we want I want to
dispel about about about Pete location so one way of understanding where the cleat is in relation
to your foot is to put shoe on maybe apply some masking tape or some white electrical tape is what
we use find your foot inside the shoe and mark up that first metatarsal the middle of it all right
and we're then going to I tend to set the cleat between 20 and 30 mil behind that first metatarsal
if I had to give you a range now obviously not obviously but the bigger the foot the further
back will want it that being said I have set it as far back as 40 mil really what we want to do is
get a lot of the pressure away from the front of the foot in certain instances I've taken a click
further back in an individual that is suffering with with foot issues for example or if they have
if they're suffering some sort of ailment like ones in your Roma trying to get something I'm
just basically trying to get the pressure off as far away from that that forefoot region as
possible this is kind of why there isn't really a fundamental guide there isn't a rule for for clean
location but generally speaking it's a lot safe to run the cleat further back as it gets it away from
this point and furthermore it takes the it reduces the lever of the shoe in the foot so if you think
about you've got the ankle cluster subtalar complex which is generally a pretty unstable
joint because it moves in so many different planes now if you take the cleat further further towards
that joint it says what you're doing is you're reducing the length of the lever now some of you
might think well more leverage it was more power no it doesn't not when you've got a human squishy
human being attached to it the point I'm making here is actually it tends to improve stability
through that region all right which in term refers up through the knees the hips the pelvis to that
end we have found that we can eliminate issues like knee pain saddle problems even in your case
idiot if your bands symptoms just by taking the cleat further back alright so and actually we
found through pressure mapping that it can heavily influence how you interact with the salah' and I
don't really know why this is but when we take a clean further back occasionally you find the
rider sits actually further back into the sand so something a lot of people have problems with
is just general rotation and Adly and the Stars adjustment of the cleat now I guess one thing
that I've I've got a whistle right here is that if you change your cleat location and you then
end up with some sort of pain it usually means that the that your position is pretty bad in the
first place so for example if your saddle is way too high something we all know that a big beam up
on it about and you're in hyperextension of the leg you end up with your knee being misaligned
and overextended which means it's run out of ways to absorb this function which basically means that
you make a slight change the clink and all hell breaks loose it doesn't mean the cleat to other
locations bad just means that your positions here you don't want to be running them completely wonky
right but how many people with you I would run the cleat almost completely straight unless the
rider requires it most police have float in them and I would discourage anybody from using a fixed
cleat again that's something for another time some float is always a good thing I tend to prefer to
be honest with you between the Shimano blue and the yellow Roberts how much difference personally
I tend to preference grey over red would look on the grounds that the red tends to have quite a
lot of float but generally speaking I would set the cleats completely straight all right so as
a starting point something to consider would be to run the cleat quite far back and in the middle
from a medial lateral perspective right one of the things that most people might struggle with
is how to set the the cleat up inter from the Stars perspective now if you're a bigger rider
for example or you have a physiological training on his tibia or verum it's basically the lower leg
Society boat you're gonna need a wider starts now this is where bike fitting gets counterintuitive
because actually what you need to do is push the cleat inboard just get the foot away from the
bike so if you think about the cleat as a fixed entity and you're going to move the foot around
it alright so we're going to move the foot away from the bike what that's doing is its increasing
your star skin your feet further away from the bike right if you're a smaller individuals more
women for example individuals lighter pelvises or potential if you're a valgus in the individual
where basically you're not need where you need to kind of come together you might need it the other
way around bear in mind this is general there's a generalization stuff there is no substitute here
for going getting a bike fit and having having someone assess you properly occasionally if you
have an individual that is civilian pinch for the hips or their physiology dictates it we might need
to add a certain amount of rotation now riders that tend to prefer being pigeon toed are you
with the toes turned in I've actually found can be a symptom of having insufficient starts with
me feet too close together juror speaking don't be afraid to experiment with it remember I said
this there's not really a huge amout harmony you can do by taking too far back I think as long as
you have a clean relatively straight and you haven't got it you know angle that are really
obscure angle I don't you you're gonna be okay next episode we probably ought to follow on from
this before we ought to talk about shoes and shoe brands and what I mean I guess everyone's
always wondering why I have preference for this brands will move into it will move into shoe
fitting at a later point but but shoe choice is incredibly important pleat location varies from
shoe brands shoe brand even the rotation of the clean location on shoes differs on that if you
have any questions were got a clear location sticking in the comments we'll do our best to
answer them and that is why for Tuesday's filmed on Wednesday come out on a Thursday