GCN Tech Asks The Pros | Cleats And Pedal Setup

Summary

In this video, pro cyclists discuss the importance of cleat setups for optimal performance and injury prevention. They share insights on their preferred cleat colors and pedal tensions, with some opting for fixed positions while others choose cleats with float for added comfort. The video also covers the mechanics of different pedal systems from Look and Shimano, highlighting their features like adjustable tension for entering and releasing the pedal. Riders emphasize personal preference, injury prevention, and comfort when choosing cleats, offering a deeper look into the fine-tuned details that help them perform at their best.

Takeaways

• 😀 Pro cyclists ride tens of thousands of kilometers annually, making proper cleat setup crucial to avoid injuries, especially knee problems.
• 😀 The choice of cleats and pedal tension are often overlooked, but they can have a significant impact on a rider's performance and injury prevention.
• 😀 Fixed cleats (red) are favored by some professional cyclists for sprints, but they come with a higher injury risk, especially for amateurs.
• 😀 Cleats wear down over time, so it’s important to periodically adjust and measure them for consistent performance. Some riders take this task into their own hands.
• 😀 Yellow cleats allow a bit of movement, which helps with injury prevention by reducing the risk of strain when cycling on uneven terrain or after a crash.
• 😀 Some riders prefer blue cleats for their moderate float, offering a good balance of movement and stability without the risk of knee injuries.
• 😀 Pedal tension settings vary among riders, with some preferring higher tension for more secure foot retention, while others opt for a medium or lower setting for easier disengagement.
• 😀 Shimano's SPD-SL pedals are popular in the peloton, offering a range of cleat options that cater to different needs, such as blue cleats with 2 degrees of float and yellow cleats with 6 degrees of float.
• 😀 The Look Blade pedals use a carbon blade instead of a traditional spring for tension, and the tension can be adjusted between 12 and 16 newton meters.
• 😀 Professional riders often use cleats with varying amounts of float, depending on their personal preference and riding style, to strike a balance between comfort and performance.
• 😀 Proper cleat and pedal setup is essential for maximizing comfort and efficiency, with riders needing to find a balance between float, tightness, and pedal engagement to suit their unique needs.

Q & A

Why is it important for pro cyclists to have their cleats set up correctly?

Proper cleat setup is crucial for preventing injuries, especially knee issues, as pro cyclists ride tens of thousands of kilometers each year. Incorrect cleat position can lead to discomfort or long-term damage, affecting performance and health.

What is the main difference between fixed and float cleats?

Fixed cleats do not allow any movement of the foot once clipped in, offering a stable connection between the rider and the bike, which is often preferred for sprints. Float cleats allow for limited foot movement, providing comfort and flexibility, which can help reduce the risk of knee injuries.

Why do some pro cyclists prefer using fixed cleats?

Pro cyclists, especially sprinters, often prefer fixed cleats as they offer a more direct connection to the bike, ensuring maximum power transfer during high-intensity efforts. The absence of float also reduces any unwanted movement, which can be beneficial in a sprint.

How do pro cyclists adjust their cleats to ensure they are properly set up?

Many pro cyclists, like the ones in the video, adjust their cleats manually by measuring and micro-adjusting their position. They may also carry tools like an Allen key during rides to fine-tune the cleat setup for comfort and performance.

What is the advantage of using yellow cleats over other colors?

Yellow cleats offer some degree of float, which provides flexibility and comfort for the rider. This can help prevent knee pain and injuries, especially for riders who prefer a bit of movement during long rides or races.

Why did one rider switch from red cleats to yellow cleats after experiencing knee problems?

The rider initially used red, fixed cleats but experienced knee problems. After switching to yellow cleats, which allow for slight float, they found relief as the small movement helped reduce stress on the knees.

What cleats do sprinters typically use and why?

Sprinters often use fixed cleats, such as red ones, because they provide the most secure attachment to the pedal, ensuring no movement during high-power efforts. This allows for maximum efficiency and control during sprints.

How does pedal tension affect a rider's performance and safety?

Pedal tension controls how tightly the cleat is held in the pedal, affecting both how easily the rider can engage and disengage. Higher tension provides more security, which is often preferred in sprinting, while lower tension can allow for quicker exits, which can be important in cases of a crash or when the rider needs to dismount quickly.

Why do some pro cyclists prefer medium or low pedal tension?

Some cyclists prefer medium or low tension because it allows for easier disengagement in emergency situations, such as a crash or when quickly stopping. It also reduces the chance of being stuck to the pedal in risky scenarios, offering more safety during races.

What types of pedals and cleats are most popular among professional cyclists?

The most popular pedal systems among pro cyclists are from Look and Shimano. Look pedals typically feature either the Blade or Keo Classic models, while Shimano's Dura-Ace 9100 model is a favorite. Both systems offer different tension adjustments and cleat types, providing riders with options based on their needs and preferences.