cleat placement

[makbike]

If you want to avoid having your toes point downward do you move the cleat forward or back toward the heel of the shoe?

I was advised to move my cleats 3-5mm forward last month which I did. However, I rode a century yesterday and now have a touch of tendonitis in my right achilles tendon. I've suffered from a bout of this last year in my left leg and have never had any problems in my right leg. I did notice yesterday during the ride that my toes appeared to be pointing downward and I wonder if the change in cleat position has contributed to this.

Thanks in advance
Marcie

[mtkitchn]

I would think having to point your toes would indicate your seat was too high or you were just tired and not using good form. I also think the achilles tendon thing would indicate the seat position being too high.

[makbike]

The bike fitter indicated that my seat was the proper height and in the proper position. The only thing I've changed this far is the cleat postion.

I do have tendonitis in my left ankle (the three tendons that run behind the ankle bone on the mediasl aspect). It felt fine all week so I opted for the century ride yesterday. It may be as you suggested a form issue for I could not get comfortable in my saddle all day. By the end of the ride my l left ankle was really talking to me. I woke up this morning to the right ankle whispering some. This is my third century this year and the previous two went off without any problems. So I'm a bit confused as to what happened yesterday to make for such a long and uncomfortable day. I would like to resolve this for there is a century in two weeks that I would love to do but have to resolve the issues on hand first.

[mtkitchn]

If your seat is positioned properly and your cleats are too far forward, it would seem you'd need to push harder on your toes to move the pedals, which could cause the discomfort you mention. Who advised you to move the cleats forward? Maybe they are too far forward. If the last two centuries caused no discomfort, maybe you should go back to what you had (if it ain't broke, don't fix it?).

[makbike]

After the Old Kentucky Home Tour a bike fitter was available to talk to cyclists. The fittings were quick, maybe 5-10 minutes - more like a scan I guess. The guy who took a look at me on my bike suggested that I move the cleats forward, which I did the next morning. I have an appointment with my chiropractor on Wednesday (he too is an avid cyclist) and will seek his advice as well. I'm very tempted to move the cleats back and see what happens - heck I can't really screw things up much more.

[velogirl]

A 5-10 minute assessment after you're fatigued from doing a long ride is probably not the best situation for a bike fit. FYI -- a good, complete bike fit will take at least 90 minutes, probably closer to 2 hours. Not knowing the fitter or you, I can't say more, but it's counter-indicated to position your cleats forward of the ball of your foot. However, if you mentioned to the fitter that you were a toe pedaler, is it possible he mistakenly told you to move the position of your cleats?

I'd move your cleats back under the ball of your foot and find someone to complete a full fit for you, or at least someone who can analyze your form and pedal stroke.

Toe pedalling, or bike ballet as I call it, is the top cause of achilles tendonitis in cycling. In addition, you put the emphasis on the little muscles in your lower leg, not the powerful cycling muscles (quads, hamstrings, and glutes) in your upper leg, so you're not realizing your full potential. I see this most commonly in new cyclists with under-developed quads, especially those who come from a running background.

There are other threads you can search for proper pedal dynamics, so I won't repeat any of that here.

My advice is to try to focus on your form. Ask those you ride with to remind you when you toe pedal. Fix that, and I almost guarantee that you'll solve the achilles tendonitis.

Lorri (full-time cycling coach who's already done three fits today and has one more this evening, just in case anyone's wondering if I'm qualified to give bike fit advice).

[makbike]

Thanks for the advice. I'm going to move the cleats back to where they were. Sadly, I really don't have the money for a bike fit so I'll play with until I feel "right" again on my bike.

[aicabsolut]

Moving the cleats forward mean you might have to push more with your toes, because they aren't under to behind the ball of the foot. There's also a shorter reach to the pedal if you left your seat where it was. If it made you point your toes down, then the constant shortening of the achilles (and the different strain on the calf) might be your culprit.

Have you looked at some of the cleat placement information on the cyclingnews.com website? I find it really useful. It helped me ward off some peroneal tendinitis. When you change your cleats, though, you might also need to change your seat.