A lot of cycling beginners think that choosing the right cycling shoes is easy and doesn’t take long to learn this topic. Cycling shoes have more important points compared to regular running shoes, because the wrong choice can easily lead to injury. So every beginner needs to pay attention to how should cycling shoes fit correctly.
Due to the incorrect position of the foot, it can be in constant tension, leading to permanent leg muscles fatigue. It is also worth paying attention to the proper cleat positioning, which beginners usually do not know about in general, because they directly affect the excessive pressure on the pedals.
To avoid unexpected injuries, you should pay attention to the following parameters of cycling shoes.
Choose cycling shoes according to the individual shape of the foot comfortable position
Due to the physiological characteristics of each person, the shape of the sole of cycling shoes is also different. There is no standard form for each person, so you have to spend a considerable amount of time in the fitting process, as this directly affects your comfort.
The shape can be completely different, closer to the natural cast of the foot or more tapered for a stable forefoot.
Pay attention to the shoe width
In the process of pedal stroke, the main force goes on the wide feet part, it can be located between the toes and the balls of the foot. Less commonly, the widest part is the toe area.
Due to the active power transmission to the forefoot stable part, you need to pay attention to how you feel from the physical impact on this zone of the foot.
Therefore, in the process of bike fit, you need to simulate the movement of your foot like you do in cycling. It’s best to test these shoes on a real bike. The slightest discomfort will alert you to the wrong choice.
Pay attention to the shoe length
A lot of people go for running shoes and buy cycling shoes with wiggle room, but that’s wrong. While cycling, the toes don’t move forward, so cycling shoes fit properly if it fit snugly around the foot. Shoes 1-2 mm larger are allowed in order to avoid cramps during long rides.
In the process of trying on shoes, you need to move the heel area as far back as possible and check the toe room. The shape should copy the toes without wiggle room, that’s how should cycling shoes fit.
Also remove the insole from the shoe and put it next to it to check its position inside and how the insole fits the shoe length.
Leg length differences are present in many people, but often not noticeable, as they are 1-4 millimeters. Therefore, when trying on cycling shoes, you need to check the conformity of both shoes, because some models, due to too tight fit, will cause permanent discomfort. If cycling shoes stretch, then they will suit those who have a difference in foot length of a few millimeters.
What position should the heel be in?
Heel cups shouldn’t be soft or too tight, the material should be tight and not press on the heel. Properly fitted cycling shoes supposed to be easy to put on and take off, and this is directly affected by the tightness of the back of the shoe. Also, with the wrong choice of bike shoes, over time, a person begins to experience numbness in the legs.
Now consider the problems with too loose cycling shoes, firstly, there is a risk of twisting the ankle at pressure points. Also, in the process of riding or walking, the leg can slip and rub calluses because of this.
If you do not experience all these problems, then this means proper fit of bike shoes.
Firm Hold
Firm fit should be not only in the heel, as we found out earlier, but also in the front of the shoe. Highest quality materials provide foot support, in particular the upper part should fit the toe area well. If the shoes are too loose, then pressure points appear for the heel, that’s not how should cycling shoes fit, especially in cycling on mountain bikes.
Locking system
It seems invisible to many, but a very important detail is closure systems. A cycling shoe must support every movement so that inside the shoe the foot does not move and does not create the danger of dislocating the ankle.
Closure systems shouldn’t press against the skin during road cycling. As far as twist fasteners go, the deflection points for optimal stability should be positioned correctly.
If you choose the right cycling shoes, then the upper shoe will not wrinkle, this will cause unnecessary pressure. When you’ve fully zipped up velcro straps and your shoes still have creases, they won’t sit firmly.
Cleat position
The cleat position is very important as it directly affects the power stroke location. For maximum leverage, the pedal axle should line up with the balls of your feet.
For those who have an atypical foot, look out for cleat holes. Since it is often necessary to drill new cleat bolt holes.
The quality of the sole and upper material of cycling shoes
You may feel that the foot is comfortable when the sole is firm. The reason is that stiff soles minimize movement inside the shoe. The best option is carbon soles. Firm upper material should change its density depending on the places where the foot is strained.
Insoles for bike shoes
Most cycling shoes have special cushioning insoles right out of the box. Cycling shoe brands can’t tailor your specific foot structure, so it’s worth looking into a custom fit right after you buy it to provide arch support.
It will cost money, but it will save you unnecessary muscle tension with stiffer soles and your cycling shoes run true for a long time.
How much room should be in cycling shoes?
During the fitting, the fingers shouldn’t press on the toe of the shoe, especially the big toe. The shoe fits correctly when there is up to 0.5 cm of free space left in the shoe. Also, with the right choice of shoes, the toes cannot move freely.
Are cycling shoes supposed to be tight?
Cycling shoes should be comfortable, the toes shouldn’t be so constrained that they cannot move. But the material of the shoe shouldn’t be thin and soft, because without this the foot does not receive a secure fit.
Should I buy cycling shoes a size bigger?
Cycling shoes must be true to size. If the shoe is larger, then the foot will slide inside the shoe during the pedal stroke. New shoes fit if your foot does not move back and forth while walking or riding.
In particular, shoes should be the right size when you choose mountain biking. Since in the process of mountain biking, your leg moves more actively and can get injured very easily. Also on mountain bikes there is an increased power stroke, which requires increased fixation of the leg.
Should my toes touch in cycling shoes?
Our toes should be touching the toe of the cycling shoe. Due to physiological characteristics, some may have an additional little toe room, but the main thing is to focus on the thumb.
Do you wear socks with cycling shoes?
Yes, socks must be worn, they must fit snugly against the skin and not be too thick.
Read our new interesting article “What cycling does to your legs” here.
Daniel Riley
I'm Daniel Riley, I am a sports coach and I live a sports life. I maintain a healthy lifestyle through exercise, food and nutrition. I want to share useful information with like-minded people, with those who want to change their lives for the better.
