Why are more riders moving their cleats backwards?
Cleat positioning has always been a strong topic of conversation amongst bike fitters, although thankfully it’s one where most fitters agree on the fundamentals. One area where thinking has changed considerably over the years, however, is just how far back the cleat should sit on the shoe.
The traditional cleat position
Historically, there was a very strong trend towards positioning the cleat around the ball of the foot, just behind the big toe, and in many cases riders would push their cleats as far forward as possible. Today, that concept seems almost anathema to most bike fitters, with a few exceptions.
The shift towards a more rearward cleat position began in the early to mid-2000s, largely through the work of modern bike fitting guru Steve Hogg, whose rationale used the example of a baseball bat: the best place to hit a ball isn't right at the very end of the bat, but appreciably further in down, and the same principle can be applied to the relationship between the foot, cleat and pedal axle.
The toes aren't really part of the solid foot lever, so the most effective position for the cleat isn't necessarily right at the front of the shoe, nor does it have to sit directly beneath the traditional ball-of-foot position.
Why move your cleats backwards?
From a mechanical and leverage standpoint, there are few obvious benefits to a very forward cleat position, because a longer foot lever means that the rest of the kinetic chain has to move more to accommodate it, increasing the demands placed on the ankle, knee and hip and requiring more flexibility from the rider.
A forward cleat position also increases the demand on the Achilles and calf, with the calf doing more work despite being a relatively small muscle and not one that contributes a huge amount of force to the pedal stroke, while the longer lever can place additional pressure directly beneath the ball of the foot.
For some riders, this combination can contribute to familiar problems such as hot foot, Achilles discomfort, calf fatigue or toe clawing, where the toes curl or tense inside the shoe in an attempt to gain traction and stability.
In effect, everything about a forward cleat position asks more of the foot and lower leg, creating additional stress in an area that can already be vulnerable, particularly when riding for long periods or at high intensity.
Moving the cleat backwards shortens the foot lever and can reduce some of these demands, which is why a more rearward cleat position has gradually become what many fitters now consider the “new normal”.
Enter ultra-endurance cycling
Ultra-endurance cycling pushed this thinking even further, because it often takes extreme conditions to make us question whether there might be a better way of doing something.
Spending +15 hours a day on a fully loaded bike can cause problems that simply don't appear during more conventional riding, with riders experiencing chronic and debilitating hot foot, badly pulled Achilles tendons, excessive calf fatigue and cramping, as well as knee issues caused by prolonged and repetitive flexion.
In other words, fatigue, pain and stress become much more significant when the same movement is repeated for that length of time, day after day.
Ultra-endurance cyclists began experimenting with a mid-foot cleat position, moving the cleat considerably further back towards the middle of the foot, and this can be exceptionally effective at reducing many of the issues mentioned above.
For some riders, the difference can be almost like switching those problems off, particularly when the primary issue is excessive demand on the calf, Achilles or forefoot.
Is a mid-foot cleat position right for everyone?
A pure mid-foot position isn't necessarily for everyone, though, and the fact that it works exceptionally well for some ultra-endurance riders doesn't mean every cyclist should move their cleats as far back as possible.
A full mid-foot position also requires serious modification to the shoe, so it isn't always a practical option for riders who simply want to experiment with a more rearward cleat position.
There is, however, a useful middle ground in the form of cleat extender plates, which allow the cleat to be positioned further back than the standard adjustment range of a given shoe.
Depending on the system, these can move the cleat backwards by around 8–22mm, providing a significant amount of additional rearward adjustment without requiring a full mid-foot modification.
These adjustments go a long way to helping with hot foot, Achilles issues, overloaded calves or toe clawing, and can be particularly useful for riders who spend long periods of time on the bike.
Finding the right cleat position
That doesn't mean further back is always better, because cleat position is only one part of the relationship between the rider and the bike, and changing it can affect the position and movement of the ankle, knee, hip and the rest of the kinetic chain.
A rider's anatomy, mobility, footwear, riding style and individual needs all play a role, which is why there isn't one universally correct cleat position that works for everyone.
Moving a cleat backwards can also mean that other aspects of the bike position need to be considered, rather than simply making the adjustment and carrying on as before.
The important question, therefore, isn't simply how far back your cleats should go, but what your current cleat position is asking your body to do and whether there's a better way of distributing that load.
For riders experiencing persistent hot foot, calf fatigue, Achilles discomfort or toe clawing, cleat position is certainly worth investigating, particularly if those problems become more pronounced over longer rides.
The move towards rearward and mid-foot cleat positions isn't about following another universal rule; it's about having more options and understanding how a small change in the connection between your foot and the pedal can alter the way you interact with the bike.
A little more room to move
If you're looking to experiment with a more rearward cleat position, the new FORM MTB Extender Plate makes it possible to move your cleats further back than the standard adjustment range of your shoes.
Designed to give riders more flexibility when dialling in their position, it's a simple way to explore the benefits of a rearward cleat position without committing to a full mid-foot setup.
