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You may be used to riding bikes in your sneakers, but if you start spending a lot of time on spin bikes, you'll notice everyone is wearing special shoes that clip onto the bike. Pelotons, for example, ship with Delta LOOK-compatible pedals, and you'll need a shoe to match. It may be intimidating to try a new type of shoe, but there's a reason why they are the right tool for the job.
The shoes I'm talking about have a cleat that clips into a special socket on the pedal. Besides the Delta cleats on Peloton, the other popular style is the SPD cleat that's commonly used on both road bikes and spin bikes. (There are others, but you'll most likely end up using one of these two types.)
When I got into the habit of going to spin classes regularly, I wasn't sure I wanted to use the shoes, but they were required at the class I went to. I’ve written before about how I struggled those first few spin classes, trying to get the hang of using the rental shoes. It wasn't until I got a spin bike to use at home that I realized, after a few rides in sneakers, I really missed those shoes.
Why do cyclists use shoes with cleats?
Serious cyclists use cycling shoes because of how well they transfer power from your legs to the pedals. This isn’t a big deal when you’re casually biking around town, but if you expect to be able to sprint hard in a spin class or stand up from the saddle, you’ll definitely want your shoes to be up to the job.
Wear thin-soled shoes, like Chucks, and you’ll feel the outline of the pedal pressing uncomfortably into your foot. Wear flexible sneakers, like running shoes, and you’ll notice the sole bending during those out-of-saddle climbs. I ended up using hiking shoes before I finally gave in and went shopping for actual cycling shoes.
With the proper shoes, all the force of your legs goes efficiently into the pedals, not into bending or squishing your shoes. The cleat also allows you to do more than just push down on the pedals. You can trace a circle with your foot, applying force all the way around the pedal stroke. You'll find yourself engaging your glutes and hamstrings, not just your quads. With cycling shoes, you get a better workout and your feet feel more secure—no slipping off the pedals, even when you're pedaling fast.
How to clip cycling shoes in and out
It doesn't take long to learn how to get your shoes into and out of the pedals. Dedicate five or 10 minutes of your life to that task, and you'll be all set. But some people don't bother learning, which is just silly. As I once heard Peloton instructor Camila Ramon say: "Baddies don't leave their shoes attached to the bike."
To get onto the bike, you put the front of your cleat into the front of the socket on the pedal. Then just push down, as if you're pedaling, and the back of the cleat will pop right in. Once you're used to it, it only takes an extra second or two as you're hopping on the bike. You'll do it without even thinking.
To unclip, just turn your heel away from the bike, and the cleat unlocks. Some types of pedal are adjustable, so if you have a hard time clipping in, look for a tiny screw on the pedal that you can turn to make the connection tighter or looser.
Your cycling shoes and pedals need to be compatible
Cycling pedals and shoes are not universally compatible. If you look at the bottom of a pair of cycling shoes, there’s a metal and/or plastic attachment called a cleat. This is what locks on to the pedal.
There are a bunch of different cleat systems. Peloton uses a large, triangular cleat called LOOK Delta, while road cyclists often like Shimano’s SPD cleats, and will debate over whether the SM-SH51 or the SM-SH56 is the better one to get. (If you’re riding outdoors and you’re new to cleats, get the 56. It’s easier to unclip. For a spin bike, it doesn't matter so much.)
The pedal/cleat/shoe situation can get complicated if you’re riding a bike outdoors, especially once you start considering whether you’ll also need to walk in the same shoes. This is where spin bike owners can breathe a sigh of relief. You’ll only need to walk from wherever you put your shoes on to the bike, and you don’t have to worry about how quickly you can unclip in an emergency. You just need something to connect your foot to your bike.
I chose my first pair of cleats by searching Amazon for pedals in my price range, and ended up with a pair of pedals that have a toe cage on one side and an SPD-compatible attachment on the other. I kept that in my shopping cart while I looked for shoes to match, and found a pair that could take SPD-style cleats. If you already have either the shoes or the pedals, take stock of their requirements and get matching parts.
Not sure what to search for? These cleats and pedals are sometimes called “clipless," even though people talk about “clipping in.” That's to distinguish them from toe clips. (You know, the cage things.) Look for "SPD pedals" and "SPD cleats" or "SPD shoes."
How to buy a matching set of cycling shoes and pedals
Shoes and pedals are sold separately, but here’s a tip for shopping: The cleats traditionally come with the pedals, even though they attach to the shoes. (You can also buy the cleats on their own.) So the procedure is:
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Find a pair of pedals with your chosen cleat type (such as SPD)
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Find a pair of cycling shoes that can take the appropriate type of cleat. This means they need to have screw holes in the right places. Some shoes can take multiple types of cleat; check before you buy. (Sometimes shoes will come with cleats attached, but not always.)
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Make sure that you'll have a set of cleats for each pair of shoes.
If two people will be sharing the same bike, you'll need two pairs of shoes and thus two pairs of cleats. You only need one set of pedals per bike, of course. Usually the cleats come with pedals, but sometimes the shoes also do, and you can always buy cleats separately if needed.
How to install your cycling cleats (if you need to)
Typically you open up your brand-new box of pedals and find the cleats alongside them in a little baggie. Then you open up your brand-new shoes and try them on to ensure they fit as snugly as possible without hurting you, and then you install the cleats from the pedal package on your new shoes.
I found this video helpful when installing my cleats. If yours are a different style, just look up a video about the type you’ve got. Once everything is set up, take a little time to practice clipping in and out, and you’re ready to pedal.
One more thing: Read up on your style of cleat and find out what adjustments you can make. There may be a screw on the pedal itself that makes it harder or easier to clip in, and you may be able to tweak the placement of the cleat on the shoe. After a few rides, you’ll have a better sense of what you might want to adjust.
What to buy if you want SPD cleats
SPD cleats make the most sense if you ride outdoors. You can even swap out your spin bike pedals for a pair of SPD-compatible pedals so you can use the same shoes with your spin bike and your outdoor bike. Here's what you'll need:
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Reversible pedals with SPD on one side and toe cages on the other. They come with SPD cleats to attach to your shoes.
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Or buy a pair of standard SPD pedals (no toe cage option). They also come with cleats.
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If you need an extra pair of cleats—for example, so you can share the bike with a family member—here’s a pair of SPD SM-SH51 cleats (good for indoor cycling), and they even come with an allen wrench.
Now that you’ve got the pedals and cleats, all you need is a shoe. Fortunately, tons of cycling shoes are SPD-compatible. (They’ll have two little screw holes next to each other.) Try these:
What to buy if you have a Peloton
Shoes aimed at Peloton riders often have cleats already installed because they figure you're looking for an easy solution. But if you end up needing to buy the cleats separately, here’s a set of LOOK Delta cleats that you can attach to any compatible cycling shoes, and here’s a set that includes both the LOOK Delta pedals and cleats. Just make sure the shoes you buy are compatible. (They'll have three screw holes in the shape of a triangle.)
And consider your shoe options. You may feel like you should get the official Peloton shoes, but the consensus among die-hard Peloton riders is that they kind of suck. Better to pick a shoe that fits your foot and that has a convenient closure. Here are a few options:
