MattTuck
03-26-2014, 10:32 AM
Just got done reading an older Steve Hogg article that talked about cleat position. Curious if any of you have tried it, and if so, did you adjust any other aspects of your position?
Is this still 'a thing'? I need all the help I can get.
Relevant section of article, which was from 2007.
Cleat position
Observation Seven: Cleat position plays a much larger part in the entire picture of rider on bike than is generally realised. Every watt of power you produce is transferred to the bike via your feet on the pedals. This relationship needs to be optimised if the goal is efficient and comfortable performance. The world generally believes that the centre of the first metatarsophalangeal joint (ball of foot) should be over the pedal axle.
As a general recommendation this is rubbish and demonstrably so. Grab a broomstick, cricket bat, baseball bat or other long lever. Hold your lever in both hands with elbows comfortably bent. Stand a friend in front of you at a distance that allows you to place the end of your lever a few inches beyond the side of their shoulder. Exert force and try and move your friend sideways. You won't be very effective.
Now take a small step forward so that about ΒΌ or 1/5 of the lever extends beyond your friends' shoulder. Exert force again and you will move your friend with much greater ease. Most of you will realise the analogy here. For those who don't, the first position is ball of the foot over the pedal axle and the second position is ball of the foot in front of the pedal axle. The key with this is just how far in front. Too much foot over the pedal will give you massive leverage but limit ability to jump hard in a sprint. Not enough foot over the pedal means a lot of effort for limited result in high torque per stroke riding as the calves than have to work hard while attempting to stabilise foot on pedal.
Any cleat position will allow the rider to produce good power. The question is for how long and at what risk of injury?
Germany's Gotz Heine believes that for greatest efficiency, the tarsometatarsal joint (the midfoot) should be over the pedal axle and has any amount of compelling evidence to back this up. For sustained steady effort of high or low intensity, this position, correctly applied will mean greater ability to sustain power over time and / or better ability to recover from severe efforts. TT's, pursuiting, Audax riding, road racing and triathlon are ideal for this kind of cleat positioning.
With this style of midfoot or arch cleat positioning, the largest muscles; glutes, hamstrings and quadriceps are heavily enlisted. All are close to the torso meaning that vascular flow is less interrupted and the potential problems that arise from transferring power through the foot and ankle are largely eliminated. What is also obvious using torque analysis is that midfoot cleat positioning flattens the riders torque curve for a given power output. In essence the rider is pushing for longer per stroke rather than harder.
This is important because a lower torque peak for the same wattage equals lower peak muscular contraction which in turn equals less fatigue and / or quicker recovery. All of which means greater ability to sustain a given load. Whether a rider should decide to experiment with midfoot cleat position will be determined by what kind of riding the rider prioritises. Crits and track events with plentiful changes in speed are best served by forefoot cleat positioning. For steadier paced riding, fast or slow, it is worth investigating midfoot cleat position and making a personal judgement.
Is this still 'a thing'? I need all the help I can get.
Relevant section of article, which was from 2007.
Cleat position
Observation Seven: Cleat position plays a much larger part in the entire picture of rider on bike than is generally realised. Every watt of power you produce is transferred to the bike via your feet on the pedals. This relationship needs to be optimised if the goal is efficient and comfortable performance. The world generally believes that the centre of the first metatarsophalangeal joint (ball of foot) should be over the pedal axle.
As a general recommendation this is rubbish and demonstrably so. Grab a broomstick, cricket bat, baseball bat or other long lever. Hold your lever in both hands with elbows comfortably bent. Stand a friend in front of you at a distance that allows you to place the end of your lever a few inches beyond the side of their shoulder. Exert force and try and move your friend sideways. You won't be very effective.
Now take a small step forward so that about ΒΌ or 1/5 of the lever extends beyond your friends' shoulder. Exert force again and you will move your friend with much greater ease. Most of you will realise the analogy here. For those who don't, the first position is ball of the foot over the pedal axle and the second position is ball of the foot in front of the pedal axle. The key with this is just how far in front. Too much foot over the pedal will give you massive leverage but limit ability to jump hard in a sprint. Not enough foot over the pedal means a lot of effort for limited result in high torque per stroke riding as the calves than have to work hard while attempting to stabilise foot on pedal.
Any cleat position will allow the rider to produce good power. The question is for how long and at what risk of injury?
Germany's Gotz Heine believes that for greatest efficiency, the tarsometatarsal joint (the midfoot) should be over the pedal axle and has any amount of compelling evidence to back this up. For sustained steady effort of high or low intensity, this position, correctly applied will mean greater ability to sustain power over time and / or better ability to recover from severe efforts. TT's, pursuiting, Audax riding, road racing and triathlon are ideal for this kind of cleat positioning.
With this style of midfoot or arch cleat positioning, the largest muscles; glutes, hamstrings and quadriceps are heavily enlisted. All are close to the torso meaning that vascular flow is less interrupted and the potential problems that arise from transferring power through the foot and ankle are largely eliminated. What is also obvious using torque analysis is that midfoot cleat positioning flattens the riders torque curve for a given power output. In essence the rider is pushing for longer per stroke rather than harder.
This is important because a lower torque peak for the same wattage equals lower peak muscular contraction which in turn equals less fatigue and / or quicker recovery. All of which means greater ability to sustain a given load. Whether a rider should decide to experiment with midfoot cleat position will be determined by what kind of riding the rider prioritises. Crits and track events with plentiful changes in speed are best served by forefoot cleat positioning. For steadier paced riding, fast or slow, it is worth investigating midfoot cleat position and making a personal judgement.