How to fit new cleats onto your bike shoes

Knowing how to fit new cleats to your cycling shoes is an essential skill for triathletes because cleats need replacing regularly.

When using clipless pedals, failure to install cleats correctly can result in discomfort, injury and inefficient pedalling.

Cleat position isn’t hard to get right though. Below we run through the simple steps to ensuring you replace your new cleats in the correct place each time.

How to fit new cleats to cycling shoes

Before fitting new cleats to your triathlon cycling shoes, use a fine pointed permanent marker to draw round the old ones so that your set-up remains the same.

If you’ve had a bike fit for triathlon, the bike fitter should have placed your cleats in a specific position. Consider using a fitting aid like the Ergon Cleat Tool to replicate the orientation exactly.

Remove the cleats and give the soles and bolt holes a really good clean.

Look at the bolts of your new cleats, if they’ve got some blue thread lock on, carry on with installation. If not, get yourself a bottle of Loctite® 242 and apply. It’ll give a bit of added security and extra peace of mind.

Install the cleats, you don’t need to go mad tightening them or you risk stripping the threads. You’ll probably need a 4mm hex bit. If you’re using a torque wrench, 5-6Nm is about all you need.

How to look after cycling cleats

Once installed, check your cleat bolts regularly and minimise unnecessary stress and wear. Keep them clear of gunk and mud.

Don’t walk about in them excessively and, if you think you may be forced to, consider popping some cleat covers in your jersey pockets.

When to replace cycling cleats

Cycling cleats from popular brands such as Shimano, Look and Time have wear indicators that signal when it’s time to replace them. They can last as little as three month, depending on how much you cycle.

Wahoo Speedplay cleats last longer: replace these every 5,000 to 8,000km.

Sometimes the performance of the cleats will deteriorate before a wear indicator shows you should. When the connection between the cleats and pedals feels loose, and / or clipping back in and out becomes more difficult, you should swap in a fresh pair.