Want More Power? (Two Cleat Positions to Respect!)
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- Опубликовано: 2 июл 2024
- Channel Subscription: bit.ly/2Vfd4mO
FREE eBook Guide for Road Cyclists: www.camnicholls.com/free-guide
Read the article on the RCA : roadcyclingacademy.com/cleat-...
About Neill Stanbury: neillsbikefit.com.au/
Cleat position for cycling! A super important factor for road cyclists to ensure they're not experiencing knee pain and other associated injury possibilities, but perhaps most interesting for most! Cyclists want to get faster and stronger on their road bikes and cleat position can play a critical factor. So, in this video today, a well-regarded bike fitter called Neill Stanbury talks to us about two critical factors when it comes to cleat position. All the way from where cleats should be placed to the impact it can have on power transfer into the pedal and throughout the bike.
#cycling #cleat #position 
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Sat glued to this , to give this amount of professional information for free is just amazing , Thank you it really is Appreciated.
Check out James, Bikefit Tuesdays, in Francis Cade channel. More free advice!
Exactly what I was thinking. This guy is incredibly helpful
Jeez. That man knows is s***. I've listen to a lot of stuff and this is the most structured and informed discussion I've found about it.
How do you know he's correct, if you don't know?
@@notreally2406 He is correct! Trust me ;-)
Although he uses oval rings so not so sure...
I could listen to Neill talk for hours. Bring him back often, Cam!
Neil is the best!
My comment!
He's bloody brilliant. I totally nerded out listening to him and I'm a super novice rider.
Foot stability. 1. Walk up to an escalator and as you start to position your feet grab the rails, left and right.
2. Line up your toes on the edge of the step when it is flat just before it starts to go up.
3. Go back down and this time place the balls of your feet on the edge.
4. The third time stand mid foot.
5. Repeat without holding onto the "rail".
6. Which foot position provides the most stability? AND pay attention to the calf muscles.
I have NEVER learnt more about this subject!!! Thanks Cam and Neill
Great info Cam, working on this today! Love this tech detail, more please.
Having struggled with fit over the years and Shimano cleat position - this is super informative many thanks for producing this -
This guy is really thorough and enlightening
Finally! I've been wanting a video like this for ages. Thank you for this Cam
He’s not only so knowledgeable but also so eloquent! Great vid!!
Exactly what I needed, quads were doing all the work and minor knee pain. Will test this tomorrow. subbed.
I got lost in time taking in all if information...for a 16 minute video it was to short....I really enjoy this and now thinking of going to speed play....thanks for this information.
Cam, this is brilliant!!! Loved all of it. Especially, the conclusion around the "kinetic chain". People need help understanding that poor clear position could end up causing numb hands!
I feel I'm very quad dominant and I've just check my clear position. According to Neil's ballpark advice, I'm over 5mm from where I should be as a starting point!! So, I might just start adjusting over a long period to see how I feel - whilst naturally compensating in other areas.
Big respect to Neil👍 He knows his stuff and seems like an affable guy. Loved his knowledge on q factor and the axle length options.
Keep the good work up. If I get some spare cash, I'll be buying you (and Neil) a coffee or two☕
Brilliant - extremely informative. Love watching your clips 👍.
That was fascinating! I've struggled with foot issues in the past, and I'm now trying to offset what might be longer term repetitive issues in my hips, lower back and quads. And I think the discussion on these-to-side and fore and aft might be a clue to point me toward a solution. Aside from that personal stuff, I though the universal Q-factor thing was really wild.. Thank you for such a great video!
Wow, right on topic. I just recently changed my shoes and attached the cleats myself. As it appears, with what you are saying in the video, too far forward. Thanks for the advice. Cheers
Okay, I have spent the last year after getting a new bike and shoes, trying to get my fit correct. turned out the whole time I just had my cleats too far forward. Thank you so much for posting this video and all the videos you've put up with this guy.
I got fit by Neil about 6 months ago and this reminded me how good he is. Unfortunately he moved north, bad news for Melbourne peeps but great news for anyone on the Sunshine Coast!
I used to get terrible knee pain on long rides . Tried every thing i could as far as my dura ace pedals could do . Found some 20 mm spacers on US ebay and gave them a go . They fit on the dura ace pedals and then screw into the crank . What a God send . All My pain went away the next ride and has never come back .
Great video, many thanks, we can never stop learning. It's what makes cycling such a great sport 🤙🏼
Just moved my speedplay cleats all the way back. Instantly felt the difference, heaps better and feels much more comfortable. Brilliant advice 👍
another great video! lots of upside to pushing the cleats back but the one key downside, especially for novice riders, is a greater occurrence of toe strikes on the front tire. Most can brush it off but some may be easily alarmed by it.
i adjusted my cleats the way he was explaining to widen my feet and put them in line with my hips ,and that small amount made such a difference .he knows his stuff and great to listen too .thanks keith
Thank you VERY much!
Convey my thanks to this BikeFitter.
What a talent in telling the story!
What a knowledge!
Perfectly structured!
Most of the things he says I already knew, but apart from “what” he gives us “why”. Great job.
Valuable addition to your already great content.
Thanks both for sharing this extremely useful info. I hope you can do more like it. I would be interested to know how Neill finds the optimum q-factor, whether is this from some method of hip-width measurement, trial-and-error from watching leg/knee movement from behind, or some other method.
Neill should consider doing a full video series like this on all the aspects of bike fit for those of use who can't get to him in person, even if it was a paid-for private series. It's so refreshing and useful when someone understands something like this from first principles - something unfortunately especially rare in the sport of cycling.
Love it Cam - you are getting top quality speakers on your channel
Oh wow, life changer. Just moved my cleats back, back pain and knee pain went away! Thanks for the content! I can comfirm, size 46 foot 20mm, bang on!
Very interesting indeed. Could watch this stuff all day. Great content, keep it coming.
Excellent vid, made me reconisder a whole bunch of stuff. Keep em coming Cam great series.
This guy effin ROOLZ!!! I don’t ride, but I was completely subsumed by this topic! I respect the hell outta top-flight engineers of any kind and THIS guy communicates/translates his subject matter WELL.
OUTSTANDING interview & upload, guy! Take a bow! 👏👏👏👏🤘👍✌️
Brilliant video ! Had an expensive video bike fit a few years back and the tech adjusted my cleats which eliminated outer foot pain I had experienced for the previous 10 years !
Excellent Cam! Never heard it explained before... Spot on mate.
Great insights. I've always felt I needed more Q-factor and should place the cleats more to the back. Thank you for this informative video, Cam!
Just discovered this channel! 😃 Loving the quality of your journalism and the experts providing quality scientific input Cam. Can’t wait to dig into your back-catalog! Thanks 👌🏽
Thanks for supporting the channel Dave 👍
I've really enjoyed the 2 videos with Neil, and looking for the next ones! Riding for a couple years and never had a fit, but once this Covid thing is over plan on going to a Steve Hogg trained fitter in my country.
Great video, one of the best on cleats position i've ever seen. More content like this, please.
I actually paid attention and moved my SPD-SLs back 18mm on my size 42 Fiziks. The shoes feel great in this position and my pedal stroke feels powerful and efficient. Thanks for posting such useful information.
нщг speak about road shoes or MTB?
WOW. This helps me so much. Thanks for sharing!
"Synergistically" word of the day 👍
This is absolutely amazing information. My head is spinning (in a good way) as a reasonably new rider. It gives me a lot to think about.
I loved the biomechanics lesson. Having worked in this part of medicine, I still learned a lot. It’s important to understand the kinetic chain of forces and transfer of power, as well as, how small changes can have a big impact on performance, ankle stability and knee problems. Bravo!
Some of the best information out there, no bull, all knowledge 👍
Absolutely fascinating listening to this man speak about and give relatable examples of the outcomes and effects of certain riding positions.
sooooo interesting and informative, more like this from this guy please!
Incredibly well explained, pushing me in the right direction, and yes, I'll be looking for the base plate extender!!! Thank you for your wisdom, expertise, and experience!!! Wish you were close by 😉!!!
Excellent video. Thanks for the effort to put it up!
Such an informative video on cleat position I had to watch again 1 year later!
Bike fit Neil on a bike fit Wednesday. 👍🏻 as a someone who only started using cleats a few years ago. I found it very confusing. After watching some vids I moved mine right back. It definitely helped. Nice to watch these vids to confirm moving mine. 👍🏻👍🏻
Awesome video Cam. So much information and knowledge 👍🏻
Thank you, that was very informative. I have been cycling for 3 years and casually heard the topics presented in this video. Now, I have a better understanding why cleat position and Q-Factor matters.
cheers,
Cam Just wanted to say love all your vids. Your style and versatility in your content is superior and I bloody love it!! It’s always a competition for Dad (55🤫) and I (18) to watch your videos first. It just goes to show how you can tap into a wide audience age range. I essentially love it when I give dad some advice then you come out with a video saying the exact same thing. I think it’s a little frustrating on dads part that I turn out to be right some times. I’ve learnt a lot from your video and appreciate all the time and effort that goes into them ;)
haha! Telling dad how it is. Love it Alex and thanks for sharing. Cam
WOW. So passionate! And knowledgeable! I am a new cyclist and am having no end of trouble with calf cramps, despite having a fit.
I may have to play with my adjustments.
This has been so helpful, had a bike fit but continued to have problems with my knees (pain in the patella and side of the patella). Adjusted the cleat position way back for todays ride and bam, no pain. So I will try this out for a few rides and see if that really was the perfect solution.
Keep these videos going, if they keep on giving us content like this I will keep on recommending them to my friends.
Excellent video. I had very bad foot pain for years. I finally saw a podiatrist who knows cycling. He said move my cleats back. I've permanently damaged my feet from improper walking and cycling. Now my problem is 90% solved. I'm glad you advocate moving cleats back for some cyclists and debunk the joint over spindle rule.
Thanks for this, at last someone not just doing the 'generic fit' piece and actually explaining what the effects are, been struggling despite the advice out there. Can't wait for next vids on this. Now a subscriber!👍
Would really like to see his advice on the saddle fore and aft and the plumb line technique. Is it behind the knee cap i.e top, or is it from front (for example)?
Love this ...Neil is brilliant on explaining .. keep it coming
Had a fit between the last video and this one. He solved my problems. Very happy.
Quality content mate! Thanks for posting it.
Yip same here , I have been going on about q factor for about 20 years , that's why I use Keywin pedals , available in minus and plus axel lengths in 3 millimeters increments up to minus 10 and up to plus 10 , they also have plate Packers for different leg length discripency
Great video. Learnt so much and inspired to learn more. Thanks!
Another awesome video! Please keep them coming!
I learnt a lot! Thanks for posting!
I saw this video and I bought some extenders for my pedals. I didn’t know they made such a thing. I feel my feet supinating as I ride for a while, so I’m thinking that is the problem. I am 51 years old, and can stand to loose a bit of weight, gained more than I wanted this winter. I don’t race, and I ride alone, and I really enjoy the ride. I will let you know how I get along with the extenders. I love your channel, and all the great info and tips you give. Thanks for everything.
Francois
Thanks for the info. I knew my Speedplays were very adjustable just not that adjustable. Loved the explanation on on the foot and pedal position. Really helped me understand some things. Wish I were closer to go and have him fit and adjust my bike.
Neil really nailed it explaining Q factor and knee pain in relation to cleat placement... I've always felt like I needed a bike fit, now I know I do. Really wish Neil wasn't 8534 miles (or 13,734 km) away from me. Great video.
Neill is brilliant! Really enjoyed his discussion of Q factor.
Neil's a great guy and knows his stuff. Excellent.
This was very helpful; thanks so much for sharing this.
With that purchase of a new bike I definitely will be getting a bike fit.
Great video Cam.
Thanks for all your work.
👍👍👍
Years ago I moved my cleats back on my mountain bike as I found standing over rough ground, my calves would tire. It just seemed more efficient. Now I'm going to move my cleats back a bit on my road bike. Excellent analysis.
Man I love the videos with Neil. He's amazingly knowledgeable and hilarious too
Sensationally good video packed with information. I've been cycling for ever, so am pleased to finally see a scientific explanation of this vitally important subject.
Video was worth a watch for that ferrule taped to the metatarsal joint trick alone. Thanks
This is very helpful to understand the relationship between my body and my bike. Thank you.
Excellent video Cam. Thanks to you and Neill for this knowledge share👌🏼
Love reducing the q factor on my bikes. Actually used a really old Shimano crankset before what they called low profile with a newer bracket, reduced the q quite a bit.
How good are both of these guys !!!! Well done!
Very, very informative! Fantastic content mate, thanks!
Fantastic information , glad I ran across your channel
Dude this is the best singular video I've watched for cycling mechanics. It all makes so much god damned sense. I moved my cleat back about 3mm and on my next ride my hamstrings were on FIRE. Can not believe the difference a small change can make.
Awesome, thanks for sharing Colin.
Good stuff ! It will be interesting to know how to deal with feet size discrepancy too. Me as an example, got 5mm differences in ball joint locations between left and right foot
Great video! Outstanding information. Brilliant.
Embarrassingly, I just discovered that the cleats on both my pairs of shoes had come loose, and shifted almost all the way forward. I had also been struggling a bit with power output over a long period. Never thought to check, but the other day I glanced at one of my shoes, and there is was. They were all in the wrong position. Now that they are back, I cannot believe how much better I am doing. I am watching this video because I would like to explore optimizing position even more if possible. Fantastic video, thanks for posting!
Awesome. Truly enlightening stuff. Thanks !!
really informative discussion of the topic. Thank you.
I have had a lot of knee pain over the years and have had a shim put in to help with a leg length discrepancy. After using the Patrocleats all the way back a full 24mm I noticed a lot of comfort riding and no loss in power. If anything I was seeing higher power numbers. I just realized when I did this I forgot to add the shim in. Less pain, better power and no shim (been there a decade). Well worth your time in trying this.
I also added 165 mm cranks to equation and the two changes seem highly compatible.
Hi Cam. Again excellent video. Really makes me understand more about positioning myself on the bike. Thanks!
Nice one Chris, and thanks for the support! Cam
Super interesting....having wide feet I always struggle with cleat placement and shoe fit.
looking forward to part 2
Possibly the most useful cycling tip on the Internet. Who doesn't love free power! At least until that moment where we now go away, measure up our cleats and realise sadly that purely by accident we found the optimum position!
Wow, very interesting Cam. Thanks a lot.
Dang. Not what I expected. Very good, great info, thanks.
Great content, very informative as usual
I always had such skinny calves. I had my cleats super far forward to help build my calves.
One day teaching a spin class at David Lloyd in the UK the stabilisation of my feet switched off, my big thing was leg speed.
This answers a lot. Great video.
Guess I’ll play to my naturally skinny calves and pop my cleats back a bit. I’ve been running speedplay for 10 years.
I have used Speedplay for years - love them. I also have used the cleat in the rear position for years as well. Can’t remember the source of the information, but I changed it on the basis that it helps to more fully engage your calves and hamstrings so you don’t overload your quads. Very happy
I am a beginner gravel cyclist with occasional road riding mixed in as well. I moved my SPD cleats back after watching this and WHAT A DIFFERENCE. My glutes have been sleeping 😂
Niells awesome , wish he was in the states . Thanks for sharing all this knowledge!!
Massively intelligent and well spoken. Pure gold!
I have a similar heel drop “style” to Neill. Moving my cleats all the way back has helped... as has switching from keo cleats to favero cleats (which actually can be pushed further back). It’s helped a lot... still dropping heel slightly and going to try a slightly shorter crank (which has the same effect).