How to Choose the Right Cycling Shoes
How to Choose the Right Cycling Shoes - 10 easy tips
The movement of the feet when cycling is regular and repetitive, so whether the cycling shoes fit well is very important
In this article, you'll learn (almost) everything you need to know about how cycling shoes fit, including things to keep in mind when trying them on. I learned these tips from a professional mechanic during a professional bike tune-up, and I felt it would be a shame not to share them with you.
Key TakeawaysWhen choosing cycling shoes, ensure you buy the right type for your style of riding. This means road shoes (and corresponding clipless pedals) for road cycling, flat pedal shoes for flat pedals, and so on. The shoes should have enough length and width to avoid squeezing your toes. You should have some wiggle room for your toes; otherwise, your circulation can be compromised, leading to discomfort.
10 Tips for the Perfect Cycling Shoe Fit
Following these tips will significantly increase your chances of selecting a comfortable and well-fitting pair of cycling shoes that will keep you comfortable, even on the longest rides.
1. Get the Right Length
The shoe should be a few millimeters longer than your foot (measured from heel to toe), but not a full size larger.
Unlike other athletic shoes, you don't need a lot of extra space in cycling shoes because your foot's movement is fixed. A proper fit means your foot shouldn't slide inside the shoe, so you don't need extra room between your toes and the tip of the shoe.
2. Select the Proper Width
The width of the shoe should allow your toes some room to spread out. If the toe box is too tight, it will compress the forefoot, which can lead to numbness. If you have wider feet, look for wide-fit cycling shoes. For example, Lake and Bont's standard models are generally wider than those of other brands. Some brands, like Shimano, Sidi, and Giro, offer both regular and wide versions.
3. Consider the Shoe's Shape (Last)
Cycling shoes come in different shapes, or "lasts." Some are designed to mimic the natural shape of the human foot, while others have a more artificial shape. The best one for you depends on your foot shape. Finding the right brand for your feet might take some effort, but it's worth it in the long run. On long rides, you must avoid anything that could cause discomfort.
Additionally, some high-end cycling shoes are "heat-moldable," meaning you can customize their shape to a certain extent. This feature typically comes at a premium price.
4. Check the Heel Fit
While forefoot fit is critical, don't neglect the heel. The heel cup should be snug but not tight or loose. A heel cup that's too tight can cause excessive pressure, make the shoes difficult to put on and take off, and potentially cause numbness. On the other hand, if the heel cup is too loose, your ankle could twist when riding out of the saddle, the shoe might slip off while walking, and friction could lead to blisters.
5. Understand That Stiffer Isn't Always Better
A stiff sole is crucial for road cycling as it helps transfer power from every pedal stroke directly to the pedals. However, a sole that is too stiff can do more harm than good. Cyclists with pain in the ball of their foot (metatarsalgia) or oxygen deprivation in their toes due to poor circulation (ischemia) should be especially cautious. Studies have shown that carbon fiber soles increase plantar pressure, which can worsen these foot issues.
Unfortunately, every manufacturer has its own stiffness index, and sometimes they don't provide this information at all. Therefore, you'll need to rely on customer reviews. Generally, high-performance cycling shoes tend to be the stiffest for maximum power transfer, while entry-level and recreational shoes are more flexible and comfortable.
6. Don't Overlook the Closure System
When choosing cycling shoes, you'll encounter various closure systems, such as laces, dial systems, and Velcro straps. The table below summarizes the pros and cons of each. Choose the system that best suits your needs.
| Closure System Type | Pros | Cons |
|---|---|---|
| Velcro Straps |
Inexpensive; secure during rides; durable in crashes. |
Less precise comfortable tightening compared to BOA dials. |
| Laces |
Look cool; provide effective tightening; the lightest system. |
Time-consuming to tie nearly impossible to adjust while riding. |
| Ratchet Buckles |
Secure during rides; provide relatively effective tightening. |
Heavier than other systems; prone to damage in crashes; buckles can be hard to replace. |
| BOA Dials * |
Fast, effective, precise tightening even while riding; easy to replace; lightweight. |
More expensive than other systems; can be damaged in crashes. |
*Note: BOA is a popular brand, and the term is often used to describe all similar dial-based systems.*
7. Use Insoles (Footbeds)
Unless you're buying very expensive cycling shoes, the stock insoles usually don't provide adequate arch support. High-quality insoles are essential for ensuring comfort and preventing injuries. I recommend researching cycling-specific insoles to find a pair that's right for you.
8. Wear Cycling Socks When Trying Them On
Always wear your cycling socks when trying on new shoes to ensure the fit is accurate to your real-world riding conditions.
9. Mimic Your Riding Position
While trying on shoes, mimic your riding posture (for example, by standing on your tiptoes) to check if the shoes remain comfortable in that position.
10. Consider Your Cleat System
Ensure the cleat mounting holes on the sole are compatible with your pedal system (e.g., 3-bolt for road, 2-bolt for MTB).
Summary
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Choose a shoe that is a few millimeters longer than your foot and wide enough to allow your toes to wiggle.
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Try to find a brand whose shoe shape most closely matches your foot shape.
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If you don't mind spending more, consider heat-moldable shoes for a custom fit.
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Remember, an overly stiff sole can do more harm than good, so don't sacrifice comfort for performance.
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Choose a closure system based on your aesthetic, practical preferences, and budget.
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Last but not least, use quality insoles with your cycling shoes. They will enhance your comfort and help prevent injuries.
1. Do cycling shoes stretch out?
Most cycling shoes do not stretch out because they are made from durable synthetic materials that resist stretching. However, some brands like Lake are known for using leather uppers, which can stretch over time. It's best to check the upper material and ask the retailer if a specific model is known to stretch.
2. Are cycling shoes true to size?
This depends heavily on the manufacturer and model. Some cycling shoes are true to size, some run large, and some run small. If you are buying online, I strongly recommend trying them on in a physical store first or carefully reading customer reviews regarding sizing.
3. Do cycling shoes come in wide versions?
Yes, wide-fit options are available. Look for "wide" or "wide-fit" cycling shoes. For example, standard-sized shoes from Lake and Bont are already quite wide, and they also offer wide versions. Shimano and Sidi also provide wide models. Sidi calls its wide version "Mega," which is 2mm wider on each side of the metatarsal area, for a total of 6mm more width than their regular shoes.
4. Should cycling shoes be tight?
Cycling shoes should not be uncomfortably tight. They should not cause any pressure points but should feel snug and supportive. This means the shoe should be secure without being restrictive, with some room for your toes to wiggle.
