How to adjust MTB clipless pedals?
How to adjust MTB clipless pedals?
To avoid joint pain, it is important to correctly adjust your cleats and MTB clipless pedals.
- Time: 30 min
- Level: Easy
- Tools: Allen key set
Steps
Reminder: for the right pedal ("R"), the tightening direction is standard, i.e. clockwise; whereas for the left pedal ("L") it is reversed, i.e. anti-clockwise.
Using clipless pedals requires specific shoes onto which MTB cleats must be fitted, which serve as an interface between the shoe and the pedal. Here are the steps to adjust the cleats on your MTB shoes:
- For the longitudinal adjustment (fore/aft) of your cleat, position it so that it is centred on the axis formed by the bend between your foot and your toes.
- If your cleat/shoe has a lateral (left/right) adjustment, position it so that it is centred relative to your foot.
- Grease and tighten to the torque specified by the manufacturer.
Probikeshop tip: generally you should not exceed 35 Nm, otherwise they will be difficult to remove in the future.
Your cleats are now fitted. After your first ride, it is advisable to check the tightening.
This is a basic adjustment that does not take into account any pathological issues. It is important to test it on short rides to validate it or adjust it as needed based on your sensations.
To fine-tune this adjustment:
If you move the cleats back, you will feel less strain on your calves and will be more comfortable on descents. This adjustment can be useful for a beginner equipped with a leisure MTB or for all-mountain trail riding with a full-suspension MTB.
If you move the cleats forward, it will be easier to put in power, but your calves will be more heavily worked. This adjustment is recommended for a competition-oriented discipline such as Cross-Country with a hardtail MTB.
If you experience joint pain due to clipless pedals, it is advisable to consult a sports doctor or undergo a postural assessment to identify whether a specific adjustment is required.
Some clipless pedals allow you to adjust the spring tension, which determines the effort required to disengage from the pedal. If you are a beginner, opt for a low tension to avoid falls while you get used to the system. Once familiar, you can then adjust it according to your riding style.
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