Choosing cycling shoes and pedals

Choose shoes and pedals together

Cycling shoes and pedals work as a pair: the sole of the shoe determines which pedals it suits. So first decide whether you will ride flat pedals or clipless pedals.

Flat pedals

Flat pedals have a wide platform with pins that hold your shoe in place. You can take your foot off quickly, which adds confidence in technical terrain and makes it easier to learn skills. A flat-pedal shoe has a soft, grippy rubber sole that bites into the pins – an ordinary trainer slips off the pedal on wet, rough trails.

Clipless pedals

With clipless pedals, a cleat fixed to the sole of the shoe locks into the pedal. Power is transferred efficiently through the whole pedal stroke, and your foot stays put even in rough terrain. You unclip by turning your heel outwards – practise unclipping calmly before your first ride.

• Two-bolt systems (e.g. SPD) – mountain bike, gravel and everyday riding. The cleat is recessed into the sole, so you can also walk in the shoe.
• Three-bolt systems (e.g. SPD-SL, Look) – road. A larger contact area and a stiff shoe, but walking is awkward.

Make sure the shoe and pedal use the same system.

Sole stiffness

A stiff sole transfers power efficiently and reduces foot fatigue on long rides. A more flexible sole is more comfortable to walk in and feels more natural off-road. On mountain bike shoes, a reinforced toe and heel protect against rocks.

Size and closure

A cycling shoe must fit snugly: your heel should not lift while pedalling, but your toes need room. Size charts vary between brands, so compare your foot length with the manufacturer's chart. A BOA dial adjusts the fit precisely and quickly; laces and Velcro straps are simple and easy to maintain.

In winter

In freezing temperatures an ordinary cycling shoe cools quickly. Winter cycling shoes or overshoes keep your toes warm. The metal cleat of a clipless pedal conducts cold, so winter shoes often have extra insulation in the sole.