Midfoot cleat positioning

Cyclists do some odd things for performance. This feels like one of the most strange to me – changing the way I’ve been pedalling for the last 30 or so years in order to improve long time trial efficiency and reduce the likelihood of my recurring Achilles injury.

I’m currently working with The Bike Whisperer to change my cleat setup to a mid-foot cleat position. Most of a cyclist’s power comes from the quads, glutes and hamstrings – the lower leg only connecting to the pedal and stabilising what happens above. It doesn’t contribute enough to justify its energy expenditure – and I have massive calves. The idea is there will be more oxygen/fuel left for the bigger muscle groups. Side benefits include a reduction in the overall height on the bike for better aerodynamics and hopefully the elimination of my recurring Achilles tendinitis.

“Midfoot cleat position is when the cleat is positioned so that the Tarsometatarsal (TMT) joints are over the centre of the pedal axle. The TMT joints are the joints between the two rows of bones drawn on the foot below.”

Midfoot is being used by lots of long distance riders, Ironman competitors and such-like.

Read more here:

www.stevehoggbikefitting.com – power to the pedal ? cleat position

www.trainingbible.com – cleat position


Gallery: Midfoot Cleat Positioning – Stage 1

6 thoughts on “Midfoot cleat positioning

  1. Thanks for your input bumface.

    Are you still bitter about me beating you in the SS Worlds in ’03?

  2. Everyone knows the yellow jersey is nothing compared to out-drinking hippy in the beer tent in the bush.

    Graeme Obree’s next record attempt, in fact. He’s flying out in two weeks after a heavy stint of acclimatisation/training in various Walkabouts.

  3. Cheers, I’ll try and keep a record of the pros/cons and what it does for power and stuff. I’m as curious as anyone as to whether this will improve my 24hr TTs.

    I know some people in the ESCA 24hr were using midfoot – it looked a bit odd but I’d never heard about it at the time.

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