How To Change Pedals To Cleats: A Beginner's Guide

Disclosure: As an Amazon Associate, I earn from qualifying purchases. This post may contain affiliate links, which means I may receive a small commission at no extra cost to you.

So, you’re ready to clip in and experience the joys of cycling with clipless pedals? That’s fantastic! Making the switch from flat pedals to clipless pedals (often referred to as ‘cleats’) can feel like a big step, but trust me, it’s a rewarding one. You’ll gain efficiency, power, and a more connected feeling with your bike. This guide will walk you through everything you need to know, from choosing the right pedals and cleats to the actual installation process and, most importantly, how to safely get started. Don’t worry, it’s easier than you think!

Clipless pedals aren’t ‘clipless’ in the sense you might imagine. They actually have a mechanism that allows your cycling shoes to clip *into* the pedals. This system provides a secure connection, allowing you to push down and pull up on the pedals, maximizing your power output. This is a game-changer for serious cyclists, but even recreational riders can benefit from the increased efficiency and control.

This guide will cover everything: choosing the right type of clipless pedal for your riding style, the tools you’ll need, the step-by-step installation process, and some crucial tips for learning to clip in and out safely. Let’s get started!

Table of Contents show

Choosing the Right Clipless Pedals and Cleats

Before you even think about wrenches, you need to choose the right pedals and cleats. This decision hinges on your riding style and the type of cycling shoes you already own or are planning to buy. There are two primary types of clipless pedal systems:

Road Bike Pedals

Road bike pedals are designed for maximum efficiency and power transfer. They typically have a larger cleat and pedal surface area, providing a stable platform for pedaling. These cleats usually protrude from the bottom of the shoe, making walking difficult and awkward. (See Also: Do Nike Cleats Have Tiers Like Adidas )

Key Features: Larger cleat, three-bolt cleat attachment, excellent power transfer, often lighter weight.
Best For: Road cycling, racing, long-distance rides.
Examples: Shimano SPD-SL, Look Keo, Time Xpro.

Mountain Bike/spd Pedals

Mountain bike pedals, also known as SPD (Shimano Pedaling Dynamics) pedals, are designed for versatility. They typically have a smaller cleat and recessed cleat design, making it easier to walk when off the bike. They also tend to be more resistant to mud and debris.

Key Features: Smaller cleat, two-bolt cleat attachment, recessed cleat (easier to walk), good for off-road riding.
Best For: Mountain biking, gravel riding, commuting, cyclocross.
Examples: Shimano SPD, Crank Brothers, Time ATAC.

Which System Should You Choose?

Consider these points to help you decide:

Riding Style: If you primarily ride on paved roads and prioritize efficiency, road bike pedals are a good choice. If you ride on trails, gravel, or need to walk frequently, mountain bike/SPD pedals are better.
Walking: If you anticipate walking much, SPD pedals are much more practical. Road bike cleats are designed for cycling and can be uncomfortable and potentially dangerous to walk in.
Budget: Pedal and shoe costs can vary. Research the price of both pedals and shoes before making a final decision.
Shoe Compatibility: Ensure your cycling shoes are compatible with the pedal system you choose. Road shoes use a three-bolt pattern, while SPD shoes use a two-bolt pattern.

Here’s a table summarizing the key differences:

Feature	Road Bike Pedals	Mountain Bike/SPD Pedals
Cleat Size	Large	Small
Cleat Attachment	Three-bolt	Two-bolt
Walking	Difficult	Easier
Power Transfer	Excellent	Very Good
Debris Resistance	Lower	Higher

Gathering Your Tools

You won’t need a ton of tools, but having the right ones will make the job much easier. Here’s what you’ll need: (See Also: Do Nike Cleats Fit Different Than Nike Shoes )

A Pedal Wrench or a 6mm Allen Wrench: Most pedals use a 15mm pedal wrench. However, some pedals have an Allen key fitting on the inside of the pedal axle, so you may need a 6mm Allen wrench. Check your pedals to determine which tool you need. A pedal wrench provides more leverage.
Grease: This is crucial to prevent the pedals from seizing in the crank arms.
Torque Wrench (Optional but Recommended): A torque wrench helps ensure you tighten the pedals to the manufacturer’s recommended torque specification, preventing damage to your crank arms.
Bike Repair Stand (Optional but Helpful): A repair stand will make the process much easier, but it’s not essential.

Step-by-Step Pedal Removal

Before installing your new pedals, you’ll need to remove the old ones. Here’s how:

Safety First: Put on your gloves and eye protection.
Position the Bike: If you have a repair stand, secure your bike in it. Otherwise, place the bike on a stable surface.
Identify Pedal Threads: Note that the pedals have different threads for each side. The right pedal (drive side) has a right-hand thread (unscrews counter-clockwise), while the left pedal has a left-hand thread (unscrews clockwise). This is very important!
Loosen the Pedal: Place the pedal wrench or Allen wrench on the pedal axle. For the right pedal, turn the wrench counter-clockwise to loosen. For the left pedal, turn the wrench clockwise to loosen. You might need to apply a lot of force, especially if the pedals haven’t been removed in a while.
Remove the Pedal: Once the pedal is loose, unscrew it completely by hand.
Repeat for the Other Pedal: Repeat steps 4 and 5 for the other pedal, remembering the reverse thread direction.
Clean the Crank Arms: Before installing the new pedals, clean the threads on the crank arms with a rag to remove any dirt or debris.

Installing Your New Clipless Pedals

Now for the fun part! Here’s how to install your new clipless pedals:

Grease the Threads: Apply a small amount of grease to the threads of the pedal axles. This prevents seizing and makes future removal easier.
Identify Pedal Sides: Make sure you know which pedal goes on which side. The right pedal has a right-hand thread, and the left pedal has a left-hand thread. There’s often an ‘R’ and an ‘L’ marked on the pedal body.
Start Threading: Carefully thread the pedal axle into the crank arm by hand. Make sure you are turning the pedal in the correct direction (clockwise for the right pedal, counter-clockwise for the left pedal). If you feel resistance, stop and make sure you have the correct pedal on the correct side and are turning the correct direction. Forcing it can damage the threads.
Tighten with Wrench: Use your pedal wrench or Allen wrench to tighten the pedals. Tighten them firmly, but don’t overtighten. Refer to the pedal manufacturer’s instructions for the recommended torque specification. If you have a torque wrench, use it to ensure proper tightening.
Check Tightness: After tightening, give the pedals a final check to ensure they are secure.

Installing Your Cleats on Your Cycling Shoes

Installing cleats can be a bit tricky, so take your time and follow these steps carefully:

Identify Cleat Mounting Points: Look at the sole of your cycling shoes. You should see a pattern of three holes (for road shoes) or two holes (for SPD shoes) where the cleats attach.
Attach the Cleat Plate: If your cleats came with a cleat plate, attach it to the shoe sole using the provided screws. This plate often provides adjustability for cleat positioning.
Position the Cleat: This is the most crucial step. The position of your cleats affects your comfort, power transfer, and knee health. There are a few methods for positioning the cleats. Here are two popular methods:
- Method 1: The Ball of the Foot: Align the cleat so that the center of the cleat is directly under the ball of your foot (the widest part of your foot, where you push off when walking). This is a good starting point for most riders.
- Method 2: Knee Alignment: Place your foot on the pedal. Look down at your knee. The cleat position should be adjusted so your knee is aligned with the pedal spindle. Some riders prefer to have their cleats slightly angled to match their natural foot position.
Tighten the Cleats: Once you’ve found a good starting position, tighten the cleat bolts. Don’t overtighten them. Refer to the cleat manufacturer’s instructions for the recommended torque specification.
Fine-Tune the Position: After a few rides, you may need to fine-tune your cleat position. You may need to adjust the fore/aft position (forward or backward) or the lateral position (side to side) to optimize comfort and power transfer. Loosen the bolts slightly, make small adjustments, and then tighten the bolts again.

Clipping in and Out: The Learning Curve

Clipping in and out of clipless pedals takes practice. Don’t be discouraged if it feels awkward at first. Here’s how to learn: (See Also: Do New Soccer Cleats Give You Blisters )

Clipping In

Position the Pedal: Position the pedal so the cleat opening is facing upwards.
Align Your Shoe: Align the front of your shoe with the front of the pedal.
Press Down and Forward: Press down and slightly forward on the pedal. You should feel a click as the cleat engages.
Check Engagement: Give the pedal a gentle tug to make sure your shoe is securely clipped in.

Clipping Out

Practice on a Soft Surface: Start by practicing clipping out on a soft surface, like grass, to minimize the risk of falling.
Twist Your Heel: To unclip, twist your heel outwards. The amount of force needed varies depending on the pedal system.
Practice Both Sides: Practice clipping out with both feet.
Be Prepared to Unclip: Always anticipate stopping and be ready to unclip.

Tips for Learning

Start in a Safe Environment: Practice clipping in and out in a safe area, such as a grassy field or a quiet street.
Adjust the Pedal Tension: Most clipless pedals have adjustable tension. Start with the tension set to a lower setting, making it easier to clip in and out. As you become more comfortable, you can increase the tension.
Practice Regularly: Practice clipping in and out regularly until it becomes second nature.
Look Ahead: Always look ahead and be prepared to unclip, especially when approaching intersections or stopping.
Don’t Panic: If you feel like you’re about to fall, unclip immediately. It’s better to fall than to risk injury.
Consider a Friend: Have a friend spot you when you’re first learning.

Troubleshooting Common Issues

Here are some common issues and how to resolve them:

Difficulty Clipping In:
- Possible Cause: Incorrect cleat position, pedal tension too high, worn cleats.
- Solution: Adjust cleat position, lower pedal tension, replace worn cleats.
Difficulty Clipping Out:
- Possible Cause: Pedal tension too high, incorrect technique, worn cleats.
- Solution: Lower pedal tension, practice the correct twisting motion, replace worn cleats.
Pain in Knees or Feet:
- Possible Cause: Incorrect cleat position, improper shoe fit.
- Solution: Adjust cleat position (fore/aft, lateral, and rotational), ensure shoes fit correctly, consider a bike fit.
Pedals Clicking or Creaking:
- Possible Cause: Loose pedals, lack of grease.
- Solution: Tighten pedals, regrease pedal threads.

Maintaining Your Clipless Pedals and Cleats

Regular maintenance will extend the life of your pedals and cleats and keep them functioning smoothly.

Clean Regularly: Clean your pedals and cleats regularly to remove dirt, mud, and debris. This prevents the clipping mechanism from getting jammed.
Lubricate: Apply a small amount of lubricant to the pedal mechanism periodically. This keeps the mechanism operating smoothly.
Inspect Cleats: Inspect your cleats for wear and tear. Replace them when the wear indicators are visible or when they become difficult to clip into.
Check Pedal Tension: Check the pedal tension from time to time and adjust as needed.
Store Properly: Store your bike in a clean, dry place to prevent rust and corrosion.

Advanced Techniques and Considerations

Once you are comfortable with the basics, you can explore some advanced techniques and considerations:

Bike Fit: Consider a professional bike fit to optimize your riding position and cleat placement. A bike fit can improve comfort, power transfer, and prevent injuries.
Cleat Wedges: If you have foot alignment issues, cleat wedges can help correct your foot angle and improve comfort and efficiency.
Pedal Float: Some pedals have adjustable ‘float,’ which is the amount your foot can move laterally while clipped in. Experiment with different float settings to find what feels most comfortable.
Pedal Type for Specific Riding: Consider specific pedals for different types of riding, such as downhill mountain biking or time trials. These pedals often have features tailored to the demands of those disciplines.
Clipless Pedal Accessories: Consider accessories such as cleat covers for road shoes, which allow for easier walking.

Safety First

Safety is paramount when using clipless pedals. Always:

Practice in a Safe Environment: Practice clipping in and out in a safe environment before riding on the road.
Be Prepared to Unclip: Be prepared to unclip when approaching intersections, stopping, or riding in challenging conditions.
Look Ahead: Always look ahead and anticipate potential hazards.
Adjust Pedal Tension: Start with a lower pedal tension setting and adjust as needed.
Wear a Helmet: Always wear a helmet.

Final Verdict

Changing from flat pedals to clipless pedals is a significant upgrade for any cyclist, offering benefits in efficiency, power, and overall connection with your bike. By following this guide, you’re well-equipped to choose the right pedals and cleats, install them correctly, and learn to clip in and out safely. Remember to take your time, practice regularly, and prioritize safety. With patience and persistence, you’ll soon be enjoying the many advantages of clipless pedals. Happy cycling!

🔥 Read More:

Embrace the learning curve, and don’t be afraid to practice. The rewards of clipless pedals – increased power, greater efficiency, and a more connected riding experience – are well worth the effort. Enjoy the ride!