As long as you are talking about BikeFit branded wedges, this is not one wedge against another. Both of the wedge styles offered from BikeFit work extremely well. Each wedge, however, has its place. In most cases, it’s preferential to use the Cleat Wedge.
When to Use In the Shoe Wedges
1.) Cleats not compatible with Cleat Wedges
The In The Shoe (ITS) Wedge often is a “fill in” product for types of cleats that are not compatible with Cleat Wedges like Crank Brothers. However, Crank Brothers provides a shoe shield (seen on the left) where you can use Cleat Wedges with their cleats.
2.) Hyper Mobile Feet
A hyper mobile foot would be a good place to use an ITS in combination with a Cleat Wedge. This type of foot needs more support. A more rigid foot tends to be more responsive with less wedging and the Cleat Wedge is a better solution for most rigid feet. This also may be a great option for those who have room in their shoe and would not be affected by the change in volume inherent with the addition of In The Shoe Wedges.
In The Shoe Wedges are also great for diagnostics. If you are looking to determine the effects of wedging on cycling mechanics, ITS Wedges provide the ability to make quick changes. This also holds true if you are testing out comfort but do not want to take the time to remove your cleats, add cleat wedges, and realign (time saver). We should mention that this is usually a temporary change. Once the comfort or mechanics are confirmed, the first choice to correct your foot’s natural angle/tilt is almost always cleat wedges.
4.) Fine Tuning
In The Shoe Wedges also offer a fine-tuning option for cyclists “in-between” wedge levels or it is tough to tell if 2 cleat wedges or 3 cleat wedges is the better solution. In other words, if 2 or 3 cleat wedges help correct your mechanics and reduce foot pain, try using 2 cleat wedges and add an ITS as the 3rd wedge. Go out on a ride and spend some with the ITS in the shoe and some time with it in your back pocket. Over a period of time, you will usually discover the preferred amount of cleat wedging. For many cyclists, you may require more than 3 Cleat Wedges. Since we do not recommend using more than 3, the ITS wedge provides the extra bit of tilt needed!
Bike Fits recent growth in the industry is a good thing. However, with growth we must also be careful to progress properly. There is a huge amount of misinformation floating around regarding bike fitting. Be aware of this and learn the difference. Many people have been mislead on this issue. We will do our best to provide the proper knowledge!
The equipment of the cyclist often tells a story. You can acquire valuable information from looking at the components. However, expensive hardware and software will not find it–you must use your eyes! The popular Look Keo pedal is one of the easier pedals to discover uneven wear as the result of a common misalignment. Sometimes this wear can show up in just a few minutes of pedaling.
Where do You “Look” and Why?
For most, our feet do not meet flat or level with the pedal due to forefoot Varus. Notice the inside of the foot tilted up higher than the outside of the foot.
In order to clip into the pedal, the foot is forced to be flat (the cleat will not engage the pedal if it is tilted). Therefore, your foot is forced to be level (parallel) with the pedal. How do we know? Look at your pedals and you will see the uneven wear. If the foot wanted to meet the pedal flat and level, the wear would be even, not uneven.
Take a gander at the Look Keo pedal below. Notice inside the red circle which pinpoints the pedal wear more in this area than anywhere else. The reason: the foot wants to be tilted in its natural position.
Many stores and fitters own the expensive Keo Fit pedal but that only addresses cleat rotation to some extent.
What about the newer Look Keo pedals with the wider platform or the Look Delta pedals? You will still find the same wear underneath the front area of the pedal up toward the inside.
These example look pedals and many others like it show the need to add a wedge. Cleat Wedges® enable the cycling shoe to connect with the pedal naturally, by acknowledging the foot’s inherent angle. This creates a neutral foot position throughout the pedaling cycle, resulting in greater comfort, power, and even pedal wear! One of the most desirable and comfortable indicators is even pedal wear.
This pedal wear is evident in other pedal systems. See our blog post on Speedplay Pedal Wear for more information.
Leg Length Shim Quick Tip
Why are BikeFit’s 3-hole Leg Length Shims (LLS) longer and protrude out more than other brands? The additional length is by design.
Cleats are designed to be used on the bottom of a cyclIng shoe (directly in contact with the sole). Take the cleat away from the surface (sole) and it will no longer work as it was designed. Adding length to the front of the LLS is like adding shoe surface to assure the cleat/pedal interface will function properly.
Engagement problems may begin to occur when building up a 3-hole road cleat to as little as 3-4mm in height. Of course, the greater the stack height, the more likely an engagement issue will arise. The front of the cleat may dip into the pedal too far causing a delay or even the inability to clip into the pedal.
Same Size Leg Length Shims = Dangerous
Leg Length Shims of the same size and shape as the cleat contact surface force the cleat to dip too far into the pedal. If the LLS does not extend out in front of the cleat, the increased gap between the shoe and the cleat can cause problematic engagement.
BikeFit Protruding Leg Length Shims
BikeFit’s Leg Length Shims extend well beyond the front of the cleat providing a platform that allows the pedal to facilitate smooth and easy engagement.
Take a look at 2 more examples below of the size differences between BikeFit’s LLS (Universal and Look Keo style) vs. others.
The engagement problems may not occur every time you attempt to clip into the pedal, but it will eventually happen! It only takes one mishap at an inopportune time to cause significant concern.
See our products to pick up a set of Leg Length Shims today!
Speedplay Cleat Wear
Taking into account pedal and cleat wear is often an overlooked aspect by many cyclists and bike fitters. In this article, we focus specifically on Speedplay cleat wear.
This information is static (will not be seen with motion capture or data capture during a bike fit). In other words, if your fitter only looks at dynamic (on the bike) data, they miss important information. Why? Although extremely important, dynamic fitting is just one aspect a fitter must consider.
The ultimate bike fit includes both dynamic AND static analysis (the cyclist and the bike or equipment) as well as consideration for how the cyclist feels. Keep in mind, how you feel is as actually more important than how you look on stick-figure printouts or a picture of you in video.
Your Equipment Tells a Story
Take a look at your shoes. Turn them over and look inside the circle area of your Speedplay road cleat. MOST people notice uneven wear.
Do not be surprised when you see this. There is something you can do to alleviate the problem.
Next, look at the springs. Uneven wear inside the red circles is the norm–not the exception.
Why? The foot is naturally tilted and it wants to stay that way even if the equipment initially forced it flat. As a result, equipment wears out uneven.
Let’s also look inside of your shoe. One of our most popular illustrations is the one on the below where people say they feel more pressure on the outside of the foot. Why? The pedal and shoe are flat but the foot is tilted.
The Uneven Wear Culprit
Is this Speedplay’s fault? Absolutely not. All pedals are flat and wear out unevenly. For example, unlike running, in cycling you can only buy shoes that function one way. ALL cycling shoes function the same regardless of price or brand (there is one brand that purports to include added tilt to the shoe but all of the shoes within that brand function the same). In running, even within one brand, you purchase shoes for different body architecture (stability, support, neutral…etc). In cycling, you only buy shoes that are flat at the forefoot. Consequently you can now diagnose these problems, take a look at possible solutions, and connect with a BikeFit Pro to make your shoe/cleat fit the pedal properly.
Remember it is normal to see uneven wear, but normal does not necessarily mean right. It is also common to see the foot in a relaxed position hang with a tilt or angle to it.
First you must flatten the foot or it won’t even clip into the pedal. We as cyclists learned to master this skill of leveling the foot to get into the pedal but we are hardly aware of it. Once clipped in, the foot tries to try go back to its natural tilted position. Hence, uneven pedal wear.
The Solution: Cleat Wedges
Knee on a chair and ask someone to hold a straight edge across the bottom of your feet. They will most likes look like the figure on the right.
or Download the Free Foot Fit Calculator for Android and with the help of a friend, you’ll discover foot tilt and how many Cleat Wedges you need in minutes!
If you are looking for more detail, a BikeFit Pro fitter measures foot tilt with the FFMD tools (physical or the BikeFit App for iPad) pictured below.
Foot tilt is the number one reason for uneven pedal/cleat wear and for most foot discomfort in cycling. This is why we need wedges.
Here is a rear view of Speedplay cleat with 2 cleat wedges.
If you would like more information regarding wedges, see this blog post. We also reveal more information on the foot/pedal interface in another fitting article: How to Fit a Road Bicycle.
We have never seen a broken Speedplay spring from a cyclist that has a flat forefoot. However, a flat or neutral forefoot is RARE to say the least. This comment is not coming from Speedplay but it is absolutely our belief that the correct use of cleat wedges will prolong the life of your Speedplay cleat springs. Remember it is important to follow the manufacturer’s suggestion for upkeep and maintaining your equipment.
What is Cleat Stagger?
When the cleat on one bike shoe is shifted forward and the other one positioned to the rear rather than symmetrically aligned (see the photo above).
We tend to hear more about cleat stagger when it accompanies a comment suggesting that a particular anatomical leg length difference is located at the femur. With that information in mind, many fitters and cyclists consider staggering the cleats. Is this the right answer?
Things to Consider:
- How can you be sure the leg length difference is only in the femur?
- Are you sacrificing optimum cleat fore/aft position with cleat stagger?
- What other aspect(s) further up the chain is/are compromised by cleat stagger? Are you sacrificing too much in order to avoid a simple solution?
We noticed that by addressing almost all leg length differences as a leg length discrepancy, you will most likely discover the best solution: a Leg Length Shim. This also tends to minimize other complications from the foot up that can possibly occur via cleat stagger. Some of these sacrifices can include injury, pain, imbalance or loss of power.
Find our for yourself! Try both a cleat stagger and a Leg Length Shim separately. In most cases a bike fitter or BikeFit Pro will be able to observe better symmetry from the rear view. For the individual, you will likely feel a distinct difference between the two. Which one felt better? In our experience the preferred solution usually, if not always, includes the Leg Length Shim as the primary adjustment. Some cyclists expressed that the cleat stagger drives them absolutely bonkers (medical expression).
Lastly, remember with all leg length issues, it is best to have a bike fitter or BikeFit Pro check your posture on multiple shaped saddles. Some different saddle shapes mask the potential asymmetrical movements often associated with a leg length issue. Only by checking your posture on a few different saddles can you assure you have indeed addressed the difference as well as possible.
At BikeFit, only after installing the shim is staggering the cleat ever-so-slightly a consideration we make in order to fine-tune. Even then, it is rare at best.