How tight should cycling shoes be?

If you are in the market for cycling shoes, then it is useful first to have an idea of how they should fit and also what sizes will fit you well. The most important question that many ask as well is how tight should cycling shoes be?

With this question it’s important to gauge an understanding of fit. And just like with many things in the space of cycling – the fit and tightness of a cycling shoe is both a science and an art.

In this post we will break down the specific ways that a cycling shoe should fit to try to get it as close to a science for you so that you will be most comfortable in the brand and type that you choose.

You should also have a sizing chart by brand on hand as well when you are looking for new cyhcling shoes.

How tight should your cycling shoes be?

There are a couple things to consider when thinking about how tight your cycling shoes should be. In simplest form, your shoes should be snug in the heel, and tight through to the metatarsals.

If you get a shoe that fits and treat it well like not walking in them too much, the cycling shoe will last a very long time.

Of course, there is nuance to this. The toe box can have varying degrees of wideness on the foot. The arch can be supportive or non-supportive, and the placement of the cleat also will change the way that you ride.

You can learn more about these specific variables on cycling shoe fit below.

Tightness of cycling shoe

When a cycling shoe is fit well, the body of the shoe should feel like it is hugging the sides of the foot and the heel.

When you are riding, you should not have your heel move out of the mouth of the shoe at all. If the heel is moving out of the mouth of the shoe, then you are losing energy that could be transferred to the pedal.

Second, the foot should feel like it is being evenly hugged through the heel to the metatarsal.

The metatarsal is the big ball bone right before the beginning of the big toe: Also known as the ball of the foot.

If there is any pinching, or places that the shoe feels a tight pain, then the shoe may not be a fit and it would be smart to choose another cycling shoe.

Arch support

When cycling, you may want to think about arch support. The reasoning is that as you are riding, even with correct cleat placement, there will be some pronation in the foot. What this means is when the arch in the foot begins to press down towards the ground.

When cycling, you want your foot to be as stiff as possible so that all of the wattage from the muscles in the legs are transferred to your bicycle. In this case that means that arch support is recommended if you are facing a pronation problem while riding.

Cycling shoe fit and the Toe Box

Yes, this is one of the main questions that I get. When you are playing soccer, some say to get your cleats tight because they will break in over time. When running, some say to get your shoes larger to make room for impact.

When cycling, you would like your edge of the toe to be 3-5 millimetres away from the tip of the shoe. This means that you typically do not want your toes touching when you put them on.

I have enjoyed my rides this way because it allows room for larger cycling socks and thin neoprene slips when the weather gets colder in the Bay Area.

Cycling shoe fit and wideness

Are your feet wide for their size? This does not mean that you should simply size up to get a better fit. It is important to get actual wide shoes for you. Many cyclists suffer from Morton’s Neuroma as caused by having too thin shoes for their feet. Lake makes excellent shoes to solve for this which is what we typically recommend to wide foot cyclists.

How should you place your cleats?

This is one of the first questions that you may ask when you get your cleat set in the mail. Many either simply put their cleats directly forward or all the way back. In fact, it is most important to put the cleat directly underneath the metatarsal bone.

The metatarsal is the big ball bone right before the beginning of the big toe: Also known as the ball of the foot.

If you put the foot too far forward, you will overwork your calf. This is much like how we were taught to bike when we were younger, but it is important to relearn to pedal this way so you can incorporate your hamstring, calf and piriformis in a more balanced way.

If you put the cleat too far back, you will not engage the calf enough and there will not be substantial balance in your down stroke.

Conclusion

How tight should cycling shoes be? Cycling shoes should be tight through the sides of the shoe. It is important that the cycling shoe is stiff in the heel and does not allow your foot to release when pedalling (even in up hills). The toe box should be about 3-5 mm of room given in front of the toe.

Afterwards, when sizing these items correctly, make sure to fit your shoe for the correct width, and place the cleats in the necessary position to help yourself with the downstroke.

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