Why You Need Cycling Shoes for Cycling (and How to Choose Them)

Back in the day, when I biked everywhere, I wore my regular running shoes and put my feet in the toe holders attached to the bike pedals. But once I got into the habit of regularly riding a spin bike, I reluctantly switched to “real” cycling shoes—those with a cleat on the bottom of the shoe that fits into a special socket on the pedal.

I’ve written before about how I had a hard time in my first few spin classes trying to learn how to use rented shoes. It was only after a few trips that I had a spin bike at home and I realized that I really needed these shoes .

Why do cyclists use shoes with spikes?

Serious cyclists use cycling shoes because of how well they transfer power from the feet to the pedals. This isn’t a big deal when you’re casually biking around town, but if you expect to be able to run fast in spin classes or get out of the saddle, you’ll definitely want your shoes to be up to the job.

Wear thin-soled shoes like Chucks and you’ll feel the contour of the pedal press uncomfortably against your foot. Wear flexible shoes, such as running shoes, and you’ll notice how the sole flexes during out-of-saddle climbs. I ended up wearing hiking shoes before I finally gave in and went out and bought real cycling shoes.

Your shoes and pedals must be compatible.

Bicycle pedals and shoes don’t always go together. If you look at the bottom of a pair of cycling shoes, you will see a metal and/or plastic attachment called a cleat. This is what is fixed to the pedal.

There are many different stud systems available. Peloton uses large triangle cleats called LOOK Delta, while road cyclists often like Shimano’s SPD cleats and debate whether the SM-SH51 or SM-SH56 is the better option. (If you’re an outdoor rider and new to cleats, get the 56. They’re easier to come off.)

The situation with pedals, cleats and shoes can get complicated if you’re cycling outdoors, especially if you start to wonder if you need to wear the same shoes. Here, spin bike owners can breathe a sigh of relief. You’ll only need to walk to your bike from where you put your shoes on, and you won’t have to worry about how quickly you can get your shoes off in an emergency. You just need something to connect your leg to the bike.

I chose my first pair of cleats by searching Amazon for pedals in my price range and ended up with a pair of pedals that have a toe box on one side and an SPD compatible mount on the other . I kept these in my shopping cart while I searched for matching shoes and found a pair to go with the SPD style boots. If you already have shoes or pedals, evaluate their requirements and purchase the appropriate parts.

Don’t know what to look for? These cleats and pedals are sometimes called “clampless” although people talk about “clip-on”. This distinguishes them from toe clips. (You know, cages .) Look for “SPD pedals”, “SPD cleats” or “SPD shoes”.

How to buy a suitable set

The shoes and pedals are sold separately, but here’s a shopping tip: Cleats traditionally come with the pedals , even if they are attached to the shoes. (You can also buy the spikes yourself.) So, the procedure is as follows:

• Find a pair of pedals with the type of cleat you choose (such as SPD).

• Find a pair of cycling shoes that can accommodate the appropriate type of cleats. This means they must have screw holes in the right places. Some shoes can accommodate several types of cleats; check before purchasing. (Sometimes shoes come with spikes, but not always.)

• Make sure you have a set of cleats for each pair of shoes. Usually the cleats come with pedals, but sometimes the shoes come with them too, and you can always buy the cleats separately if necessary.

If two people will be riding the same bike, you will need two pairs of shoes and therefore two pairs of cleats. Of course, you only need one set of pedals per bike.

How to install spikes (if necessary)

Usually you open your new box of pedals and find the cleats in a small bag next to them. You then open your new shoes and try them on to make sure they fit as snugly as possible without hurting you, and then install the cleats from the pedal kit on your new shoes.

This video was helpful when installing the studs. If you have a different style, just watch a video about the type you have. Once everything is set up, take a little time to practice turning the pedals on and off and you’re ready to pedal.

One more thing: read your cleat style and see what adjustments you can make. There may be a screw on the pedal itself that makes it harder or easier to secure, and you may want to change the placement of the cleat on the shoe. After a few trips, you’ll have a better idea of ​​what you might want to change.

What to buy if you need SPD studs

SPD cleats are best if you ride outdoors. You can even replace your spin bike’s pedals with a pair of SPD-compatible pedals so you can use the same shoes with your spin bike and your street bike. Here’s what you’ll need:

• Reversible pedals with SPD on one side and footrests on the other. The package includes SPD cleats that can be attached to the shoe.

• Or buy a pair of standard SPD (no toe) pedals . They also come with spikes.

• If you need an extra pair of cleats – so you can share the bike with a family member, for example – here’s a pair of SPD SM-SH51 cleats (suitable for indoor cycling) and they even come with an Allen key.

Now that you have pedals and cleats, all you need are shoes. Luckily, tons of cycling shoes are SPD compatible. (They will have two small screw holes next to each other.) Try this:

• This unisex Shimano shoe fits SPD or Peloton cleats.

• The TIEM Slipstream looks like a cute sneaker, but it’s actually an SPD-compatible cycling shoe.

• The Giro Rumble is a mountain bike shoe that looks like a cross between a cycling shoe and a low-cut hiking boot. It is also SPD compatible.

• Shimano’s “high performance” indoor cycling shoes have a roll-on closure (“BOA”) and excellent reviews.

What to buy if you have Peloton

Shoes designed for Peloton riders often have cleats already installed because they figure you’re looking for a simple solution. But if you have to buy cleats separately, here’s a set of LOOK Delta cleats that can be attached to any compatible cycling shoe, and here’s a set that includes both LOOK Delta pedals and cleats .

And consider your shoe options. You may feel like you should get official Peloton shoes, but the consensus among die-hard Peloton riders is that they suck. It is better to choose shoes that fit your feet and have a comfortable clasp. Here are some options:

• Here are inexpensive shoes that can be fitted with SPD or Peloton style cleats (cleats not included).

• These Betoosen shoes come with LOOK Delta cleats already installed (Peloton style).

• These Tomasso Pista shoes have a BOA closure and are available in a variety of color options and come pre-installed with studs.

• These Asphodelus shoes have an artsy design and, again, come with pre-installed spikes.

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