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Cycling Shoes

Cycling shoes can greatly improve your performance by increasing your power transfer to your pedals. They come in many varieties, designed to work with flat platform pedals as well as the clipless pedals (using cleats to bind the shoe to the pedals).

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Cycling Shoes: A Complete Guide

Cycling shoes are available in a wide range of styles. From ultra-light racing shoes to more casual, flat-soled options.

It can be challenging to know which type is right for you, or whether you need them at all.

This guide explains why cycling shoes matter. And outlines the different types available. Plus, provides practical tips for choosing the right pair.

What are cycling shoes?

Cycling shoes are designed to improve a direct connection between rider and bike.

Unlike sneakers, which have flexible soles, cycling shoes typically feature stiffer soles. This allows for more efficient power transfer with each pedal stroke.

For short, casual rides, regular sneakers may be enough.

But, cycling shoes will make a noticeable difference for riders who ride long distances and value efficiency.

Cycling cleats attach to the sole of the shoes. This cleat then clips into the pedal.

Yet, flat-soled cycling shoes also exist. These offer more improved grip and durability compared to standard sneakers. These are popular with mountain bikers or those who don't want to clip in.

Do I need dedicated shoes for cycling?

You don't need cycling shoes if you're riding with the family at a slower relaxed pace. Or you're doingn the occasional general fitness bike ride.

Dedicated cycling shoes are not essential for everyone. But they do provide several benefits. Even for casual riders.

A stiffer sole reduces energy loss from foot flex, improving pedalling efficiency.

They also provide better support, which can reduce foot pain and the risk of injury on longer rides.

Even flat cycling shoes, offer stiffer soles and grippier tread. Both beneficial for riding. And therefore making them much better than sneakers.

How do cycling shoes work?

Cycling shoes create a more stable and efficient link between the rider and the pedal.

Clipless shoes use cleats that attach directly to pedals.

This setup not increases power transfer. And also allows riders to pull up as well as push down during each pedal stroke.

To disengage from clipless pedals, the rider simply twists the foot to release the cleat.

Within the clipless shoe range, road cycling shoes have 3 bolts to attach the cleat. MTB shoes have 2 bolts.

In Shimano cycles shoes, 3-bolt road shoes are also called SPD-SL shoes. And 2-bolt shoes are SPD shoes.

Flat shoes do not attach to the pedal but feature stiff, grippy soles that improve pedal contact. These are commonly preferred by mountain bikers and riders who value quick foot release.

When to buy cleats?

If you're buying pedals, then cleats will be included.

If you're buying cycling shoes, cleats will not be included. If you're buying 3-bolt shoes, then you must buy 3-bolt cleats. For 2-bolt shoes, you must use 2-bolt cleats.

How should cycling shoes fit?

Proper fit is crucial for comfort and efficiency.

  • The heel should remain secure without slipping.
  • The arch should be supported, while still allowing natural movement.
  • Shoes should be snug but not overly tight, as excessive pressure can lead to discomfort or injury. Allow around 5mm in the toebox. Your foot will expand, especially on hot days.
  • Width is as important as length—many brands offer half sizes or wide/narrow options.
  • Insoles can further enhance comfort, power transfer, or foot alignment.

Are indoor cycling shoes the same as outdoor?

Indoor cycling shoes share many similarities with outdoor models but are lighter and more breathable. Because they do not need to withstand weather or rough terrain.

Many are SPD (2-bolt) compatible.

Outdoor shoes can also be used indoors if they fit your pedals, but if you ride exclusively indoors, dedicated spin shoes may provide better comfort and performance.

Types of cycling shoes

Cycling shoes are specialised for different disciplines. The two broad categories (clipless and flat) can be further broken down as follows:

Mountain Bike (MTB) shoes

Cross-country (XC) shoes

Very stiff, designed for most efficiency and race performance. Like road shoes but with recessed cleats for walking.

Trail/Enduro shoes

More comfortable and durable. But heavier. Extra grip for hike-a-bike sections and protection against rocks, mud, and weather.

Road bike shoes

  • Designed for greatest power transfer and low weight.
  • Usually feature carbon fibre or composite soles.
  • Large 3-bolt cleats provide stability but make walking awkward.
  • Prioritise performance over comfort, particularly at high-end models.

Gravel shoes

  • A hybrid between MTB and road shoes.
  • Offer a balance of stiffness for efficiency and grip for off-bike sections.
  • Reinforced for durability, often with added rubber lugs for traction on varied terrain.

Touring shoes

  • Designed for long days in the saddle and frequent walking.
  • More flexible soles compared to racing shoes, but stiffer than casual sneakers.
  • Often resemble trainers and may feature recessed cleats.

Indoor cycling (spinning) shoes

  • Lightweight and highly breathable to cope with indoor heat.
  • Typically SPD-compatible, since many spin bikes use 2-bolt pedals.
  • Not weatherproof, as they’re intended for gym or home use.
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