If you’re new to indoor cycling, you might be wondering what cleats do i need for spin bikes. It’s a common question, and getting the right answer is key for a safe and effective ride. The right cleats connect you securely to the bike, improving your pedal stroke and preventing injury.
This guide will walk you through everything you need to know. We’ll cover the different types, how to choose, and how to get set up properly.
What Cleats Do I Need For Spin Bikes
Most spin bikes use a standard two-bolt cleat system, also known as SPD or “mountain bike” style. This is different from the three-bolt “road bike” cleat (often called SPD-SL or Look Delta). The two-bolt system is prefered for indoor cycling because the cleats are smaller, recessed into the shoe sole, and much easier to walk in off the bike.
Understanding Pedal Systems
Before choosing cleats, you need to know what pedals your spin bike has. Most studio and home spin bikes come with dual-function pedals. One side has a cage for regular athletic shoes, and the other side is a clipless mechanism for cycling shoes.
- Two-Hole (SPD-style): This is the industry standard. The mechanism is smaller and the cleat clicks into a recessed area on the pedal.
- Three-Hole (SPD-SL/LOOK): Less common on dedicated spin bikes, but some higher-end models or road bikes on trainers might have them. The cleat is larger and protrudes from the shoe.
If your bike’s pedals have two small holes close together, you need two-bolt cleats. If they have three holes in a triangular pattern, you need three-bolt cleats. Always check your bike’s manual if your unsure.
Why Two-Bolt Cleats Are the Best Choice
For almost all spin bike applications, two-bolt cleats are the way to go. Here’s why they are so widely recommended:
- Walkability: The cleats sit recessed, so you can walk normally without damaging floors or the cleats themselves. This is crucial for moving around a studio or your home.
- Durability: They are designed to handle dirt and grit better, and the engagement mechanism is often simpler and more robust.
- Ease of Use: They are generally easier to clip in and out of, which is safer for beginners. The double-sided pedal makes finding the clip-in point simple.
- Float Adjustment: Most two-bolt cleats offer adjustable “float,” which is the amount your foot can rotate side-to-side while clipped in. This helps protect your knees.
Popular Two-Bolt Cleat Brands and Models
Not all two-bolt cleats are identical. The brand must match the pedal brand for compatibility. Here are the main players:
- Shimano SPD (SM-SH51 / SM-SH56): The most common system. The SH51 is the standard single-release cleat. The SH56 is a multi-directional release cleat, which some find easier for beginners.
- Look X-Track: A popular alternative that also works with many two-bolt pedals. They offer different color-coded models for varying degrees of float.
- Crankbrothers: Less common on stock spin bikes, but used by some riders. They have their own cleat design.
- Wahoo (Speedplay): SYZR: A newer two-bolt system with a large platform and lots of float options.
Your first step is to identify the pedal brand on your bike. If it’s a generic or house-brand spin bike (like many from Sunny, Bowflex, or Schwinn), they typically use a standard SPD-compatible mechanism. Shimano SPD cleats are your safest bet in these cases.
How to Identify Your Pedal Type
Can’t find the manual? Here’s a quick visual check:
- Look at the clipless side of the pedal. Are there two small metal retention screws? That’s two-bolt.
- Check for branding logos etched into the pedal body.
- Search the bike model online along with “pedal type.”
- If all else fails, take a clear photo and ask at a local bike shop or an online forum.
Choosing the Right Cycling Shoes
Cleats attach to shoes, so you need the right shoes too. For spin bikes, you need cycling shoes with a two-bolt (sometimes called “MTB”) cleat mount pattern on the sole.
- Sole Compatibility: Ensure the shoe has the two-bolt threaded inserts. Most spin-specific shoes will only have this.
- Fit is Everything: Cycling shoes should be snug but not painful. Your feet will swell a bit during a ride. There should be no heel slippage.
- Upper Material: Mesh uppers offer great breathability, which is vital for indoor sweating. Synthetic leather is easier to clean.
- Closure System: Choices include laces, hook-and-loop straps, Boa dials, or ratchet buckles. Boa dials offer micro-adjustment and are very popular.
Remember, a good shoe makes a bigger difference in comfort than almost any other piece of gear. Don’t skimp here.
Step-by-Step Guide to Installing Cleats
Once you have compatible shoes and cleats, it’s time to install them. Proper installation is critical for knee health and power transfer.
- Gather Tools: You’ll need a 4mm or 5mm hex key (usually comes with the cleats), a marker, and a ruler or tape measure.
- Position the Cleat: Place the cleat loosely on the shoe’s sole. The front/back position affects your leverage. A good starting point is to align the center of the cleat with the ball of your foot. You can find this by feeling for the bump where your big toe joint is.
- Set the Angle (Float): Most cleats have a central line. Align this line with a mark on the shoe or imagine it pointing straight forward. For float, if your cleats have adjustable tension screws on the sides, start with them in the middle. Color-coded cleats (like Look) indicate fixed float; yellow usually means 6 degrees.
- Initial Tightening: Hand-tighten the bolts just enough so the cleat doesn’t slide easily.
- Fine-Tune Position: Sit on your bike (hold onto something for balance) and clip in. Notice the natural angle of your foot. Adjust the cleat angle so your foot sits comfortably without forcing your knee inward or outward.
- Final Tightening: Once the position feels natural, fully tighten the bolts securely. Check them again after your first few rides, as they can sometimes settle and loosen.
Clipping In and Out Safely
Getting used to being attached to the bike takes a little practice. Don’t try it for the first time during a fast-paced class.
- Practice Off the Bike: Hold onto a wall or stable counter. Practice engaging and releasing the cleat by twisting your heel outward.
- The Motion is a Heel Twist: Don’t try to pull your foot straight up. Think about pointing your heel toward the bike’s midline to unclip.
- Adjust Release Tension: Most pedals have a small screw to adjust how hard it is to clip in and out. If your struggling, loosen this tension all the way and gradually increase it as you gain confidence.
- Always Unclip Early: When finishing a ride, unclip one foot well before you come to a complete stop. This becomes a habit that prevents embarrassing falls.
Maintenance and Troubleshooting
Taking care of your cleats and pedals ensures they work smoothly and last longer.
- Check for Wear: Look at the cleats periodically. If the front engagement tabs are worn down more than halfway, it’s time for new cleats. Worn cleats can release unexpectedly.
- Lubricate: A tiny drop of dry lube on the pedal springs and cleat contact points can make engagement smoother.
- Clean the Pedals: Wipe the pedal mechanism clear of sweat and dust after rides to prevent corrosion and gunk buildup.
- Stuck or Hard to Clip In? This is often due to dirt or misalignment. Clean the mechanism and double-check your cleat position isn’t hitting the pedal cage.
If you experience persistent knee pain after setting up your cleats, it’s a sign something is misaligned. Consider a professional bike fitting, which can be done for spin bikes too.
FAQ: Your Cleat Questions Answered
Can I use my road bike cleats on a spin bike?
Only if the spin bike has three-hole pedals, which is rare. Most likely, you will need to get two-bolt cleats and compatible shoes, or swap the pedals on the spin bike to match your road cleats.
Are all spin bike cleats the same?
No. While the two-bolt format is standard, compatibility depends on the pedal brand (Shimano, Look, etc.). Always verify the system your bike uses before buying.
How often should I replace my spin bike cleats?
It depends on use, but a good rule is to inspect them every 6-12 months. Significant wear on the plastic engagement points means they should be replaced to avoid unsafe release.
Why do my feet hurt or go numb in spin shoes?
This can be caused by shoes that are too tight, cleats positioned incorrectly, or straps/Boa dials overtightened. Ensure your shoes are the right size and width, and try adjusting cleat position to relieve pressure points.
Can I just use the toe cages instead of cleats?
Yes, you can. Toe cages work with regular sneakers and are fine for casual riding. However, for serious training, cleats provide a more secure connection, better power transfer, and allow you to use the upstroke in your pedal stroke, which is more efficient.
Do I need special tools to change cleats?
Usually just a 4mm or 5mm hex key (Allen wrench), which is almost always included when you buy new cleats. Some cleats may use a different screw head, so check the packaging.
Choosing the right gear for your spin bike doesn’t have to be complicated. Start by confirming you have two-bolt pedals, then invest in a good pair of compatible cycling shoes. Get a set of standard SPD cleats as a reliable starting point, take your time installing them with attention to your foot’s natural angle, and practice clipping in and out. With this setup, you’ll be ready for a safer, more powerful, and more comfortable ride. Remember, the goal is to enjoy your workout without any equipment getting in the way.