Cleats: Float or No Float?

Talk about opening up a can of worms.  Well, the subject of having float or not in your cleat system, is one sure to stir up the can.  For someone who has no interest in being politically correct, my motivation is always to tell the truth with respect.  That said, no matter what perspective on float you have chosen to accept or believe, my hope is that you read this month’s article with an open mind.  It might surprise you what you may learn.

To start off, let me explain float, as I can’t assume that everyone who reads this will automatically know what that is.  Simply put, a cleat that has float allows you to move (or swivel) your heel from side to side, while your shoe is clipped into the pedal.  Of course, zero float means when you clip in, that swivel ability is not there; your shoe stays in a static position.

Screen Shot 2015-09-25 at 4.03.42 PM

 

 

 

 

 

 

 

 

 

For example, this image above shows cleats for Look Keo pedals.  The black cleat is a zero float, the red is a 9 degree float and the grey cleat is 4 1/2 degree float.  If you use Shimano SPD-SL cleats, the image below shows your option of cleats.  The red cleat has zero float, the blue cleat has 3 degree float and the yellow cleat has 6 degree float.

SPEEDPLAY Pedals and Cleat

SPEEDPLAY Pedals and Cleat

The Speedplay Zero pedal system has 15 degree float, allowing you to adjust the float from wide open (15 degrees), down to a fixed position (or zero float).

SHIMANO APD-SL Cleats

SHIMANO APD-SL Cleats

There are other systems out there, but for the sake of space, I am limiting my spotlight on these three pedal systems because they are by far the most widely used brands for road cyclists.

Back to the float for a minute.  Whatever the degree of float a cleat has, means you can swivel your heel half that amount in either direction.  For example, if you have the yellow Shimano 6 degree float cleats, that means you can actually swivel your heel approximately 3 degrees to the right and left from a center position.

Next, I want to tackle the different perspectives of using…or not using…cleats with float.  First, let’s start with zero float cleats.  If you google enough, then you will find that the overwhelmingly majority of the cycling industry steers you away from using zero float cleats.  Their reasoning is that if you use these type cleats, then the result is that you are locking down your shoes in a static position.  This zero float doesn’t allow you to have any ‘play‘ or swivel in your foot position and therefore affects the position of your knees in the same fashion.  Their argument is that if you lock down your feet and knees in a static, repetitive position, then the result will be potential knee injury to the tendons and ligaments that are so sensitive around the front and back of your knees.  At first glance, this sounds totally plausible and would certainly lead you to believe that you better choose a cleat that has float…to avoid this potential injury.

Obviously, if someone has had previous knee injuries or surgeries, then the level of sensitivity only rises regarding the protection of your knees…leading many to gravitate to cleats that have the most amount of float.  To some degree, I absolutely agree with this perspective.

Now, I am going to share with you, from a bio-mechanical perspective, the very reasons why the cycling industry says you should NOT use zero float cleats…is the very reason why you SHOULD use zero float cleatsSounds crazy, right?  Hang with me and I’ll explain my case.  Then you decide.

BIO-MECHANICS
The next time you walk down a hall, pay attention to how each of your feet strikes the ground…as it relates to a center, straight line.  Typically, the majority of us walks in a way that each foot is angled out to the side a bit and the rare few whose feet strike the ground in a perfect parallel position.  Obviously, the way your feet strike the ground is what is natural to you…and to each individual foot; there is no cookie-cutter guideline for this.  Everybody is different.

Here’s a little drill for you.  I want you to stop walking, so that each foot is next to each other.  If you are not consciously aware, then, when you stop so that each foot is beside each other, each foot will mirror the same ‘angle‘ they stuck the ground when you were walking.  All this to say that you have to take into account what is natural for each person and each foot when working with cleats.

Screen Shot 2015-09-25 at 6.35.09 PMNow, let’s assume that both feet are angled out a bit from a center line position, with your heels being closer together than the opposite end of your feet.  Pay attention to your knees.  Feel any uncomfortableness or tightness?  Of course not, because you are standing in what is a natural position for you.  Next, I want you to purposefully pick up your heels and move them away from each other, so that now your feet are in a perfect parallel position to each other.  Pay attention to your knees.  Feel any uncomfortableness or tightness now?  Though it may be very slight, you should be nodding your head yes.  What you feel is your tendons and ligaments in an unnatural position and are now being stretched in such a way that is not natural for you.    Again, it may be slight but it is very significant down the road (pun intended).  The way this unnatural feeling translates to your cleats with float (I’m assuming that’s what you have) is each time your shoe swivels side to side, you are literally placing your foot (and knees) in and out of their natural, bio-mechanical position.  The problem is that you are out of this correct position twice as much as you are in, when you are pedaling.  Furthermore, it is a power loss because when you are out of your natural bio-mechanical position, you are de-activating certain muscle groups, while transferring the workload to fewer muscles.  Anytime you disengage muscles, you lose power.  Period.  If that were not enough, you also need to realize that this slight tight feeling is not something that you will easily notice when cycling.  Why?  Literally, because the pain is so little, compared to the pain you may feel in your thighs, your hamstrings, your back, your neck or even the ever popular numbness in your hands; it just can’t compete…but that doesn’t mean that it is still not there and building up over time.

I have lost count how many cyclists who I have heard, said something like this:  “I have been riding for years and never had any knee pain.  All of the sudden, it is bothering me on every ride.”  This is not verbatim but pretty darn close.  Think of it like someone going to the Dr. today and being diagnosed with cancer.  It’s not that yesterday they didn’t have cancer and today they do.  It’s a matter of their symptoms not being severe enough, or noticeable enough until it is overly obvious.  The same scenario is true with this tightness in the knees; it has just taken a long time to finally get bad enough that you actually notice it.  Or, better put, every 0518_2013 MyCycleCoach-333pedal stroke you take using cleats with float, you are allowing this type scenario to occur…and build up over time.  Then, you will find yourself saying about those same words as others.  Oh, I forgot to mention that every time someone has said that to me and I have done a fitting for them, 100% of the time they were using cleats with float.  And, after switching them to zero float cleats, along with making other fitting corrections, their problem was eliminated.  Bold statement, but if you really understood the principles of bio-mechanics, then you would realize that that statement is not really that bold.   It’s just accurate.

The only time I have ever used cleats with float has been when the cleats were not able to be adjusted enough to mirror a client’s severe angled (natural) foot position.  In 10 years of doing bio-mechanical bike fittings, I can count those times on just one hand.

Two more topics I want to share with you on cleats before we end.  First, when mounting a cleat, whether with float ( I don’t recommend) or zero float, (what I do recommend) you have to factor in these three components:  1. positioned correctly to the ball of your foot, 2. rotationally, so that it allows the shoe to mirror your feet striking the ground, and 3. the appropriate q-factor, based on your physical composition.  Get any of these wrong, and you have a power loss…and some future potential knee pain.  Second, as rare as me having to use a cleat with float, is about the same as the number of people who are aware of cleat markings, that allow you to properly adjust your ball position (#1 above).  Another facet to #1 above is the industry has gone to advocating cleats be over backwards toward the arch of your foot; their ‘band-aid’ approach to engaging more of the quad muscles.  However, my approach is bio-mechanical.  I don’t compromise the ‘best’ leverage point…which is the ball of your foot to create power…to engage more of your quads, I properly adjust the saddle fore/aft to achieve the same end result.  In other words, the industry and my end result is the same; it’s the process of how we both arrive there that is quite different.  Theirs?  A loss of leverage (or power).  Mine?  It’s bio-mechanically correct (no power loss).  Each cleat system has this marking but most of those in the industry are unaware of it.  Without this knowledge, there is no way…unless you get a lucky guess…that you can correctly install cleats.  I don’t know about you but when it comes to safety and pain-free cycling, I will never guess or allow others to do the same.

If nothing else, I hope this month’s topic has caused you to pause and take inventory of your knowledge of Screen Shot 2015-09-25 at 4.20.27 PMcleats with and without float, what perspective you embrace…and why.  Don’t get caught in the trap of using the cleats that came with your pedals, just because they were included (referring to Look and Shimano here); do your due diligence on the correct cleat and on correct mounting.  Finally, use the the three criteria I just mentioned, to determine if your cleats were mounted correctly.

As I mentioned from the start, this is one topic that is sure to drum up countless perspectives and individual preferences.  Now, you have to decide which perspective is right for you.    If you have any questions on this topic, feel free to contact me, as I  LOVE to hear your comments and feedback..

Coach Robert…

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4 responses to “Cleats: Float or No Float?

  1. Coach, l can sincerely tell you that I read this post with an unbiased opinion. Simply because it is the first time I took an interest to read about cleats. I am still riding in my running shoes (confession is good for the soul). I dreamed of riding in cleats but was too intimidated to even look at a pair. The little that I heard in passing sounded like Latin to me (mind you I know a bit of Latin) .Good thing I did not give in to the impulse of walking into a bike shop and get a shining pair that might have ushered what’s left of my runners knees into decrepitus civitas.
    Bottom line- thanks for this important piece of information. I have a good understanding of your view on the importance of been fitted with proper clearts. I look forward to my upcoming consult with you. I will be sure to post on result afterward.

  2. If it’s not too late, I am responding to your comments regarding the amount of “float” in cycling cleats.
    In over 30 years of ardent road cycling, I have always preferred zero-float cleats. I naturally adjusted the angle to match my standing angle, and have never had any problems.
    Your experience regarding how angle affects bio-mechanics is interesting and makes sense.
    My main comment, however, regards what I consider a very important reason to use zero-float cleats: It is much easier – and safer- to be able to instantly dis-engage your foot from the pedal; especially in an emergency stop.
    I did try six- degree float cleats once- for one ride – and almost panicked when the usual quick-twist release didn’t work, and I almost fell over. Having to “throw” your heel over so far creates an imbalance that we don’t need on our light weight bikes.
    I enjoy your website and plan to be on the ride on 11/21.

    • Hey Prescott,
      Absolutely, never too late…and I appreciate your comment. Yes, your comment on ‘safer’ is absolutely true. Excited to have you join the Atlanta WBL, too!!!!!

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