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Written by Jakob Andersen
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Inspired by the many readers who have asked me for advice when they have had sore knees after bike training I have listed 6 Tips to reduce the risk of injuries in general and knee injuries in particular!
- Change at least your cleats for each 10.000 km to avoid worn cleats!
- Unless you are a very experienced rider, you should make sure that your cleats have "clearance" so that you can wiggle the bike shoe 2-5 degrees to either side without having to click your way out of your clipless pedals.
- Change cycling shoes when they are worn! Especially rain, sleet, snow and mud in the woods are things that make your cycling shoes worn, even though they may not be old. Abrasion can also accur in leather and plastic on the upper side of the shoe, shoe locking mechanism or in the sole of the shoe.
- Buy cycling shoes with stiff soles. This gives you the most direct line of pedals without loss of energy. Over time a worn and soft shoe sole can make you get used to incorrectly pedal position in relation to your natural foot position.
- Set your cleats so they are placed under the ball of the foot, representing the widest point on your foot. Adjust the cleat 1-2 mm further towards the heel if you feel like it.
- Also set your cleats after your natural position of your feet. You can see it when you walk on tiles with wet feet eg. in the bathroom. If your left forefoot pointing slightly outward relative to the right, so should the cleat on the left shoe be adjusted accordingly!
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