How to Choose Bike Shoes Expert Advice from REI

How to Choose Bike Shoes

 

You can ride a bike in just about any shoes, but anyone who rides regularly can benefit from shoes designed specifically for bicycling. Shoes compatible with "clipless" pedal systems are a logical step up if you seek greater cycling efficiency. This article discusses your bike shoe options.

Why Bike Shoes?

If you ride using flat (platform) pedals, you've no doubt seen riders zipping by you with their feet firmly anchored to their pedals and wondered if that might be a wise choice for you. Fear not, bike shoes and clipless pedals are part of a natural progression to make your riding more efficient and less tiring.

Compared to typical athletic shoes, cycling shoes are designed with stiffer soles to provide more efficient energy transfer as you pedal away. These stiff soles provide other benefits, too. They protect your feet while riding and support the full length of your feet to reduce cramping and fatigue. The uppers are also relatively rigid for extra support.

Cycling shoes are usually paired with a compatible pedal to hold your feet securely on the bicycle. The so-called clipless shoe-pedal combination offers unmatched control with a minimum amount of your pedaling energy lost before it reaches the rear wheel.

Quick Overview

In a hurry? Here's an overview of the most popular shoe-pedal attributes:

Road Biking Mountain Biking, Casual

or Touring Outsole type Smooth Lugged Outsole rigidity Very stiff Stiff Cleat style Protrudes from sole Recessed into sole Clipless pedal style 3-hole (Look style) 2-hole (SPD style)

For a closer look at your options, read on.

Types of Bike Shoes

If you're considering clipless pedaling but are unsure where to start, don't worry. Your choices can be quickly paired down by the type of riding you intend to do. We cover shoe shopping in this article, but you may want to shop for pedals first (see our Q&A discussion below for more information).

For pedal information, see the REI Expert Advice article on How to Choose Bike Pedals.

 

Casual (Sport) Riding Shoes

If you ride casually (say, 5 miles or less) and walking comfort off the bicycle is your primary concern, you may not need a cycling-specific shoe at all. Consider a light hiking shoe or outdoor cross-trainer instead. While they don't offer stiffness in the sole or work with a clipless pedal system, they can be used with platform pedals outfitted with toe clips or straps.

An emerging category is the so-called hybrid cycling/casual footwear. These look like casual shoes (or even sandals) and allow easy walking, but their soles offer compatibility with clipless pedal systems. This versatile style is a great option for the casual rider or bike commuter.

Shop REI's selection of men's fitness footwear and women's fitness footwear.

 

Mountain Biking Shoes

These shoes have a fairly stiff sole for efficient pedaling, but one with enough flex and a rubber-lug outsole to allow good traction for walking on slick or rugged rails. They offer a lacing or hook-and-loop strap system (such as Velcro? brand closures) to adjust the fit of the shoe and offer a bit of protection for your toes.

As you move up in price, you get features such as stiffer soles, lighter weight, enhanced foot and/or ankle protection, waterproof liners, additional hook-and-loop straps or a buckle-and-ratchet-type strap for an improved fit and foot security. Some shoes also offer removable toe spikes for the ultimate in traction when dismounting your bike.

Clipless mountain-bike shoes use the 2-hole cleat system, described below, so you'll want to match it up with a compatible pedal. Check the "specs" tab on REI.com product pages to make sure the shoes you are considering can mount the proper clipless cleat.

Some mountain bike shoes have a flat sole and cannot mount cleats. These styles are meant specifically for use with platform pedals (and optional toe clips).

Shop REI's selection of men's mountain-bike shoes and women's mountain-bike shoes.

 

Road Cycling Shoes

Road-biking shoes are distinguished by their exceptionally stiff soles to facilitate power transfer to your pedals. Road shoes and cleats are not designed for extended walking and therefore do not have much in the way of traction on the sole. They are uncomfortable to walk in over longer distances due to their inability to flex. This is a performance feature and is done to create the most efficient power transfer possible while on the bike.

Virtually all road shoes offer lightweight construction and good ventilation. As you look at higher-priced models, materials such as carbon fiber are used to further increase sole rigidity and fit systems allow greater customization. On many styles, a small rubber pad on the heel provides the only traction.

Most clipless road-bike shoes use either a 3-hole or 2-hole cleat system, described below, so you'll want to match it up with a compatible pedal. Check the "specs" tab on REI.com product pages to make sure the shoes you are considering can mount the proper clipless pedal. (Note: Some Speedplay and Time models use a 4-hole cleat system.)

One notable road-cycling niche is triathlon-specific footwear. "Tri shoes" are built for race performance with maximum energy transfer and simplified foot entry/exit for transitions on and off your bike.

Shop REI's selection of men's road-bike shoes and women's road-bike shoes.

Shoes for Spin Classes

Spin classes at your local gym offer another common use for cycling shoes. There are a variety of indoor cycling shoes made just for this purpose. In addition, most mountain-bike shoes usually work fine. Check with your gym for specific cleat or shoe compatibility questions.

Comparing Shoe FeaturesClipless Pedal Compatibility

Shoes that are designed for use with clipless cleats have that compatibility listed under the "specs" tab in the REI.com product description (look for the "Cleat Drill Hole Pattern" entry). Some road shoes are drilled to accept both 3- and 2-hole cleat designs, but most will accept only one or the other. Shoes made for use with 2-hole systems can not be modified to use a 3-hole cleat. The 4-hole Speedplay pedal system can be adapted to fit many shoe styles.

What's the difference in functionality?

The 2-hole system is commonly known as the SPD system (short for Shimano Pedaling Dynamics, which was the first such system and still the industry standard). This smaller cleat size offers a solid connection to your pedal. The cleat is recessed into the sole allowing you the ability to walk around somewhat comfortably at least when compared to the 3-hole system. It is used on most mountain bike shoes and some road shoes (which may require adaptors) as well.The 3-hole system is sometimes known as the Look-style system (for the pioneering manufacturer of this system). It grants you the ultimate in stability, stiffness and energy transfer while riding. The downside is that it compromises your ability to walk normally due to the large cleat bolted to the sole of your shoe.

 

Other cycling shoes have the stiff soles for increased pedaling efficiency but come without cleats. These are intended for use with flat (platform) pedals.

Shoe Sizing

Bike shoes should fit comfortably from the get-go. Due to their stiff soles, shoes that are not comfortable initially have little chance to break in and become so later. All shoes should allow your toes enough room to wiggle slightly. Your arch should be snug and supported and your heel should not slide up and down.

When trying on cycling shoes, you may feel some slippage in your heel when you walk. This is due to stiffness of the soles which is designed to support your foot in a stable position while cycling. If you feel that a poor fit is causing the slippage, try a smaller size or a different shoe model.