5 Staples of a Good Bike Fit - Part 2 by FlexionBikeFit

The pedal spindle is best served further back.

Continuing where we left off in the last article about saddles, your cleat position forward or backward comes next. The most readily available information regarding cleat set-up on the internet, is that the spindle should be either below the ball of the foot, or in between the 1st and 5th metatarsal heads. While this is sometimes debated, I will put my foot down here. The pedal spindle, and therefore your cleat fore/aft position should be as far back as the shoe and cleat allow for it. Furthermore, a mid-foot adaptor will increase your power and efficiency as I have personally noted. 

Adopting a mid-foot position reduces the workload of the calf complex, a muscle group that both stabilizes the foot and helps to pump blood to the foot then back to the heart. Regardless of how you pedal (toe down, neutral or heel drop), we want to reduce the work load of the gastrocnemius and soleus on the bike to reserve those muscles for your run. 

If you are looking to increase your comfort, confirm your current position or make marginal gains, visit yegbikefit.com and book a session at the studio. I offer sizing sessions for new bike purchases, triathlon bike fits and smaller services of saddles sessions of foot/pedal interface sessions.