What Are Cleats?
Cleats are the components that connect your cycling shoes to your clipless pedals. Despite the confusing name, "clipless" pedals actually involve clipping in — but more on that in a moment.
Using cleats can improve pedaling efficiency by at least 10%, and they help keep your skeletal alignment more natural. This reduces strain on your knees and hips, especially during long rides.
 Why Are They Called "Clipless"?
The term "clipless" dates back to when traditional pedals used toe straps (or clips) to secure your feet. Modern cleats eliminate the need for those straps. Instead, they use small mechanisms that screw into the bottom of your shoes and clip into the pedal — hence the contradictory name: clipless.
This system allows you to pull up with one foot while pushing down with the other, which greatly improves efficiency — particularly on hills
The Most Common Cleat System: SPD
The most widely used cleat system is the Shimano Pedalling Dynamics (SPD) system. It comes in two primary types:
- Mountain cleats
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Road cleats
Each cleat type is specific to a certain style of shoe and pedal. For example, road shoes typically only work with road cleats, and the same goes for mountain bike shoes and mountain cleats.
Road Cleats
Overview
- Material: Hard plastic
- Shape: Large triangle
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Position: Mounted outside the sole
Float: What Is It?
Road cleats are available in varying degrees of float, which refers to how much your foot can rotate side-to-side while clipped in.
- No Float: Preferred by racers; maximizes power transfer but can stress knees.
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Some Float: Favored by commuters and touring cyclists; allows for natural movement, reducing joint strain.
Downside: Road cleats can be very difficult to walk in due to their size and external position.
Mountain cleats
Overview
- Material: Metal
- Shape: Small and compact
- Position: Recessed into the sole
Mountain cleats are designed for durability and ease of walking, making them ideal for trail riding or mixed-terrain commuting. The recessed design prevents the cleats from sticking out, which also makes them more practical off the bike.
Release Types
Shimano mountain cleats come in two release types:
-
Multi-Release: Easier to unclip — the cleat releases in multiple directions.
Ideal for beginners or trail riders who may need to bail quickly.
Reduces risk of getting stuck during a fall. - Â Single Release: Releases in only one direction (typically by twisting your heel outward). Favoured by competitive riders who want minimal movement for better power transfer.
