Step Up Your Ride: The Ultimate Cycling Shoes Buying Guide
If you're looking to get more out of your bike rides, one of the biggest upgrades you can make is what you put on your feet. Ditching your regular trainers for a pair of dedicated cycling shoes is a total game-changer. Why? This improvement comes from shoes designed specifically for cycling, whether they connect to "clipless" pedals for maximum efficiency or grip tenaciously onto flat pedals for confidence and control.
This guide will break down everything you need to know to find the perfect pair for your ride.
Types of Cycling Shoes
The first step is to match your shoe to your primary style of riding. Each type is specifically designed for a different environment.
- Road Cycling Shoes: Built for speed and efficiency on pavement, these are the lightweights of the cycling world. They feature extremely stiff soles to maximize power transfer and a sleek profile for aerodynamics. They are designed to be used with clipless pedals and are very awkward to walk in due to the large, external cleat.
- Mountain Bike (MTB) Clipless Shoes: Designed for off-road riders who want to be locked in. These shoes have a rugged construction and a stiff sole, but with enough flexibility for short hikes. The small metal cleat is recessed into the sole and surrounded by rubber tread, making it much easier to walk in than a road shoe.
- Flat Pedal Shoes: A popular choice for mountain bikers (especially for trail, enduro, and downhill), commuters, and BMX riders. These look similar to skate shoes but are packed with cycling-specific technology. They feature an ultra-sticky rubber outsole with a special tread pattern designed to interlock with the pins on a flat pedal, providing incredible grip. The sole is also much stiffer than a regular trainer, reducing foot fatigue and improving pedalling efficiency. They offer the freedom to quickly take a foot off the pedal, which is great for building confidence on technical trails.
- Indoor/Spin Shoes: Made for spin classes or your indoor trainer. These are often a hybrid, designed with comfort and breathability as top priorities. Many have soles compatible with both 2-bolt and 3-bolt clipless systems, giving you flexibility depending on the bike you're using.
Understanding Cleats
For riders choosing a "clipless" system, understanding cleats is essential. (If you've gone for flat pedal shoes, feel free to jump to the next section!) The cleat is the crucial link that bolts to the bottom of your shoe and clips into the pedal. The two main systems are not interchangeable.
- 3-Bolt System (Look KÉO / Shimano SPD-SL style): This is the standard for road cycling. The large, plastic cleat creates a wide, stable platform against the pedal, which is perfect for efficient power transfer over long distances. Different coloured cleats often indicate the amount of "float" (the degree your foot can rotate), allowing you to find a comfortable position.
- 2-Bolt System (Shimano SPD style): This is the go-to for mountain biking, gravel riding, and indoor cycling. The smaller metal cleat is recessed into the shoe's sole, which allows for easy walking and quick clipping in and out. This system is also better at shedding mud and debris.
Fastening Systems
How a shoe closes affects its fit, weight, and ease of adjustment.
- BOA Dials: A ratcheting dial tightens a steel wire, providing incredibly precise, on-the-fly adjustments and distributing pressure evenly across your foot. This is a top choice for performance and convenience on clipless shoes.
- Laces: The classic choice for flat pedal shoes and some clipless models. Laces offer the most customisable fit, allowing you to perfectly tailor the tension across your entire foot. Just be sure to securely tuck them away from your chain.
- Velcro Straps: Simple, lightweight, and reliable. Velcro is common on entry-level to mid-range shoes and is very easy to use, though it offers less fine-tuning than a dial system.
Sole Materials
A shoe's sole dictates its stiffness—the key to efficient pedalling.
- Carbon Fibre: The gold standard for clipless road shoes. Carbon soles are the lightest, stiffest, and most efficient option available, ensuring maximum power transfer.
- Nylon / Composite: The most common material in mid-range clipless shoes. It offers an excellent balance of stiffness, comfort, and affordability.
- Rubber Composite: The heart of a flat pedal shoe. The stiffness comes from an internal shank (a reinforced plate), while the outsole is made of a carefully formulated sticky rubber compound for maximum grip on the pedal pins.
Final Thoughts: Fit is King
While it's easy to get caught up in sole materials and fastening systems, the most important factor of all is fit. A shoe that doesn't fit correctly will be uncomfortable and inefficient, regardless of how expensive it is. Sizing varies between brands, so it's always best to try shoes on before you buy. A well-fitting shoe should be snug in the heel with a little bit of wiggle room for your toes. Once you find that perfect pair, you'll wonder how you ever rode without them.
