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In bare feet, feel for the joint (first metatarsal phlange joint for you anatomy junkies) under the ball of your foot at the base of your big toe. To pin point the location of the joint wiggle your big toe up and down. Put your shoe on and check for that point. Lightly mark the sole with chalk or marker.
Now place the cleat based on the following chart.
Size 36-40 5mm behind the ball of the foot
Size 41-43 7mm behind the ball of the foot
Size 44-46 9mm behind the ball of the foot
above Size 46 10 mm behind the ball of the foot
Check each foot separately as one foot is usually bigger than the other changing where the point of the big toe joint is.
To find your foot angle, sit on a high bench or sturdy table with your knees bent at a 90 degree angle. Holding your feet level, lean forward until you are in your riding position.
Look at the angle your feet sit at. I use a large protractor to measure the angles of each foot.
This adjustment will apply mainly to Shimano and Look pedals. If you use Time pedals there isn\'t much angle adjustment but the pedals themselves have lateral and rotational float so your foot will find it\'s correct position naturally. Speedplay pedals have a rotational adjustment on the cleat to adjust for this.
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If you feel like you can\'t ever find the right seat height you may have a leg length imbalance. Riding with an imbalance can lead to knee problems as well as hip and lower back pain. With this if one leg is getting correct extension the other will be over or under extending. This can be from actual bone length differences or a structural imbalance in the hips. If the difference is less than 6 mm then it usually isn\'t much of a problem, but anything more than this should be corrected. The general rule is to correct for half of the difference, so if discrepancy is 8 mm we adjust your shorter leg 4 mm.
This can be accomplished by shimming your shorter leg cleat and moving the cleat of the long leg back slightly. This is just an example because depending on whether the difference is in your upper or lower leg, I will use different techniques to correct for it. Think of your feet as your base of power. If your base is unstable, you will not get the power to the pedals.\0\0
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