Are you ready to maximize your indoor cycling workouts? You’ve come to the right place! In this guide, I’m excited to share how to combine the right shoes, cleats, and pedals that can boost your cycling performance by up to 16% on your next ride.
Indoor bike pedals are designed to fit various shoe options, including caged, flat, SPD, or LOOK Delta compatible choices. Some pedals even accommodate all these types. When choosing pedals, it’s crucial to select ones that support your preferred shoe or cleat type and vice versa.
Let’s dive into the different indoor cycling shoe, pedal, and cleat options and see how they compare! If you don’t have the time to read all the details about spin bike shoes, cleats, and pedals, click on the links below to see my best recommendation for each product.
Table of Contents
The Basics of Clipless Cycling Shoes
With clipless pedals, cleats are clicked into the pedal with ease for a more active workout. Dual-sized, SPD, and Delta make up the list of common clipless pedal options. SPD Pedals allow only an SPD cleat that includes a two-bolt cleat. The Delta pedal option includes a three-bolt cleat like the Look Delta and is considered a wider option than the standard SPD pedal.
A dual-sides pedal usually accommodates a clipless type on one side and the other side, a clipped type. It is quite normal to find a dual-sided pedal, including an SPD and a toe variation in most fitness studios.
SPD vs. Look Delta: Which is Right for You?
On the list of popular pedal types, the SPD pedal ranks very high. You would find this type in most fitness facilities and is standard on the majority of commercial-grade indoor cycling options. It is important to note, however, that only a select few peak performance riding shoes accommodate the SPD cleat.
If you belong to a group of high-class outdoor cyclists, then you should be familiar with this pedal option. The LOOK Delta option is a very popular choice of pedal among elite outdoor cyclists as it is usually associated with a broad range of pricey shoes.
Cyclists often wonder if power transfer will be greater with an SPD or LOOK Delta cleat type and the best possible response to this is that there is no definitive answer to this as there are several factors that influence the choice of the cleat.
Rather than focus on the cleat type, it is also important to consider the type of sole. Rigid-soled shoes allow for a more significant power transfer. However, an ankle or feet misalignment in a rider will be much more noticeable in a cleat with a stiff sole.
SPD vs. SPD SL: Key Differences Explained
The only similarity between these two types is the “SPD” in their name and their common manufacturer, Shimano. The SPD pedal includes a cleat fastened to the cycling shoe by two bolts, while the SPD SL bears a striking resemblance to the Look Delta and, in this case, is fastened to the shoe with three bolts.
The major contrast between both types is that the SPD SL cleat is larger than the SPD with a wider base which allows for better stability.
If you’re looking to get the most out of your workout riding sessions, then the clipless pedal options are your best bet. The pros of clipless pedals and cleats make it a great choice for cyclists.
First, these cycling cleats are structured in a way that lets the rider use all 360 degrees of the pedal stroke, and riders can push and pull without bothering about their shoes slipping off. As a result, pedaling is much more efficient with this type.
Another benefit of the clipless pedal and cleat is that it aids better riding form since your feet are set in a fixed position. Finally, beginner to high-class cyclists is sure to get a kick out of the clipless cleat and pedal options.
Clipped vs. Caged Pedals: What’s Best for Your Ride?
Let’s talk pedals: clipped vs. caged. If you’re new to indoor cycling or just curious about your pedal options, you’re not alone. Many riders wonder whether they should stick with regular workout shoes or invest in special cycling shoes. Here’s the lowdown on both options.
Cage Pedals
Cage pedals, often referred to as flat pedals or toe cages, are great because they don’t require special cycling shoes. You can use your regular workout sneakers, which is definitely a money saver. Toe cages have a fabric strap that secures your shoe to the pedal. However, there’s a downside: if the strap isn’t fastened properly, it can loosen during your ride, especially during intense standing climbs or sprints. Plus, the extra foot movement can mess with your form and increase the risk of knee injuries. This makes caged pedals a decent choice for beginners but not ideal for long-term use.
Clippled Pedals
On the flip side, clipped pedals require cycling shoes that clip into the pedals. This might seem like an extra expense, but it’s worth it. These shoes have stiffer soles, giving you more power with each pedal stroke. You won’t feel the pedal digging into your foot, which means a more comfortable ride. Plus, clipped shoes (weirdly also referred as slipless shoes) stay securely attached to the pedals, reducing the risk of slipping and potential shin injuries.
So, if you’re thinking about sticking with your gym shoes and toe cages, it’s possible, but you might sacrifice power, comfort, and knee safety. Investing in clipped pedals and shoes offers a stable, powerful, and comfy ride, making every penny worth it.
2-Bolt (SPD) Shoes Cleats and Pedals: Features and Benefits
Let’s dive into the world of SPD spinning shoes, particularly the top choices for men and women. Also known as mountain bike shoes, men’s SPD indoor cycling shoes are the go-to clipless option in spin classes. These shoes feature two holes on the sole designed for 2-bolt indoor cycling cleats.
The popularity of men’s SPD clipless shoes isn’t necessarily because they’re the “best” for indoor cycling. It’s more about compatibility – most spin bike pedals are designed to work with SPD shoes (2-bolt), so riders often stick with the original pedals to avoid the hassle of changing them.
Now, here’s where it gets interesting. SPD shoes aren’t always the best for spinning because of their small cleats. With SPD spinning shoes, less than 1 square inch of the shoe sole contacts the pedals. On the other hand, the SPD-SL and Look Delta spinning shoes have cleats that offer almost 2 square inches of contact, which means more power transfer and better comfort on longer rides.
For the mentioned reason, road bike shoes (3-bolt SPD-SL) are usually more comfortable than MTB shoes (2-bolt SPD) for extended sessions. If you’re still keen on SPD shoes and cleat for indoor cycling, despite my advice, here’s what you need to know:
SPD Bike Cleats
You’ll need to buy a pair of SPD cleats separately since they’re usually not included with the shoes. There are two types: SH56 and SH51. The SH56 cleats float zero degrees, while the SH51 cleats float 4 degrees. Unless you’re an elite rider, I recommend the SH51 cleats because they allow for a bit of left and right movement, offering a more comfortable ride.
SPD Bike Pedals
This type is very common in the industry and is created by Shimano. These pedals are found on most dual pedals and are suitable for mountain, trail rides, road, general cycling, and indoor cycling. They comprise a two-bolt system that binds the SPD cleat under the ball of the foot of the cycling shoe.
Pros of SPD Indoor Cycling Shoes and cleats:
- Most indoor cycling bikes come with pedals compatible with SPD shoes.
- SPD shoes and cleats are durable.
- The recessed cleats make them great for cross-training since you can walk in them like regular shoes.
- Most spin classes still use SPD shoes, so you probably won’t need new shoes if you join one.
Cons of SPD Indoor Cycling Shoes and cleats:
- The small cleats mean less power transfer to the pedals.
- They’re less comfortable for long rides compared to Look Delta and SPD-SL shoes.
- There are only two cleat choices for SPD shoes (0° and 4° float), whereas Look Delta and SPD-SL shoes offer three cleat choices.
My Personal SPD Shoes, Pedals and Cleat Recommendations:
- For the best SPD indoor cycling shoes for women, go for the Shimano IC5W shoes and a set of SHIMANO SH51 cleats for optimal performance.
- For the best SPD indoor cycling shoes for men, go for the Tommaso Strada shoes and a set of SHIMANO SH51 cleats for optimal performance.
- For families that only use SPD clipping shoes for indoor cycling, I recommend the Shimano EPDM520S Pedals.
- Families that use SPD clipping shoes and sometimes regular shoes, I recommend the dual-sided cage+spd BV pedals.
3-Bolt (LOOK) Shoes Cleats and Pedals: Features and Benefits
Let’s chat about 3-bolt indoor bike shoes, specifically the Look Delta and SPD-SL options, and why they might be your best bet for a killer spin workout. Between Look Delta and SPD-SL, I prefer the Look Delta because there is a wider range of cleats, shoes, and pedals for this type. So, I am just going to be talking about the LOOK Delta system. In case you didn’t know, Peloton Bikes come equipped with the LOOK Delta system which also contributes to their popularity for indoor cycling.
Now, it’s time to learn a bit more in detail. Often called road cycling shoes, 3-bolt indoor cycling shoes are the top choices for a spin workout. Unlike SPD shoes, Look Delta spinning shoes have larger cleats. This means more comfort and, more importantly, better power transfer to the pedals. The pressure applied by the pedal spreads more evenly across your foot, making Look Delta shoes the best indoor bike shoes for men and women.
Look Delta Bike Cleats
Before grabbing a pair of Look Delta spinning shoes, remember that cleats are usually sold separately. There are three types of Look Delta cleats: Red (0-degree float), Yellow (6-degree float), and Blue (2-degree float). Float degree indicates how much lateral movement your shoe allows when clipped in. I recommend the 6-degree (Yellow) cleats for plenty of ankle room.
Look Delta Bike Pedals
Unfortunately, most spin bikes come with SPD pedals, so you rarely see riders using LOOK shoes. It’s understandable — most people don’t want to change pedals. But if your bike already has LOOK pedals or regular toe cages and you’re considering an upgrade, I highly recommend going for Look shoes and pedals.
Pros of LOOK Delta Indoor Cycling Shoes and cleats:
- Efficiency: The larger cleats let you use more of the ball of your foot for an efficient pedal stroke.
- Comfort: They provide better support and comfort than SPD shoes.
- Options: You get three cleat types to choose from.
Cons of LOOK Delta Indoor Cycling Shoes and cleats:
- No Recessed Cleats: Most don’t have recessed cleats, making them hard to walk in or use for cross-training.
- Pedal Compatibility: You might need to change pedals since most spin bikes come with SPD pedals.
My Personal LOOK Delta Shoes, Pedals and Cleat Recommendation:
- For the best LOOK Delta indoor cycling shoes for women and men, go for the Peloton Unisex Altos and its 6-degree float included cleats for optimal performance.
- For families that use SPD and Look Delta shoes shoes for indoor cycling, I recommend the BV Dual Pedals.
- Families that use SPD, Look Delta, and and sometimes regular shoes, I recommend the 3-1 Venzo pedals.
Why It Matters for Your Comfort
“Float,” with reference to cleats, refers to the amount of side-to-side movement your feet have while secured in the pedal. This is particularly important for knee health as it enables the knee to be in the right riding position through the pedal stroke.
Float degree is decided by the cleats (not shoes or pedals). 0 Float cleats stay fixed in and don’t allow shoes to move to right or left which is great if you are an expert road riders. However, if you are mid-level or a beginner, zero degree float cleats can hurt your knees and ankles. In this case you want to aim for 3-6 degree float cleats. When buying cleats, you will see the float degree somewhere on the package or description.
How to Clip Into Cycling Shoes
Clipping in and out your pedals might require practice, but here’s a little guide to help and you don’t need to worry because you are not on the road so there is no risk of falling or causing an accident in the traffic light when you have to stop.
First, start by sitting on your bike. Then, place your feet on your pedals with your dominant leg positioned at the top of the pedal stroke.
Next, keep your heel up and maintain that position as you proceed to align your cleat with the clip on the pedal. Lastly, push your heel down to hear the click in once your cleat is properly aligned.
You should note that the way you click out is totally different from how you click in. The best way to get out is to bring your pedals in a parallel position to the ground and quickly move your heel away from the bike with your dominant leg to click out.
Bottom line:
You don’t have to be stuck with one type of pedal all your life because you bought it with your spin bike. You can switch pedal options as you wish, and yes, it is possible to change your bike pedal to fit the cycling/ riding shoe of your choice. Most spin bikes that I know about have standard 9/16 pedal thread which means you are going to be able to find a wide range of replacement pedals for affordable prices online.
You now know that cycling shoes do a lot for the rider, and the right type boosts your productivity, keeps your knee in shape, reduces the risk of joint injury, and helps you maintain your riding form. Therefore, you must make the best selection of shoes to allow you to have the best riding experience. If you’re super interested in riding, then a cycling cleat is a must-have.
