How to Choose the Right Cycling Shoes
Find Your Cycling Shoes
Start with where you ride, then match your shoes to your pedals. The right cleat system matters more than the name on the shoe.
Road Cycling
For paved roads, speed and longer rides.
What to Know
Road shoes have stiff, relatively flat soles and exposed cleats. They prioritize pedaling support and performance over walking comfort.
Common Pedal Systems
- Shimano SPD-SL: Wide, stable road cleat.
- Look Keo: Lightweight, race-oriented road system.
- Look Delta: Used on standard Peloton pedals; not interchangeable with Keo.
- Speedplay: 4-bolt mounting system; an adapter may be needed on 3-bolt shoes.
Mountain & Gravel
For trails, mixed terrain and off-bike traction.
Choose Your Style
- Clipless MTB: Recessed 2-bolt cleats, lugged soles and durable uppers. "Clipless" means you clip into the pedal.
- Flat Pedal: No cleats; grippy rubber for platform pedals.
- Gravel: Often lighter with a less aggressive tread; a useful 2-bolt option for road riders, too.
Cleats & Compatibility
- Shimano SH51: Single-release SPD cleat; twist the heel outward to release.
- Shimano SH56: Multi-release SPD cleat, allowing release in additional directions.
- Shimano MT001: Multi-directional entry SPD cleats with a single-direction release mechanism, allowing easier clipping in while maintaining a traditional heel-twist release.
- Crankbrothers: Requires Crankbrothers-compatible pedals, not Shimano SPD pedals.
- TIME ATAC: Two-bolt cleats for TIME ATAC-compatible pedals; not interchangeable with Shimano SPD or Crankbrothers cleats.
Indoor Cycling
For spin classes and home bikes.
Match the Bike First
Only a limited selection of cycling shoes is made specifically for indoor riding. Most riders use mountain bike shoes with 2-bolt SPD cleats or road shoes with 3-bolt Look Delta cleats, depending on their pedals.
- Studios & Gyms: Many use Shimano SPD-style pedals. Recessed 2-bolt cleats make walking around the studio easier.
- Peloton: Standard Peloton Bike pedals use Look Delta cleats with compatible 3-bolt road shoes.
- Dual-Sided Pedals: Some studios offer more than one cleat system. Ask the studio which side and system they use.
Quick Takeaway
Choose a walkable 2-bolt shoe for an SPD-equipped studio bike, or a compatible 3-bolt road shoe for standard Peloton Look Delta pedals.
Cycling Shoes & Fit FAQs
Once you've found the right type of cycling shoe for your riding style and pedals, the next step is finding the right fit. Here are answers to some of our most common questions.
How should cycling shoes fit, and how do I choose the right size?
Cycling shoes should feel secure around your heel and midfoot without squeezing your toes or creating pressure points. Your heel should stay in place without excessive slipping, while your toes should have room to move comfortably. Since sizing varies by brand and model, we recommend measuring your feet in centimeters and comparing them with the manufacturer's size chart rather than relying solely on your usual shoe size.
I have wide feet. What are my options?
Cycling shoes tend to run narrower than everyday sneakers, and not all wide models offer the same amount of room. Some simply add upper volume, while others feature a wider sole and toe box.
Lake offers some of the widest options, with multiple width choices and roomier toe boxes. Fizik offers select wide models with wider sole platforms, while most Shimano Wide shoes primarily add upper volume. However, newer models like the RX710, RC810, and RC910 Wide feature a true wider sole and toe box. Sidi Mega models also provide additional upper volume.
For riders who normally wear 2E, 4E, or extra-wide shoes, we recommend comparing foot measurements rather than relying on a shoe's wide designation alone.
Do cycling shoes stretch or break in?
Cycling shoes may soften slightly with use, but they generally won't stretch significantly, especially around the sole and toe box. If a shoe feels painfully tight or compresses your toes when you first try it on, we recommend trying a different size, width, or model rather than expecting it to break in.
How do I prevent numb feet or discomfort while riding?
Numbness is often caused by excessive pressure, poor fit, or improper cleat positioning. A few adjustments can help:
- Make sure your shoes fit securely without being too tight or too loose, as both can cause pressure points and discomfort.
- Avoid overtightening straps or BOA dials.
- Adjust cleat positioning to reduce pressure on the ball of your foot.
- Consider supportive cycling insoles and thin, moisture-wicking socks.
Why are there so few women-specific cycling shoes?
Many cycling shoe brands have shifted toward unisex sizing rather than offering separate men's and women's models. These shoes may appear in both categories on our website. EU sizing generally remains consistent between men's and women's listings for the same model, while US size conversions differ. Some women's-specific models also feature a narrower heel or lower-volume fit.
Do cleats come with cycling shoes?
Cleats are sold separately from cycling shoes, but most new clipless pedal sets include a compatible set of cleats. Always make sure your cleats match your pedal system, as not all 2-bolt or 3-bolt cleats are interchangeable.
Can I use my existing pedals or cleats with new cycling shoes?
That depends on the cleat mounting system your new shoes use. Most mountain and gravel shoes have a 2-bolt mounting system, while road shoes typically use a 3-bolt system. Your cleats must also be compatible with your pedals. If you're unsure, contact us before ordering.