The main reasons I took the plunge with Midfoot cleat position was down to a previous injury to my right ankle and subsequent ankle surgery, however that wasn’t the only reason. Upon researching I found out that generally running off the bike becomes easier when using a midfoot cleat for triathletes. 

In October 20 and ordered a pair of midfoot cleat adaptors and started using them indoors, then in Jan 21 started using them outdoors. Initially my bike position had to be altered, lowering the seat slightly and the stem to accommodate the new position.  

Initial thoughts were that it was comfy, natural and I could definitely feel my quads and glutes been utilised more, in contrast I started to feel that the power was lacking a little at the top end and when out of the saddle it felt a little strange. I persisted, worked on my position a little and got used to it. The biggest benefit in the first 6 months was actually in my running, my calves felt more rested, I didn’t have tightness in my ankles and I was running pain and injury free. The power was coming back on the bike and I was getting used to cycling this way. 

The tests to come were numerous TT’s which I could compare against previous attempts albeit different TT bike and the big one for me the Outlaw Triathlon… would I be able to run well off the bike and put in a decent bike split.  

In early 21 I was slightly under on my TT times, this could have been down to training load or was it the cleats.. I persisted and come the summer I was matching the times I had previously ridden, I put this down to fitness levels rather than purely the cleat position but it was all positive.  

The big test was the Outlaw Full distance triathlon in July and the results were that I PB’d the bike course by over 15 mins and then was able to run well off the bike with a PB of over 15 mins too. In addition I raced London Tri not long after with a great result and felt good running off the bike at speed with no pain.  

The benefits -  

• Less impact on calves during cycling – thus enabling better running

• Ability to run off the bike improved

• Longer efforts easier to sustain at high watts

• Within a ride recovery from hard efforts is quicker

• Lower saddle position possible improved aerodynamics

• Recovery from hard rides appears to be easier (using larger muscle groups) 

• Improved pedal stroke efficiency, less heel lift, power further round the cycle

The possible downsides

• Takes a bit of getting used to 

• Toe overlap is greater – higher likelihood of clipping front wheel

• Slower acceleration and decrease in power on out of the saddle efforts

• Bike position will need to be altered – seat and stem lowered

• Top end power may be lower due to reduced input from calves

• Few suppliers of cleat adaptors – not mainstream on cycle shoes

In summary I would recommend triathletes try midfoot cleat position especially if you have had any history of ankle stability issues, ankle weakness or injury. My general running has now been injury and pain free now for almost two years and I feel good running off the bike, I am converted. It has taken a while to get used to the position, but I think within the first three to six months I knew it was the right decision for me. Cycling in triathlon is ultimately the long game, sustained measured efforts with minimal hard accelerations, this is well suited to the midfoot cleat position, with the added benefit of easier running off the bike. 

Have you tried them ? what is your experience ?  comment below