Shoe, Pedal and Foot Placement Tips for Flat Pedals
I get a lot of questions from mountain bikers about how to keep their feet planted on their flat pedals and I have found that it usually boils down to 3 things – Shoes, Pedal Selection and Foot Placement. If even one of these things is wrong you will struggle to feel comfortable on your flats or really maximize their performance.
1) Shoe Selection: The #1 thing to know about riding flat pedals is that a good pair of flat pedal specific shoes is a must. If you are trying to ride flat pedals with your tennis shoes then you'll never feel confident on the trail. You need shoes that are made specifically for riding flat pedals, preferably with a sticky rubber compound like that found on the soles of 5-10 brand shoes. I wrote an article going over the different model shoes 5-10 makes and the types of riding I use them for that you can read by clicking here.
2) Pedal Selection: If you have a good pair of riding shoes then you can get a mid-level pedal and be just fine. While some pedals are definitely nicer and hold up longer than others no one has really cornered the market on the "best" pedal so I prefer to go with a couple of guidelines when recommending pedals.
- Make sure it has a relatively thin profile. A thinner profile pedal lowers your center of gravity on the bike and improves your power transfer into the crank arms.
- Make sure that it is wide enough to comfortably get the majority of your foot on it. If more than ½ inch of your foot is hanging over the edge of the pedal then it is not wide enough and can result in a numb pinkie toe.
3) Foot Placement: The first thing that you will notice on flat pedals is that your feet naturally go to a mid-foot position where the ball of the foot is placed in front of the pedal axle. This is much different than the foot position where most clipless pedals want to put you, which is with the ball of the foot directly over the axle. However, having the ball of the foot in front of the axle is actually a more natural and, one could argue, better position for your foot.
From a functional movement point of view, trying to place the ball of your foot directly on top of the pedal axle is not the best position for your foot to be whether you are on flats or clipless pedals. Driving through the ball of the foot is what you want to do when you are propelling your center of gravity forward - like when running or jumping - but this is not what is happening when we pedal out bikes. When pedaling you are driving the pedals away from you, much like when you squat or deadlift, and that type of leg drive is much better delivered from a more mid-foot position. This more mid-foot position also allows improved recruitment of the hips during the pedal stroke, especially when standing.
You'll also find that this mid-foot position will also allow you to better drop your heels when standing up in your "attack position" to flow through rock gardens or other trail features. By dropping your heels you will sit back into your hips more, getting your center of gravity lower and further back, and also keep your feet pressing into your pedals when you hit rocks and bumps in the trail instead of getting pushed off the top of them.
Below you'll find a video in which I go over each of these 3 tips. If you feel like your feet are bouncing off your pedals more than you want – especially if you’ve spent a lot of time on clipless pedals before trying flats – then this is the video you’ve been waiting for. Watch as I reveal what you need to know about shoes, pedals and foot placement to get the most out of riding flat pedals.
MTB Strength Training Systems is the world leader in integrated performance training programs for the unique demands of mountain biking. As the strength and conditioning coach for World Cup Teams and 3 National Championships, his programs have been proven at the highest levels. James has helped thousands of riders just like you improve their speed, endurance and skills on the trail. Visit www.bikejames.com to sign up for the free Trail Rider Fundamentals Video Mini-Course.
![The MTB Strength Training Systems Logo]()
1) Shoe Selection: The #1 thing to know about riding flat pedals is that a good pair of flat pedal specific shoes is a must. If you are trying to ride flat pedals with your tennis shoes then you'll never feel confident on the trail. You need shoes that are made specifically for riding flat pedals, preferably with a sticky rubber compound like that found on the soles of 5-10 brand shoes. I wrote an article going over the different model shoes 5-10 makes and the types of riding I use them for that you can read by clicking here.
2) Pedal Selection: If you have a good pair of riding shoes then you can get a mid-level pedal and be just fine. While some pedals are definitely nicer and hold up longer than others no one has really cornered the market on the "best" pedal so I prefer to go with a couple of guidelines when recommending pedals.
- Make sure it has a relatively thin profile. A thinner profile pedal lowers your center of gravity on the bike and improves your power transfer into the crank arms.
- Make sure that it is wide enough to comfortably get the majority of your foot on it. If more than ½ inch of your foot is hanging over the edge of the pedal then it is not wide enough and can result in a numb pinkie toe.
3) Foot Placement: The first thing that you will notice on flat pedals is that your feet naturally go to a mid-foot position where the ball of the foot is placed in front of the pedal axle. This is much different than the foot position where most clipless pedals want to put you, which is with the ball of the foot directly over the axle. However, having the ball of the foot in front of the axle is actually a more natural and, one could argue, better position for your foot.
From a functional movement point of view, trying to place the ball of your foot directly on top of the pedal axle is not the best position for your foot to be whether you are on flats or clipless pedals. Driving through the ball of the foot is what you want to do when you are propelling your center of gravity forward - like when running or jumping - but this is not what is happening when we pedal out bikes. When pedaling you are driving the pedals away from you, much like when you squat or deadlift, and that type of leg drive is much better delivered from a more mid-foot position. This more mid-foot position also allows improved recruitment of the hips during the pedal stroke, especially when standing.
You'll also find that this mid-foot position will also allow you to better drop your heels when standing up in your "attack position" to flow through rock gardens or other trail features. By dropping your heels you will sit back into your hips more, getting your center of gravity lower and further back, and also keep your feet pressing into your pedals when you hit rocks and bumps in the trail instead of getting pushed off the top of them.
Below you'll find a video in which I go over each of these 3 tips. If you feel like your feet are bouncing off your pedals more than you want – especially if you’ve spent a lot of time on clipless pedals before trying flats – then this is the video you’ve been waiting for. Watch as I reveal what you need to know about shoes, pedals and foot placement to get the most out of riding flat pedals.
MTB Strength Training Systems is the world leader in integrated performance training programs for the unique demands of mountain biking. As the strength and conditioning coach for World Cup Teams and 3 National Championships, his programs have been proven at the highest levels. James has helped thousands of riders just like you improve their speed, endurance and skills on the trail. Visit www.bikejames.com to sign up for the free Trail Rider Fundamentals Video Mini-Course.
Author Info:
Member since Feb 3, 2009
Must Read This Week
Sign Up for the Pinkbike Newsletter - All the Biggest, Most Interesting Stories in your Inbox
PB Newsletter Signup
I didn't watch the vid, but the article doesn't mention where the ball of your foot is; it's the padded area behind your toes.
It's also worth mentioning that you will never be the fastest rider if you ride flats...just say'in...now give me negative props...since you can't refute this with facts. The days of the fastest riders riding flats are over, but flats are safer and more fun, IMHO.
Buut there was one race this year where Lopes was announcing and was talking about how Hill would probably lose time in the last pedaling section of the course, then I think he actually ended up being the fastest racer in that section and made up time, making Lopes look like a fool. But typically these days the fastest guys are clipped in.
But yeah, wAKI, it's good to ride flats sometimes, especially in the powdery snow DH conditions, my favorite conditions.
"You can (and should) be able to pedal your bike very effectively with flat pedals."
www.pinkbike.com/news/Which-Muscles-are-Really-Used-During-the-Pedal-Stroke-2012.html
www.pinkbike.com/photo/8644846
www.pinkbike.com/photo/8644853
is there something you want to talk about James?
look at the tour de france or paris-roubaix, no the pros dont decide whats best but why arent they riding flats if theyre so much better james?"
No one is questioning if you can put more power out with clipless....you can FACT
You can also make a more efficient pedal stroke when you run clipless there is far less dwell time and you are using both strokes. This is also great for putting out consistent power over a long period(like when you are riding 60 miles continuously on flat road)
For the most part we do not need to make power over a long period of time we are going downhill.
We make short sprints out of and into corners and we usually have gravity on our side so no need to put out huge KW like climbing a hill or sprinting to the finish at Paris.
World Cup tracks(even local races) often have pedal sections were you can make or loose time if you don't have good fitness BUT even a good rider on clipless will loose time to a rider on flats who can put out more KW longer.
What it comes down to for me as a racer is....
if you loose time having to clip in and out in corners or
you are not able to charge rough sections for fear of having to unclip or
you unclip for a corner and can't get clipped back in for a few seconds
then any gain you have on the flat pedaly sections just got wiped out.
If the course is smooth and has lot's of pedaling I ride SPD other wise I run flats 90% of the time
On my road bike, XC bike and Enduro bike I ride SPD.
What does matter for me is control and being able to get off and on my pedals quickly
Other then putting down power Flats are better then clipless IMO
Just a thought when was the last time you "clipped in" to go ride your motocross bike? If it offered SO much more control why don't they do it?
I rode clips for 6 or 7 years while racing BMX, so when I first started mountain biking about three years ago I rode clips. A year later I decided to try flats for freestyle riding, and the holes that clips had created in my pedaling were glaringly apparent. 2 years since riding only flats my riding ability has increased dramatically, and I think I have filled in many of those holes. Even still there are lines that I could ride clipped in 2 years ago that I can't ride now with flats, and it's hella frustrating.
Maybe I'll go back to riding clips someday, or I will achieve the skills I need to keep having as much fun as I do on clips, but pedal as well as I could with clips. Anyway, like I said, I think there clearly are trade-offs, and to say that riding flates is "better" is equally as annoying as saying the same about clips.
Most beginners with slightly fatter wallet are shuffled clipless down their throats immediately after they buy the mountain bike, no matter what kind it is. Then they ride out of balance and lack confidence, developing nothing more than bad habits, I know people who cant bunny hop after 5 years of riding, yet race XC and DH. And it happens because someone told them, "clipless is more efficient all PROs ride it" - the guy that told them this will get more money by selling clipless shoes and pedals than if he sold flats, he also probably offered a bike fit as well
Flat pedals promote better riding technique than clipless. The only thing clipless promote is keeping your foot up on the inside pedal, they also give a racing edge to those who can take advantage of it. If someobody says: I ride clipless to stay on the bike, then he/she has the first hint that there's some work to be done on riding stance, relaxing and jumping skills.
I started MTBing on clipless because I came from the road bike world and didn't know any better. It scared me shitless being attached to a bike hurtling down a rock garden. Discovering flats was a Godsend. I am now so much more ambitious, brave and comfortable knowing I can instantly throw a foot down (without snapping an ankle) if attempting a feature or jump doesn't go well. I don't need to be fast.
On the rare occasion I race XC, I absolutely use clipless. But my big, burly Yeti has permanent flats. It likes to eat trails. It doesn't need to go fast. :-)
Truth is tho, that fact itself wore me down: I suck on flats. How? I've ridden a bike all my life, a vast majority of the time it was on regular ol' flats. I liked the fact I was attached to my bike: that when I jumped or landed, my feet would stay where they were; that it gave me that extra motivation to get over something and not to cop out and foot down. Plus that sound and feel of the snap when I start off- that awesome, I'm-a-legit-biker feeling. These are all good things but my feet had become so sloppy and lazy; that didn't sit well with me.
I've been recovering from a broken leg these past months and actually rode a trail for the first time since May a couple days ago, on flats; it wasn't too bad. Granted, I've been on stationary bikes the past few months rebuilding my strength, on flats. I was a bit scared to get any air, thinking my feet will fly off (and my technique sucks, if I have one, so that needs to get better too). Truth is I'll probably use clips on the more rare, longer rides, but everything else I'm going to try to ride well on flats. There is a certain quality I like about them that I'm not sure how to describe...
So yeah, to sum up- I didn't like flats due to possible extracurricular foot activity (and that I sucked on'em).
Cool vid, I'll give the tips a try next time I'm out.
Anyone who's used the variety of clipless pedals (road and MTB both) available since the late 1980s knows this.
You're not a hero or badass if you ride flats; you're not a wimp or skill-deficient if you ride clips.
Likewise flats are not impossible to manage, and you can learn to release from clips to bail just as easily if on flats. It's just about what you choose to prefer: mechanical bike connection (clips) or having to manage a foot/pedal interface in the same way you manage how you rest on the saddle, or use your hands on your grips.
James is correct when he talks about getting the ball of your foot slightly forward of the pedal axle. But then he says clipless shoes/pedals want the ball of your foot behind or over the pedal axle. I think that's a poor generalization to make, and it seems rooted in his same old vendetta against/vengeance toward clips. That's as boring as reading comments where people tie their ego to pedal choice.
I can set my cleats to where the ball of my foot is ahead of the pedal spindle. Most shoes have long enough slots to let you do this. I'm not sure what shoes James has examined or used, but they haven't been the ones I've been on for the past decade -- Lake shoes.
The point about a thinner pedal lowering your COG is pretty obnoxious when you consider that good riding requires a fluid riding style, one where your core is stabilized but certainly moving up and down (as well as side to side) as required by the terrain. Where your core is located is a much better place to look at where your COG is.
Not your foot's relation to the pedal spindle changing by 1/4".
But I agree with you about clipless pedal foot positioning, cleats further back puts you in a better riding position and generates more power.
Protour, watch out for debate spurring. Most PBers are sheeplike robots who just regurgitate marketing copy in a pretense at expertise. They all aspire to be Upie.
James says, "...most clipless pedals want to put you...with the ball of the foot directly over the axle."
If this is the case, then your cleats are set up incorrectly.
"so after you've got yourself a pair of 5 10's..." haha.
I just don't like the idea of being locked into my pedals - it's scary.
Just my two cents.
I personalty use 5.10, but I have two complains: they get soft fast so I can really feel the loss of power when climbing and they are TOO sticky... how many times have I found myself in a bad position after a rough spot and couldn't reposition my feet! With any pair of good skate shoe you get plenty enough grip and you have more style options. Just maintain your pedals and change the pins!