It can be hard to choose the right shoes for biking, whether you’re a veteran rider or just getting into cycling. In this guide, we’ll cover everything you need to know to make the right choice for your feet, including the benefits of using cycling shoes, their anatomy, what sort of pedals you’ll need, and more.
What are cycling shoes?
Cycling-specific shoes help you stay more comfortable and perform your best on the bike.
There are two main types of cycling shoes: flat-pedal shoes, which have flat bottoms like sneakers and cycling-specific features; and clip-in shoes (also known as clipless shoes) that clip directly into your pedals.
Whether you’re a mountain, road, or indoor cyclist, there are many different styles of flat-soled and clipless shoes for however you roll.
Road shoes offer the best power transfer because they have the stiffest soles and widest cleats. They’re typically compatible with a 3-bolt cleat and pedal set-up, which can be more difficult to walk around in because the cleats are exposed and stick out from the sole. We recommend road shoes if you prioritise efficiency and power over walkability and won’t be spending a lot of time on your feet when you’re not pedalling.
Shop road shoesGravel and CX shoes are built with durable materials that stand up to the rigours of barrier-bounding, gravel-grinding, and muddy, dusty riding. Similar to mountain bike shoes, they have a versatile 2-bolt cleat design that makes them easier to walk in and stiff enough to give you all the pedalling efficiency you need for long, demanding rides.
Shop gravel and CX shoesBetter power transfer, less wasted effort
Power transfer is the amount of energy your legs produce that is transferred into your pedal strokes and turned into forward motion. Cycling shoes have stiffer soles than cushy athletic shoes, making them better able to move power from your legs to your bike, saving you effort and fatigue.
Better integration with pedals
Whether you opt for platform pedals, clipless pedals or platforms with toe clips, having the right shoes will help you maintain better contact and connection with your pedals.
What are the different parts of a cycling shoe?
The soles of cycling shoes are made to be stiff so they can provide great power transfer. They’re usually made of nylon or carbon fibre. Mountain bike shoes also have grippy rubber treads on the soles for walkability and traction on the trail.
The uppers are the part of the shoe that wraps around the top of your foot. Uppers are made from either synthetic fabrics or leather and have a varying degree of cutouts and mesh for breathability. Mountain bike shoes also incorporate abrasion-resistant materials into high-wear areas for better durability in rough environments.
How cycling shoes fit
It’s a good idea to try on a few pairs of cycling shoes to find the best ones for you. Keep in mind that introductory and intermediate-level cycling shoes often have a bit roomier fit than higher-end shoes. High-performance and racing-specific shoes have an aggressive, snug fit to maximise power transfer and efficiency.
You want your cycling shoes to be snug and supportive, without pinching. They should be long enough that your toes aren’t touching the tops of your shoes.
Most cycling shoes come in European sizes, but the sizing and conversions aren’t always consistent across companies. Make sure you ask your salesperson and consult conversion charts to ensure that you are getting the right size.
Try the Shoe Sizing GuideGood cycling shoe insoles help properly support, align and stabilise your feet for added comfort and performance while riding. Many cycling-specific insoles are available with different levels of arch support to help you find the perfect fit.
Learn more about insolesMore cycling shoe resources