The #1 Thing Your Spin Instructor Does NOT Teach You.

How to Put Your Foot on the Pedal!

Your Spin instructor probably forgot to tell you something pretty important, but don’t worry, Indoor Cycling gurus Cat Kom and Brian LaRose are here to clue you in. So, what is the lesson left out? It’s how your foot should be positioned on the pedal, and it REALLY matters my friends.

Let’s start with why this is important: if your foot is positioned improperly, you might experience minor issues like foot numbness, cramping or loss of power, but worse yet you might develop knee problems, achilles tendonitis, improper ankling (ankle mobility) shin splints and/or plantar fasciitis, which is a stabbing pain on the bottom of the heel. Ouch! You don’t want these things people, so pay attention to what’s next… the how.

It all starts with how you place your foot in the toe cage or where your cleat is located on your cycling shoe.

-With toe cages, make sure you wear a stiffer bottom shoe and then place the ball of your foot directly in the middle so your toes aren’t crammed into the front of the cage. The most common mistake is pushing your toes all the way into the cage. Obviously, the space between your foot and front of the cage will depend on your shoe size, but be mindful of the area between the two and be sure not to shove your toes all the way in unless your foot is pretty darn big. Again, ball of the foot over the center of the pedal.

-If you prefer clipping into your pedal, make sure the location of the cleats are placed on the ball of your foot for stability and maximized calf muscle engagement. Also, don’t forget to lock your cleats down every month so that the cleat maintains constant position, and to prevent the pedal from swallowing your shoe!

Whether you’re riding in toe cages or clipped in, proper foot placement over the pedal can make a world of a difference, so make sure you put your best foot forward and in the right spot on the pedal. Ride on.

Watch the video in full to learn more about optimal foot placement, and for more trainer tip videos, check out!