Indoor cycling has exploded in popularity, with platforms like ROUVY bringing immersive and realistic rides into the comfort of home. Whether you’re crushing virtual climbs in the Alps, racing against friends, or working through a structured training plan, the right pair of indoor cycling shoes can make a significant difference in performance, comfort and injury prevention.
Many cyclists starting out might assume any athletic shoe will suffice, but investing in a high-quality pair of cycling shoes designed for indoor use can enhance power transfer, reduce fatigue, and improve overall efficiency. While outdoor and indoor cycling shoes share similarities, the latter are often optimized for breathability, comfort, and compatibility with indoor bike pedals. Choosing the right pair requires understanding the key features that impact your ride, from cleat compatibility to fit and ventilation. With so many options available, selecting the best indoor cycling shoes can feel overwhelming, but with the right guidance, you can find the perfect match for your riding style and needs.
How to choose the best indoor cycling shoes
Cleat Compatibility: When selecting indoor cycling shoes, one of the first considerations is cleat compatibility. Most cycling shoes work with either SPD (2-bolt) or Look Delta (3-bolt) cleats.
SPD cleats are commonly used in spin classes and mountain biking, featuring a recessed design that allows for easier walking. On the other hand, Look Delta cleats, often found on road-cycling shoes (and some indoor bikes, like the Peloton), provide a larger surface area for increased power transfer. Some shoes are versatile and compatible with both systems, but it is crucial to verify that the shoes you select work with the pedals on your indoor trainer or smart bike.
Sizing: Another key factor when choosing indoor cycling shoes is sizing. Unlike running shoes, which allow for some movement, cycling shoes should fit snugly to prevent power loss. However, they should not be so tight that they cause discomfort or restrict circulation.
Since different brands may have slightly different sizing charts, it’s always a good idea to measure your feet and check manufacturer recommendations. Also, the type of socks you plan to wear can impact how your shoes fit. Thicker socks may require a bit more room, while thin cycling socks can allow for a more precise fit.
Sole Stiffness: A stiffer sole translates to better power transfer, meaning more of your energy is directed into the pedals rather than being absorbed by the shoe. Shoes with carbon fibre soles provide the highest level of stiffness, making them ideal for serious indoor riders. For those who prefer a balance between comfort and performance, however, shoes with a nylon or composite sole may be a better option.
Breathability: How much air a shoe lets in is particularly important for indoor cycling. Unlike outdoor rides, where wind helps cool your feet, indoor training can generate excessive heat and sweat. Shoes with mesh panels and moisture-wicking linings help keep your feet cool and dry. Selecting lightweight materials can also prevent overheating during long sessions.
Fastening With Velcro, BOA Or Laces: Your shoes’ fastening system influences both comfort and convenience. Velcro straps are a popular choice due to their simplicity and adjustability. BOA dials offer a more precise fit and allow for micro-adjustments, even during a ride. Laces provide a classic feel and a custom fit but can be less practical when adjustments are needed quickly.
Arch Support And Foot-Shape Considerations: Arch support and foot shape can also make a difference in overall comfort. Cyclists with high arches may benefit from additional support, while those with flatter feet might need a more contoured insole. Since everyone’s feet are different, trying on several models, or reading reviews from cyclists with similar foot types, can help.
Adding an insole that matches your arch type can reduce foot fatigue during long rides by providing additional cushioning, by improving support by better distributing pressure evenly across the foot, and by assisting in correcting foot positioning (which improves knee and hip alignment). CURREX, G8 Performance, Icebug Insoles and Specialized all offer high quality insoles designed specifically for cycling.
Finding The Right Balance: Weight and flexibility should also be taken into account. A lightweight shoe can reduce fatigue during extended rides, but it should not compromise on support or durability. Finding the right balance ensures your shoes provide the necessary structure without feeling overly rigid.
