Read my expert advice before buying ‘stiff and light’ triathlon bike shoes 

Manufacturers of the best triathlon bike shoes repeatedly claim that their product is ‘stiffer and lighter’ than ever. 

My experience of testing 11 pairs of cycling shoes taught me that shoe stiffness and weight doesn’t matter much. So think twice before being lured in by the marketing. 

From riding thousands of miles in cyclocross, gravel and road cycling shoes from the likes of Specialized, Fizik and Lake, I’ve learnt that fit, features and comfort (which isn’t entirely isolated from stiffness) are more important. 

Is shoe stiffness important?

Brands make bold claims that their extra-stiff cycling shoes will increase your pedalling efficiency and even your Functional Threshold Power.

However, independent research indicates that they’re wrong. Academics at the University of Colorado found no difference in sprint power performance between soles of different stiffness from nylon-injected to full-carbon soles. 

Therefore, once a cycling shoe sole is firmer than a running shoe, for example, and connected to the best clipless pedals the added stiffness confers no additional power benefit. 

There is a case for stiff cycling shoes though if you find them more comfortable, as I do. 

After hours of pedalling I find I have less muscle and tendon strain from carbon soles than glass fibre or composite. 

Could this be because I’m used to rock solid lasts? Quite possibly. Had I not spent so much time wearing shoes registering at 12/12 on brands’ arbitrary stiffness scales, it might not be the case. 

So if you’re happy with something more flexy, you might not need to change. 

You don’t need light tri bike shoes

Another potential of carbon-soled triathlon bike shoes is reduced weight, but is that even desirable in triathlon races, mostly held on flat or rolling courses?

It seems futile to spend hundreds of dollars to shed ounces from your shoes when you’ll negate the weight saving by carrying water and energy gels. Plus, not even the best triathlon bikes are lightweight in absolute terms anyway. 

Okay, weight could be something worth optimising for an uphill triathlon bike leg on Alpe d’Huez. But unless you’re targeting a good triathlon time in one of the world’s hardest triathlons, weight is something you can discount as a performance determinant. 

Features and fit first

If you shouldn’t obsess over stiffness and weight in your tri bike shoes, what should you look for?

The specificity of cycling after a swim demands specific features for optimal performance, which you should prioritise if your ambitions and budget justify them. That said, or a lot of triathletes, the best road cycling shoes will be the only bike footwear you require. 

Heel loops and Velcro straps save potentially precious seconds in transition while a mesh upper and sole holes dry your feet fast. You should also look out for reversible cleat bolt holes for more cleat adjustability and user-replacable parts, like heel bumpers, to extend their life.

My next paramount criterion is fit. It sounds blindingly obvious but so many people’s bike shoes are ill-fitting or their cleats are out of place. Both of mine were slightly off until I had a professional bike fit.

The ubiquity of internet shopping makes it harder to buy correctly fitting shoes. Online you’re essentially making a poorly educated guess on sizing. 

If you’re looking for a pair you haven’t worn comfortably before, I urge you to go into a shop or bike fitter’s.

Yes, you’ll probably have to pay a little more but you’ll have your feet professionally measured and be given the opportunity to try half sizes, wide fit and more options. 

A good bike fitter will set up your cleats properly too (usually for a fee), saving you time adjusting cleat bolts and even time nursing injuries off the bike. 

The future of triathlon bike shoes?

If triathlon bike shoe stiffness and weight isn’t important, might we see the release of hybrid cycling/running triathlon shoes to cut down on transition time?

Researchers who looked into the possibility of attaching magnetic pedal attachments to the bottom of stiffer carbon-plate running shoes observed only a small decrease in power output during cycling sprints.

So quite possibly then. Watch this space because we’ll be among the first to review them.