Since I started riding flats more I’ve gone through similar thoughts in regard to bike fit. I’ve been riding with toe clips nd straps or clipless longer than many here have been alive. Probably 50 years of ‘locked in". In the 60s we were told that the ball of the foot MUST be over the pedal spindle. So we did. Sometime in the early 90s I started thinking that was stupid off road where we were unsuspended and bouncing around. Must be easier on the calf muscles to move the cleats back on the shoe and foot forward. And so it was for me. Interestingly riding on flats and going by feel, my feet end up with the ball of my size 40 foot about 2 cm or more ahead of the spindle. Just feels natural. But I do get numb feet and a bit sore on longer rides. Too much shoe flex? I have Freerider Pro and RC Powerline shoes.
I also think about how this more forward flat shoe thing affects other fit aspects. The KOPS thing is only to get within range and not a hard and fast rule. Fore aft of the saddle is about finding a balanced position. A good test for balance is to ride on a trainer in a moderate gear with hands on the bars and sit up slowly. If your cadence increases it’s a sign that your too far forward and sliding that way. Increasing cadence helps you sit up. Or engaging your core muscle too much to get up indicates something isn’t balanced. On my old road bike I had a really good fit. I could take my hands off the bars and remain in the same low position. I don’t think foot position really affects this as much because from the knee up it’s the same. Changing crank length for example will see the saddle height change to account for the longer or shorter crank. But would one or should one move the fore aft as well? I don’t think that affects seated balance. But if both feet are forward should not the saddle fore aft also move a similar amount forward? Food for thought. I’m gonna put the flats on agin and ride and think.
Aug. 31, 2022, 9:13 a.m. - Andy Eunson
Since I started riding flats more I’ve gone through similar thoughts in regard to bike fit. I’ve been riding with toe clips nd straps or clipless longer than many here have been alive. Probably 50 years of ‘locked in". In the 60s we were told that the ball of the foot MUST be over the pedal spindle. So we did. Sometime in the early 90s I started thinking that was stupid off road where we were unsuspended and bouncing around. Must be easier on the calf muscles to move the cleats back on the shoe and foot forward. And so it was for me. Interestingly riding on flats and going by feel, my feet end up with the ball of my size 40 foot about 2 cm or more ahead of the spindle. Just feels natural. But I do get numb feet and a bit sore on longer rides. Too much shoe flex? I have Freerider Pro and RC Powerline shoes. I also think about how this more forward flat shoe thing affects other fit aspects. The KOPS thing is only to get within range and not a hard and fast rule. Fore aft of the saddle is about finding a balanced position. A good test for balance is to ride on a trainer in a moderate gear with hands on the bars and sit up slowly. If your cadence increases it’s a sign that your too far forward and sliding that way. Increasing cadence helps you sit up. Or engaging your core muscle too much to get up indicates something isn’t balanced. On my old road bike I had a really good fit. I could take my hands off the bars and remain in the same low position. I don’t think foot position really affects this as much because from the knee up it’s the same. Changing crank length for example will see the saddle height change to account for the longer or shorter crank. But would one or should one move the fore aft as well? I don’t think that affects seated balance. But if both feet are forward should not the saddle fore aft also move a similar amount forward? Food for thought. I’m gonna put the flats on agin and ride and think.