If the very thought of cycling with your feet firmly ‘attached’ to your pedals brings you out in a cold sweat, then read on…fear not, it’s much easier than you think, and so worthwhile.
In this special technical feature, we explain the clipless or clip in (as it’s also known) pedal system, why it is so effective and how it really doesn’t have to be scary. With practice, perseverance and some good advice, it is surprisingly easy to master… and will make the world of difference to your comfort and performance on two wheels.
What are clipless pedals?
Clipless pedals are so called due to the lack of any sort of clip or strap over the top of your foot. Instead, they are based on the ski-binding system, with a cleat attached to the sole of your cycling shoe, which then clips into a small spring-loaded pedal.
They are extremely popular especially with road cyclists and the pedal system of choice for most triathletes. Mountain bike riders tend to use a slightly different system known as SPD’s which are double sided and cope better with muddy conditions.
There is a bewildering array of brands and designs available however, which can make choosing the right ones for you rather confusing. In this feature we’ll guide you through buying your first clipless pedals and shoes and get you out and riding in no time. Whatever you choose we can guarantee that once you’ve mastered them, you won’t look back.
Why should I use them?
“Effective pedalling technique is as much about the pull of the pedal upwards, as the push down,” explains Charlotte East, a GB duathlete from London. “You’re aiming to maintain constant power throughout the pedal stroke in a complete circle, and this can only be achieved if your foot is attached to the pedal.”
The stiffness of the soles of your shoes is also vital, allowing greater transfer of power from your legs through to the bike. You only get this stiffness from specifically designed cycle shoes, which fit snugly and have cleats fitted to the sole. Riding in trainers with old-fashioned toe clips will never produce this power transfer or the most effective technique.
Will I fall off?
Possibly but not necessarily… Some of the funniest stories are from cyclists using clipless pedals for the first time. Not getting your foot out in time and falling over sideways (usually in slow-motion and to the amusement of any bystanders) at junctions, or into a bush on the side of the road are the common ones - which can be hilarious at best and a bit painful at worst!
Emma Dews, World Duathlon Champion, remembers her first experience with clipless pedals, “‘I fell off more times than I can remember! It is quite an unusual experience - because you are generally fairly stationary, everything happens in slow motion…and then you’re on the floor, unhurt but highly embarrassed!”
Follow our top tips and gets lots of practice before venturing out on the road however, and you’ll significantly reduce the chance of ending up on the floor.
What sort should I buy?
There is a huge choice available, but they basically boil down to two main systems. The spring loaded one-sided pedal system favoured by road cyclists, and SPD’s used more by mountain bikers and leisure riders.
SPD’s are smaller, double sided and fix to a small cleat embedded into the sole of your shoe. SPD shoes tend to be mountain bike or leisure shoes and are easier to walk in. These shoes often lack the stiffness required for proper power transfer however, but being that the pedals are double sided are much easier to clip into than traditional road pedals. If you’ll be riding on the road and thinking of taking part in triathlon, road pedals will probably suit you best.
Which pedals to choose?
Start with the pedals. The two main brands ideal for newcomers are LOOK or Shimano (although there are others such as Time and Speedplay), which also manufacture the compatible cleats. Make sure you stick with one brand, so you can interchange shoes if you need to.
The LOOK Keo Classic is a good entry road pedal costing around £40-50 and is perfect to get you started, given that you can set it nice and loose. A couple of sets of cleats will come with the pedals and you should use the ones with the most degree of movement or float. These fix to the sole of your cycling shoe (with three bolts) and can be adjusted - backwards, forwards and laterally - to achieve your optimum position and comfort.
And shoes?
The market is now flooded with women’s cycle shoes - in great colours and with female specific fit (we have narrower feet), you’ll be spoilt for choice. Some of the brands to look out for are Sidi, Specialised, Northwave and Shimano. The fit should be snug, but not tight.
Something like the Shimano R086 at around £80 is about right, although the dhb R1 retails at £47 and is a great entry shoe with excellent reviews.
Sidi are the gold standard used by most professional riders, and now have a fabulous range of women’s shoes with flower prints and great colours. The Sidi Genius 5 is a stunning shoe (retails at about £120) which will last for years.
Whichever shoes you choose, make sure they are compatible to the cleat system you have. Most road shoes will fit LOOK or Shimano cleats (three bolt fitting) so it makes sense to stick to well-known manufacturers, for both pedals and shoes.
If you’re aiming for a triathlon and don’t want to buy two pairs, go for a pair with Velcro fastening only, not a ‘ratchet’ style which will be tricky to fasten in transition. When fitting the cleat to the sole of the shoe, get some advice from an expert at your bike shop on the set up. With your foot fixed to the pedal, you are more at risk of injury, particularly to the knee or hip and especially if the position set up is incorrect. It is really important that you are efficient, but comfortable.
Top tips on getting started
- Fit your bike onto a turbo trainer and practice indoors. Get used to the feel of clipping in and out without the danger of being on the road.
- One word…Anticipate! When coming up to a junction or hazard, always clip out in advance - about 10 metres beforehand. You can still pedal with your foot balanced on top, and you’re ready to simply put your foot down if you need to, or just clip back in and carry on.
- Set the spring on your pedal to the loosest setting. This will mean you’ll have more float (your foot will be able to move more from side to side) but it will also mean you can clip in and out more easily. As you get more confident you can tighten it up to give you more stability.
- Most cycling shoes will have a rubber bit either on the toe or the heel or both. When putting your foot down on the road, aim to hit the ground with the rubber bit to avoid slipping on the cleat.
- When first starting out, head for flat routes with little traffic. Hills are difficult to get re-started on if you have to stop.
- “Go to your local park where you can hold onto something,” advises Charlotte East. “When I first started I used to go to Richmond Park and hold onto the railings,” she explains. “I could practice clipping in and out with no cars about and it allowed me to build up my confidence and skills gradually.”
- To get your foot out of the pedal, push your heel down and quickly twist outwards.
- To clip in easily, use the top of your shoe to flip the pedal over, then push the tip end of the cleat into the pedal and push your heel down firmly until you feel/hear a clunk.
- Take a bike tool with you when you go out cycling. You can then make small adjustments to the pedal and cleat set up throughout your ride. You need to be comfortable yet efficient…small tweaks to the cleat position can make all the difference.
Sarah Russell, Sportsister
The Women’s Sports Magazine
Sarah Russell has an MSc in sports science and 17 years experience as a coach, International athlete and trainer. She is a competitive runner and triathlete as well as being a freelance health and fitness writer.
Contact her on [email protected]
More cycling on Sportsister:
Cycling: Vision 1 Racing team blog
