CoachingAnswer

ARE CLIP-IN PEDALS WORTH IT?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

Clip-in (clipless) pedals are worth it for riders who cycle regularly and want improved pedalling efficiency, bike control, and stability at high cadences. Research by Mornieux et al. found that clipless pedals improve pedalling effectiveness by allowing force application through more of the pedal stroke, particularly during the upstroke and over the top. However, the watt savings are modest — approximately 1-3% at steady state for trained riders. The primary benefit is stability: the foot cannot slip off the pedal during sprints, wet conditions, or rough terrain. Beginners should spend three to six months building confidence on flat pedals before switching.

KEY TAKEAWAYS

Clipless pedals improve pedalling effectiveness by allowing force application through more of the pedal stroke.
The power efficiency gain is modest — approximately 1-3% at steady state for trained riders.
The primary benefit is stability: the foot stays connected during sprints, wet conditions, and rough roads.
Beginners should ride flat pedals for three to six months before transitioning to clipless.

WHO THIS IS FOR

IS THIS YOU?

The beginner considering the switch

You have been riding for a few months on flat pedals and are wondering whether clipless pedals are worth the investment and learning curve.

The commuter weighing convenience versus performance

You commute by bike and are unsure whether clipless pedals make sense when you need to walk between the bike and your destination.

The sportive rider

You ride organised events and want every advantage, but are nervous about being clipped in during group riding.

THE ROADMAN VIEW

Clipless pedals are worth it. Not for the watt savings — those are real but small. They are worth it because of what they prevent: your foot slipping off the pedal during a sprint, a wet descent, or a pothole hit. That is a crash waiting to happen, and clipless pedals make it a non-issue.

The learning curve is real but overstated. Yes, you will fall over at least once when you forget to unclip at a junction. Everyone does. It happens at zero miles per hour, it bruises your ego more than your body, and it happens fewer and fewer times until it stops entirely. Practice clipping in and out in a hallway or against a wall for 20 minutes before your first ride.

The timing matters. Do not switch to clipless pedals in your first week of cycling. Spend three to six months on flat pedals building bike handling confidence, learning to brake and corner, and getting comfortable in traffic. When riding the bike feels automatic, that is when to add the complexity of clipping in.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Dr Guillaume MornieuxBiomechanics researcher, University of Lorraine
Clipless pedals allow trained cyclists to apply force through a greater portion of the pedal stroke, particularly reducing the 'dead spot' at top dead centre and enabling active unweighting during the upstroke. The improvement in pedalling effectiveness is measurable but modest — approximately 1-3% power transfer improvement at steady-state intensities in trained riders.
Dr Jim MartinBiomechanics researcher, University of Utah
The biomechanical advantage of clipless pedals is most pronounced during high-power events like sprinting and climbing, where pedal stability becomes critical. At submaximal intensities, the difference between clipless and flat pedals narrows. The stability benefit — preventing foot displacement under load — is arguably more important than the power transfer advantage.

PRACTICAL APPLICATION

DO THIS WEEK

Start with the tension set to minimum
Every clipless pedal has a tension adjustment. Set it to the minimum when starting out so that clipping out requires the least force. Increase tension later as you build confidence and find that you are accidentally unclipping during hard efforts.
Practice unclipping before your first ride
Mount the bike in a doorway or hallway where you can lean on the walls. Practice clipping in and out 30-40 times with each foot until the motion is automatic. The goal is to make unclipping a reflex, not a conscious thought.
Always unclip one foot 50 metres before a junction
Do not wait until you are stopping to unclip. Pre-emptively unclip your dominant foot as you approach any stop. This removes the time pressure and prevents the classic 'forgot to unclip' fall.
Choose the right cleat system for your riding
Road riders: Shimano SPD-SL or Look KEO offer a large platform and secure connection. Touring, commuting, or mixed riders: Shimano SPD offers a recessed cleat that allows walking in the shoes. Match the system to your riding style.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKESwitching to clipless pedals on the first day of cycling.
FIXBuild bike handling skills on flat pedals for three to six months first. Adding clipless pedals before you are comfortable with braking, cornering, and traffic navigation creates unnecessary risk.
MISTAKESetting cleat position incorrectly.
FIXThe cleat should be positioned so the ball of the foot sits over the pedal axle. Too far forward loads the calf and Achilles. Too far back reduces power transfer. If knee pain develops, have the cleat position checked by a fitter.
MISTAKEKeeping pedal tension too high.
FIXHigh tension makes it harder to unclip in an emergency. Start at minimum tension and only increase once you are confident in the clip-in/clip-out motion. Many experienced riders keep tension at medium for the security-versus-ease-of-exit balance.

FAQ

FREQUENTLY ASKED QUESTIONS

How much do clipless pedals cost?

Entry-level road clipless pedals start at $40-60 (Shimano SPD-SL R550 or Look KEO Classic). Clipless cycling shoes start at $80-120. A complete pedal and shoe setup costs $120-200 at entry level.

Will I definitely fall over when I start using clipless pedals?

Most new clipless users experience at least one low-speed tip-over in the first few rides. It happens when you stop and forget to unclip. It is embarrassing but rarely causes injury because it occurs at near-zero speed. Practice makes it a non-issue within a few rides.

Can I use clipless pedals for commuting?

Yes. SPD pedals with recessed cleats and shoes that look like normal trainers are designed for commuting. You can walk normally in SPD shoes. SPD-SL road shoes with protruding cleats are impractical for walking and better suited to pure road riding.

Are flat pedals ever better than clipless?

For mountain biking at beginner to intermediate level, flat pedals with proper pins provide excellent grip and allow quick foot-down in technical sections. For road cycling at recreational level, flat pedals with stiff-soled shoes are a perfectly valid choice — the power difference is marginal.

How do I know when I am ready for clipless pedals?

When you can ride confidently in traffic, brake smoothly, corner without thinking about it, and start and stop without wobbling. If you are still learning basic bike handling, flat pedals are the right choice. Clipless adds complexity that you do not need during the learning phase.

Do clipless pedals damage my knees?

Correctly positioned cleats do not damage knees. However, incorrectly positioned cleats — particularly those with insufficient float or incorrect rotation angle — can cause knee pain by forcing the knee into an unnatural tracking pattern. Choose cleats with 6 degrees of float (standard for most road systems) and adjust position based on natural foot alignment.