CoachingAnswer

CLIPLESS PEDALS VS FLAT PEDALS — WHICH ARE BETTER FOR CYCLING?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

Clipless pedals provide a more secure connection to the bike, improve pedalling efficiency by 3-5% at higher intensities, and prevent foot slippage during sprints and climbs. However, flat pedals are safer for beginners, require no special shoes, and are perfectly adequate for recreational riding. The efficiency gain from clipless pedals comes primarily from a stable foot position and the ability to apply force through more of the pedal stroke — not from pulling up, which contributes minimal power. Most riders benefit from switching to clipless once they are comfortable with basic bike handling and plan to ride regularly.

KEY TAKEAWAYS

Clipless pedals improve efficiency by 3-5% through a stable, connected foot position.
The power gain comes from consistent foot placement, not from pulling up on the pedals.
Flat pedals are safer for beginners and fine for casual or commuter riding.
The learning curve for clipless is 2-4 weeks — expect to fall over at least once.
SPD (two-bolt) cleats are easier to walk in; Look/SPD-SL (three-bolt) offer a wider platform.

WHO THIS IS FOR

IS THIS YOU?

The beginner debating whether to go clipless

You are new to road cycling and everyone says you need clipless pedals but you are worried about clipping out in time.

The flat-pedal rider considering an upgrade

You have been riding on flats and want to know if clipless pedals will make a meaningful difference.

THE ROADMAN VIEW

Clipless pedals are worth it, but not for the reason most people think. The old claim that you pull up on the backstroke and generate extra power is mostly myth — research shows the upstroke contributes almost nothing. What clipless pedals actually do is lock your foot into a consistent position so your power transfer is efficient and your foot does not shift around under load.

If you are new, start on flat pedals and learn to handle the bike first. Once you are confident cornering, stopping, and riding in groups, switch to clipless. Practise clipping in and out against a wall 50 times before your first ride. You will still fall over at a traffic light at least once — everyone does. It is a rite of passage, not a reason to stay on flats.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Dr Borut FondaCycling biomechanics researcher
Studies comparing clipless and flat pedals show a 3-5% efficiency advantage for clipless at moderate to high intensities, primarily due to reduced lateral foot movement and consistent ball-of-foot-over-spindle positioning. The pulling-up hypothesis contributes less than 5% of total pedalling power in trained cyclists.
Phil BurtFormer head of physiotherapy, British Cycling
Clipless pedals also provide a biomechanical benefit for knee tracking. A well-adjusted cleat keeps the knee travelling in a consistent plane, reducing patellofemoral stress. This becomes increasingly important at higher training volumes.

PRACTICAL APPLICATION

DO THIS WEEK

Choose the right cleat system
SPD (two-bolt, Shimano) cleats are recessed into the sole, making them easier to walk in — good for commuting or touring. Look-style or SPD-SL (three-bolt) cleats offer a wider platform and more power stability — preferred for road riding.
Practise clipping in and out before riding
Mount the bike on a trainer or lean against a wall. Practise clipping in and out 50 times per foot. Set the release tension to the lowest setting initially. Build muscle memory before riding in traffic.
Start on quiet roads
Your first few clipless rides should be on quiet, flat roads with no traffic. Avoid group rides and busy junctions until clipping out is automatic — typically after 2-4 rides.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKESetting cleat release tension too high.
FIXStart on the lowest tension setting. You can always increase it later once your clipping technique is confident. High tension delays release and causes panic at stops.
MISTAKEThinking clipless pedals will transform your riding overnight.
FIXThe 3-5% efficiency gain is real but modest. Clipless pedals are a refinement, not a revolution. Base fitness and training quality matter far more.
MISTAKEIncorrect cleat position causing knee pain.
FIXThe ball of your foot should sit directly over the pedal spindle. Cleats positioned too far forward or back alter knee tracking and cause pain. If you develop knee issues after switching to clipless, have your cleat position checked.

FAQ

FREQUENTLY ASKED QUESTIONS

Will I definitely fall over with clipless pedals?

Almost certainly, at least once, usually at low speed at a traffic light when you forget which foot to unclip. It is embarrassing but rarely causes injury. Practise before your first ride and it happens sooner rather than in front of a group.

Are clipless pedals faster than flat pedals?

By 3-5% at moderate and high intensities. At very low intensities (easy spinning), the difference is negligible. The real benefit is consistency of foot position rather than raw speed.

Can I use mountain bike pedals on a road bike?

Yes. SPD (mountain bike) pedals work perfectly on road bikes and are popular with commuters and touring riders because the recessed cleats make walking easier. The power transfer is marginally lower than road-specific systems due to the smaller platform.

How long does it take to get used to clipless pedals?

Most riders feel comfortable after 3-5 rides spanning two weeks. Full unconscious competence — where you clip in and out without thinking — takes about a month of regular riding.