WHO THIS IS FOR
IS THIS YOU?
The cyclist considering upgrading from flat pedals
You ride regularly on flat pedals and want to know whether clipless pedals will actually make you faster or whether the benefit is marginal.
The clipless rider questioning whether the hassle is worth it
You already use clipless pedals but find them inconvenient for short rides and mixed-use cycling, and you want to know if switching to flats would cost you meaningful performance.
THE ROADMAN VIEW
The Roadman view
Anthony has tested this himself and discussed it with bike fitters and sports scientists, and the honest answer is that clipless pedals make a small but real difference to performance — and a much larger difference to confidence and comfort. The 1-3% efficiency improvement is not going to turn a back-of-the-pack rider into a podium finisher, but over a 4-hour sportive it might save you 5-10 minutes and, more importantly, your feet will not slide around on the pedals during hard efforts. That stability is the genuine advantage, not some mythical upstroke power that does not actually exist in normal riding.
The pulling-up myth deserves a proper burial. Research using instrumented pedals has shown repeatedly that even professional cyclists do not produce net positive force on the upstroke during steady-state riding. What happens instead is that the clipped-in foot slightly reduces the resistance it places on the rising pedal — it unweighs rather than pulls. This is a modest efficiency gain, not a power source. The total contribution of unweighting is perhaps 2-5% of total power output. The marketing message that clipless pedals let you 'use the whole pedal stroke' is a simplification that has persisted far longer than the evidence supports.
That said, Anthony recommends clipless pedals for anyone riding regularly and doing structured training, events, or group rides. The security they provide at high cadence, during sprints, and when climbing out of the saddle is genuine and meaningful. You will not slip off under load, your foot position stays consistent (which matters for knee health over thousands of repetitions), and the connection between shoe and pedal feels more natural once you are accustomed to it. The learning curve is real — expect at least one low-speed topple while you learn to clip out — but within 2-3 rides it becomes automatic. For casual fitness riding and commuting, flat pedals are fine. For any serious training or events, clipless is worth the modest investment.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Dr Andy PruittFounder of the Boulder Center for Sports Medicine; cycling biomechanics expert
Clipless pedals provide a consistent foot position on the pedal, which is important for knee tracking and injury prevention over tens of thousands of pedal revolutions. The performance gain is modest — perhaps 1-3% — but the biomechanical benefit of consistent cleat alignment is significant for riders doing high-volume training.
Hear it: The Correct Bike Fit Simplified | Dr Pruitt - Roadman CyclingRoadman Cycling pedal comparison coverage
We have tested clipless versus flat pedals back to back and the measurable difference in power output is small — a few watts at most. The difference in feel is substantial. Clipless pedals give you a connection to the bike that flat pedals cannot replicate, especially during hard efforts and technical descents. The performance gain is real but secondary to the control and confidence benefit.
Hear it: How I Gained 20 Watts Using Shorter Cranks (No Joke)
PRACTICAL APPLICATION
DO THIS WEEK
Start with a float-friendly pedal system for your first clipless setup
Choose a pedal with 4-6 degrees of free float (e.g. Shimano SPD-SL yellow cleats or Look Keo cleats with float). Float allows your foot to rotate slightly on the pedal, which accommodates natural biomechanical variation and reduces knee stress. Fixed (zero-float) cleats are for experienced riders with a professional bike fit.
Practise clipping in and out before riding in traffic
Set up your bike on a turbo trainer or lean against a wall and practise the clip-in (push down and forward) and clip-out (heel twist outward) motion 20-30 times each side. This builds muscle memory so the motion is automatic before you ride on the road. Reduce pedal tension to the lowest setting for the first few weeks.
Get a professional cleat fitting
Cleat position (fore-aft, rotation, and lateral offset) directly affects knee tracking. A professional bike fitter can position your cleats to match your natural foot and leg alignment. Incorrect cleat position is a common cause of knee pain in cyclists who switch to clipless without professional setup.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKEBelieving clipless pedals will transform your performance overnight.
FIXThe efficiency gain is 1-3% — meaningful over long events but not life-changing. The bigger benefit is pedalling stability and comfort. Manage expectations and focus on the feel rather than expecting a dramatic watt increase.
MISTAKESetting pedal tension too high when starting out.
FIXHigh tension makes clipping out difficult, which increases the risk of a slow-speed fall. Set tension to the minimum for the first 2-3 weeks and gradually increase once the clip-out motion is automatic. There is no performance benefit to high tension.
MISTAKEPositioning cleats without professional guidance.
FIXIncorrect cleat placement (too far forward, wrong rotation, offset too wide or narrow) causes knee pain that worsens with volume. A professional cleat fitting takes 20-30 minutes and costs far less than treating a knee injury. Get it right from the start.
FAQ
FREQUENTLY ASKED QUESTIONS
How much faster will clipless pedals make me?
Do you actually pull up on clipless pedals?
Are clipless pedals safe?
Which clipless pedal system is best for road cycling?
Can I do long rides on flat pedals?
How long does it take to get used to clipless pedals?
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