CoachingAnswer

HOW DO YOU CLIP IN AND OUT OF CYCLING PEDALS SAFELY?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

30-60 minutes of stationary practise is enough for most riders to develop reliable clipping in and out technique. Set your cleat tension to the lowest setting, find a wall or doorframe to lean against, and practise the heel-twist-out motion until it becomes automatic. The clip-out movement is a sharp outward heel rotation — push the heel away from the bike, not upward. Practise clipping out with both feet at least 50 times before riding on the road. The classic zero-speed topple happens because riders pull up instead of twisting out, or simply forget under pressure at a junction.

KEY TAKEAWAYS

Set cleat tension to the minimum release setting when learning — you can tighten it later once the movement is automatic.
The release motion is a firm outward heel twist, not an upward pull — twisting breaks the cleat free, pulling fights the mechanism.
Practise at a standstill (leaning against a wall) until the clip-out movement is automatic before riding in traffic.
Always unclip one foot before you need to stop — anticipate junctions, traffic lights, and obstacles well in advance.

WHO THIS IS FOR

IS THIS YOU?

Cyclists switching to clipless pedals for the first time

You have bought clipless pedals and shoes and want to learn the correct technique for clipping in and out safely before riding on the road.

Riders who have had a zero-speed fall and lost confidence

You have toppled over at a junction or traffic light because you could not unclip in time, and you want to rebuild the technique and confidence to avoid it happening again.

THE ROADMAN VIEW

Every single cyclist who has used clipless pedals has fallen over at some point. Every one. It is a rite of passage, and it is always embarrassing because it happens at zero speed, usually at a junction with an audience. The good news is that it is almost always a one-time mistake once you learn why it happened. The release motion is a heel twist outward, not an upward pull. People who fall over are almost always pulling up in a panic instead of twisting out, which is the one direction the mechanism does not release.

Anthony's advice for anyone new to clipless pedals is this: spend 30-60 minutes practising against a wall before you ride anywhere. Clip in, clip out, both feet, fifty times each. Make it boring. Make it automatic. Then ride on a quiet road or cycle path for your first outing — not on a busy road with junctions and traffic lights where you will be stressed. By the second or third ride, the clip-out motion is automatic and you will wonder what the fuss was about. The tension setting matters too: set it to the minimum for the first month. You can always tighten it later once the movement pattern is ingrained.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Phil BurtFormer head of physiotherapy, British Cycling and Team Sky
The transition to clipless pedals is a motor learning challenge, not a strength or fitness challenge. The heel-twist release motion is unnatural and needs to be practised until it becomes a reflex response. I recommend all new clipless users spend at least 30 minutes of deliberate practise on a stationary bike or leaning against a wall before riding on the road. The cleat should be set to minimum tension, and the release motion should be practised with both feet equally. Most falls occur because the rider has only practised with their dominant foot.

PRACTICAL APPLICATION

DO THIS WEEK

Set cleat tension to minimum and practise at a standstill
Most clipless pedals have a tension adjustment (usually a small Allen bolt on the pedal body). Set it to the lowest setting. Lean your bike against a wall or stand in a doorframe, clip in with one foot, and practise the heel-twist-out motion. Do 50 repetitions per foot. The release should feel easy and smooth — if you are straining, the tension is too high.
Learn to anticipate stops and unclip early
On your first rides, unclip one foot well before you need to stop — 50-100 metres before a junction or traffic light. Ride the last section with one foot unclipped and ready to put down. As confidence grows, you can shorten this anticipation distance. The fall happens when you realise you need to stop and have not unclipped — remove that scenario by planning ahead.
Practise first on a quiet road or cycle path, not in traffic
Choose a flat, quiet road or cycle path for your first 2-3 clipless rides. Practise clipping in while rolling (look at the pedal briefly, feel the cleat engage, press down to click in) and clipping out before every stop. Avoid busy roads, steep hills, and group rides until the clip-in and clip-out motions are automatic — typically after 3-5 rides.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEPulling the foot upward instead of twisting the heel outward to release.
FIXThe clipless mechanism releases with a rotational motion, not a vertical one. Pushing the heel outward (away from the bike) breaks the cleat free. Pulling up fights the mechanism and keeps you locked in. Practise the twist motion until it is reflexive.
MISTAKEOnly practising with the dominant foot and forgetting the other.
FIXFalls often happen on the non-dominant side because the rider reaches for the ground with their unpractised foot and cannot unclip quickly enough. Practise equally with both feet — 50 reps per side minimum — before riding on the road.
MISTAKESetting cleat tension too high when starting out.
FIXHigh tension requires more force to release, which increases the risk of failing to unclip under pressure. Start at minimum tension for the first month. Once the release motion is automatic and you are no longer thinking about it, increase tension gradually if you find your feet unclipping during hard sprints or rough terrain.

FAQ

FREQUENTLY ASKED QUESTIONS

How long does it take to get comfortable with clipless pedals?

Most riders feel comfortable within 3-5 rides and fully automatic within 2-3 weeks of regular use. The initial anxiety fades quickly once the clip-out motion becomes a reflex. If you are still anxious after a week of riding, go back to practising at a standstill — the motor pattern may not be fully ingrained yet.

Are SPD or Look-style pedals easier to learn on?

SPD (two-bolt, mountain bike style) pedals are generally easier to learn on because they are double-sided (you can clip in from either side) and have a smaller engagement mechanism that releases more easily. Look, Shimano SPD-SL, and other three-bolt road pedals offer a larger platform and more stability once clipped in, but are single-sided and slightly harder to engage. Many new riders start on SPD pedals and transition to road pedals later if they want to.

What happens if I cannot unclip during an emergency stop?

If you cannot unclip and the bike is stopping, lean toward the side where your foot is clipped in rather than the other side. Falling onto a clipped-in foot is less dangerous than falling onto the side where your foot cannot reach the ground. But this scenario is rare if you have practised properly and ride with cleat tension set appropriately — the release force at minimum tension is very low.