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W-2023-Cycle-Lifestyle-CliplessGuideSPDSLpedal

Gear Guides

PEDALS AND CLEATS BUYING GUIDE

Here’s everything you need to know about clip-in pedals and cleats

Thinking about trying clipless pedals? Not sure which pedals and cleats are right for you? We’re here to help.

In our guide, we’ll explain all the pedal systems available. We’ll also show you the best bicycle pedals and cleats to help you choose.

What are clipless pedals?

Want to feel connected to your pedals? Many riders feel it gives them better power transfer.

Clipless pedals let you clip your shoes in. You’ll need shoes with a cleat that matches the pedal.

You just step onto the pedal and give it a firm push. Then feel it click into place and away you go.

Once you’re clipped in, you can pull as well as push the pedals.

To unclip, just twist your foot as you come to a stop.

It takes a bit of practice. But most riders say once you try clipless you’ll never go back.

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Why are clipless pedals called clipless?

So, you clip into clipless pedals? Why aren’t they called ‘clip-in pedals?’

In the old days, racers used toe clips and pedal cages. 'Clipless’ pedals are a direct replacement for toe clips.

Toe clips still exist, but most riders choose flats or clipless.

‘Flat’ pedals don't have any clipping in mechanism. Convenient because you can wear any shoes.

If you go clipless, there are several systems to choose from. More on that later.

How do clipless pedals work?

Clipless pedals attach to your bike exactly like any pedal. The pedal has a spring mechanism. This allows you to clip in and release.

What do I need to go clipless?

Want to go clipless? You need two main components. The pedal and the matching cleat.

You normally get a pair of cleats in the box. Make sure you get the right shoes to put the cleats on.

Most mountain bike cleats have two bolts. Road cleats mostly have three.

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Do clipless pedals make you faster?

Want to pedal more efficiently? Clipless can help. And efficiency translates to speed.

With any pedals you push through the first half of the pedal stroke. Pushing mainly uses your quads.

Clipless lets you recruit your hamstrings and hip flexors. You can sweep back and lift through the second half of the pedal stroke.

Clipless shoes also have a stiffer sole. This further increases efficiency and power output. Plus, your foot is less fatigued from flexing on the pedal.

You’ll also feel more control. Especially on rough terrain and in wet conditions. No chance of your feet slipping.

Ever get knee pain? Correctly set up cleats hold your foot in the right position over the pedal axel. So, you’ll be able to ride in comfort for longer.

So why wouldn’t you give clipless a try?

Riding short distances and getting off the bike regularly? Clipless might not be for you.

Shoes with cleats aren’t the best for walking around. And they don’t look great with regular clothes anyway.

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What are the different types of cycling cleats and clipless pedals?

There are two main groups of pedal systems. They’re differentiated by how many bolts you use to attach the cleat to your shoe.

Riding a road bike? You’ll most likely use three bolts. Unless you choose Speedplay which has four.

Road cleats are larger, providing a supportive platform for distance. The shoes are lightweight with stiff soles.

Prefer off-road? Mountain bikers and gravel grinders normally use two-bolts.

The cleat is recessed so it’s easier to walk. Two-bolt pedals are also easier to clip out of. Great if you need to dab on a tight bend.

You might occasionally see two-bolt pedal systems on road bikes. You’ll almost never see a road pedal on a mountain bike.

Using your road bike for the daily commute as well as the weekend jolly? You might be happier with off-road pedals. Especially in stop-start traffic or if you pop into the shops en-route.

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How do you set up clipless pedal cleats?

It’s all about getting the right alignment.

Get it wrong and risk exacerbating those niggles. Especially knee pain. And the last thing we need is time off the bike.

Our guide to setting up cleats refers to the three-bolt system. The principles are the same for two-bolts.

So, find the pedal system best suited to your ride. Then let’s get started.

Fore and aft

Put your cycling shoes on and find the ball of your foot at the base of your big toe. Grab a pen and mark the inside of the shoe.

Then do the same for the pad at the base of your little toe (where it meets your foot).

Take your shoe off and draw two lines across the sole corresponding to the marks you just made.

This gives you the fore and aft positions for your cleats. The aim is to get the ball of your foot sitting on the pedal axel.

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Inside and outside

Next, we’ll work out if the lateral position. Use your fore and aft lines to attach the cleats to your shoes and position them centrally.

Clip in with each foot in turn and bring your foot to the top of the pedal stroke. Look straight down. Notice how your knee and foot line up.

Is your knee between your foot and the bike? You’ll need to move the cleat outwards.

Is your knee further from the bike than your foot? Move the cleat inwards.

Keep adjusting until your foot is lined up with your knee.

Orientation

The final thing to do is to check the angle of the cleat.

Take your shoes off and sit on the edge of a table, letting your feet dangle. Which way do your feet point?

They could point outwards (duck-toed), inwards (pigeon-toed), or forwards (neutral).

Just found out you’re duck toed? Adjust the fore of the cleat to angle it towards your big toe.

If you’re pigeon-toed, angle the fore of the cleat toward your little toe.

Got a neutral stance? You can keep the cleat facing straight forwards.

What is float on a cleat?

Float is the amount of rotational movement your foot is allowed on the pedal.

'Fixed position’ cleats have no float. Traditionally, elite racers have preferred fixed cleats for efficient power transfer.

A fixed cleat is best fitted by a professional. Your foot won’t be able to move to correct any misalignment. Even a small error can translate to injury.

Cleats with some float allow your body to align itself more naturally. There’s more margin for error setting them up at home.

And even professional riders prefer to have some float for injury prevention.

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What do the different colour cleats mean?

Look and Shimano colour code their three-bolt road cleats. The colour tells you how much 'float' the cleat allows.

Both brands use a different colour scheme. Here’s what they mean.

Shimano SPD-SL Pedal Cleats

  • Red 0° Float (Fixed position)
  • Blue 2° Float (provided with high-end e.g. Dura-Ace SPD-SL pedals)
  • Yellow 6° Float (provided with most Shimano SPD-SL pedals)

Look Pedal Cleats

  • Black 0° Float (Fixed position)
  • Grey 4.5° Float
  • Red 9° Float
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How do you use clipless pedals?

Using clip-in pedals for the first time? Here’s how to get started.

Start slowly

Don’t wait till your race or a sportive to try riding clipped in for the first time. It can take four or five rides to start feeling comfortable.

Safety first

Start low-key. If you’re worried about falling, find some soft grass.

When you’re ready to roll, we recommend a quiet park, car park or country lane.

Like most things, learning is easier without an audience.

Slack off

Most clipless pedals allow you to back the spring tension off.

That makes them easier to clip in and out of them. Ideal while you’re getting used to the motion.

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Practice clipping in and out

Got access to a static bike or turbo trainer? If you can attach your new pedals, perfect.

Otherwise, find a doorway or wall that you can hang onto. Clip in and out on one foot.

Then the other. Repeat until it’s second nature.

Pick a foot

You’ll have less to think about if you always start on the same side. Start with one foot clipped in and push off with the other.

Setting off in an easy gear helps. You’ll be able to get momentum quickly and smoothly.

Once you’re moving, clip in on the other side.

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Get into an easy gear

As you’re coming to a stop, drop the gears down.

Then you won’t be fighting the resistance of a hard gear when you get going.

Anticipate your stops

Keep looking ahead for junctions or obstacles that require you to stop.

Get into the habit of removing one foot before you intend to stop. That way you’ll avoid falling over.

Although most of us fall at least once. Consider it a rite of passage.

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Which clipless pedals are easiest?

Nervous about being clipped in? Or making lots of stops?

Mountain bike pedals mostly come double sided. This takes the stress out of getting them into the right position to start.

Two-bolt SPDs are the most common pedal system for mountain bikes. The standard version only releases when you twist your foot to one side.

You can upgrade to multi-release cleats. They let you release your foot with an upwards or sideways motion.