Getting started with clipless pedals: Advice for first time users...

I have been using clipless pedals since the early 90's -  they have become second nature to me and I'm happy to share my experience. I wrote this article several years ago when a lady friend asked me about them. It is by no means a comprehensive manual - a mere collection of my thoughts really. My friend went on to use them herself quite successfully, and when I found it languishing on my hard drive one day, I decided to post it here in the hope that others may also find it useful.

First, let's answer a few questions - why are they called "clipless" pedals when you have to "clip" into them? It's because they don't have the classic toe-clips with leather straps and buckles.

Why use them? Because you can use a lower gear and pedal at higher cadences with a more efficient circular pedalling motion rather than an up-and-down action. This reduces wear and tear on your knees and reduces muscle fatigue, improving endurance.

Also as I recently been reminded, clipless pedals can help prevent knee pain by allowing a certain amount of float or rotation of the lower limb which helps to relieve stress on the knee joint during pedaling.

Why are they better than toe-clips? Well, they are safer - they release quickly and easily. To achieve a good pedaling action with toe clips your shoes have to be strapped in tightly, making it much more difficult to start and stop. And they can cause injuries if you fall as they don't release to take the pressure off your joints.

Reader feedback: I would add another advantage, for those of us on recumbents, you will often have reduced foot numbness using clipless; you don't have to press as hard on the pedal to maintain foot position. And for those on low racer recumbents and most trikes, clipless are darned near mandatory. If your foot slips off on one of these bikes, there's a chance you'll catch your foot on the ground and can break bones.

Before you start
You will need to obtain a set of clipless pedals and a pair of cycling shoes, setup with correctly placed cleats. Your LBS can advise.

The are two main types of pedal/shoe systems. Road bike systems use a stiff-soled lightweight shoe with a protruding cleat. These are difficult to walk in and so are not very suitable for touring.

A warning - road cycling cleats can be very slippery on hard surfaces. Walk like you're on ice, and put your foot down squarely when dismounting.

MTB pedal/shoe systems use a sole similar to a stiff hiking shoe, and have a recessed cleat and a rugged tread for grip on slippery surfaces. The most common of these MTB systems is the Shimano SPD.

Some General Advice
First - while you are learning, you will very likely fall down. When you come to a halt but forget to unclip, when you put your foot down and it slips away from you, when you start off and can't get your cleat to clip in. We've all done it at some time, so don't let it faze you.

Go to a park or grassy area to practice, so you don't injure yourself or damage your shiny new bike.
Ride on top of the pedals wearing running shoes to get used to balancing the bike before you attempt the clipless pedals. It's also a good idea to practice balancing your bike at low speeds. And try balancing while standing on the pedals, you should find this position more stable than the seated position at low speed.

If your saddle is adjusted to the correct height, you won't be able to reach the ground while seated. Trying to tip-toe will inevitably result in an embarrassing fall. If you are struggling, try lowering your saddle temporarily, but don't forget to reset it once you get used to the new pedals.

Most clipless pedal have adjustable release pressure, and while you are getting used to them, the pedal release pressure should be set lightly so it's easy to unclip. You can tighten them later if necessary - when you are ready to join the sprint.

Before you start, decide which foot you are going to put down to dismount. It's surprising how many people don't know this, but it's something you never think about when you use platform pedals. I usually put my left foot down (we ride on the left, Down Under), but some prefer to use their right foot to allow for the camber of the road. I've even seen some people unclip both feet but I don't recommend this practice as it's very de-stabilising.

Practice, practice, practice the action to unclip - for most pedals you need to rotate your heel away from the bike to release them. This requires quite a deliberate action so make sure you are comfortable with it before you start.

Getting on
Clipless pedals are designed to hang down at the back, so you can hook the front of the cleat in, then press down to engage the rear of the cleat. When the pedals are new they may be a little stiff and not hang correctly, but they will loosen up quickly with use.

To start off with clipless pedals you clip in one foot, push away, and once rolling, clip in the other foot. You have to get this done while you still have enough speed to maintain balance. This what causes beginners the most problems, as they can't get clipped in quickly. You can practice this while stationary by sitting on your bike with the support of a fence, pole, wall, or someone to hold you. Practice until you can do it without looking at the pedal.

It's important to choose the correct gear to start off in. Too high a gear requires too much effort to get rolling, but too low a gear means you don't get up enough speed to maintain your balance while you clip the other foot in. A slight downhill slope is an aid when you are learning. Even for experienced riders it can be difficult to start on an uphill slope, so avoid them if you can.

First make sure you have enough clear space ahead of you to get clipped in. OK, so get on your bike and clip into your pedal. When you are ready to go, push firmly down on the pedal to get rolling. Don't try to push away with the foot on the ground, your cleat may very likely slip on a hard surface. Once you are rolling and have the bike balanced, raise your foot and clip in. You will probably want to look at the pedal, but it's actually easier (and safer) if you don't look.

I prefer to do all this while standing, it keeps the centre of gravity low so it's easier to balance. Others prefer to do it seated, it's up to you.

If you can't get cleat to engage, back pedal and take another stroke to keep you rolling, or put your foot on top of the pedal for a stroke or two while you build up speed. Be careful doing this though - your shoe may easily slip off the pedal if you apply too much pressure.

Getting off
Dismounting ought to be easy, but it still causes problem for beginners. Most commonly, you forget to unclip. You need to plan ahead when you are going to stop, and unclip well before you loose the speed needed to maintain balance.

When you are not expecting the stop - when the traffic lights change or to avoid some hazard, you'll have to get unclipped quickly. This relies on your reactions so you need to practice unclipping until you can do it automatically. Try to read the way ahead and be alert for unplanned stops.

Learn to rise off the saddle, standing on the clipped in pedal just as you stop, this lowers the centre of gravity, so you are better balanced - then you can place your free foot squarely to the road, leaning the bike over at the same time.

Think it sounds complicated? Well, yes it does. But within no time at all you'll be able to mount and dismount without even thinking about it.

Have a good ride!
A final thought - if you are really struggling to come to grips with your clipless pedals, there are pedals such as the Shimano A530 which have a SPD clipless mount on one side and a flat platform on the other. It's easy to get up to balancing speed using the platform side then you flip them over and clip in.

And the Shimano M545 is double-sided but has a large platform and is very easy to engage. It's best to use the silver SPD SH56 multi-release cleats in conjunction with these pedals.