Are Clipless Pedals Actually More Efficient Than Flat Pedals? The Answer Might Surprise You.

Are clipless pedals actually more efficient than flat pedals? Today we dive into the science to find out.
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Studies I used in this video:
sci-hub.tw/www.tandfo...
europepmc.org/article/med/114...
journals.humankinetics.com/vi...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/18418...
www.tandfonline.com/doi/abs/1...
pubmed.ncbi.nlm.nih.gov/8171222/

[@DylanJohnsonCycling]

Do you use clipless pedals, flat pedals or both in different situations? Also, which brand do you think has the best clipless pedal system?

[@rpdole]

Love Speedplays for the road and Shimano Xtr on Mtb and Cx

[@Bendersnatchling]

I use Look on my road bike and Shimano on my mtb. Can't say I would prefer one over the other. I have 2 bikes with flat pedals that I use to ride into town and it just doesn't feel "right" not to clip in.

[@collectivesartori]

Good work on this. Great vid. I can’t help reflecting on one other issue the studies don’t address, being the foot/leg muscle fatigue that builds up over longer rides (say 50-100kms or more) using flat pedals compared with clipless, especially at moderate to high intensity efforts. The flat pedal in this case requires more work to keep readjusting the foot position etc to keep up the required power. Even after 10-15 minutes of this, even if the efficiency were the same or similar, simple muscle fatigue would inevitably be greater.

[@clydea.hutchisoniv5742]

speedplay for road, crank bros stamp 11 flats for gravel, commuting

[@palicar]

I use Look MTB on the gravel and SpeedPlays on the road bike. I've been browsing Shimano road pedals lately..

[@abrickwalll]

Switched back to flats a few months ago on my road bike after using clipless since I started cycling a few years ago. I haven't found sprinting or hills to be too much of a problem, you just have to pull up on the bars and move the bike back and forth, which seems to be the way pros sprint anyway. Biggest benefit is the ability to easily cross a 3 lane highway at a crosswalk and walk across, and to be able to walk into a coffee shop without sounding like a tap dancer.

[@aamarhussain6078]

Lol

[@LainOTN]

I switch to flat + five-tens on all my bikes, Including road three years ago. No regrets.

[@UenoLocker54]

How about walking down mildly steep paved hills? Clipless shoes + that = scarier than a large dog charging you.

[@purinahalloffame]

I've always used MTB shoes for that very reason. Every now and then you might hear the cleat but walking is much easier.

[@the_hwyman]

@@purinahalloffame Same.

[@reubenneate3492]

As a flat pedal rider I'd like to add my 2 cents. If you spend as much on your flat pedal shoes and pedals as you do cliples shoes you can get huge comfort and performance gains. I have come from riding clipless for 5 years with the carbon shoes and everything so I think I have a bit of experience in the field. I also used to struggle with knee pain that went away almost instantly when I switched to flats and I had tried all of the professional setups and stuff to try and fix it previously. I can't imagine going back to clipless I'd also like to add that keeping your foot on the pedal while sprinting or in other high effort situation comes from spending a bit more time on them.

[@carlosSantana47715]

I agree with you I had the same issues with knee pain also ankle pain and set ups and tried every option then bought expensive flat pedals and have a few shoe options I found for my ankle a good walking shoe works or cycling option that's similar... Anyway I find this set up very comfortable I cycle to commute or do long rides so comfort is key over performance anyway but it's interesting to know the performance isn't massively changed. Also off road and I do go a little off road even though my bikes a road bike with tubeless not a specific off road bike it still feels safest without being clipped in

[@manojreddy123]

I just started riding a bike since my childhood. I’m wearing my Nike athletic shoes while on bike too. Are they good or can you give me some good shoes recommendations for flat pedals? I don’t wanna buy clipless, they seem complicated.

[@diggermcg]

With flat pedals you can change your foot position. This may help especially on steep hills you can step on the middle of the foot area thus de-emphasizing the calves and promoting the use of larger muscle groups to push your way up a steep hill. This gives you access to variety in how you pedal. when you are back on flatter ground you can switch it up to a position that feels better for spinning...like more toward the ball of the foot.

[@paulwright7239]

Thanks for citing and interpreting empirical research from peer-reviewed journals on this topic. Seriously, this level of respect for Science in our society is becoming increasingly rare at a time when it actually could not be more important. You have done a great service to the cycling community and a very honorable job in qualifying your statements. Well done, deeply appreciated, and highly respected.

[@cyberfunk3793]

And yet the science here would clearly lead a person to the wrong conclusion if people don't understand the limitations of the studies. Namely in this case (as was stated) that climbing and max power tests were not done. We have countless races where nobody ever wins on flat pedals and the reason is that max power output is considerably higher on clipless pedals. It doesn't matter if you can almost keep up on the flat sections effiency wise if you are dropped going uphill when others are able to transfer 100w more power to the pedals.

[@reddaB]

I use flats, I like being able to adjust my position and change which muscle is being used and give knee a change. Less repeating on one angle. Also means I can walk easily when I get off.

[@markconnelly1806]

use mtb shoes

[@sepg5084]

Yup. Repeated stress injuries are a real thing.

[@afrocentricalbion]

I ride a hardtail, though mainly on the road, with flats. My feet never slip, due to spikes, and I move my feet to a more forward position if climbing a steep hill. With my heels nearer the pedal I can apply more force with my legs without stressing my feet. I find it more l comfortable that way.

[@123moof]

Same here. I have a goofy knee that does better on flats, and my foot position changes all over the place as needed. Even with high float pedals (Speedplaay Frogs) I just kept finding myself wanting to move around more than I could. When Frogs became unavailable I tried going back to SPD pedals, and my knee lit up like a christmas tree from the unclipping motion. Flats keep things under control so I am sticking with them.

[@reddaB]

@@123moof same

[@TheBRad704]

These were some of the best backwards hat Dylan moments

[@curiousgeorge555]

Backward hat Dylan rocks.

[@15idog]

"nope unsubscribed" 😂

[@andrewrivera4029]

Loved the beard too!

[@cyclonasaurusrex1525]

Had the exact same thought.

[@mrsunshine888]

Wait. What? What just happened? Mom!

[@sherlockbones6702]

I agree

[@therealsteen]

Pin this

[@ambulowan]

I come back to this after former pro racer Paul Voss briefly switched from road bike cleats and shoes to MTB cleats and shoes before the Unbound and had to stop the race after 3/4 of the way because his calves gave out. He never trained in the MTB Cleats and said they had a different position that his muscles weren't used to. But given that the SPD Cleats are way smaller than Road Bike Cleats it's also very possible that the transition is weaker in MTB Cleats and he just had to use way more energy in MTB Cleats. Flat Pedals would have been the right move. This is one clear an example of how ideology works and manifests itself. There is enough science out there that someone should give Flat Pedals in such races a try, especially if he has to walk in Mud so much. For the Unbound 350 it's very easy to see how Flat Pedals could save you a lot of energy as all the muscles in your foot will be contracted instead of one area only

[@jojoadeyemi8239]

Never locking my foot to a bike. Had too many close calls riding in city traffic where being able to jump off or ditch the bike or plant a foot on the ground quickly, saved my my ass or prevented injury for pedestrians not paying attention. Also makes sense that an upstroke would not make much a of difference since you're always downstroking on one side or the other with far stronger muscles. Great video.

[@bindingcurve]

Once you you them for a wile, getting out is not an issue.

[@christianbarnay2499]

@@bindingcurve I was once in a situation when I needed to slip fast both feet off the pedals in a forward motion so I could plant them in the ground and hold the bike in place instead of toppling over and crushing a kid under the full weight and energy of an adult and his bike coming at good speed. I was more than happy that I was riding flats with running shoes. As fast as you can be any form of attaching your feet to the bike always requires extra time to detach compared to flats you can slip off right away by just reducing pressure on the pedals. Sometimes even the shortest delay can cause major injuries.

[@jimhoofgaard8271]

You can adjust Shimanos so you can leap free with both feet simultaneously. Time MTB pedals, however, will try to kill you. Damn near pulled my feet out of the shoes trying to get out of those.

[@thijsdewit2231]

City traffic is not really the environment to use clipless pedals in the first place.

[@mattfoley6082]

@Will How exactly are your clipless pedals to blame for landing on your shoulder?

[@poochie8208]

That's it. There goes the hour long lecture aimed at people joining the group rides with flat pedals. Back to talking about pedaling circles, no wait that one's also out.....

[@user-iu1ru1qz7u]

This video is completely in line with my experience. I switched to clipless this season and noticed no real upgrade in terms of "efficiency". You will only notice the improvement when going hard, the rest of the time there's no difference. The *real* gains for me have been the fact that my foot no longer slips off while pushing hard, which looks stupid and is dangerous(and ruins your attack), and that the cycling shoes actually increase my comfort, because I used to get awful soreness on the bottom of my foot from biking on flats with sneakers. While I'd definitely say the switch made cycling overall better for me, the cost is definitely on the high end, and the fact that it's advertised as such a massive game changer can lead to disappointment. Expect improvement, but not to the level some people claim.

[@Syn741]

personally i feel that clipless pedals help with the circular motion of the crank. which makes it seem more efficient when you cycle hard. When cycling hard, it makes it hard to get the circular motion down. As the more strength you use the more you need to control your legs to make a constant circular motion. This mean that when going hard, the timing of the transfer of power from one leg to the other isn't as smooth as using clipless. does that make sense?

[@sepg5084]

@@Syn741 well, if you can quantitatively prove that then maybe it is true. If i was trying to win a competition then maybe i'd bother with clipless pedals, but i am not a professional cyclist so i have no use for them. For the 20+ years that i jave been cycling on a crowded city and sometimes offroad, pinned flat pedals are the best.

[@detolerandisstultorum]

I use toe clips with cycling specific shoes. I glued a rubber on the sole, from a shoemaker store because these shoes are slippery to use with nothing on. This has a lot of benefits. No knee and tendon pains from the fixed position the clips force you to have. No odd falls that damage the paint and the bike more than the cyclist (except when you fall in front of a car). No foot pain that the sneakers tended to make. Better retention of the foot than with flats, I do not have to continuously adjust the foot position on the pedal. Try this way. Maybe you will benefit.

[@neildutoit5177]

I agree your foot slops off less often with clipless but I find it slips of at completely unexpected times when I happen to apply light pressure at just the wrong angle but with flat I can always feel how secure my feet are and know if they're going to slip off before they actually do.

[@MattyBrad]

@@Syn741 Don't focus on circular motion. You should be focusing on one leg pushing down, the other pulling up. In perfect harmony, your legs should feel like pistons in an engine. Knees tapping your chest each time, lovely speed.

[@DrBatanga]

When I was a bit younger, I used to bike across the Alps in flat pedals and sandals. Worked just fine. Ignorance is bliss and saves money. I have "upgraded" to toe clips with straps and sneakers as I got older though. Having fun and getting some exercise is key.

[@Bendersnatchling]

I just found out how to take a lot of seconds in 2nd transition in triathlon. Just use your running shoes on the bike :) Might not be interesting in long distance racing if the cycling shoes add to comfort but in short course or Olympic distance racing...this could easily make a difference. I can't say I am terribly surprised. When I first switched to clipless pedals I didn't get any faster. And I guess most of us here will ha e experienced the same.

[@norbert4571]

I won my age group in a supersprint triathlon by riding in my running shoes. I thought I looked like a moron, but then I saw myself cruising past all the geared-up guys (cause I had to make up for my non-existent swim). If you also have some toe support attached to the flat pedals, it's almost not worth bringing your clipless pedals and cycling shoes for shorter (flat bike course) triathlon events.

[@geraldfisher6475]

Maybe not a bad idea, i often race people on the street and when we get to a light and have to stop well... i am usually 100m ahead while they are still busy clipping in.

[@e995a1ad]

The time you'd be saving in T2 would be lost in T1

[@Bendersnatchling]

@@e995a1ad I don't think putting on running shoes would take longer. When the clipless shoes are clipped in you need to put them on as well, and when the shoes are not clipped in you would run a lot faster to the line where you can't mount. Where do you think you would lose time in t1?

[@jorgeprieto6578]

This is a good point for a shorter flat Tri. I bet there is also an aerodynamic difference that becomes noticeable in long distance riding.

[@kylescicluna1541]

One other benefit of clip less pedals in off road usage is that when you're going over some chunky terrain your foot cant slip and get a pedal to the shin. In fact many dh racers use clip less systems

[@ruanvorster2596]

Almost all of them

[@sircrackien]

yeap! Clipless for DH all the way, slipping a pedal do to being bounced off blows. Though for messing around I like to learn on flats

[@kylescicluna1541]

@@sircrackien True!

[@event4216]

You described me coming home by bike lane, having a descending 800m section of patched patches over patches where I spend attention if anything rattles on a bike. If it's silent I'm sure every bolted connection is tight. And yes, clips have added me some confidence feet will not slip off pedals.

[@danielwilliams1103]

This is why I switched to clipless

[@emilenoterman9482]

I love how you make informative and scientific videos entertaining!

[@zka77]

It triggers me to no end that something with clips is called clipless. English, go home you're drunk.

[@arthurjackson3287]

That’s because the precursor to them were called “toe clips”

[@TheKitMurkit]

@@arthurjackson3287 we can call the new ones "full clips"

[@arthurjackson3287]

See, the old ones just grabbed the toe in the front...like a paper clip. Clipless attach at the bottom...no “toe clips”

[@axiomic]

Start a movement and cancel it 😝 It was 'Toe Clips' then 'Clipless' .. maybe it should be changed to 'Clip-in' or 'cleated' pedals ?

[@888899999888]

its not because of english. Clips was taken. It clips in but without clips. It is logically correct in some sense

[@truekingvictory]

This was from about 20 years ago when I was in college: the exercise physiologists I spoke to had established that pulling up with flexors was inefficienct, BUT, pushing over the top or pulling through the bottom of the pedal stroke was sometimes beneficial.

[@KaiTenSatsuma]

I tend to pull forward at the top/carry through at the bottom instead of "pulling up" and it feels like it recruits my shins and hips more than just my quads, I've found it helps me recover after sprints and uphill work, but I've also got monster calves and shins for whatever reason, I'm honestly not sure which came first, the 3/4ths stroke or the musculature. It feels like simply measuring output efficiency misses some of the other potential benefits behind a more complete stroke, but I'm also a relative novice and I'm only starting 20+ mile rides in the past two weeks, usually having stuck to 10-15 before.

[@nihonbunka]

Hear hear. For the longest time I cycled like a triathlete with a toe downward, downward pushing, running on a bike type style. The only pulling I could then do was upwards "On the upstroke" but now I have switched to a heel dipped, pushing forwards more and I can now scrape that mud on to the wall in front of me, as if I am pointing brickwork with mortar, and pull backwards not upwards, and this recruits my glutes. As Dylan says, this may not produce more power, but it uses a wider variety of muscles. I am 57 and my knees and hips started to go (hurt and even had instability) because I did not use my glutes at all. Now I have swapped to the old "bunched up at the back" style of riding, like I am sitting on a high recumbent and touching my toes. In this style, I think I need to use at least straps or clipless (i.e. clip in) pedals.

[@LtZerge]

I'm the indecisive cycler here. I use half-and-half SPD/Flat petals with quick dual pivot release and recessed cleat shoes that are comfortable to walk in. That way I just do what I want when I want. Sometimes I want comfort, sometimes I want security. I also subjectively found that locking in let me change what muscles I use more if certain parts of me leg are feeling more fatigued

[@gordonmosher7714]

I'm into touring where I like to do 200 km / day, spending 8 hours in the saddle. Speed is nothing to me and efficiency is everything. Based on your video, I have no desire to switch over. Thanks for this useful advice. I've found the other advantage to flat pedals is they're much easier when I get into a city and need to stop every couple of minutes. The disadvantage of flats is that there is a limited choice of stiff shoes for them. The running shoes I've been using make my feet sore after 4 - 5 hours. I've just ordered a pair of Five-Ten Freerider Pros and we'll see how they do. My two concerns are blisters and breathability.

[@Dave_the_Dave]

You can still use something like a mountain bike shoe made for SPD pedals and just don't put the cleat on them. Still get the benefit of the stiff sole.

[@madisonsinclair5123]

@@Dave_the_Dave that's actually interesting. I've actually thought of using a pair of hard soled cycling shoes without the cleats in them. Wonder how that would work.

[@tennissir1986]

B.S.

[@prashantsingh6047]

Thank you for posting this video Dylan. I greatly appreciate your science based approach, which identifies misconceptions associated with the conventional wisdom in cycling training. As a former triathlete and road racer, I became interested in the foot-pedal interface after experiencing chronic knee pain. A year ago, I switched a few of my bikes over to a large platform flat pedal, and noticed an immediate improvement in my comfort on the bike. I believe the key here was using a mid-foot position over the pedal spindle. After about three months, I was able to maintain the same power output as with clipless pedals in many cycling situations. Flat pedals will require some adjustment of the bike fit to get the best results. At the same time that I started experimenting with flat pedals, I also made a structured effort to improve my bike handling for gravel and mountain bike by practicing trials skills. It was here that I found flat pedals to be invaluable for improving my track stands, wheel lifts, and hops. While clipless pedals are used exclusively in road, XC mountain bike and gravel racing, in more technical events, such as enduro and DH racing, about 15% of the riders use flat pedals, and in the most technical events such as free-ride, slope-style, and trials, flat pedals are used exclusively. A few versatile riders switch between clipless and flat pedals based on the event. I believe all riders can benefit from spending some time on flat pedals, as this will make practicing low speed bike handling skills much safer. Once again, thank you for the thoughtful content.

[@bobqzzi]

Great video as usual. As an avid, but distinctly non-elite, road and gravel cyclist my current practice is to use pedals that are SPD on one side and flats on the other and to wear cycling shoes with recessed SPD cleats. I ride about 80-90% of the time on the flats, and clip in only when the road becomes rough and/or twisty or there is a long fast decent. To me the biggest advantage of being clipped in is in the security of not having your foot jarred from the pedal and improvement in handling. Riding on the flats offers more comfort since the contact area is wider and I can shift my feet around to slightly different positions.

[@charlotteice5704]

I'm a casual cyclist and the thought of having my feet stuck to the bike terrifies me.

[@TraumaER]

And it should. Heard of people falling over at stops because their feet are stuck. Coworker shattered his arm a few years ago and spent entire summer in a cast. I never heard of this phenomenon until he told me that he was in a bike accident and he explained it to me and I'm like wtf? I want my feet to be free 100% of the time in case I need to stop. When a baby runs out in front of you and your bike brakes won't stop you, your feet will... unless they are locked into the pedals.

[@MsHojat]

I'm a frequent cyclist that uses cheap bikes (and even then they still get stolen frequently anyway), and while I'm not afraid of having my feet stuck to the pedals, I dislike the increased cost and decreased convenience on multiple levels. It seems ridiculous to me that anyone would use bike shoes unless they're professional track/road racers.

[@xinaesthetic]

I like to be able to stop somewhere, go for a bit of a walk etc. Not seeing much appeal of clipless, never say never though. I do like to go decent distances and will consider things that might make that more efficient or comfortable but try to avoid getting sucked into consumerism as far as cycling goes.

[@jasonyoung1898]

@@xinaesthetic I ride 70+ km often. You don't need clip less pedals to go anywhere. There's more cons that's pros.

[@thomasbarrett2365]

I'm the opposite since I've had them, means I never have to worry about my feet coming unstuck when I hit a bump or are putting down the power whilst standing.

[@TheNickbb10]

Thanks Dylan! I posed this possible topic a couple weeks ago in regards to using flats coming back from a broken ankle, then switching back to spd's and find no difference in power/HR. Interesting to see the science backs this up for steady state riding.

[@stevefox7469]

These videos are gold, as much for the comedy as the science. Keep up the good work.

[@ChrisCapoccia]

if anything, it should create some humility in the group ride that when someone shows up with flat pedals it's more about rider preference and isn't a big deal

[@donadams5094]

Chris Capoccia that such a thing even has to be said is amazing. I got into cycling just over a year ago, and I have been stunned at the near-cultish devotion some cyclists have to questionable or eve refutable ideas. Clipless pedals, skinny tires, rim brakes, and even such trivia as whether to put your sunglasses over or under your helmet straps are all things that I have encountered both in person (bike shops, otter riders,etc) and online. And beyond the beliefs themselves is the orthodoxy that you are indirectly referring to. It’s not enough for riders to have their own preferences, they want others to do it their way as well. The other day my son, who rides a very nice bike (Trek FX Sport) with flat bars and flat pedals, passed another rider on a climb, and as he went by the other rider said “You’re kidding me. You’re wearing sneakers and don’t even have a real bike.” Just one example, but Phil Gaimon recently did a video in which he encouraged veteran riders not to patronize all the new riders who have started due to the pandemic if they didn’t have the right pedals or wear the right gear. Your comment just adds to the sense that some percentage of the cycling community are just assholes who like to put down others who do things differently. Not all, or even most, but enough to show up routinely in discussions about riding conventions.

[@MrBJPitt]

Yep, so many make claims about clipless pedals. But I feel like it's the "new shiny part" syndrome. I've been riding flats and clipless for years. For a 300km ride I used my massive flat pedals from "pedalling dynamics" as I didn't want pressure point's in the shoe creating pain. I know that I wasn't going to be sower with flats, and can adjust position on the pedals to suit requirements - heel forward for low cadance climbing, heel back for high cadence spinning.

[@MrBJPitt]

@@domdonald for climbing on tarmac, I'm not convinced, for off road stuff at almost zero cadence I can see the difference. But the reality for the majority of road cyclists doing the weekly bunch ride at 150 watts avg? Those guys wouldn't experience any difference.

[@ChrisCapoccia]

@@domdonald did you even watch the video? Or only pay attention to the backwards hat?

[@graphics_dev5918]

@@domdonald Yeah, I've felt the same thing. Punchy climbs to an extent, but accelerating through an intersection is so much better with clipless and I can much more easily pop up to 500-700 watts for a few seconds to get going. I'm also logging tons of miles, around 2K/mo., so it is nice to have a consistent bike fit locked in.

[@SR77SR]

As someone who used flats all his life and has only recently switched to clipless, this was something I've felt for the whole time, but thought something must be wrong with me or my pedalling in clipless lol

[@snicklefritzal]

Same here. Main thing for me is not worrying about slipping a pedal though

[@Shouldbeeasier]

Best part of clipless pedals is no more getting hit in the shin when your foot slips 😄

[@antoniop3352]

But, your bike ends on top you when go down because you can't separate yourself from your bike

[@Robertlavigne1]

And you don’t just tip over when you mess up practicing your track stands. This may or may not have happened to me yesterday...

[@edwinbeltran2677]

@@antoniop3352 it happened to me before i was following a car then all of the sudden it stopped in front of me, i couldn't get out of clip right away i landed on my left side ... nothing serious though, just a bruised ego.

[@edwinbeltran2677]

@@Robertlavigne1 that's why on busy streets using clipless pedals i refrain from doing track stands, but when im using flat pedals its fun and i do it a lot... easy to dismount in case i lost my balance.

[@ryanp3907]

Shin smacks with clipless hurt so much

[@Dennis4523]

In my opinion when I switched to clipless I felt more scared riding my bike. The feeling that my legs are that locked in and when it comes to quickly getting them out, it doesn’t feel right. Also with clipless you need to adjust your cleats to proper fitting while flat you just move your foot back and forth. Another thing I noticed with clipless over the years is just how bad it is 99% of the time, it’s a pain to ride your bike clipping in and out over and over and makes cycling a hassle more than a joy. Flat pedals are great considering I don’t race or go for sprints

[@ddroz23]

I switched to Schimano SPD on my mountain bike years back and once I got the setting it was a breeze to clip out and bunk a corner. TBH you just react from habit. Of course it is slower to get out of the pedal but if your not racing downhill, the climbing security and ability to lift the ass of the bike at will is great.

[@jalyukon]

I only use flats for mountain biking, I don't like the feeling of having my feet stuck to the pedals when riding tricky sections when you may have to dismount quickly. I use the One Up Aluminum pedal, wide platform, grippy pins, low profile [the best pedal out there] and the lighter version 510 shoe. I unweight the up stroke pedal and can push pull because of the great pedal grip, with this technique and pedal/shoe combo I feel it is as efficient as clipless for constant speed continuous peddling. The only real down side to flat pedals are when peddling at higher cadence, it is hard to keep the feet from slipping off the pedals at high RPM, 60-80 RPM seem like the best cadence for flats. Clipless are better for sprinting and climbing steep hills when max power needed. I use clipless on my trainer however, working on lifting my shoe on the upstroke which helps my flat pedal riding when I unweight the up pedal.

[@palicar]

Yesterday I hopped some bumps on a road descent and I was grateful to be clipped in for stability. I also have many scars on my legs from flats on the MTB. Efficiency findings are cool, but clipless have many benefits aside from actual pedaling.

[@justinbartolini6039]

plus it sounded like most the studies where on stationary bicycles.......I like the feel of being clipped in!

[@zachwarres8847]

Thank you so much for this video! I was actually having this discussion with a buddy of mine a couple weeks ago.

[@mrdandansan]

I feel like for me personally the time I enjoy my clipless pedals the most is when I am trying to accelerate as fast as possible, something those studies did not look at as well. Super interesting overall!

[@Electronics4Guitar]

In general, flat pedals are just as good as clipless, but I’ve found that when grinding up really steep hills (like Canton Ave with a 37% grade) in an event like the Dirty Dozen in Pittsburgh, clipless really helps.

[@peglor]

I've been on flats for years. Back in the 90s I got a set of MKS brand clipless pedals which were hated by the biking press, but I loved. The reason they were disliked was because they were more sensitive to dirt in the cleats for clipping in, than SPDs, which is a fair point, but they were vilified because they didn't unclip when you moved your heel inwards, locking more firmly to the pedal instead. This feature was actually a major benefit as I could leave the release tension very low and still never get an accidental unclip because by just pulling my heels inwards a little when bracing for bumps or on hard sprints I was certain I was locked to the pedals. By the same token, I was so confident in the unclipping repeatability that I could unclip to bail off the back of an overcooked wheelie on demand and with no delay. Every clipless pedal I've used since (Admittedly all Shimano, mostly because most other bike companies seem to have spent so much on marketing wankers and cost cutting that they've forgotten to employ any engineers, so if Shimano can't do it, I can be pretty confident none of the rest can do it at twice the price) has been garbage in terms of repeatability on unclipping, staying clipped in reliably but with low enough force to unclip that bailing unexpectedly is an option and accidental unclipping under power. That I ride further and climb faster than most people I know who use clipless pedals using Hope flats (Only low profile flat pedal I've found that can survive actual XC/marathon mileage without the bushings dying in sometimes as little as a month) and FiveTens (The pins on my flat pedals chew through the soles of my FiveTens every 6 to 9 months, so it's more expensive to go with flats than clipless if you want your shoes to stay reliably watertight). The other weird quirk I get with clipless pedals is in the winter my toes will lose all heat within 10-15 minutes of starting a spin because the metal plate the cleat bolts to conducts all the heat out of them - this is with the supplied insole and a thin layer of styrofoam added under the insole and 2 pairs of socks, so they're a warm weather (>10 degC) only option anyway, but I've mostly stopped bothering with clipless at all now.

[@the1andonly]

Interesting video. Thank you for looking into this subject with so much detail. I have never used lipless pedals. In the summer I love to cycle in my (closed toe) sandals. The up-stroke is there for efficient relaxation of the muscles. The pedals are cheap and it's awesome. The bicycle industry is good at marketing stuff that an average rider doesn't need.

[@garthly]

I found it very hard to ride out of the saddle uphill on my road bike with flats because of the tendency of my feet to get out of position, and my subsequent fear of slipping off the pedal when trying to reposition them. Clipless pedals solved that problem beautifully. I wish I could post here the photo of my left leg covered in blood after slipping off my flat metal pedals on my 1993 mtb; the scars have never gone away.

[@rizkiyoist]

This is exactly for me too. It is not about adding "free" speed, because at the end, power is power. However when it comes to foot placement stability and not having to think about repositioning your foot, clipless can not be beat. Heck I would trade slight loss of efficiency if it means I am more comfortable on the bike.

[@OneWheelLess]

The main benefit I’ve found with clipless pedals is control in super rocky technical riding. That’s the main reason I’ve switched. Now after a few years knee pain is making me reconsider that.. I’ve done a few 50 mile rides on mixed surfaces w/ flat pedals and I have zero pain

[@crawfish.2248]

Did they factor in clip clopping from the bike shed to your office after the commute?

[@ShonTolliverMusic]

Sounding like a baby pony 😂

[@snarf9455]

That freaking sound man.

[@mdocod]

I wish I could send this video back in time to all the "pro bike shop" nimrods who insisted that you had to use some sort of "clipped in" system in order to be taken seriously on a bike. Any "flat pedal" bike was "just a toy" according to these folks. I still recall taking a test ride on a bike with clips in a store, telling the salesman I did not want to test ride with the clips as it would be dangerous. Proceeded to get my foot stuck while trying to come to a stop and fell right over, smashing up my elbow and wrist really good.

[@bicyclerider3978]

The ventilation and rigid bottoms of good clip less shoes makes cycling long distances more comfortable, hence more efficient. I still prefer MTB specific flats for the trails. I can wear them anywhere.

[@petermwheeler]

For my first 18 months of cycling, I was breaking a lot of left pedals (like 6 pairs). For unrelated reasons I tried SPD pedals about 2 years ago and I haven't broken a pedal since. My left leg is a CM longer than the right, and I think it was causing me to move my foot outward on the left pedal, essentially applying too much leverage on the outboard side. What I like about clipless pedals are how secure they make me feel in my footing.

[@shingnosis]

Interesting, I'm a cyclist and mtb'er since 25 years and this actually mirrors my own experience when switching between different pedals and pedaling styles. I use spd pedals for my xc mtb and flat pedals for my vintage steel gravel bike. I've never felt that spd pedals actually make me that much faster in terms of pedaling effort, if you wear shoes with a thin stiff sole the power transfer on flat pedals can be really good as well. And if you improve your flat pedal technique so that you nearly lift the rear foot off the pedal during the upstroke flat pedals can be very fast, you can also pedal a little bit in a circle without losing grip forward or aft on the pedal. Basically flat pedals can be an artform in itself and it's not just about "pushing down". I also like the flat pedals for their sense of "purity", sometimes I feel that I enjoy the simplicity of flat pedals more. I do however like spd for the sense of being locked into the bike when going over roots and rocks, it can also be very beneficial for tricky climbs because of the more even torque distributions and it can help with bunny hops over logs etc. I sometimes pull up on the spd pedals but it's pretty rare and only if my main muscles are really sore and need a breather, I sometimes also pedal in a circle during 100% sprints but it's definitely not often and not very comfortable in all honesty. In summation some of my best and more memorable rides have been on flat pedals and some of my most intense and bad-ass ones have been on spd. Guess if you have several bikes you should do both styles and find what works for you, or just do what I do and switch it up. Nice video 👍

[@chrisleydig2343]

Yes, totally depends on riding situation and style. For me, hardtail I use clipless, full-suspension I use flats, not so much for the efficiency gains, but primarily so I don't get bucked off the pedals if a feature catches me by surprise. I also like the ability to bow my feet when needed on flats

[@user-qk7ln1ki4i]

Thanks for making this. I've been cycling flat forever. I went clipless when I was a pup and it didn't make sense. It didn't seem that much efficient. To busy to back it up with science (too lazy to do the science I mean), but now you posted this, I win! Thank you!

[@baker2niner]

you mean the old dudes waddling and clacking around the coffee shop Saturday morning are doing it just to annoy me?

[@antonhelsgaun]

Yes

[@bicanoo_magic3452]

"You know it !!!"

[@robfiore1503]

I said I was sorry. sheesh.

[@brianwright9514]

My primary goal is to annoy. I don't even like coffee, but the annoyance is as sweet as sugar.

[@bicanoo_magic3452]

@@brianwright9514 EVIL !!

[@joelod.4763]

I am an xc racer and I use clipless pedals because I can sprint faster and I don’t get bounced off my bike when going though rough sections

[@WintergardenPL]

The bouncing is not a problem when you are using the proper pedaling technique (heels down) and a proper flat pedal /shoe combination. The problem is that with flats when you go to a hard sprit or a steep climb your foot can go off. It takes lot of practice to master the sprint in race conditions on flats.

[@shannontrainer5857]

@@WintergardenPL You don’t see XC racers with flat pedals. You meant “DH”.

[@WintergardenPL]

@@shannontrainer5857 no I didn't meant DH riders but also Xc riders. I should be more specific. I was referring to bouncing on rough terrain. Clipless pedals are obvious benefit to Xc where you often change cadence and sprint heavily. But on techy stuff not so anymore. Enduro, dh you often see flats. Both have their benefits and cons.

[@ZiggyMeister]

Thanks for this informative video. I use flat pedals and will continue doing so as I don't take cycling that serious and more than half my cycling is commuting. I do however notice some discomfort on longer weekend rides that may be related to the lack o stiffness from my shoe/pedal setup.

[@Tethysmeer]

Nice! I run flats both on the road and gravel bike. Benefit is also I can micro adjust, use different muscles, go more on the toes on very steep hills, easily go on and off the bike, hike the bike, walk like a normal person. I never understood why I should bolt my feets on my bike.

[@CallMeJack08]

Obviously anicdotal, but I occasionally would use flat pedals at my Wednesday short course mtb races, to change it up a bit. Because of the surging/punchy, cx nature of rour short course races, it was a severe disadvantage. Much harder to make big repeated efforts. I would say that all of the benefit of clipless comes at certain power percentage, or a certain duration. Great video, man! I like that you get into topics that appear very basic or simple on the surface, and then can really discuss the more complex nuances of them.

[@einundsiebenziger5488]

... anecdotal* ...

[@Rocky4719]

As someone with reasonably strong legs, the stock flat pedals on my road bike work just fine, because when climbing hills, I just double down into the drops and mash the pedals, not even getting out of the saddle. Works fine for me, and I also don’t gotta worry about clipping in and out. It just works (:

[@onegrapefruitlover]

I noticed a huge improvement when changing from any old random sneaker to running shoes with tall arch support. Knee tracking is now parallel and pedaling comfort is great. I’m only considering clipless pedals and shoes to avoid slipping when riding in the wet.

[@madisonsinclair5123]

Dylan, thanks for the honesty. While I acknowledge the benefits of proper shoes and a clipless system, I personally think shaming people who choose to ride in straps is wrong. The enormous hype around clipless systems reminds me of music store chains selling incredibly expensive music gear to people who are, at best, hobbyists and not pros. The aging, out-of-shape group that I ride with are getting fleeced on expensive shoes and pedals, and I routinely take them out on a sprint.

[@MrLuigi-oi7gm]

After years of going back and forth, back and forth, among foot-to-pedal options, I finally settled on my Campy flat pedals with Christophe toe clips. For me, this is the best of all worlds. I get just as good riding efficiency based on my real world experience (and this video). I get the advantages of having my foot securely in position on the pedals. I can remove my foot much faster from the pedal in an emergency. I get to use my running shoes so if I want to have an off -bike adventure to the coffee shop or hiking trails, I am ready to go. And I save the huge expense that comes with buying dedicated clipless bike shoes. The only down side I can see is for the bike accessory manufacturers who lose the business that comes with buying all that clipless gear. Anyway, just one man's opinion.

[@bikebudha01]

Speedplay frogs will release telepathically, much much faster than being strapped into the bike.

[@MrLuigi-oi7gm]

bikebudha01 Thanks for the tip! I checked those out and it says SpeedPlay Frogs were discontinued in Feb. of 2020. Oh well. BTW, I wouldn't refer to my system as being "strapped to the bike." My Campy plus Christophe system does provide a secure connection to the pedals but it allows me to pull my foot straight back and out of it's "mooring" with no issue under any emergency dismount situation...which is really important to me.

[@bikebudha01]

@@MrLuigi-oi7gm You can still find frogs on the interwebs... get them while you can. (They last forever, I've been riding the same pair on my moutain bike for the last 3 mountain bikes i've owned. You do have to replace the shoe cleat every 5-7 years though...)

[@jalanperak]

Gotta agree with this. Not necessary Campy/Christophe (something I lusted after as a teenager), but flats and toe clips in general. Yeah, it makes me look like an old fogey, but I like the security of being clipped in, the consistency of foot placement on the pedal, and the ease of getting out of toe clips. Not to mention still having the skill to quickly get into toe clips on a fixie ;-)

[@MrLuigi-oi7gm]

jalanperak I get those "old fogey" looks on rare occasions. I just smile back. Sounds like we come from similar generations. Ride on brother!

[@purinahalloffame]

This is pretty interesting, but I've been using MTB shoes for commuting and longer rides for over 10 years. I like that the sole doesn't flex, there are no shoelaces to worry about, and I can use the same pair for years without destroying my normal shoes.

[@KJ-sd2ne]

Interesting study! I have been using clip-less so long that I have not considered giving flat pedals any love. It very well may be worth it on shorter non-technical rides. Thanks for sharing.

[@frostiesr345]

Hey great video, love the research in the video!

[@matthewsteinkamp9906]

I just recently got a mountain bike to expand my cycling options and it came with flat pedals. On my first ride my foot slipped off the pedal on a climb and the pedal swung around and gashed my shin. Clipless pedals were swapped on and I’ve been loving it ever since!

[@ormsk954]

Just fit flat pedals and shoes that don't slip.

[@aotmn8399]

I can ride three times as far when I clip in. When my quads get tired, I can switch out to hip flexors for a bit and vice versa. Being able to easily make use of more muscle groups, and alternating back and forth between those different groups has a synergistic effect on stamina. 15 miles on flat pedals and I'm done, but let me clip in and I can go 50-60 miles no problem.

[@raupenimmersatt6906]

That sounds like a big muscular imbalance to be fair.

[@Zulanderr]

Similar for me ー and faster commute

[@SnootchieBootchies27]

Your hamstrings must be as big as most people's torso.

[@HONadiction]

You're weak though, 15 miles is short distance, and you're telling us that u can't last 15 miles when you're not clip. Maybe practice more

[@alanmarshall8850]

Excellent presentation .... and excellent graphs. Much appreciated...

[@owenlattin4185]

I like foot retension (clipless, straps) because it keeps my feet much more stable and secure to my pedal when I'm riding at a high cadence. Also it makes me feel cool when I'm racing around.....

[@woodsend8133]

I have been watching you for awhile now Dylan and I have to say how great it's been to see your skin improve over that time. Now your handsomeness can really shine.

[@philtt5698]

I tried clipless for a while but had no confidence on my MTB. It felt dangerous. Much happier with flats but you do need firm soles for efficiency. Nice to know I'm not losing out using flats. Thanks for vid Dylan. :)

[@GJCOrado]

I saw another video recently about this subject and he brought up a good point, most of these studies take riders that are unfamiliar with riding flats. The points of being able to crank out a sprint for a road finish are valid. I don’t think any tour riders will be wanting to skip a pedal at a finish anytime soon. I am just your avg old man rider and recently broke two metatarsals in my foot on the lateral spect. I have always dealt with foot pain in long rides and struggled to find shoes wide enough to fit my foot. The injury brought me to a specialist and I need to correct my default of pedaling with the outside of my foot and get a wider shoe. After this and other videos I am going to flats and 510s for a bit to see for myself. Keep it up Dylan!

[@TheSteinbitt]

I didn’t even know people thought clipless were more efficient, I just assumed everyone used them to not slip, for sprints, and for increased torque on the steep hills when standing and pulling up as well as pushing down.

[@CommaCam]

I'd like to see some serious flat-pedal road shoes out there. Not just a sneaker or heavy mtb shoe. Something lightweight, aero, comfortably walkable, and thin but firm soles that grip well and don't make the pedals dig into my foot. Like a minimalist hiking shoe but with a better tread pattern. (A minimalist hiker is actually my current favorite cycling shoe.)

[@smitty3389]

Try Inov-8

[@CommaCam]

@@smitty3389 Thanks for the rec. Never heard of them before. Do you have any? On their website, the BARE-XF 210 looks decent. The tread pattern and overall shape and lightness look good, but they also look a little floppy to me which might get painful on a long ride. My current one is the Merrell Trail Glove 4. It's a hiking shoe, so it's got a tough sole built for walking over rocks, but still very thin and lightweight. Minor mods to the sole could make it the perfect road shoe.

[@smitty3389]

CommaCam anytime! I’ve been using their shoes for 10 years. No complaints. I run the f-lite 235 and 260. They’re perfect for the gym and for road cycling. They are actually everything you’ve described above. Thin, light, walkable and grippy!

[@Gee-xb7rt]

lol, i got shoe shamed for wearing minimalist hiking shoes in a bike shop, some Becky made "ew" noises at me.

[@smitty3389]

gisforgary pffft, yeah Remember that when you see that same Becky laid out in a highway street because she couldn’t clip out fast enough to stop. Pass. Safety first! Wear your minimal shoes PROUDLY! Haha

[@rascal1234]

One use of clipless are technical, rocky, rooty climbs, where you need to pull up over roots and slippery rocks. They definitely help in those cases. I am sure studies will average out these low frequency events. Another is while descending, sometimes the bike gets into a precarious situation and the bike “bucks” you off the pedals. This can lead one missing the pedals and crashing. Again, a low frequency event, but significant in the impact on a rider.

[@atamas73]

Interesting how different we all are, I'm exactly the opposite! :-) I prefer flats when riding technical stuff, gives me more confidence, especially climbing over rocks/roots, knowing that I can keep going to the very last moment and easily put my foot down at any time and from any angle. Once I learned the proper technique ('heavy heels, light hands' etc.) I also prefer them going downhill over uneven ground, since with proper pedals and dedicated shoes I stay on the there even during the rough stuff (and the occasional buck).

[@farrier53]

"Bucking"? Maybe you have too much rebound in your shock, too much air in your tires...

[@carlosflanders518]

There's an interesting video out there from Jeff Kendall-Weed. He goes through all the serious accidents he had. Of the half-dozen he can remember, 4 were on clipless and two on flats. He alternates between the two systems. Doesn't prove that clipless are more dangerous, but no way they're safer.

[@oldkayakdude]

Odd that trials riders and most freeride mtb'ers are on flats? Many many people kinda ignore that the people with the best bike handling skills ride flats. That said, if its all about miles going as quick as possible, clips might be a good option.

[@rascal1234]

oldkayakdude most competitive MTB racers, Enduro, DH and XC ride with clips. I still ride flats on DH or when I am learning something nee and clips during races and training. By the way, Jeff Lenowski (one of the best trials riders in the world), normally rides with clips, with the exception of when he is doing trials. I have ridden with him several times.

[@johnkim3858]

Grate delivery of information, very clear and concise in the wording with some humorous elements to it. If some elements like subtle background music, diagrams, and graphs are added more it will definitely help with engagement. This video seems to achieve simmer results with Jeremy Ethier's videos. I believe putting similar visual elements like Jeremy's will improve future videos.

[@AntiDEDok]

That was just amazing! Thank you for your job!

[@mickelkobeck7376]

LOL, next you will be telling me NOT to shave my legs more often than I mow my yard....NOT GONNA HAPPEN

[@mellowcat42]

The Win Tunnel (the Specialized series) will back you up on that one. ; )

[@JerryWDaviscom]

Males who save their legs... its embarrassing.

[@dereksauer8108]

I just like having my feet stay attached to the pedal when riding in my city. Roads in Montreal have more in common with the surface of the moon than roads. Also makes hopping obstructions a lot easier. I do like the funny looks I get for having MTB pedals on a "go fast" bike but SPDs are great for getting around in a congested city with ground up pavement. I have to wonder if flats are a better overall work out; your foot can move around more and presumably bring more muscles into action; sort of like free weights being a better workout than machine that isolates just one muscle group.

[@cbcsucks2205]

Cheers! I commute year round (Newfoundland), what can you do with clips I can't with my platforms? And yes clips make hefting the rear easier.

[@dereksauer8108]

@@cbcsucks2205 There's nothing you can do with clips that you can't with platforms. Montreal's roads in many places are not in great shape thanks to our wet->freeze cycles in winter. I work in an industrial park where there are potholes large enough to fall into. When hitting rough terrain at speed clips keep my feet on the pedals instead of flailing about. Its really just a personal preference; I feel more secure with clips than loose. Newfoundland is lovely.

[@cbcsucks2205]

@@dereksauer8108 whereas I'm always going sideways downhill. Ride on!

[@old_papa]

I also use MTB pedals (Time ATACs) on my road bike. I prefer MTB shoes for general cycling (Toronto - roads suck here too as do drivers) and when you have to unclip and clip in a lot MTB pedals are easier since you don't have to flip the pedal. The shoes are better for walking around too - and since I'm an old guy with lots of skiing related knee issues - avoiding slips is important. The only give-up as far as I'm concerned is weight for the pedals and shoes - measured in ounces (or less than the weight of the average bowel movement! So regular use of Metamucil can even things up.)

[@randallmason9687]

Yep, Crank Bros on My road bike also!

[@PensacolaCyclistRunnerPetlover]

I've been road cycling for a few years and have road clippers pedals most of that time. Recently I got a used specialized allez sport. The previous owner had put flat pedals on it. I had planned on taking the clippers pedals off my old bike and put on it. Now I'm a city rider and have to stop a lot at lights and etc and deal with traffic on my rides. I am finding that the flat pedals are a lot easier deal with then the clipless one in my riding situation. I should also add I just ride for fun and fitness.

[@chriss.7772]

I like to be clipped in on my roadbike because it really helps me to stay focused and in the right position during longer periods of intense pedaling. On the other hand I always wear sneakers for comfort during casual rides with my touring bike and the idea of being clipped in on my MTB gives me anxiety. I never noticed any difference in efficiency, especially because there are so many other factors between the bikes like weight, rolling resistance, etc. Nice to see this being confirmed in the studies.

[@yumyumhungry]

I was interested to see a few tour divide riders using flats. I guess they wouldn't be using them across a 2700 mile race if the efficiency weren't somewhat comparable.

[@spaaceman8908]

I don’t completely disagree but from what I can tell about the tour divide riders is that they aren’t exactly the most powerful riders but they have insane endurance and are just kind of crazy. I don’t think they care too much about power they probably care more about comfort for a 2-3 week endeavor.

[@TheDavidjakeson]

@@spaaceman8908 Some Tour Divide riders definitely generate a ton of power. Especially those that are racing and going for records or wins. Mostly they ride flats because TD has a shitload of hike-a-bike even in a year with good weather (more if there's a lot of snow in the Rockies) Hiking with 5.10s or some other flat pedal shoe is way better than hiking in traditional MTB shoes.

[@spaaceman8908]

@@TheDavidjakeson I mean a tour divide rider won’t be putting out over 500 watts if they are pacing themselves well. I also think the weather factor could make clipping in suck so it would make more sense to go with flats.

[@johnwilliams5619]

I was doing the 2013 TT and i went from flat pedals to clipless and lost 1.30 sec on my time and at first i thought it was just me same thing the next week.so i went back to flat pedals and my time went back and I finished 3 in championship

[@whitting54]

Very informative video! I use both pedal systems on my road bike: Time clipless pedals and Diadora cycling shoes for "serious miles", and RockBros flats with New Balance running shoes or Sketchers for recreational/fitness and "urban" riding. I haven't raced since the late 1980s and live in mostly flat south Louisiana, so no all-out sprinting or hard climbing where clipless is a benefit. Plus, I like not tearing up my cleats walking in gravel parking lots.

[@Newtttton]

flat rider here on a road bike. clipless is ok if you're racing or riding in a control environment. on the streets where we get to share a road with cars, you can't afford to remain locked to a bike. you need to be able to ditch the bike and stand up if something unexpected happens. in a motorcycle course, they actually teach you to let the bike go if it's going down and not hold on to it. plus what will you do if the spring malfunctions and you fall and the light just turns green. you better hope there are responsible drivers who have seen you. but we do need shoes with solid, unbendable soles. jus two cents.

[@shellypalumbo5297]

As always, an excellent, well organized presentation! Thanks!!

[@observethemfdynamic]

I think the bike fit element is super important here. Having your foot move around is like your saddle height and stance width constantly changing. Also sprinting on a flat pedal ABSOLUTELY sketches me out. Backhat Dylan is a legend as usual.

[@TREEfool]

Damn, so much work goes into your videos. Thanks for that.

[@chriscollins260]

Always such good content - with a sprinkling of Backwards Hat.

[@tomlamaker1817]

Hey Dylan, love the videos. Lately I've been showering using cold water because I've read that it's beneficial for muscle recovery (and it's actually quite nice with the current heat), but I was wondering if there is actual scientific evidence that supports showering cold

[@microcolonel]

The skills and muscles for flat pedaling are slightly different, and may involve more upper body in high torque riding. Since I'm not interested in racing, and like to be able to do things when I get places on a bicycle, flats just win.

[@duffelpuffelmcduff1181]

Not even that much of a rider, but your video was so compelling I subscribed. Rock on dude!

[@michaelmacvicar2654]

Nice video. As a long distance cyclist myself, there are several more benefits of good quality flat pedals that I’ve noticed. You can wear normal shoes which is nice if you bike someplace where you want to walk around. Cyclists who travel light will appreciate not carrying extra shoes. Flats are simpler, with fewer components which is nice for reliability when you’re far from any support system. Flats give you the ability to adjust the position of your feet, should they start to hurt and keep on riding. If you take a spill with flats, it’s super easy to recover from as you’re not clipped in. From my experience, I don’t recommend plastic pedals of any kind but instead, I recommend spending the extra on metal, mountain bike pedals that are wide with metal pins for grip as I have slipped off plastic pedals when they get wet when road riding.

[@The1trueDave]

I remember seeing a study a few years ago where it said that the leg muscles used in cycling worked most efficiently when the work:recovery ratio was about 1 to 5, ie they were only working about 1/6 of the time. That might work out at somewhat more than 60 degrees of rotation in practice since you don't instantly go from zero to full power and off again, there's a bit of building up and down. But it does suggest that the action mostly happens between the 12 and 6 o'clock positions with relatively little benefit to be gained from 'pulling up', since if you do this you are depriving your muscles of recovery time and making the whole action less efficient. It might be, as suggested at 9:30, that the main benefit of going clipless is that it at least keeps your foot in the right fore-and-aft position for maximum efficiency - but then you could say that for old-school clips and straps too. (It also more or less compels you to wear something with a good stiff sole, rather than £10 supermarket deck shoes or whatever you wear just to pop down to the shops...)

[@jzamudiorn]

I like to be clipped while MTB bc during rough descents, I'll ALWAYS know where the pedals are... right underneath my feet. I thought I was going to like them on the road bike but I kept getting knee pain... so I had to go back to flats.

[@snicklefritzal]

Might be that being clipped in is putting your feet in a bad position that you usually compensate for by shifting your feet around. Maybe look at the crank length, q-factor or saddle height compared to your trail bikes

[@bikebudha01]

Speedplay frogs, 40 degrees of float, your knees will thank you...

[@jzamudiorn]

@@bikebudha01 thanks! Will look into it. I actually got fitted two days ago, the seat got raised about an inch and cleats aligned... Took it for a 15 mile ride and big change. Doesn't more float on the cleats mean more difficult to release them?

[@bikebudha01]

@@jzamudiorn Proper fit is everything. It's the best money you can spend on a road/gravel bike. Will solve 99% of your knee, back, everything pain. Will also make your more comfortable and faster.

[@DaveCM]

When I am grinding up a steep climb and cadence is low, pulling up helps me a lot. It does make a lot of difference. I'd like to see the actual parameters of the study. Stiff shoes are important too. At least for me. I get hot spots when I had cheaper entry level shoes.

[@marcellapolanski9423]

Love it Dylz! DJ turn it up!

[@jhibes9103]

BHD was on point today! 🤣

[@kiverrussell8369]

Great video. My experience after years of riding flats then years of riding clipless - consistent, comfortable foot position > all other benefits when riding clipless. Before making the switch I would constantly be readjusting my foot position after every stop or slip and it often felt a little off. Afterwards my feet always feel comfortable as they are dialled in to the optimal position for me. I found little to no performance benefit with the minor exception of a brief burst of power cresting a steep summit or some such, when I would very briefly pull up a lot more for a few pedal strokes. Other than that I can imagine max sprints are also that bit more controllable but I so rarely did that in my riding days on flats I couldn't say even that for sure.

[@ebigarella]

I was having overuse on my knees and it was eventually caused by the float, the excess of it. The cleat position was right, but the 6deg and lateral float of the Shimano yellow cleat was allowing my knees to move sideways. By moving to the blue cleat, same position, the pain eventually went away in a month or two.

[@hedleykerr3564]

2 other variables in there. People who have shorter legs vs. longer(femur) legs, shoe size and then crank length! I have short legs 30.5" inseam 165m cranks. My power is much more equal with the 165's vs 170's cranks where as the power is much more in the down stroke and very little pulling up with 170's! Nice job today I enjoy watching all your video's!

[@bigslacker666]

I ride flats exclusively these days though I have spent years on clipless. Changing foot position is AWESOME on long rides to switch up muscles being used or to avoid cramps. In situations where you might need to bail flats win as well. I'm way more towards the slow pedal up, shred down end of the spectrum than the 'serious cyclists' Dylan is talking about though. When I was doing more XC oriented endurance riding on less gnarly terrain I did like having clipless.

[@TraumaER]

Bingo. Had a coworker shatter his arm biking. I asked was he hit by a car. He said no, his feet got stuck on the pedals and he tipped over and "crashed" on the sidewalk. Most useless invention of all time if you are doing anything besides a legit bike race.

[@danielrelph2092]

I had suspected this outcome for years, by all means use what you like but remember clipping your foot in means you will hit the ground hard when you cant dab your foot especially off road or in a front end washout situation.

[@prestachuck2867]

daniel relph Or, sticking your foot down to “dab” at speed could break your leg like it did to a friend of mine.

[@ticklefritz5406]

@@prestachuck2867 That will learn him not to dab.

[@danielrelph2092]

@@prestachuck2867 I suppose that could happen but I am 50 years old and have ridden BMX bikes and motorcycles for years no broken legs here nor have i heard lf that happening to anyone until now. What I can tell you is if you're locked into the pedals you will eat it eventually and probably bust your face and your arms.Imagine a motocross rider stapping their feet onto the pegs? As speeds increase your front tire will lose traction and you had better put your foot down or you will most assuredly crash.The only time your feet should be stapped in is on a road bike and even then that is debatable.

[@joshrivers5191]

@@prestachuck2867 Damn. You're friend dabbed way to hard. Got my front tooth knocked out not being able to dab when mountain biking in a rock garden at speed. Only use them on the road now.

[@tracykorman5538]

Great info. When I tour, I ride 60-90 mile a day with a fully loaded bike for 2-4 weeks at a time on a mix of pavement and trails. I am sure that 97% (to use the stat in your video) of my power/time is just spent pushing and not pulling. But about once a day or so I reach the limit on my push ability and have to give those muscles a break while I focus on both pulling and extra-conscious ankling with the result being that I can keep going through the drop in my energy and strength. Doing this absolutely requires clipless. If there is more research done, I would be curious on this effect that only comes out with sustained longer rides. thanks again

[@marcdaniels9079]

“ Captain you cannot break the laws of physics ! “ Great video as usual. I’ll be sticking to my clip less pedals as they also contain a power meter.

[@maxgrass8134]

I can easily believe this, except for sprinting. I'd really like to see a study on the sprint output with and without clipless pedals

[@PaulStanish]

Is there a difference in time exhaustion? VO2 makes sense I guess, but comfort probably plays a bigger role in larger role in time to exhaustion.

[@4vR3n]

But since comfort is quite subjective and depends on a lot of factor beyond morphology, it might not be a deciding factor.

[@brv002]

I recently upgraded my MTB to flat pedals and an oval chain ring. Holy crap that combination is the most significant improvement I have ever noticed. Would be interesting to see what you think about oval chain rings.