Clipless Pedals

Cycling pedals that lock into cleats on your shoes for more efficient power transfer.

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Understanding Clipless Pedals

Clipless pedals lock your cycling shoes directly to the pedals via a cleat mechanism, creating a rigid connection that improves power transfer and pedaling efficiency. The confusing name comes from history — they replaced toe clips (straps that held your foot), so "clipless" means "without toe clips."

The benefit is mechanical efficiency. With flat pedals, you can only push down. With clipless, you can pull up through the back of the pedal stroke, engage your hamstrings on the upstroke, and maintain power through the entire 360-degree rotation. The fixed position also prevents your foot from sliding, reducing energy waste.

For triathletes and road cyclists, clipless pedals are nearly universal. The two main systems are SPD (Shimano, two-bolt, recessed cleat — walkable) and Look/SPD-SL (three-bolt, protruding cleat — road-specific). SPD is popular with triathletes because you can walk in the shoes during transitions.

Key Facts: Clipless Pedals

Key facts and insights about clipless pedals that every endurance athlete should know.

Two main systems

Two main systems: SPD (2-bolt, recessed, walkable) and SPD-SL/Look (3-bolt, road-specific)

Improves pedaling efficiency by 5–10% ov

Improves pedaling efficiency by 5–10% over flat pedals

"Clipless" = without toe clips, not with

"Clipless" = without toe clips, not without a clipping mechanism

Cleat tension is adjustable

Cleat tension is adjustable — set it loose when learning so you can unclip easily

Pro Tips: Clipless Pedals

Practice clipping in and out in a doorway or on a trainer before riding in traffic

Start with the tension set to its loosest setting — you can tighten it as you gain confidence

Unclip one foot well before you need to stop — beginners forget and tip over

SPD pedals are more practical for triathlons and commuting because you can walk in them

Frequently Asked Questions About Clipless Pedals

Almost certainly, at least once. It's a rite of passage. The most common scenario: you stop and forget to unclip, then slowly tip over sideways. It's embarrassing but rarely causes injury. Practice in a parking lot or on a trainer first, and always unclip early when approaching stops.

For sprint distance, no — flat pedals work fine. For Olympic distance and longer, clipless pedals provide meaningful efficiency gains, especially on the bike portion. Most intermediate-and-above triathletes use them. If you're racing regularly, it's a worthwhile investment.