Clip-in pedals: Greater control on the bike or an unnecessary risk?

Our reader Uschi recently wrote to us: “I haven’t ridden my road bike with clipless pedals for a very long time, and now the new season is starting and I’d like to get back into it. Is there a trick to help me feel confident again?” We took up this question and spoke to experts about the actual pros and cons of clipless pedals.

More grip rather than less control

With clipless pedals, the cycling shoe is securely attached to the pedal via a special mechanism. The connection is released by rotating the heel outwards. It often seems complicated at first, but with a bit of practice, the movement quickly becomes second nature and offers a number of advantages.

“You’ll have much better control of the bike,” explains Sebastian Klaus, a graduate in sports science and founder of Komsport in Cologne. He goes on to say: “Once this movement has become second nature, you’ll be able to react immediately in dangerous situations without even thinking about it.”

Clicks pedals can offer extra safety, particularly on uneven ground. On root-strewn paths or in wet conditions, there’s a much greater risk of slipping off standard platform pedals. “When you’re cycling along the Rhine – the Rhine Cycle Route is often criss-crossed with roots – you simply slip away terribly with standard pedals,” says Klaus.

If you want to see what’s possible with a fixed connection between your feet and the pedals, take a look at professional sport. There, riders clear obstacles by jumping, actively lifting the whole bike off the ground. This only works because their feet are firmly attached to the pedals.

For beginners, it can be a bit riskier at first

Despite the advantages, it’s important to note that clipless pedals aren’t automatically the safer choice. Sebastian Klaus highlights a key point, particularly for beginners: “For beginners, I actually think it’s more dangerous at first.”

The reason lies in the process of unclipping. The lateral rotational movement of the heel is not part of one’s usual movement patterns and must first be learnt. Until this sequence of movements becomes second nature, the risk of falling may indeed be increased.

There are as yet no clear accident statistics that identify clipless pedals as a risk factor in their own right. A case study in the British Journal of Sports Medicine Although a study from 2004 described injuries sustained by mountain bikers who were unable to release their feet from the pedals in time, the authors concluded that correctly adjusting the release force would probably have prevented the accidents.

What matters, therefore, is not so much the pedals themselves as the correct adjustment, plenty of practice and patience during the transition.

Just how big is the efficiency gain really?

When discussing clipless pedals, people often refer to the so-called ‘round pedalling’ – that is, actively pulling on the pedal during the upward stroke. However, scientific studies have not been able to demonstrate a clear increase in efficiency for normal cycling.

The real benefit lies elsewhere: the foot’s fixed position reduces unwanted movements in the foot and knee area and prevents the foot from slipping off the pedal. This can help prevent strain-related discomfort, particularly on long rides.

“The stiffer the sole and the more stable the foot is on the pedal, the less rotation and shear forces there are – and the less strain there is,” explains Klaus. “That’s what it all comes down to: the less rotation we have throughout the entire system, the more propulsion we get.”

So it is not primarily a matter of actively pulling upwards, but of keeping the entire system – comprising the pedal, shoe and leg – as stable as possible. It is precisely this principle that can also be observed in successful professional athletes.

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How to make the settling-in period a success

Andrea Jeschke, an engineer and cycling coach, regularly helps people get started with the clip-in system. Her most important tip is: “Set the release tension to the minimum. Many people aren’t even aware that you can do that.”

Shimano SPD pedals from the mountain bike range are particularly suitable for beginners. They can be adjusted very precisely and can also be used on many other types of bike without any problems.

The experts recommend a step-by-step approach:

1. Set the trigger hardness as low as possible. This makes it easier to release your foot from the pedal.
2. Practise whilst standing. Lean the bike against a wall or railing and practise clipping in and out repeatedly.
3. Go for short practice rides. Practise clipping in and out on a quiet stretch of road. “It looks a bit silly, but it really helps to make it second nature,” says Sebastian Klaus.
4. Incorporating exercise into your daily training routine. Andrea Jeschke, for example, uses one-legged pedalling for this. In doing so, the sequence of movements is repeated regularly, almost as an afterthought.

Would it work with normal shoes as well?

Many people deliberately choose not to use clipless pedals and cycle in trainers or sneakers. According to Sebastian Klaus, the stiffness of the sole is crucial in this regard.

“The softer the sole, the more twisting there is in the shoe and the more rotational movements occur,” he explains. This not only results in a loss of power; in the long term, the additional movements can also contribute to knee problems.

His advice for cyclists without a clip-in system: trail running shoes. These usually have a much sturdier sole and are therefore better suited to sporty cycling than many classic leisure shoes. Klaus, on the other hand, considers heavily cushioned lifestyle trainers to be more suitable for short everyday journeys than for longer, sporty rides.

If you ride without clipless pedals, you should opt for good flat pedals

Even without a clip-in system, the choice of pedals plays an important role. Sebastian Klaus recommends sturdy flat pedals designed for mountain biking, ideally made of metal and fitted with steel pins.

The small pins ensure that the shoe grips the pedal securely. Particularly in wet conditions, they offer significantly more grip than the simple plastic pedals fitted to many standard bikes.

“That’s when it gets really dangerous,” says Klaus, referring to slippery plastic pedals. What’s more, power transmission is often significantly worse on such models.

Magnetic pedals as a compromise

Anyone who’s still a bit wary of clipless pedals can try magnetic pedals as an alternative. Here, magnets in the shoe and on the pedal hold the foot in place. At the same time, the connection releases immediately if the foot moves sideways. “That’s quite good if you’re a bit wary,” says Klaus.

Nevertheless, he sees the solution more as an interim step. A truly secure connection between rider and bike is not established. If the system starts to move, grip is quickly lost. Consequently, power transfer is also weaker than with traditional clipless pedals. Magnetic pedals can therefore help beginners get started, but they only partially replace the advantages of a genuine clipless system.