January 11, 2026 · 3 min read

SPD Shoes and Clipless Pedals — Are They Worth It?

Clipless pedals are one of the first serious upgrades a developing cyclist considers. A foot locked to the pedal means it won't slip under a hard effort, and lets you drive the crank more smoothly through the whole revolution. Here's how they work, whether they really add power, and how to start without a painful fall.

How clipless pedals work

A metal cleat is bolted into the sole of the shoe and clicks into the pedal mechanism. You clip in by pressing your foot down; you clip out by rotating your heel outward. Release tension is adjusted with a screw on the pedal — start with it at its lightest setting.

Two main systems

For most beginners and recreational riders, SPD is more comfortable — you can walk normally in them, it's easier to hit the pedal, and the system forgives more.

Do they add more power?

A popular myth that needs some nuance. Studies show that, for a given effort, being clipped in doesn't meaningfully increase pedalling efficiency compared to a good flat platform. The real gains are elsewhere:

• Confidence and safety — the foot won't slip during a sprint or over bumps.
• Better technique — it's easier to keep an even, "round" stroke and a high cadence.
• Power in short, intense efforts — sprints, attacks, out-of-the-saddle climbs.

If you're working on power zones and cadence, being clipped in helps you hold clean technique for longer.

How not to fall over at a stop

The classic "clipless fall" — you stop, forget to unclip, and slowly tip over on the spot. How to avoid it:

1. Set the lightest release tension to start.
2. Practise clipping in and out leaning against a wall or on a trainer, until it becomes a habit.
3. Unclip ahead of time — always before you stop, not at the moment you stop.
4. Always unclip the same leg, the one you put down.

After a few rides the motion becomes automatic.

Cleat positioning

A badly positioned cleat is the most common cause of knee pain. Rules:

• cleat under the ball of the foot, not under the toes,
• foot positioned naturally, without forcing an angle,
• if your knees hurt after switching to SPD — check cleat position first, then saddle height.

Summary

Clipless pedals aren't a magic power add-on, but a real gain in confidence, technique and control — especially during intense efforts. To start, choose SPD (comfortable walking, easy clip-in), set the lightest release tension, practise against a wall, and get your cleat position right. After a few rides, it's hard to go back to flats.

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