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Clipless pedals – how much quicker than flats?

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  • November 4, 2019 at 1:29 pm #30247
    Tom_77

    I did a Duathlon yesterday – 5k run, 25k bike, 5k run. My bike has flat pedals with strapless toe clips, so I just wore my running shoes for the whole event. Almost everyone else was using clipless pedals.

    If I switch over to clipless pedals, I’d need to change shoes twice during the event. I think that would cost me about a minute in total. Would I make up that lost time on the bike by using clipless pedals? I was just over 50 minutes for the bike leg, so I’d need to be 2% quicker for it to be worth it.

     

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  • November 11, 2019 at 1:54 pm #952011
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    Tom_77

    Did my first ride with

    Did my first ride with clipless pedals yesterday, my initial impression is pretty positive.

    Got some Shimano Click’R pedals (the clipless pedals for noobs). Surprised by how much “float” they had, didn’t feel as locked in as a thought. Unclipping was easy enough, clipping in was a little hit and miss – usually it was taking me 2 or 3 goes to connect properly. Should get better with practise. The pedals have a reasonable amount of platform on them so I can still get started without being clipped in.

    Looking at my Strava for the ride I was a little quicker than previous rides, although that may just have been the weather. Too early to draw any firm conclusions.

     

    November 8, 2019 at 12:19 am #952009
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    Argus Tuft
    Michael Scott wrote:
    cougie wrote:
    Michael Scott wrote:
    Why is this even a discussion Stop swimming and running just cycle

     

    DUATHLON.

     

    There’s a clue in the word there. 

    Sorry I didn’t make it clear, but it was a general comment about anyone engaging in pointless activities other than cycling

    As sporting activities,aren’t all three equally pointless,(or valid ).I hope you’re joking,but fear you’re not.                                            

    November 7, 2019 at 9:05 pm #952007
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    JohnnyRemo

    Yeah – trainers are just as

    Yeah – trainers are just as good – that’s why all the pros use them for testing…

    Clipless, tri-bars and some advice on your aero position and you’ll take minutes off your time.

    November 7, 2019 at 1:26 pm #952005
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    HLaB
    Rod Marton wrote:
    Many years ago I turned up to a time trial only to discover that I had forgotton my cycling shoes. So I rode it in trainers. On clipless pedals. After the event I was surprised to find that I was no slower than usual, though my feet hurt like hell. So I suspect you won’t see much improvement in speed if you go clipless. Don’t get me wrong, clipless pedals have many advantages, just speed is not one of them.

    My mate done the same and set a PB 🙂

    I think if your pedaling style is good flats are just as efficient if not better, without locking your feet (knees) to a more fixed position 🙂

    November 7, 2019 at 11:22 am #952003
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    Kendalred
    Tom_77 wrote:
    I’m going to give clipless pedals a go, see how I get on with them. I can always go back to my old pedals if it doesn’t work out.

     

    I need to look at aero too (there does seem to be a fair amount of data around for that at least). Saw quite a few people with tri bars, little bit nervous about using those though.

     

    Yes, that’s probably the way to go first. You can pick up a decent set quite cheaply from Planet X or ebay.

    https://www.planetx.co.uk/i/q/HBSELKP58/selcof-kp58-clip-on-aero-bar—alloy

    https://www.planetx.co.uk/i/q/HBSELKP56/selcof-kp56-clip-on-aero-bar—alloy

    One thing that can be slightly confusing with this is the style of extensions that you get (the actual protruding aero bars). As per the links, they can either be pretty much straight, therefore pushing your hands out front, or curved to bring your hands higher. The current thinking seems to be that the ‘Preying Mantis’ position is actually more efficient. Of course at amateur level the gains will be tiny, and overall comfort is more important.

    Regarding footwear – I suppose for shorter events (duathlon, sprint triathlon), then trainers would be fine, but if you wanted to do longer events then I think stiffer soled shoes would be more efficient and comfortable. A good compromise, pedal wise, would be hybrids with flat on one side and an SPD fitting on the other. Decathlon do a version for about £25.

    November 6, 2019 at 1:21 pm #952001
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    ChrisB200SX
    Tom_77 wrote:
    I’m going to give clipless pedals a go, see how I get on with them. I can always go back to my old pedals if it doesn’t work out.

     

    I need to look at aero too (there does seem to be a fair amount of data around for that at least). Saw quite a few people with tri bars, little bit nervous about using those though.

     


    Aero is everything!

    November 6, 2019 at 1:11 pm #951999
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    Griff500

    CXR94Di2 wrote:

    CXR94Di2 wrote:
    Mb747 wrote:

    Pulling up should generall be avoided

    https://www.cyclingweekly.com/fitness/training/how-to-pedal-efficiently-173185

     

    I don’t agree with that analysis. Just pressing down from 3pm to around 6pm wastes alot of potential to apply more to the power stroke. Pushing over the top of the pedal stroke and pulling back and up a little increase force over a wider arc. I personally found it reduces particular muscle stress whilst increasing cadence.

    I spent a whole winter on the turbo learning to improve my pedal action and cadence.

    I may not be more powerful in higher threshold, but I can sustain my power for longer


    It’s an odd article if it is intended as a scientific analysis. The terms “maximum power” and “maximum efficiency” are used interchangeably. They aren’t the same thing. Not even close! For me, pulling up is more about using different muscle groups to aid endurance. I live in France, and my cycling is all about big climbs. If I’m grinding away for half an hour or so, I suffer less fatigue if I use more of the pedal stroke.

    November 6, 2019 at 9:07 am #951997
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    Michael Scott
    cougie wrote:
    Michael Scott wrote:
    Why is this even a discussion Stop swimming and running just cycle

     

    DUATHLON.

     

    There’s a clue in the word there. 

    Sorry I didn’t make it clear, but it was a general comment about anyone engaging in pointless activities other than cycling

    November 5, 2019 at 4:27 pm #951995
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    EddyBerckx

    dave atkinson wrote:

    dave atkinson wrote:
    Tom_77 wrote:

    I’m going to give clipless pedals a go, see how I get on with them. I can always go back to my old pedals if it doesn’t work out.

     

    I need to look at aero too (there does seem to be a fair amount of data around for that at least). Saw quite a few people with tri bars, little bit nervous about using those though.

     

    tri bars will save you at least a minute over 25km, it’s the single biggest thing you can do to make yourself more aero.

     

    At least at first, save your money on pedals/shoes and buy some tri bars and if you have the money, an aero helmet/skinsuit etc

    November 5, 2019 at 3:53 pm #951993
    0
    cougie

    Michael Scott wrote:

    Michael Scott wrote:
    Why is this even a discussion Stop swimming and running just cycle

     

    DUATHLON.

     

    There’s a clue in the word there. 

    November 5, 2019 at 3:25 pm #951991
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    dave atkinson

    Tom_77 wrote:

    Tom_77 wrote:

    I’m going to give clipless pedals a go, see how I get on with them. I can always go back to my old pedals if it doesn’t work out.

     

    I need to look at aero too (there does seem to be a fair amount of data around for that at least). Saw quite a few people with tri bars, little bit nervous about using those though.

     

    tri bars will save you at least a minute over 25km, it’s the single biggest thing you can do to make yourself more aero.

    November 5, 2019 at 2:19 pm #951989
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    CXR94Di2

    Using a set of tri bars will
    Using a set of tri bars will be by far the biggest bang for your buck. I assumed you were using a TT bike already.

    November 5, 2019 at 2:16 pm #951987
    0
    rjfrussell
    rjfrussell wrote:
    I have a feeling there may be a GCN video where they experimented and found, counter-intuitively perhaps, that on an indoor trainer they were faster on flats.

     

    But I may be misremembering. 

     

     

     

    November 5, 2019 at 2:09 pm #951985
    0
    Tom_77

    I’m going to give clipless

    I’m going to give clipless pedals a go, see how I get on with them. I can always go back to my old pedals if it doesn’t work out.

     

    I need to look at aero too (there does seem to be a fair amount of data around for that at least). Saw quite a few people with tri bars, little bit nervous about using those though.

     

    November 5, 2019 at 10:42 am #951983
    0
    Rod Marton

    Many years ago I turned up to

    Many years ago I turned up to a time trial only to discover that I had forgotton my cycling shoes. So I rode it in trainers. On clipless pedals. After the event I was surprised to find that I was no slower than usual, though my feet hurt like hell. So I suspect you won’t see much improvement in speed if you go clipless. Don’t get me wrong, clipless pedals have many advantages, just speed is not one of them.

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