Safe Use of Flat Pedals and Cleats.
Getting Started
When most riders start cycling, they will use, what is known as “flat pedals” where your shoes simply sit on the pedals.
There are great advantages to using flat pedals, as you can wear ordinary shoes, like joggers, making walking easy at the coffee stop. When you come to a stop, simply lift your foot off the pedal and place it on the ground.
Flat pedals do have some downside. Some shoes can get slippery, especially if they get wet, so your foot can slip off the pedal.
Unfortunately, we also experience some bumpy paths and these bumps can dislodge your foot from the pedal and a fall can result.
A standard flat pedal, as supplied on many new bikes. These are easy to use but can become slippery.
Cleats.
So what are the options and do you need to go to “clompy” shoes? There are many different systems that allow your shoes to clip onto the pedal, but these can be divided up into two main types, SPD pedals, sometimes called mountain bike pedals, and SPD-SL also known as road pedals.
Despite the names, the SPD systems can also be used on road bikes. The advantages of clipless pedals are the same for each pedal type. You are locked onto the bike for greater stability.
Irrespective of the system used, riders who use cleats will sprout the advantages of their choice and would not go back to flat pedals.
SPD Pedals
SPD, or mountain bike pedals, are a two-bolt system which are matched with shoes that have a recessed cleat. This allows for easy walking so are very useful matched in touring or off-road applications where you may need to walk up a gravel hill.
Some brands even supply sandals with cleats for summer, but don’t forget the sunscreen. Most are double sided so it’s very easy to locate the pedal and clip in. You can also get pedals that have an SPD clip on one side and a flat pedal on the other, to allow for various situations.
An example of an SPD pedal and shoe cleat. The front of the cleat slips under the raised section at the front and the rear then clips in. Note the adjustment at the rear of the pedal which allow the user to make the cleating action more or less positive.
SPD-SL Pedals
SPD-SL, or road pedals, are a three-bolt system and are used almost exclusively on road bikes and are what most people would know as “clompy” shoes. The cleat isn’t recessed into the shoe so walking is harder.
Being plastic, they can be slippery. The front of the cleat slips into the front of the pedal then clips in at the rear. The pedal is weighted to the rear which assists with locating the pedal. These pedals are one sided so you need to locate this to clip in.
The advantages of SPD-SL pedals is the cleat area is larger and so allows for better transfer of power. Whilst it is possible to get cleat covers, walking can wear down the cleat, resulting in a need to replace them, possibly every six to 12 months, depending on usage.
The three-screw system allows for adjustment of the cleat position to suit the individual but for every right set up, there are many that can be incorrect. The objective is to place the pedal under the ball of the foot. Get your bike shop to show you how.
An example of SDP-SL pedals and cleats. Note these are attached with three screws. The front, yellow section slides into the front of the pedal and the rear “bar” clips into the rear of the pedal. This cleat is showing signs of wear, which can make clipping in and out more difficult. When the yellow tabs have worn through, it’s time for new cleats. Again, the pedal tension can be adjusted.
Safe Use of Cleats
Clipping into either SPD or SPD-SL pedals is simply a matter of positioning your shoe and pressing down. You will hear a click and, when you pull your foot up, it will remain attached to the pedal.
Un-clipping is simply a matter of twisting your foot, however, this is where many riders have issues. Most riders using cleats have found themselves not un-clipping in time, or un-clipping on one side, only to overbalance on the other side.
Injuries can be simply injured pride, grazing or a broken collar bone. As with any change, it is important to practice until you are confident.
There are a few points to consider to make it safer: Cleats can be adjusted so that the locking system is stronger or weaker.
Do not start with cleats adjusted too firmly, as this is more for the professionals. If you are not confident doing this, see your local bike shop.
Anticipate the need to unclip. Watch what is happening ahead and by unclipping you can hold your foot over the pedal. Some riders will unclip then hold their leg straight as an indication to following riders that they are slowing. It is better to unclip too early than too late.
By dropping one foot out of the cleat, you are ready to stop, whilst still having one pedal ready to push if you need to keep moving. This technique also shows riders behind that you are slowing. Also call “slowing” when doing so, as bikes tend not to have stop lights.
As with any change, it is important to practice until you are confident.
There are a few safety points to consider:
1. Cleats can be adjusted so that the locking system is stronger or weaker. Do not start with cleats adjusted too firmly, as this is more for the professionals. If you are not confident doing this, see your local bike shop.
2. Anticipate the need to unclip. Watch what is happening ahead and by unclipping you can hold your foot over the pedal. Some riders will unclip then hold their leg straight as an indication to following riders that they are slowing. It is better to unclip too early than too late.
3. You will find it more comfortable unclipping on one side or the other, but it is good to be able to do both sides. It is suggested that, in Australia, you unclip on the left side, if possible, as you are then leaning your bike away from the traffic in the event of a fall.
There is a lot of information on the web about pedals and cleats, such as this video below.
How To Use Clip-In Pedals and Cleats
If you are considering moving to clipless pedals, do your research and talk to other Bike North members.