So you want to make the switch to clipless pedals? That’s great! For a lot of cyclists, the switch from flat pedals to clipping in is a big deal—a milestone, if you will. And part of why it’s such a milestone is because it usually involves some bravery, as clipless pedals can be an intimidating prospect when you’re first starting out.
But don’t worry! We’re here to break down everything you need to know, with the help of experts, on pedaling with clipless pedals. And we promise: With practice, clipping in and clipping out will become as easy as riding a bike.
The Benefits of Pedaling With Clipless Pedals
Before we get into the nitty gritty about the skills you’ll need, let’s talk about the benefits of clipless pedals. The biggest benefit is that when you ride clipped in, you end up using more of your leg musculature during each revolution of your pedal stroke.
Because you’re literally attached to the pedal, you use not only your quads in the downstroke part of the revolution, but you also work your hamstrings, hip flexors, and glutes as you pull up.
All of those muscles at work translate to more power while you’re riding, especially as you refine your pedaling technique.
To get started, here’s your expert-backed guide to pedaling with clipless pedals—without falling over.
5 Steps to Learning How to Riding With Clipless Pedals
1. Find the Right Cleat Placement
“Cleat placement is paramount,” says Issac Denham, owner of bike fitting studio Befitting Bicycles in Wayne, Pennsylvania. “Since incorrect cleat placement can lead to injuries, we suggest booking time with a bike fitter to place your cleats. Having a professional install your cleats also ensures that they won’t be installed improperly or even upside down.”
2. Adjust the Tension
“Many clipless pedals have adjustable pedal tension. This is basically how hard the built-in spring holds the cleat in the pedal” says Dan Chabonov, Bicycling test editor. “Setting this tension as low as possible means you need less force to clip in and out of the pedals and can make the learning process a little easier.”
While most road pedals already come set at the lowest tension setting from the manufacturer, you can also easily make the adjustment.
“Typically out of the box, pedals are set up with the least amount of release tension,” says Becky Quinn, former pro, bike fitter, and owner of The Velo Shop in Emmaus, Pennsylvania. “When you use road cleats (Shimano or Look with 3 holes) the pedal tensioner is on the rear of the pedal on the top side. There is a small 3mm bolt that requires a 3mm Allen wrench to adjust the tension. It can be turned counterclockwise to loosen the tension or clockwise to tighten it. There is a small window on the back of the pedal that has a small horizontal pin that moves up or down depending on which way you turn the tensioner.”
If you adjust the tension on your pedals, make sure you confirm that the pins are in the same place on both the left and right pedal, so the release tension is the same on both sides.
3. Practice, Practice, Practice
Practice does indeed make perfect when it comes to learning how to pedal with clipless pedals. The goal is to become so comfortable with the movements that they become part of your muscle memory, so you don’t have to look down at your foot or pedal for longer than a quick glance.
When you’re just starting out pedaling with clipless pedals, do it inside first. “Practicing indoors either on a trainer, or even leaned up against a wall, can be a great place to start where you don’t have to worry about falling down or looking silly,” says Denham.
If you don’t have a trainer, hold yourself up on your bike in the center of a door frame. “You can sit on your bike in a door frame, which puts support within easy reach on both sides of your bike,” Chabonov suggests. While keeping yourself steady, practice the motion of clipping in and out.
How to Clip In and Out of Road Cleats:
To clip into your pedal, start with the pedal positioned at the 6 o’clock position.
“If you are using road cleats (three holes), softly lift the front of the pedal with your toe to flip it over so that you can engage. Your toe will be slightly pointed downward. Slide your foot forward until the tongue of the cleat stops on the lip of the pedal,” Quinn explains. “Once you can’t slide your foot any further forward, continue to pedal forward and add pressure to the pedal. It will click in. Sometimes you will need to rotate your heel inward or outward at the 6 o’clock position to engage securely.”
Then it’s time to clip out: “In order to practice clipping out of your pedals, place one leg all the way down to the bottom of the pedal stroke (6 o’clock). Then, firmly rotate your heel outward. Be sure to not roll your ankle,” Quinn advises. “The motion should be similar to that of smashing a bug under the ball of your foot.”
How to Clip In and Out of SPD/Mountain Bike Cleats:
SPD cleats, often referred to as mountain biking cleats, work very similarly to road cleats, and the technique for clipping in and out is almost exactly the same. The bonus is that you can typically clip in on both sides.
“Place the pedal at 6 o’clock and have your toe slightly downward and slide your foot along the pedal until it stops. Then continue to pedal and apply pressure. You will feel the cleat engage into the pedal,” Quinn says. “Rotate your foot in and out at the bottom of the stroke if you are having difficulty clipping in.”
The release is the exact same as road cleats too: Your foot remains neutral, while you rotate your heel outward in a quick motion; similar to smashing a bug with the ball of your foot.
While most people release their cleats by twisting their heel laterally to the outside, you can rotate your foot the other way if that feels better for you. “There is no wrong way so long as it feels comfortable,” Denham says.
4. Clip Out Before You Come To a Stop
If there is a single gem of advice we would love to pass on to every cyclist who has ever learned how to ride with clipless pedals, this would be it: Unclip the foot you intend to put down when you come to a stop before you come to a stop. “This is the most important piece of the puzzle,” says Quinn.
Once you unclip, “here is the most critical piece: Keep the unclipped foot on the pedal but continue to pedal a half stroke,” Quinn adds. “Once the foot that is still clipped in gets to the 6 o’clock position, coast and stand up. Your butt needs to get off the saddle. Continue to apply your rear brakes until you are almost at a stop. When you are about to come to a complete stop, apply your front brake and step down with the unclipped foot.”
5. You Might Fall…And That’s Okay
Remember how we said switching to clipless pedals is a cycling rite of passage of sorts? Well, so is falling over as you’re learning. Practicing while riding on grass can make the falls a little easier, and falling with the proper technique (yes, there’s a technique for falling, too!) will lower your chances of serious injury.
“You will fall. We all have done it and it’s okay,” says Quinn. “Just remember that if you start to fall over, turn your buttocks so you land on it. It is the most padding we have on our bodies. Putting out an arm can break a wrist. You most likely will only get a bruise on your butt.”
The most important thing is not to get in your head, beat yourself up, or give up. Falling over at least a few times has happened to every single cyclist who rides with clipless pedals.
“Everyone who has ridden a bike with clips has done it,” says Denham. “I promise we won't laugh at you, just try and fall somewhere soft.”
A Few More Pro Tricks to Pedaling With Clipless Pedals
- Use grease or Loctite for the cleat bolts and check them occasionally to make sure they are tight. Loose cleat bolts can result in cleats moving out of position, trouble clipping in or out, and even annoying squeaking sounds. Lube your pedals too, and change your cleats as needed so they function properly.
- When walking in road shoes, stay away from soft dirt and gravel if possible—they will clog up road cleats and make it harder to clip in or unclip.
- If riding off road, gravel, mountain, or cyclocross, make sure there is enough room between the cleat and the sole of your shoe for mud and sand to clear. Shims (spacers) can help.
- When in doubt, go to your local bike shop. They would be happy to help you set up your clipless system.
Natascha Grief is Bicycling’s Health & Fitness Editor. She started in the cycling industry as a bike mechanic a couple of decades ago, earning a couple pro-mechanic certifications and her USA Cycling Race Mechanic license. She went on to apprentice for framebuilder Brent Steelman in her hometown of Redwood City, California before spending several years working for both large and not-so-large cycling brands. She then switched gears and industries to earn multiple personal training certifications while honing her skills as a trainer and coach, specializing in functional training, corrective exercise, and body positive personal training. She began contributing regularly to Runner’s World and Bicycling as a freelance writer in 2020, and joined the editorial staff of Bicycling in 2022.
