What Is The Most Efficient Pedalling Style? Testing Flat Vs. Clipless Pedals 28

Should you pedal in circles or just push down on the pedals? Only one way to find out!

Clipless pedals are used by every professional road cyclist, yet, according to some, these pedals just aren't as efficient as flat pedals.

Apparently, you shouldn't pull up or the pedals or pedal in 'circles', rather you should just push down.

We're not so sure about this so we took self-proclaimed circular pedaler, Simon Richardson, to the treadmill to test his VO2 Max, blood lactate levels and heart rate with a set of clipless pedals and a set of flats.

The findings? You'll have to watch and find out.

We want to hear from you! Don't forget to LIKE and SHARE this video and please add your thoughts on the test and the science behind it to the comments below!

Credit: Global Cycling Network
28 comments

View replies to: What Is The Most Efficient Pedalling Style? Testing Flat Vs. Clipless Pedals

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Billy Whizz
10 years ago
I ride with toe-clips on platform pedals (flat), which help to keep your feet on the pedals, i.e. not slipping / sliding forward off the pedals. The straps are NOT pulled tight either. This means I am efficient and do not have to pull-up with them too. I have been cycling for 50+ years, have tried cleats for10 years or so. never been 100% convinced about these pedal types & have reverted back to toe-clips for the last 2 years. I believe a rider can have more chance of not falling badly by simply braking & putting their feet on the floor (road) more easily.
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pvflyer
10 years ago
Pounds on ur gut...few years back I lost almost 70lbs and difference was day night , water and wine. Now I am back with the extra pounds and struggling all over again . But this time my bike is a lighter bike.
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Gravityfreak
10 years ago
PLEASE could you do another experiment: Test the difference between weight of the bike vs weight of the rider (i.e. is an lb saved on the bike going to produce more efficiency that an lb off the gut)
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Big Bird
10 years ago
Very interesting results, but even they say that it's not proper scientific method. They should certainly use a larger sample base, but also test clipped in versus the slippery flats versus proper flats and sticky shoes. With sticky shoes and proper bunny hop technique, one can get plenty of backwards and upwards forces going on.
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erik saunders
10 years ago
Most people are absolutely blown away to learn that flat pedals allow you to pedal at a lower percentage of vo2max at these lower outputs. But there is actually a lot of data from studies that show this to be true. It has more to do with lower recruitment of muscles because you are only pushing down. You get similar results from mid foot cleat placement clipped in.
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PointOne
10 years ago
That is not science sadly hahaha, N=1 is never science! This just proves what science proved in the 1960s to 1980s.
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Mike Kay
10 years ago
I have flats on all my bikes including my road bike, you need to use proper shoes and pedals (5:10's & Vaults for example) testing with cheap plastic pedals and hard plastic soul shoes is pointless.
My shoe/pedal combo works so well my pedal stroke lasts much longer than just pushing down, i do admit that being clipped in is better for those high explosive acceleration moments but flats are just too much more fun to worry about those small number of times.
There are so many more people that would benefit from using flats but use clips because they are told that they are more efficient, from beginners though to pros.
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onenerdykid*
10 years ago
But that's what they were wanting to prove: a pedal/shoe combination that allowed for pulling up vs a pedal/shoe combination that only allowed for pushing down. What "modern" flats & shoes allow is for both pushing down and pulling up (to a degree). It would have needed to be a different test, one that compared how much you can pull up with a clipless vs "modern" flat combo.
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Dirtyslim69
10 years ago
Just as a regular ole jo. I have been back and forth between both for years. I have never found a differences as far as efficiency with the right combination of pedals and shoes. I use clipless now and the only benefit I found is like you said Mike.. high explosive acceleration. Also, I can pedal through rocky and rooty terrain without having to worry about slipping off. With even 510s and nice flat pedals I would find myself coasting a lot more in sections. I have broken strava records with clipless probably for that reason alone, being able to pedal more but I also don't know how to flow like a pro. I am just a casual weekend warrior.
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Dave_Camp
10 years ago
I think people get confused in terms of Power vs. Efficiency.

Sure flat pedals might be more efficient pedaling slowly on smooth ground, but when it comes time to sprint what pedals do you want? For max Power you want to be using one leg to pull other to push.
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Jordan_Lewis
10 years ago
i think that the explanation of why treadmills work even though you are not going anywhere was extremely lacking and answered no questions.
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chillindrdude
10 years ago
I think current flat pedals with proper concavity and pins, coupled with "stealth" rubber or similar high friction soles have closed the gap considerably.

The above test didnt prove anything in my opinion. The clipless vs flats debate is just too rider subjective. I prefer clipless because i like that connected feeling to the bike, especially in the rough, i dont worry as much about my feet coming off the pedals. I also read somewhere that flats rider body position is alittle more rearward biased, and i like riding more neutral or slightly forward of neutral.
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enrico650
10 years ago
Lame , you need proper flat shoes and pedals.
The test doesn't take in to account time wasted clipping after a difficult turn or technical sections. Real situations during an MTB ride. this test is better suited for Road riding.
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pinityafairy
10 years ago
When used to a clipless pedal, there is no the wasted time clipping back in after a difficult turn. In fact, it's easier because one's foot goes back to where it should be. It takes some time to get used to though.

I rode flats for 5 years and have been clipless for 2 seasons now. I've gotten much faster as I've become one with the bike. I went back to flats for a day, and I quickly realized how bad the flats were in comparison. Aside from a rare bird like Sam Hill, clipless proves to be best for most. Would love to see how fast Sam would be on clipless pedals after he got used to them.
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enrico650
10 years ago
So,you never put a foot down?
I guess ridding all those fire roads does that to you.
Sam hill is on its second year on clipless and the moment he goes back to flats he wins a world cup. Go figure .
Maybe you need to start riding harder.
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gasnit
10 years ago
How about using proper flat pedals and shoes for an actual comparison...?
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Big Bird
10 years ago
The pedals were fine, though not as good as thinner pedals would be. The shoes were stupid. What were they thinking?
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fabdemaere
10 years ago
2080 watts on flats. He held the record for most power delivered at the tests for the Australian Sports Institute (all the clipped -in track cyclists delivered less power than him)
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AndySkeen
10 years ago
Plenty of people have gone above 2300w for 5s or more. Forstemann, Hoy, etc. Rennie is a monster, it's true, but still a good 10% off the top guys.