Flats vs. Clipless: Please prove me wrong & why I won’t let it go…
At the heart of this it my belief that clipless pedals hurt people. One of my earliest influences in this industry was Ian King and he always preached injury prevention first and foremost. He always said “If you’re hurt it don’t matter how fit and fast you are”.
One of the things that I keep throwing out there but keeps getting glossed over is the 85% overuse injury rate among cyclists. I personally don’t think that cycling is a dangerous sport and that the vast majority of participants are simply doomed to some sort of ongoing knee, back or neck issue. Much like running, which suffers from 80%+ overuse injury rates as well, I think that it is not the activity but how we’ve screwed it up by trying to “improve” on how Mother Nature made us to move.
Add in the riders who get hurt from their clipless pedals either popping out when they were not expecting it or couldn’t get out when they needed to and you have a lot of riders suffering. Even if you had to take a significant performance decrease I’d still argue that flats are, functionally speaking, better and that clipless pedals should be reserved to racing situations only.
However, this is not the case. The two examples that people always fall back on in the “every pro does it” argument is XC and gated racing, two extremes that don’t represent real trail riding. Let’s take XC racing off the table – sure, there may be some technical features on some pro courses but until every course steps up and you get penalized for jumping off and running over technical features then I’m not buying it. And let’s take gated racing off as well since most of us don’t have a gate start at the trail head. My message is for the average rider out there who wants to ride faster and with more confidence on the trail.
DH racing is seeing more and more flat pedal riders making podiums so there is nothing definitive there and the vast majority of those guys can rip trail with flats. Your average freeride/ slopestyle/ dirt jump rider can rip trail as beautifully as anyone and the vast majority of them don’t clip in. I’m not talking about road riding on dirt or gated racing, I’m talking about mountain biking with technical trail features and “pucker up” moments.
So, if there is no real advantage to clipless pedals (since they simply feed into a dysfunction while you can fix your movement to better power flat pedals) then what it boils down to is are you willing to accept the injury risk associated with them? I’ve literally had dozens of riders make the switch and report no decrease in performance (once they got the technique down), an increase in fun and a decrease in chronic pain.
If you still think I’m wrong then please answer these question…
- Where is all the science that proves that clipless pedals are definitively better? If you don’t believe me then why believe the clipless argument without doing some research and seeing for yourself what proof they have? Look at the studies, too, because research done on riders in a seated position doesn’t necessarily translate over to the standing position.
- Am I wrong about my description of how the human body is made to produce lower body movement (using the hips to push through the “dead spot” instead of using the hip flexors to pull through) and how the foot is supposed to articulate during movement?
- Am I wrong in my description of how sitting and spinning with clipless pedals is completely removed from the description of proper movement? Or my description of how the clipless pedal interface and shoes screw up the natural inward rolling motion the foot is supposed to cycle though?
- Am I wrong in my assessment that the “sit and spin with clipless” mindset, and the horrendously dysfunctional movement it wreaks on the body, is at the heart of an 85% overuse injury rate?
If we can not refute these points then I think that there is something there. No one I’ve spoken with yet can refute all of these points which is why I’m starting to get a bit more vocal with my thoughts. In fact, last week I was visiting with Alwyn and Rachael Cosgrove, two of the best strength coaches in the country, and when I asked them about it they both told me that they couldn’t refute my logic and there was probably something there.
I don’t say this stuff just for the shock value as I really don’t care either way. Like I said in my podcast about this, I don’t own stock in flats pedals and 5-10 shoes, I just want to get to the truth. If someone can prove to me that clipless pedals offer a real advantage and don’t contribute to that 85% injury rate then I’ll admit I was wrong and go about developing the best programs in the world to take advantage of that.
So I won’t just let it go as long as people are needlessly wearing out their knees, hips, low back and neck. I won’t just chalk it up to “personal preference” as long as most new riders are encouraged to go clipless based on lies and half-truths and end up one of the timid souls I see every day on the trail who’s progression stagnated long ago.
While I will back off the statement that they are “worthless” (I’m sure that they offer someone some sort of advantage in some type of race) I won’t back off my assertion that they offer nothing but an increase in overuse injuries for the average rider who just wants to rip some sweet trail and keep enjoying some progression every year. Entire sports have been wrong about things before so ignoring my points and falling back on the “that’s not how everyone else does it” argument is a bit short sighted. Sports progress and I think that our sport, the sport of mountain biking, can progress past this road riding influence.
-James Wilson-
Barefoot Pedaling & Flat Pedals, Mountain Bike Strength Training
I rode MTB for most of my teenage years (90′s). I rode toe clips back then. The bike shop guys tried to get me to try clipless when they were new, but I stuck with the toe clips (primarily due to money issues, I was a broke teenager). I recently got back into the sport and have been riding for a little over 6 months. When I got my new bike, I put my old toe clips on it, and was LOVING being back into the sport. Everything came right back to me (except my endurance – the reason why I found this site in the first place).
After going on several group rides, I noticed almost everyone was sporting those must have clipless pedals, and those who did not have them were on some level, looked at like newbie/beginners. I was not really pressured into switching, but as an observant person, I figured, hey if everyone else is using them, I probably should be too.
So I went out and got some good Shimano shoes, and a pair of crank brothers eggbeaters (3′s). I practiced in the park (on grass) for a few hours and had the hang of clipping in and out, and thought I had the hang of it. Everyone told me “you will crash your first time out”. I thought to myself, nope, not me, I have the hang of this. First ride out, I fell. I spun out my rear wheel on a steep climb, came to an abrupt stop, and instinctively tried to lift my foot off the pedal, and then quickly remembered I was clipped and twisted my foot, as I was lying on the ground with a bloody elbow, just a few feet away from a large cactus (could have been MUCH worse).
Since then I have been out riding with them a dozen or so times. I did notice a small improvement in my pedaling efficiency, but at what COST? On EVERY climb I am analyzing what path to take to make sure there is not a cactus or large bolder that I could possible fall on (so it is affecting my line), I am also waking up a lot of hills I would usually just hammer up. Downhills I am freaked out by some of the staircase drops I used to fly down, the thought of me going OTB bike and all scares the bejesus out of me. So I am sometimes unclipping and resting my foot on that tiny egg beater (no way that is safe). All for what?
I am mountain biking for fitness, fun, and to get out into the outdoors. Not to race competitively and shave minutes off my lap time. This whole clipless thing has taken the FUN right out of my sport. I hate all of the thinking I am doing about clipping out (clipping in, even on steep inclines is really not an issue for me). I know some of the veterans say “you will get used to it, it will become second nature”. But at what expense? Broken arm/wrist, leg, missing teeth? No thanks.
I wish I had found this site before I made my purchase decision. Those expensive shoes and pedals are going to be gathering dust in my closet.
I am putting my toe clips back on the bike and researching the 5 10 shoes and platform pedals. I would love some recommendations on pedals and shoes, and where to get them (finding most local places do not carry them).
James, thank you SO much for putting this much FREE information out there. I am amazed how topics like this have an almost political or religions feel about them. People that claim they are not going to follow you because of your opinion on something crack me up. You are not forcing anyone to do anything, just putting information (great in my opinion), and they can do with it as they please. If they stop following you because they do not agree with one thing you say, then the could be missing out on some really good information, or not.
Thanks again, and you have a new long term follower (whether or not we agree on some things or not).
Dennis
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bikejames Reply:
January 6th, 2012 at 9:36 am
Thanks for sharing, I hope that as more riders find this site and see that they are not the only ones who think that clipless pedals are taking the fun out of trail riding more riders will not make that mistake in the first place.
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my sports/med doctor was very clear flat pedals are better for you in the long run, they help to maintain brain/nerve connections to the feet, your brain has to think about your feet and balance, and it’s use it or lose it, so when you turn 75 you have the brain power/coordination to stay standing despite other minor ailments. if you sit on the couch all your life don’t be surprised by random faceplants when your hair turns silver!!!
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bikejames Reply:
January 9th, 2012 at 10:58 am
You have a very progressive sports medicine doc, glad to hear they realize the importance of maintaining natural foot movement and contact.
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come on man …… the basis of your rejection of clipless pedals is the 85% injury rate – knees etc. I have been riding mtb, road for over 10 years – some competitive, mostly as a rider committed to fun and fitness. I haven’t had any injuries in knees etc (chronic, long term), of course listen to your body and back off if issues arise. The real contributor to the injury rate is the rider, clipless pedals are just a tool that I think offer some very nice advantages in XC terrain. But … yes, sure – there’s a skill set requirement to get over before you are proficient (also knowing how to fall) picking a fail line and knowing you can clip out. Once you get the balance, read terrain well clipless pedals are invaluable. However initially they are a liability.
Clipless pedals (I use egg beaters with float) allow you to pedal through rocky terrain, climb using ‘pull’ method if required (can’t do that with flats!!) and generally give me the certainty of pedal engagement no matter what I encounter. Additionally having the foot locked in offers a firm platform for spin pedaling. Now if you are referring to more leisure type riding agree there’s no advantage or reason to use clipless, however once familiar with clipless I think there’s a clear advantage for high performance type XC riding.
Think your argument is more a ‘bad tradesman blames his tools’ line, keep up the good work, apart from 29ers and clipless pedals I generally agree with most other things you write. Cheers, Mark AU.
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bikejames Reply:
January 24th, 2012 at 6:38 am
Thanks for the input but you need to dig around a bit more on the site, your understanding of pedaling technique is wrong as the “pulling up” or “spinning circles” has been shown in several studies to be less efficient than simply driving hard with the lead leg with a more passive return of the trail leg. Plus, I have never said that clipless pedals offer no advantage, simply that they should be used as a performance enhancer on race day, not as a crutch for every ride.
Check out this interview with bike fit expert Greg Choat to learn more:
http://www.bikejames.com/barefoot-pedaling-flat-pedals/applying-functional-movement-to-a-bike-fit/
Also, this one:
http://www.bikejames.com/barefoot-pedaling-flat-pedals/clipless-pedals-enhancing-performance-or-covering-up-dysfunction/
And this one:
http://www.bikejames.com/barefoot-pedaling-flat-pedals/the-1-lie-about-pedaling-technique/
I don’t blame you as the bike industry has done a great job of selling clipless pedals based on made up terms and bad advice. I am just trying to open rider’s eyes to that fact and save them some overuse injuries in the process – there is no denying that screwing with the how the foot articulates the way that clipless pedals do messes other things up.
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I’m just listening to your clipless pedal podcast and it reminds me of driving through your southern states in the usa and listening to fundamentalist christian commentators waffle on about stuff, as you probably realize you can mount any argument and quote any resource to qualify your position. Still don’t make it right or plausible.
If your argument/s had merit then wouldn’t we see elite athletes in the Tour for example using flat pedals? Surely their training, research and expertise would bring out the advantage and injury prevention you mention to justify flats in the tour (or are they brain washed by marketing???). Likewise in XC racing – similar situation there. Agree that in downhill, free ride and trails clipless pedals are not essential for elite levels, but you have also chosen cycling sports with the least pedalling required!!!! What about Cyclocross – clipless pedals are the default setting, track – clipless. BMX is the odd one out as they use flats at elite levels.
I agree with you regarding a new rider to mtb, clipless pedals can be difficult to master and in many ways are not essential, however as the rider progresses in skills and wants to maybe race I think they will be an essential tool for him or her. Keep up the debate.
Cheers.
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James, after my post and your reply in Sept. 2011, I did switch from toe clips to flats, just before a Better Ride clinic. They took a bit to get used to, especially over very bumpy sections or on steep climbs, but I’m still riding flats now, and I don’t think I’ll stop.
I’m riding harder stuff because I know I can dab or jump off easily if I need to (and because I learned some great techniques in the Better Ride clinic). I’m no longer having problems with foot bounce in bumpy sections or foot lift during climbs. I’ve also noticed that on days with temps in the 20′s and 30′s, my feet aren’t cold, and I’m sure it’s because the toe clips aren’t restricting circulation.
Sometimes I do think I’d climb a bit better with toe clips, but that slight advantage isn’t enough to make me stop using flats. I still want to get some 5-10s, but my current shoes are working fine.
Anyway, I thought you’d like to know that I took your advice to try flats, and it’s been a success for me.
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