If there’s one thing the cycling industry loves, it’s pushing clipless pedals as the “must-have” option for every rider, regardless of their needs, experience, or goals. Sure, things have gotten better since I started riding 25 years ago but there is still an underlying message that “real mountain bikers” use clipless pedals and that there is a level of performance that is impossible without them.

And maybe that’s true for pro riders – although I’d still argue that it isn’t – but either way, as an older rider, you’ve probably noticed that what works for a 25-year-old hammering out miles in a race doesn’t necessarily work for someone looking to ride for a lifetime.

The truth is, flat pedals are not only a better choice—they’re the smarter choice for older riders who value comfort, joint health, and safety. Let’s break down why the hype around clipless pedals doesn’t hold up, and how flat pedals can improve your riding experience.

Comfort: The Most Underrated Factor in Performance

Here’s something the cycling industry doesn’t talk about enough: comfort matters. And I’m not just talking about how nice your ride feels—I’m talking about how comfort translates directly to performance. When you’re not distracted by pain, numbness, or awkward foot positioning, you can focus on what really matters: your technique, endurance, and enjoyment on the trail.

Flat pedals win hands down when it comes to comfort. They allow your feet to move naturally, finding the position that feels best for you at any given moment. Unlike clipless pedals, which lock your foot into a rigid position, flats let you shift your stance as needed to accommodate changes in terrain or body mechanics.

For older riders, this flexibility is a game-changer. As we age, our feet, ankles, and knees become less forgiving. Forcing them into a fixed position for hours on end can lead to discomfort, overuse injuries, and even chronic pain. Flat pedals eliminate these issues by letting your body move the way it was designed to.

Joint Health: Stop Punishing Your Body

One of the biggest lies the cycling industry tells us is that clipless pedals are “better for your biomechanics.” The reality is, locking your foot into one position isn’t natural—and it can wreak havoc on your joints over time.

Older riders, in particular, are more prone to joint pain and stiffness, especially in the knees and ankles. Clipless pedals exacerbate this by forcing your body into unnatural movement patterns. You might not feel it right away, but over time, the repetitive stress adds up.

Flat pedals, on the other hand, allow your feet to make micro-adjustments with every pedal stroke. This natural movement reduces strain on your joints, helping you avoid the aches and pains that can derail your riding goals. And let’s face it—when your joints feel good, you’re far more likely to keep riding for years to come.

Safety: When Things Go Sideways, Flats Have Your Back

If you’ve ever crashed while clipped in, you know how terrifying it can be. Instead of getting your foot down to stabilize or protect yourself, you’re stuck fighting to unclip as you go down. For older riders, this isn’t just inconvenient—it’s dangerous.

Flat pedals give you the freedom to react instantly. Need to dab a foot to save a sketchy line? No problem. Did you misjudge a feature and need to bail? Your feet are free to hit the ground in a split second. This can be the difference between walking away from a fall and nursing an injury for weeks (or longer).

The truth is, clipless pedals can make riders overconfident, encouraging them to push harder without the skills to back it up. Flats force you to ride smarter and with more intention, which leads to better handling, better decision-making, and ultimately, a safer ride.

Debunking the Myths About Clipless Pedals

Let’s tackle one of the biggest myths out there: that clipless pedals are essential for an efficient pedal stroke. This idea has been perpetuated by the cycling industry for decades, but science tells a different story.

Numerous studies have shown that the upstroke—the supposed advantage of being clipped in—contributes very little to your overall pedal stroke. The vast majority of your power comes from the downward push, which doesn’t require you to be locked into the pedal.

Flat pedals actually help you develop a more natural and effective pedal stroke because you can’t rely on the crutch of being clipped in. You have to learn how to properly engage your glutes, hamstrings, and core to generate power. Over time, this leads to a stronger, more efficient pedaling technique that serves you better on the trail.

And let’s not forget technical skills. Flats force you to master proper technique for moves like bunny hops, drops, and cornering. If you can do it on flats, you know your technique is solid—there’s no “cheating” by yanking up on your pedals. This focus on fundamentals makes you a better, more well-rounded rider.

Why the Cycling Industry Pushes Clipless Pedals

So, why does the cycling industry keep selling clipless pedals as the gold standard? It’s simple: profit. Clipless systems require special shoes, cleats, and maintenance, all of which keep you spending money. Flat pedals, by contrast, are simple, effective, and don’t require a pile of expensive accessories.

But just because something is marketed as “pro-level” doesn’t mean it’s right for you. The cycling industry isn’t designing products for older riders—they’re designing them for racers and elite athletes. As someone who wants to ride for a lifetime, you need to prioritize what works for your body and goals, not what sells magazines or looks cool at the trailhead.

The Bottom Line: Flats Are Better for Older Riders

Flat pedals aren’t just a good option for older riders—they’re the best option. They offer unmatched comfort, protect your joints, and keep you safer in case of a crash. They also help you develop better technique and riding skills, setting you up for a lifetime of success on the bike.

If you’ve been sticking with clipless pedals because you think you “need” them, it’s time to rethink that mindset. The freedom and benefits of flat pedals are undeniable, especially as you get older. So do yourself a favor: ditch the clips, embrace the flats, and start riding smarter, safer, and stronger today.

For a deeper dive into the benefits of flat pedals, check out The Flat Pedal Revolution Manifesto. It’s packed with insights and research that will change the way you think about pedals—and your riding.

Until next time…

Ride Strong,

James Wilson

MTB Strength Training Systems

p.s. Yes, I’m biased because I created them but if you really want the best experience for your feet on the trail as an older rider then the Catalyst Pedals are your best choice.

They are still the only pedal that is designed based on the science and movement principles that relate to the pedal stroke and how to properly support your foot for optimal comfort and support. You’ll find a lot of feedback on the Pedaling Innovations website from riders who found that their performance, comfort and confidence were all improved by simply providing their feet the natural support they need.

Plus they come with a money back guarantee and remain the only product in the cycling world bold enough to do that. The reason I feel confident enough to make that guarantee is because I know that once your try them you’ll never want to go back to small, unstable pedals. And if they don’t work for you then I don’t want to keep your money, that’s not fair and not what I’, about.

But even if you don’t want to take the step to try the Catalyst Pedals then at least give flat pedals a shot. Your feet, ankles, knees and low back will thank you.