I tried to find an answer before posting...
I'm planning to compete in my first triathlon (sprint) in July. I have read what I can find on the transition process, however, I still can't find how much clipless pedals and shoes will improve my time, or better said how much will I loose by going back to cages and straps in my running shoes. The question I have is: Where is the break even point? How much time do I gain in the transitions and how much do I loose on the bike, assuming I am reasonably adept at shoe ditch/don....

Advice ?

you will hate yourself in the morning if you ride in running shoes. Mucho pressure points, point loading of the feet. you don't want that unless you really don't push on the pedals or care about finishing fast.

Clipless pedals are overrated. I almost always ride with platform pedals. The picture below was taken in March during a 117k populaire.


DSC_1619 by randomikew, on Flickr

my 2 cents, I like mini clips

There's no substitute for good clips and good bike shoes (even if they're mtn shoes and clips). They make the hills easier. Changing shoes is a minimal amount of time (if you're using speed laces) and I'm more comfortable (and I think my feet agree) making a change. Just practice changing into them. I've even changed socks when it's rained on the bike just so I can run in dry socks. Good luck!

If your a True Hammer Dog and have a shot at winning and are slow in the transition area go with cages/sneakers. If your new to racing and just need to get one under your belt use cages/sneakers..If your cycling is your strength and can make up time and hammer go with clips/ road shoes....it matters little Be comfy on the bike......follow your gut.

I second thehammerdog.

My first Duathlon I didn't own clip less pedals and I did just fine. I depends on many factors and they are all really up to you. Money, Competiveness, Distance etc... If you are just getting into it and going a short distance (less than 30 miles) then go with shoes no reason to pay lots of money for a expensive clip less setup.

I use clipless pedals and shoes when I race but I learned to undo them on the bike before transition to save time. I am not entirely sure that I go much faster with clipless shoes than if I was wearing regular tennis shoes but since my bike is outfitted that way and I have the equipment thats what I do. Not to mention it is sort of the norm to use a clipless setup. Also I have been beaten by guys without a clipless setup on steel vintage road bikes. So it's really up to you and how long/ how much you are willing to invest in this sport. I love cycling and I think cycling shoes are probably more comfortable on long rides than regular shoes would be but really I don't know because I have never tried but I like the fact that my feet position are constant with my pedals now.

Thanks for all the feedback...
I already have a clipless setup for my road bike and really like the riding that way. I have not ridden with the cages and straps since racing in the late 70's when I got out of biking. So when I got back into cycling last year I got a clipless setup. I suppose I could test it both ways and compare the results. Since this will be my first triathlon I'm just trying to get some ideas...


BTW, my bike shoes are not the "Tri" kind, i.e. they have ratcheting buckles.

I don't think it's so much a question of time as it is comfort. If you're used to clipping into the pedals, I think you'll do better clipped into the pedals. My guess is that you time it, any time gained by ease of changing shoes would be lost on the ride.

I've done one race with cages and one race with clipless pedals. Both were comfortable to me. This is by no means scientific and a very general estimate but I felt like the clipless pedals lost me about 20 seconds in the transition and I gained about 5 seconds per km in the race.