So yesterday I walked into my lbs to pick up some lights and chain lube, and mentioned I needed new pedals and that the efficiency of clipless appealed to me. At the moment I have clips and straps which have mostly served me well, but I have noticed that when trying to generate power on the up stroke there is quite a bit of "float" between my shoe and the top of the cage/straps even when rather snugly adjusted. I also dig the appeal of generating power on the back stroke of the pedal.

So my questions are 3:

-From a fitness/mechanical standpoint with clipless do I still need to be very cognizant of spinning the full rotation of the cranks, or would the pedal/foot connection sort of take care of that and naturally adjust my body to it?

-What cleats/pedals/shoes are most recommended? This is for a 6-7 mi commute to work and running errands, so changing shoes at work is a ok. Having to lug a second pair to run to the grocery/liquor store not so much (i.e. I hope to be able to walk at least moderate amounts)? LBS guy said spd and either shimano pd-m520 or eggbeaters Candy X for what thats worth. I've seen Time ATACS mentioned as well.

-How is it riding in an urban setting? Part of my commute is downtown. Will the start stop on clipless with a fixed be a pain? I can't trackstand but hope to learn eventually, but assuming my clutzy nature prevents it ever happening? Most posters seemed to say its okay, and my own experience (OMG I CAN'T GET INTO MY CLIPS/STRAPS WHILE ITS MOVING ON MY FIXED F*CK HALP...oh wait its easy) tells me not to stress.

I guess mostly I feel like I need to experience it for myself to judge, the same as I needed to experience fixed to say whether I'd like it or not, but your input/responses to this stale question that I have searched would be appreciated.

One humble bike enthusiast to the next,

oneeyedhobbit