Originally Posted by PeteHski

Now there are still plenty of advocates of "pulling up" too, so ultimately you have to make up your own mind. My personal experience? Well I went from clipless mtb to flat mtb pedals a few years ago and all my PBs are with flat pedals. There is plenty of steep climbing involved in mtb and I'm pretty sure I didn't lose any power there. For road riding I still use clipless pedals and apart from the odd single leg drill, I don't make any conscious effort to pull up on the pedals. What I do though is focus on unweighting my legs on the upstroke so they are not still pushing down slightly with their own mass and tension. That's kind of my own definition of pedalling circles. But like I've read most pros actually do, I basically just mash the pedals naturally and don't overthink it. I pedal high cadence with both clipless and flat pedals too. Again being clipped in doesn't make a huge difference. But I do like the feeling and precision of being clipped in when road riding. I think it is a small advantage, but often wildly over-stated.