OK, I know this is a rather silly question but I still have to ask it anyway. I'm mid 40's and use cycling for fitness. I have a decent road bike (Specialized Allez Expert Double) and really enjoy it. After 40 years of just mashing on the peddles I put clips on the bike and got shoes.

My question is how do I train myself to use them correctly and just what is correctly. Instead of mashing on them I should also be pulling with the off foot. Problem is it is difficult to concentrate on doing that and my knees end up really fatigued at the same time. What am I doing wrong and exactly how am I supposed to peddle with clips.

Go ahead and laugh (I would) but give me some advice also.

Thanks

D

So you got toe clips that attach to the existing pedals ? With a strap & buckle to keep your foot in place ? (Those are the old style now)
What shoes did you get ? Do they have a slotted cleat on the bottom to fit into your old-style pedals ?

Or did you mean you bought clipless pedals with shoes & cleat that "click" into the pedal ?

Try this:

1. Find a nice flat area
2. Clip in one pedal
3. Pedal for about a mile
4. Switch feet
5. Rinse and repeat

This exercise will point out your "dead zones" and will help you develop a full stroke.

Although I've been riding clipless for five years, I am curious to hear the input to improve. Subscribed.

The key is to find the right gear where you can concentrate on a smooth spinning motion. You should try to get the feeling that you are not deliberately pushing or pulling.

And what type of cadence do you ride at ? It's hard to have a fluid, smooth technique if you grind big gears.

Sorry, I meant clipless. I try to keep my cadence in the 70's. I do find myself grinding big gears sometimes but back down a gear or two once I realize it. Just seems like I could be way more efficient with the stroke than I am. There aren't any real flat stretches for any distance even though the kids that blow by me might say otherwise.

If I am hearing this right I should try to get into a lower gear and higher cadence (easier peddling) to get the feel and technique? Don't worry about speed at all.

Thanks

D

Up your cadence to 90.

Hey! This sounds like a good idea!

It was explained to me that you should pull back on the pedal towards the bottom of the stroke, like wiping your shoes on a rug. Take it a step further and push the pedal forward when nearing the top of the stroke, like when in mid stride when running. Keep in mind these exercises will cause sore muscles, the ones you haven't been using.

I dont think you need to actively pedal any differently than you do w/o clipless pedals. I think the benefits come w/ the added confidence that when you stand up and really mash up the hills that your feet arent going to slip off. when I start from a standstill I suppose I pull up alittle on the cranks just to get up to speed.

Similar to wiping you feet on a carpet, I was told to pretend you are scraping mud off your shoe on the back stroke. I am new to this as well and have to remind myself smooth is fast. See if you are bouncing up and down etc. It should be a nice fluid motion. As suggested, I was also told to use one foot at a time to get it down if you feel you are not doing it right. If I use the proper form I do tire faster since I am using more muscles than just mashing the pedals. It will get better with time though.

Today while going up a slight hill I decided I wasn't going to down shift as I did on previous rides. Instead I concentrated on my form and pedeled harder and actually gained some speed.

This actually helps a lot. While trying to focus on how I thought I was supposed to be doing it I was definitely using muscles not used to peddling with and got tired pretty quick in the legs. I just thought it was because of poor form. Maybe I was actually doing it correctly at that point. I can see where this will take some time to get used to and let these muscles catch back up to the rest. Gonna really be wore out after rides for a while.

Thanks for the help.

That's a beginner's cadence ... work your way up to somewhere between 80 and 90 rpm.

or 100

Yeah, it some reading to figure the clips where actually clipless and the straps were actually considered clips. The straps were called clips because there were little clips to the straps, that's my guess. Then when they came up with the real clips, the term had been taken.

Not yet ... he's a beginner and hasn't shown any interest in racing. 80-90 will do just fine for touring, long distance riding, or riding around the neighbourhood. If he's interested in racing, he'll want to work on a faster cadence.

Yes, no interest in racing (Too Old and legs far too short). What you have listed is where my interest is. Riding has been the most enjoyable way to loose weight and gain fitness. Riding a couple of centuries a year is a goal but right now I doubt I could complete a half century but we are working on it.

Thanks for the advice. This evening going to start focusing on getting the cadence up and not worry about speed or distance.