Bike Pedals

Bike pedals are more than attachment points for your feet: they determine how efficiently power travels from your leg to the wheel. Clipless pedals attach your cycling shoe to the pedal via a cleat. This allows you to apply force throughout the full pedalling motion, both downward and upward, making your pedal stroke rounder and more powerful. Your foot is always in exactly the right position, pressure points after long rides disappear and at higher wattages you get more out of every stroke. Flat pedals are the simpler variant without a binding, for those who also want to cycle in regular shoes.

The range includes clipless pedals for road bikes and triathlon bikes with a wide three-bolt platform, MTB and gravel pedals with dual-entry and a compact two-bolt cleat that sits recessed in the sole, combination pedals and platform pedals for everyday use. The choice depends primarily on your bike type: a three-bolt system gives the best power transfer on a road bike, a two-bolt system offers more versatility on a mountain bike and gravel bike. If you choose clipless pedals, always combine them with the right road cycling shoes or MTB shoes, because the bolt pattern in the sole must match the pedal system.

Which bike pedals suit you?

The best bike pedals are those that match your bike, shoes and riding style. Below you will find a targeted recommendation for each situation.

You want maximum power transfer on a road bike or triathlon bike: choose clipless pedals with a wide platform and three-bolt cleat system. The large contact area distributes pressure evenly across your forefoot and prevents pressure points during long rides and races. Combine them with triathlon shoes that you can quickly put on and take off in the transition zone.

You want to clip in and out quickly on a mountain bike or gravel bike: choose clipless pedals with dual-entry and a compact two-bolt cleat. The cleat sits recessed in the sole so you can walk normally, mud does not build up in the binding and you clip in without looking, even on technical terrain.

As a triathlete you want to lose as little time as possible in the transition zone: pay extra attention to a smooth cleat mechanism. Many triathletes leave their shoes on the pedals and step in while already riding during T1 and T2. Also bring the rest of your bike setup up to standard with a good triathlon handlebar for an efficient aero position.

You sometimes want to cycle with regular shoes too: choose a combination pedal with a cleat mechanism on one side and a flat platform on the other. Ideal for those who switch daily between cycling shoes and street shoes, or want to let someone else ride occasionally.

You want reliable pedals without special shoes: choose flat pedals with a good grip pattern and stable platform. For commuting and recreational cycling this is the most accessible and practical choice.

Clipless pedals or flat pedals?

Clipless pedals deliver more return per pedal stroke because your foot is always in the right position and you can also apply force in the upward movement. For cyclists, triathletes and sporty mountain bikers they are the standard. The downside: you need special cycling shoes and the first rides require a short adjustment period. Flat pedals work immediately with any shoe, but at higher speeds and on longer rides you notice the difference in power transfer and efficiency. If you train regularly, ride long distances or compete, clipless pedals quickly pay back in comfort and performance. If you cycle recreationally or just want to ride without fuss, flat pedals are the logical choice.

What to look for when buying bike pedals?

Binding type and shoe compatibility

Clipless pedals come in two systems: two-bolt and three-bolt. Two-bolt pedals match MTB and gravel shoes with a recessed bolt pattern and walkable sole. Three-bolt pedals match road shoes and triathlon shoes with a wide stiff sole. Check which bolt pattern your shoes have before buying, because both systems are not interchangeable. If you buy shoes and pedals at the same time, match them to the same system immediately.

Release tension

The release tension determines how easily you unclip with a twist of your heel. Most pedals have adjustable tension via a small screw on the side. As a beginner, set this as low as possible: a light heel movement is then enough to unclip. Only increase the tension once you are fully confident and the movement is automatic.

Float

Float is the angle through which your foot can rotate while your shoe is still locked into the pedal. More float (6 to 9 degrees) is kinder to your knees and provides room on tiring rides. Less float (0 to 3 degrees) gives more direct power transfer but requires a precisely tuned knee position. Beginners and riders with knee problems preferably start with more float.

Cleats

Most clipless pedals for road bikes come without cleats; MTB pedals sometimes include them. Always check the product description. Plastic three-bolt cleats wear faster if you walk a lot on them; metal two-bolt cleats last considerably longer. Always mount new cleats in the position of your previous set to avoid overloading joints.

Our advice: always buy pedals and shoes as a combination and deliberately set the release tension light for the first few weeks. A correctly adjusted cleat in the right position prevents by far the most knee and foot problems.

Who are bike pedals suitable for?

• Triathletes who want to win every second in the transition zone and ride as efficiently as possible on the bike. Clipless pedals with a wide platform and smooth entry are standard for every triathlon distance.
• Cyclists and sporty riders who ride long distances and benefit from a rounder, more powerful pedal stroke with fewer pressure points after an hour in the saddle.
• Mountain bikers and gravel riders who want to ride versatilely and also need to be on foot on technical terrain. A two-bolt system gives the freedom to cycle and walk in the same shoe.
• Beginners switching for the first time from flat to clipless pedals. Adjustment happens faster than expected: set the tension low, practise in a quiet spot and after a week you clip in and out instinctively.
• Commuters and recreational cyclists who want to go out the door in regular shoes too. A combination pedal or flat pedal offers the most flexibility here.

Need help choosing?

Would you like to buy bike pedals but are not quite sure which pair best matches your wishes and needs? We are happy to help. You can reach our triathlon specialists by phone at +31 (0)413-256800, send an email or visit our triathlon store in Volkel, the Netherlands.

Frequently asked questions about bike pedals

What do I need besides the clipless pedals themselves?

You always need cycling shoes with the right bolt pattern and matching cleats. Three-bolt pedals require road shoes or triathlon shoes with a wide stiff sole. Two-bolt pedals match MTB or gravel shoes with a recessed bolt pattern that also allows walking. Many MTB pedals come with cleats included; for road pedals you generally buy them separately. Check the product description and verify that the bolts supplied fit your shoes.

Are clipless pedals dangerous for beginners?

Most people get used to them within a few rides. Set the release tension as low as possible at the start: a light twist of your heel outward is then enough to unclip. Practise clipping in and out on a quiet stretch of road or standing still with one hand against a wall. Forgetting to unclip the first time at a traffic light is almost a rite of passage, but at low speed it is very manageable. After a week or two you clip in and out without thinking.

Which pedals should I choose for triathlon?

For a triathlon bike you almost always choose clipless pedals with a three-bolt cleat system and wide platform, because power transfer on the bike weighs heaviest. Many triathletes leave their shoes on the pedals in the transition zone and step in while already riding: a smooth and predictable cleat mechanism is an advantage. If you are riding your first triathlon, clipless pedals with dual-entry are a good alternative because you can then also walk to your bike without shuffling.

How do I set up cleats correctly?

Centre the cleat so that the ball of your foot falls exactly above the pedal axle. A neutral or slightly outward position of your foot is the starting point for most riders. Always replicate the position of your previous cleats when replacing: your joints and muscles are accustomed to that position. Ride in for a few weeks after each adjustment and only correct if you experience pressure points or discomfort in the knee.

How long do cleats last?

Plastic three-bolt cleats for road bikes wear fastest, especially if you walk on them regularly. Expect roughly a season or around 5,000 to 8,000 kilometres. Metal two-bolt cleats for mountain bikes last considerably longer. Many cleats have a wear indicator on the edges. Replace them when you unclip spontaneously more often or find it harder to release: those are signs that the cleat mechanism is losing its grip.