There are two “families” of Clip-in pedal systems: Road systems and off road systems. The first is preferred by road riders who plan to do very little walking but lots of riding, the sole is very rigid and smooth. This really helps pedalling efficiency and reduces weight, but they are awkward to walk in because the cleat comes into contact with the ground and the sole has no flex making you waddle like a duck! (You can purchase rubber cleat covers to make it a bit easier, and save wearing the cleats out).
The second – generally called a mountain biking shoe –have the cleat recessed in the sole and are preferred by mountain bikers, commuters and recreational riders because the cleats are hidden and the sole has a little bit of flex, and grips making them comfortable to walk in.
Beginners guide to road pedals
Pedals that take recessed cleats tend to be double sided, so you can clip in to either side without having to flip the pedal over. Shimano and a few others make pedals that have a clipless mechanism one side and a flat surface the other, but generally the road style pedals are one sided, which can be a little bit more fiddly to clip in to.
However, the larger cleat of road pedals provides a larger pedal area to support the foot which means you feel like you are standing on a nice big platform. Shimano also has a Click’R system which requires less effort to release than other designs and comes with ‘multi-release’ cleats that come out if you pull up too hard.
All types of pedals usually offer some form of adjustments, usually to the force required to clip in/out of the pedal (beginners should start on the loosest setting), and to the degree of ‘float’ i.e. how much lateral foot movement is allowed.
The amount of float required is a personal choice, but I’d suggest that anyone new to clipping in should probably start with at least some float, until a suitable cleat position can be found. Cleats should also be installed on your shoes by a member of bike shop staff; ideally one who is trained to do bike fits so that they work with your body’s natural alignment. Expect an element of trial and error, and make minor adjustments gradually.
