Speed demons, take note: The fastest cyclists don't just push down on their pedals --- they also pull up on them to generate even more crank force. The ability to pull up on a pedal requires firm and steady contact with the pedal, the type of contact clipless pedals were designed for. Although the debate between the efficiency of clipless pedals versus toe clips rages among experts, the answer lies largely in comfort and personal preference.
Clipless Pedals
Clipless pedals are a bit of a misnomer, because you're still "locked in" to the pedal, similar to the way your snowboard bindings attach you to your board. Clipless pedals require specialized bike shoes with cleats that snap into place on the pedals --- keeping your foot in the most advantageous pedal position, with the ball of your foot directly over the center of the pedal. Clipless pedals don't have toe clips, the big, bulky cage of straps that keeps your foot in place on the pedal --- the cleats do the job instead. To snap your foot out of the "lock," you twist your heel slightly to disengage the cleat and pedal bolt. This is the part that causes trouble for novices; make sure you remember to disengage the foot that must touch the ground well before you need to come to a stop.
Advantages
According to "The Complete Guide to Public Safety Cycling" by the International Police Mountain Bike Association, clipless pedals are the most efficient when you need to get the most power and speed from every stroke. They're also the most secure way to keep your foot attached to the bike pedal, which means you lose less energy from foot slippage or lack of contact between your foot and the bike pedal. You can adjust the amount of tension in the pedal grip, allowing confident, experienced riders to keep their feet securely attached. Less-experienced riders can decrease the pedal's grip tension and allow for easier stops and dismounts.
Drawbacks
The International Police Mountain Bike Association notes that clipless pedals and the accompanying bike shoes are more expensive than pedals with toe clips, which can be used with ordinary athletic shoes. Clipless systems also require a bit more maintenance --- you'll need to keep the cleats, bolts and tension springs clean to make sure the cleats and bolts lock together securely. Also, if you don't purchase clipless bike shoes with recessed cleats, you may find it hard to dismount and walk around. If you're using your bike to run errands or take in scenic byways with frequent photo ops or restroom stops, you may find walking awkward.
Speed
If speed is your goal, consider giving clipless pedals a try. In "Mountain Bike Magazine's Complete Guide to Mountain Biking Skills," contributing author Bill Strickland reports that clipless pedals give you maximum speed, power, climbing ability and control. Going clipless, he writes, offers a more efficient energy transfer between you and the bike. It's not that the pedals themselves produce higher speeds --- they don't. But they do transfer more of your energy to the bike, so you're likely to go faster without exerting yourself any more than you already do.
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