The main role of your bicycle pedals are to transfer power from you to your rear wheel. Cycling shoes with clips, more commonly referred to as cleats, are designed to increase your power and efficiency by securely holding your foot to the pedal. With a cleat locked into the pedal, you will have power on both the downstroke and upstroke.
Cage
The most basic retention system is not a cleat, but a cage or basket. The cage is a curved piece of plastic, or metal, attached to the front of the pedal. This holds the rider's toe in place. A strap passes over the top of the toes to hold the foot on the pedal. This device is less secure than a shoe-mounted cleat but is easier for the novice cyclist to disengage from the pedal when coming to a sudden stop.
Look
Look cleats are mounted on the bottom of the shoe with the cleat exposed. The Look style of cleat is designed for road bikes and is secure, but it can be difficult to disengage from the pedal at times since the cleat can only be removed by twisting the foot to one side. The cleats cover most of the shoe's width to dissipate the force across the foot. Since the cleat is exposed, it is not suitable for mountain biking or any activity that requires the cyclist to frequently dismount and walk.
Speedplay
Speedplay cleats are smaller than Look cleats but are designed to allow the rider to clip in and disengage from any direction. As a result of the smaller surface area, more force is transmitted to the rider's foot and this clip style may not be suitable for longer rides.
SPD
SPD, or Shimano Pedaling Dynamics, features a cleat that is recessed into the bottom of the shoe, allowing the rider to walk normally after dismounting from the bike. These are frequently used in mountain biking, but are gaining popularity with urban cyclists and bicycle commuters.
References
- "The Bicycling Guide to Complete Bicycle Maintenance & Repair;" Todd Downs; 2005
- "Mountain Bike Performance Handbook;" Leonard Zinn; 1998
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