Indoor cycling classes gained notoriety in the late 1990s. The popularity for an intensive, high-calorie-burning workout continues today, with most gyms providing multiple classes on their schedule. Participants ride on a customized stationary bicycle and adjust their own resistance based on the teacher's instructions. The bicycle pedals have both straps for regular gym shoes and clipless inserts for cycling shoes. Deciding whether to use the straps or bringing your own cycling shoes is a personal decision with both options offering the benefit of an effective workout.
Difference Between Toe Clips/Straps and Clipless Pedals
The straps or cages on bike pedals were originally called "toe clips," even though the foot didn't actually clip into the pedal. This can be very confusing because the pedals for cycling shoes used today are called "clipless" even though the foot does clip into the pedal platform. Originally, they were called clipless to explain how they were different from the old fashioned toe clips described above. Hence, clipless meant "not toe clips," but something new and different. The name stuck and only recently are people calling them "clip pedals" now that toe clips aren't seen as much.
Benefits of Using Straps or Toe Clips
Using straps on the bike pedals allows you to cycle anywhere in regular gym shoes. The straps are adjustable and should feel snug, but not too tight. In general, the straps on the bike will still give you a high-intensity workout.
Disadvantages of Using Straps or Toe Clips
If the strap is too tight around your shoe, pain and numbness my result. Conversely, if the strap is too loose, your foot may slip out and the pedal may hit your foot or leg. This is especially possible during a high-cadence pedal stroke. From a biomechanical standpoint, using straps may also compromise the proper pedal stroke and increase hamstring, ankle and knee pain from improper alignment. Dr. Laurie Buob, MS, DC, and instructor at Lifetime Fitness in Austin, Texas, says that while straps are perfectly acceptable during class, they don't allow you to get full benefit of a circular pedal stroke. She advises that the proper pedal form should focus on both the push and pull. Straps limit the user to focus mostly on the downward push creating form fatigue and possible injury.
Benefits of Using Cycling Shoes
Dr. Buob finds that using clipless cycling shoes allows you to deliver more power through the even rotation of the crank. Not only are you able to pull efficiently on the upstroke, but cycling shoes also increase pedal power simply by placing your foot in the proper position on the pedal platform. Ideally, this decreases incidences of form fatigue and injury since one muscle group isn't doing most of the work.
Disadvantages of Using Cycling Shoes
The main disadvantages of cycling shoes are cost and style choices. Cycling shoes vary greatly in price, and high-end shoes can easily cost several hundred dollars. There is also a difference between mountain bike shoes and road cycling shoes. Both are adequate for indoor cycling class, as most stationary bike pedals accommodate several different shoe cleats. Dr. Buob recommends talking to a bicycling expert on the best options for shoes and pedal styles.
Another disadvantage of cycling shoes is the learning curve in using them with ease. Wearing cycling shoes in class is simple because there is no fear of falling. Still, it is good to practice clipping in and out quickly so that it becomes second nature if you do take your cycling to the roads.
Considerations
As an instructor, Dr. Buob stresses that using straps and regular gym shoes is adequate if you take an occasional class for cardio fitness. However, she recommends the cycling shoe investment if you cycle often and your goal is to become a stronger and more efficient cyclist both in class and on the roads.
References
- Dr. Laurie A Buob, MS, DC and Spin® Instructor at Lifetime Fitness; Austin, Texas
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