By John Valentik, MS, CSCS, NASM-PES, CES

I’ve officially entered a new era of cycling — one where falling over at a stopping point is apparently a badge of honor.

A couple of months ago, Paige and I decided to upgrade from the old-school toe cages and sneakers to clip-in pedals. Shimano shoes and cleats to be exact! The idea was simple: if Paige and I are training for a half Ironman in June, every ounce of efficiency counts. The execution, however… well, that’s where things got interesting.

During one of my first rides, I rolled to a stop, forgot to unclip, and gracefully tipped over like a tree in slow motion. There I was, lying sideways, still attached to the bike — knee and ego both hurting. But jokes aside, that little spill was worth it. Because once I got comfortable clipping in, everything changed.

The difference is real. Clip-in pedals connect you directly to the bike — every push and pull of the pedal stroke becomes part of your power output. Instead of just pressing down, you’re engaging more muscle groups — hamstrings, glutes, even your hip flexors. That means less fatigue in your quads, better overall endurance, and more balanced strength development.

The result? Here’s a side-by-side comparison of two similar rides I’ve taken. The September ride is with cycling shoes and cleats, and the June ride is with normal sneakers. These two rides are close to the same mileage and elevation. While not extreme, with the cleats I rode faster with a lower heart rate, compared to regular sneakers riding slower and at a higher heart rate. My perceived effort was also lower with the cleats. Again, when factoring in multiple hours on a bike, these differences become much more significant!

To summarize this comparison…

• Increased efficiency: You’re transferring more of your effort into forward motion instead of wasted energy.
• More speed with less effort: You maintain momentum more easily and recover faster between pushes.
• Better muscle recruitment: It’s not just a leg workout — it’s a full lower-body coordinated effort.
• Greater control: Especially on climbs or sprints, you feel locked in (in a good way).

Sure, there’s a learning curve — and sometimes that curve leads you straight to the pavement. But the gains far outweigh the growing pains. Every ride since has felt smoother, faster, and more intentional.

As Paige and I build toward our half Ironman in June, these small upgrades matter. It’s a reminder that progress often looks awkward at first — whether it’s clipping into pedals, trying a new routine, or pushing into new territory. Growth usually starts with a wobble… or in my case, a slow-motion fall.

So here’s to getting up, dusting off, and clipping back in — because forward momentum beats fear every time.