Without stirring up the clipped-in versus not clipped-in pedal debate a whole bunch, I’m going to shed some light on proper set-up and favorable shoe/pedal/cleat combinations for each, along with a few tips and tricks to get the most out of each set-up.
Well … what the heck, here’s my two cents on the “clipped” vs “no clips” great debate:
Guess what? Neither one is better! Each set-up has its advantages and disadvantages. Really, if you want to become the most well rounded and competent rider possible, get comfortable on both types of pedals.
Too often I see my students (and other beginner riders) riding with sub-par, junk for pedals. Pedal pressure is the most important element of controlling your bike. If you don’t have an excellent relationship between your bike and your feet, you’re at a major disadvantage when it comes to trying to ride the thing. You absolutely do not want to use cheap plastic pedals such as the kind that come with toe-straps with the straps simply removed. They have no traction and small platforms and are really quite dangerous. You also want to steer clear of cheap metal-cage pedals. Flat pedal technology has come a long way in recent years. A few years ago there were only a handful of quality flat pedal choices out there. Now, the choices in great flat pedals are darn near infinite!
Anyway, check back soon for the “clipped-in” version of this article. Put some serious thought into learning to ride flat pedals if you haven’t already done so … even if you are a “Clipped-in for life” rider.
Please see this post for Gene’s take on both pedals: http://betterride.net/?p=328
and this post with a study that shows that the upstroke that clipless pedals allow you to do is not efficient :
It really feels great when students thank me for creating the BetterRide skills progression and training great coaches to teach our curriculum. When expanding to more coaches leading camps I was really concerned about keeping the high standard that has made our camps so sought after. This has meant slower growth than many students would of liked (we can’t always meet the demand for camps in their area) but it has paid off with our certified coaches getting enough training (in our camps and then our certification school and experience (assisting me and Andy) to become confident, inspirational coaches. Here are a few of many recent emails:
I wanted to personally tell you what a great job Andy did with me and the rest of the group. We all came in as experienced riders that knew we still had much to learn and your teaching methods along with Andy’s top notch demonstration and presentation skills open us up to what we really can achieve.
The real key for me was how very inspirational Andy is! For someone with that much humble talent to be able to teach at such a high level with passion really brought the camp’s and my goals together for me and my fellow riders! I will be practicing (hopefully) with some of that same exuberance to continue to improve my skills. It was the best money I have ever spent on biking!
Hope to see you gents soon and good luck in spreading the BetterRide Word! You and Andy really make a great Team!
Ken Gauthier, May 16, 2011
Yesterday I posted Andy’s article on crashing and now here is an article I send to students helping them use the injury, crash or setback to come back stronger.
I have gotten a lot of emails about this tough mental process. I think this is an area where many people struggle, certainly for me I have had crashes that effected my performance for months.
“I have failed a lot more times than I have succeeded” that piece of wisdom comes from Micheal Jordan. I will certainly agree with that, in my thirteen years as a pro racer I have won only two races. At the NORBA Nationals in the 1990’s only the top 70 pros qualified for the final, I finished 71 in the qualifiers four times and 72nd twice, ouch! In 2003 I had a frame snap in half while doing about 40 miles an hour at Angel Fire, that really hurt, four broken ribs and the wind knocked out of me. Events like these can quell your desire to ride or fire you up to learn from the event and try harder. How you deal with adversity is up to you and since you have sought out instruction I will give you some ways to overcome frustrating experiences and use them to become stronger.
How do you get your confidence back quickly, in the middle of a ride or race? A state change, forcing a smile, puffing your chest out and standing tall are simple ways that help regain confidence quickly. As is a little positive self talk, “that wasn’t like me, I am a really skilled rider, I have been riding really well, I am going to get back on my bike and ride like I own the trail!” These two methods combined can be very powerful.
Yes, no matter which of the above methods you use it will take work but all things worth having (like peace of mind) require work. Knowledge is worthless without action!
Not all crashes have to happen and the old saying, “if you aren’t bleeding it wasn’t a good ride” is nuts. Skilled riders ride hard and fast and don’t crash much. Unskilled riders (like me for the first 11 years of mtbing) wreck a lot, Andy is very skilled, rides had and this was his first hard crash in over 2 years. Check out his article and stay tuned for my article on some ways to come back stronger than before you crash.
In almost every camp that I teach, there is at least one student that is there because he or she had a bad crash – possibly got injured – and then decided that if they wanted to continue to do this MTB thing, they had better figure out how to do it correctly.
And guess what! I recently got a chance to practice what I preach, so to speak!
So the following is a run down of what I did – and am currently doing – to shake off some of my own demons after a particularly scary crash. Everybody’s situation is different, but here’s mine, and here’s what is working for me. If you find yourself in this situation, hopefully some of the following will work for you.
Unfortunately, the possibility of having a bad crash is always present – whether you’re a World Cup downhill racer, or a beginner riding off a curb. And bad crashes scare everybody! .. I don’t care who you are! Some people deal with this fear better then others, some people don’t deal with it well at all.
Riding hard forces me to keep myself in pretty decent physical shape. Could I still teach riding if I stopped working out, running in the trails, riding motocross, and polished off a box of donuts, fast food, and twelever of PBR everyday gaining 30lbs in the process? Sure I could. But would I have gotten out of that crash with only a couple of mangled toes and a head-ache? Hell no!
And that passion also means, to me, pushing it a little bit … sometimes, a lot.
Inevitably, those students in my camps, who showed up timid because of that nasty get-off that brought them to the camp in the first place – after only three days of instruction – see the trail, riding, and themselves as riders, with new eyes. The tools that they gain from the camp are their positives, the feeling that they get from riding the bike correctly and understanding, thus, being able to commit to learning the proper techniques, are also their positives. This is what they are then focused on – not the negative of that bad crash. And this is what gets them out there on the bike, having fun and challenging themselves, again.
And although my situation is different from that of those students – its actually quite the same!
Setting the handlebars and controls up correctly on your MTB is a crucial part of being able to ride it properly when riding conditions become technically difficult. Unfortunately, though these are fairly simple adjustments to make, there are very few riders out there that understand how to do this, and why it is extremely necessary (bike shop employees and even professional “bike fitters” included! – most of the time you’ll get the same exact fit on a ROAD bike as you will on an MTB even though the applications, body position, type of terrain, suspension, etc, are night and day different!). Below, I’ll explain how to set up your handlebars and controls correctly and why it matters.
Another tremendously misunderstood and grossly overlooked essential skill to riding correctly – especially when the conditions get nasty – is also initiated at the handlebars: braking! We’ll get into that and how proper brake lever position is essential.
If our goal is to be able to control our bicycle in challenging terrain, then the goal of out bike set-up is to maintain proper body position – as much as possible – in said terrain. The proper position of your upper body – in the powerful, athletic, neutral, and balanced riding position – is half-way through a push-up. This allows for range of motion in all directions, and adequate application of power by engaging the larger muscle systems of the upper body such as you shoulders and back, chest, etc. Our handlebars need to be at a width that allows us to maintain that position. Too wide: no good! And – much more common – too narrow: even worse!! (Exaggerated example: try doing push-ups and pull-ups with your hands nearly touching vs. hands just over shoulder width apart … )
Every top rider that I can think of, where technical control is mandatory to the success of their riding, sets their bars and handlebar controls up nearly identical to the above. If your bike is not currently set up similar to the above, and if your goal is to have control of your bicycle in difficult terrain, do what ever it takes to make it happen.