• Rigid shoes prevent pressure points that cause sore feet and transfer power more efficiently to the pedals.
• Uppers are designed for snug fit, and made of durable, easy-to-care-for materials.
• Strap closures, laces or both allow for precise adjustment to give the best combination of comfort and efficiency. Straps can be adjusted for comfort while riding.
• Cleats for better grip. Positive shoe-to-pedal connection gives more security and consistent power throughout the pedal stroke. Cycle faster while using less energy.

• Work on a smooth pedal stroke,  Instead of an up-an-down motion, try powering through more of a complete circle. Imagine you are scraping mud off the bottom of your shoe as you rotate through the top and bottom of each stroke. You'll be amazed at your increased efficiency.
• Higher RPM's. Turning the cranks at 75-95 revolutions per minute in a lower gear is easier on your knees, leaves you with more energy and promotes better cardiovascular fitness. Maintain a higher RPM by anticipating your shift. Get into an easier gear before your cadence gets too low.
• Don't pedal with your upper body. Excess upper body motion wastes energy. Keep a relaxed, in-control hold on the handlebar. Use your torso to stabilize your hips for stronger leg thrust. Cleated cycling shoes help you achieve a smooth pedal stroke because their solid connection to the pedals allows you to apply power through more of the revolution.

• Try your new clipless shoes and pedals before you venture out on to the road or trail.
• Practice engaging and disengaging while straddling your bike, at least ten times with each foot.
• Learn which foot you're most comfortable disengaging and put that foot down first when you stop.
• Practice engaging and releasing while riding at slow speed in an area with no traffic.
• Plan ahead and release your foot about five feet before you want to stop.

• Road shoes have cleats and stiff soles for comfortable, maximum power transmission to the pedals. They are generally designed to provide the ultimate in pedaling performance so they're as light and efficient as possible. Some models have features that suit them to walking.
• Off-road shoes are designed for the trail environment  so they include a thicker lugged sole for traction when walking. They have a more flexible sole, and often have a midsole for cushioning. The cleat is recessed for more stable footing and traction.

• For years, and even today, toe clips have been a way of adding more power to your pedaling. A newer and easier to use option  now available. Inspired by the releasable bindings on skis, clipless pedals hold your foot securely by engaging a simple plate, called a " cleat" mounted on the shoe. Since their introduction in the 1980's they've been widely adopted by professional and recreational road and off-road riders. Recreational riders use them because:
• A solid  connection between you and the pedals makes for more efficient  transmission of your leg's power.
• Ease of entry means there is no need to tighten or loosen toe straps.
• Easy to release when stopping or in case of emergency.
• Side-to-side float that reduces knee strain is available on some models.
• Eassier-to-walk-in models are available for comfortable off-bike use.

                    Adapted from Adventure Cycling Association
                 Visit their web site at www.AdventureCycling.org