If you are cycling at a leisurely pace on your indoor bike, the use of cleats is probably not essential, although they are never going to hurt. However, if you are going full throttle on your bike, the use of cleats will not make it only easier, but safer for you as well.
When you are not using cleats – otherwise known as not being ‘clipped in’, the movement of the pedals comes from you pushing down on them. If you are wearing cleats, however, you also have the kinetic advantage of an upward motion, or pulling, which makes the pedals turn significantly faster which, in turn, adds to your speed.
Not only that, but when you are clipped in to cleats, you are using more muscles to turn the pedals which makes for a much more effective training session.
One of the biggest problems indoor cyclists face is foot slippage. When you are cycling at high speeds, it is really common for your feet to slip off the pedals and for the pedals to hit your calves or shins, which, if you have never experienced, is incredibly painful. Imagine a pedal hitting you at 100RPM – it’s going to leave one mighty bruise or even break the skin!
However, using cleats prevents your foot from slipping, helping you to prevent this rather painful and avoidable injury.
Getting used to wearing cleats when you are participating in indoor cycling can take some getting used to. There is a process involved in putting on your cleats – ‘clipping’ in and out.
You almost certainly will get caught on your bike to begin with it, but before you know it, using cleats will become a part of of your indoor cycling routine and your experience and session will be all the more effective and enjoyable for it.