Are Cycling Shoes Worth It? Why You Need Them (Pros & Cons Explained)

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If you’ve recently taken up cycling, you are probably considering cycling shoes. Their prices start at around $50 and can easily exceed $500. This, of course, depends on their quality, brand, type, and other factors.

The question is, are cycling shoes worth it? Isn’t it better to wear regular or sports shoes? In this article, you will find the answer.

You will also learn when to consider buying clipless cycling shoes, their benefits and disadvantages, and how they can make you faster, among other things.

4 Benefits of Cycling Shoes

Let’s now examine them more in-depth.

1. Comfort

The primary reason to consider buying cycling shoes is the comfort they provide.

Clipless cycling shoes are designed to be lightweight, ventilated, stiff, and durable.

Depending on their type, these features differ. For example, road cycling shoes are the lightest and stiffest because road cyclists spend long hours in the saddle. On the other hand, MTB shoes are slightly heavier and more durable.

Thanks to their predictable use on a road bike, they are designed specifically for cycling, not walking. Due to the cleats, walking in road cycling shoes is more difficult than in MTB clipless shoes that have more recessed cleats.

Ventilation is essential for the hot summer months. The sense of burning feet is something you want to avoid when cycling.

PRO TIP: Opt for light-colored road cycling shoes, as they will reflect more sunlight, and your feet won’t overheat as much as they would in dark-colored shoes. Dark-colored cycling shoes are ideal for MTB or gravel riding because the dirt is less visible on them compared to light-colored shoes.

Cycling shoes also have to be durable. Especially, gravel bike shoes and MTB shoes have to withstand the elements (like the mud, water, and rock impacts) and more frequent walking in terrain.

2. Safety

However, contrary to what it may sound like, clipless shoes are clipped into clipless pedals. This means your feet won’t slip off the pedals and stay in place, unlike on flat pedals without pins, which are often supplied with cheaper or hybrid bikes.

A fixed foot position increases your safety in some situations. For example, I can’t imagine riding a road bike without clipless pedals. I feel a sense of connection with my bike, and it’s easier to control.

The clipping in and out takes some time to get used to (more about it below). But I am sure you will master it within a few rides.

On the other hand, riding some mountain bike disciplines is better without clipless pedals, allowing you to regain stability by tapping your feet to the ground when needed. For these cases, consider buying mountain bike shoes for platforms.

If you don’t know where to start, read my How to Choose Cycling Shoes and How to Choose Bike Pedals guides, where I explain the selection of cycling shoes and pedals depending on your riding style.

3. Injury Prevention

If you have ever used flat pedals on your bike, you know your feet may slip off. But there are more injuries that flat pedals can cause. For example, shin injuries from pins are pretty painful.

Clipless pedals also keep your feet in a fixed position. So, if you have the bike fit set up correctly (saddle height, cleat position, etc.), you shouldn’t experience knee pain or other discomfort.

This doesn’t apply to flat pedals because you will always place your foot in a slightly different position, which can lead to injuries.

Additionally, cycling shoes are better at distributing forces to a larger area, so you avoid potential muscle overuse injuries, knee injuries, and other issues.

Non-cycling shoes have soft soles that flex and can wrap around the pedal. This may further contribute to potential injuries.

TIP: If you are concerned about knee pain caused by a fixed foot position on the pedals, consider using cleats with float. This study confirmed that a larger float doesn’t affect your pedaling efficiency.

Cycling shoes also feature heel cups to protect your heels. Mountain bike shoes (clipless and non-clipless) feature protective toe caps to protect your toes against rock impacts.

4. Pedaling Efficiency

The third most discussed benefit of clipless pedals is pedaling efficiency.

Do cycling shoes with clipless pedals make you faster?

The answer may surprise you, but based on multiple studies (see below), it seems that they won’t. However, these studies are limited because they didn’t test sprinting or climbing and were carried out on a stationary trainer.

*Referenced studies:

• Gross cycling efficiency is not altered with and without toe-clips
• Effects of pedal type and pull-up action during cycling
• Electromyography in cycling: difference between clipless pedal and toe clip pedal

On the other hand, this study showed that stiff-soled cycling shoes combined with clip-in pedals improved maximum sprint power by 10.2% compared with running shoes with classic aluminum quill pedals, toe clips, and straps.

Therefore, serious cyclists opt for clipless shoes and pedals because once they get used to them, the pedaling feels more natural.

Furthermore, riders feel more confident when making hard efforts, thanks to the connection with their bike.

BROWSE:

3 Disadvantages of Cycling Shoes

Below, I explain the three main disadvantages of clipless cycling shoes.

1. They Are not Suitable for Walking

Clipless cycling shoes are not suitable for walking—some types more than others.

For example, road cycling shoes are the worst for walking. This is because their cleats are not recessed into the sole, resulting in penguin-like walking.

The MTB and gravel bike shoes are better for walking because their cleats are more recessed in the sole, making walking easier.

Cycling shoes for flat pedals are relatively comfortable for walking. Just keep in mind that their insoles are stiffer than those of standard shoes, so they are not suitable for long walks or treks.

2. Clipping-In and Off Takes Time to Get Used to

When I mounted road bike pedals to my bike and used them with road cycling shoes for the first time, I scratched my shoes against the front tire.

Another common mistake for beginners is forgetting to clip out of the pedals when they need to stop. I am sure this happened at least once to most cyclists, but notably to Matt Stephens.

Clipless cycling shoes take time to get used to, and without a doubt, clipping in and out is one of their most significant disadvantages. Especially if you live in a city and you have to stop often at traffic lights and crossroads.

3. Price

Entry-level clipless cycling shoes typically start at around $50, while high-end models can easily exceed $100.

When you factor in the costs of clipless pedals and cleats, the initial expenses are pretty high.

The high price may be one of the reasons against cycling shoes. However, based on my experience, this investment pays off.

You also don’t need the latest and most expensive models. Thanks to innovations and competition, you can get good shoes with pedals for around $100 and upgrade later.

With proper maintenance, cycling shoes will last you multiple seasons.

TIP: Learn more about when to replace cycling shoes.

The following table summarizes the pros and cons of clipless cycling shoes.

Conclusion

Clipless cycling shoes are necessary, for example, for road cyclists, gravel bikers, cross-country, or cyclocross riders. They hardly ever ride a bike with standard shoes.

Although the performance benefits of clipless shoes may be slightly overestimated, they can significantly improve your comfort and safety while cycling.

On the other hand, some MTB disciplines are better suited for cycling shoes with flat pedals because you can quickly remove your feet from the pedals and regain your balance.

Cycling Shoes FAQ