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Originally Posted by Grondar
I'm sure there is someone here that is more familiar with the benefits of using clipped pedals that could provide more, and better, info.
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You got most of it. There are three main benefits:
1: Being clipped in allows you to use both sides of the stoke. When clipped in, you can pull up as well as push down. Allows you a much more efficient "spin", which is much more efficient than "mashing".
2: Puts you closer to the pedal and wastes less energy. Hard pedal, hard cleat, hard shoe. With tennis shoes, some of your energy is going to compressing the padding in the bottom of the shoe instead of moving the pedal. While it sounds kind of far fetched, it most certainly makes a difference and is one that I can feel. It essentially makes you part of the pedal instead of just pushing on it. The shoes are very stiff. Road shoes basically dont bend. Mine are made of carbon fiber and have absolutely no flex. Mountain shoes have a bit more flex, but still have a hard carbon or (usually) steel shank in them to get the most efficient transfer of pedalling motion to pedal as possible.
3: Your feet arent going to slip off. Especially important in mountain biking, but also in road cycling. Dont want your foot to come off of the pedal when you dig in to sprint it up a hill past someone.
They are also, believe it or not, easier to get out of than toe clips. Toe clips are a good way to break an ankle. An much lighter than normal pedals. Theres really no reason not to go with clipless for serious riding other than the cost of having to buy pedals ($50-$300), cleats ($20-$50) and shoes ($70-$300). Most people go to the lower end of those prices obviously, but the crazy light, stiff, and esoteric stuff is out there for those who want them.