Testing Flats vs Clips - Are They Really Faster?
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- Опубликовано: 3 окт 2024
- Well, we all know the answer but by how much? In this video we find out how much you can really gain by riding clip pedals.
NineFive Merch:
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Pedals I use:
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Sprint Block I use:
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www.BRGstore.com for all other parts equipped on my Chase Bicycle
#bmxracing #sprinttraining #bmxtraining #howtotrainforbmx #chasebicycles #barrynobles #usabmx #outdoortraining
This is a great video showing how you have to put in the work to get the results. Taking the time to actually recover for two minutes. And the fact that you shouldn’t just be out there burning out. 16 good sprints to 30 feet enough of a workout for the day and keeping the training log. This really show the younger riders that you dont have to spend an entire day to get some good training/data.
Thank you 🙏🏼
I read a study comparing flats vs clips like ten years ago that found the extra power and efficiency of clips comes from the more solid interface of the clip shoe vs the soft rubber needed for flats, and that more power can be focused on the downstroke when the rider doesnt have to apply pressure and mental energy to keep the other foot on the pedal during the upstroke.
A kinesiologist said that the body cant really develop the muscles used to lift the leg during running and cycling much beyond just reflexively lifting the weight of the leg, and that what's happening is that pulling up is helping to engage the downstroke earlier, with less of a dead spot than flats, but pulling up ads very little power to the upstroke itself.
It's pretty interesting because it feels like pulling up is adding a lot of power, but that leg motion is actually mechanically very weak. It works, just not for the reason we thought it did.
100% correct
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thats super interesting. thanks for that.
huh, now you've made it hard to wrap my head around what's happening in my case, and I thought I got everything figured out 😅
there's this climb I like to do every now and then, nothing fancy, 350m of elevation, a bit of rocks, a bit of roots, a bit of gravel. What's hard about it, it's quite steep and it's constantly uphill, so you have no time to rest. On flat pedals I always started the climb in 2nd gear and about halfway mark I shifted to the easiest gear because my legs were burning. After switching to clipless first couple of climbs were no different, but after I've developed the reflex of pulling (or so I thought) I was able to get to 2/3 of the climb and my legs were mostly fine, I had to shift to the easiest gear because I was hitting my max BPM. Then I've switched back to flats for some time and during that time it was the same story again, legs on fire at about halfway mark, but for the first 5 or 10 minutes of the climb I was unintentionally lifting the non power stroke leg off the pedal by like 5 to 10cm with the intention of pulling. I thought it's the pulling that made the difference in my case.
Thanks Mr Barry for breaking this down much respect hopefully one day i can learn FROM the best
As always great video.... Quick suggestion for a video idea, with Worlds coming up in about 6 weeks and being here in the states, there will be a lot of riders attending their first UCI Worlds event. Perhaps a quick video about what to expect, some of the main differences between a UCI event and a typical national that they may be used to, i.e. the separation of the athletes and the spectators, making sure little ones have a way to communicate with parents, How the week will unfold.. etc.
Great idea!
It's been noted that when running flats your feet tend to float and your knees move in order to correct this. When running clips the feet are locked so the knees can apply direct power to the pedal. The gain has been studied at 14% using clips which is about right considering your times. Keep on rocking!
Great stuff as always :) thanks Barry!
That truck in the beginning…damn , so clean
Really enjoy your stuff Barry, thank you!
Can't imagine going for a walk or jog on the footpath and seeing f'ing Barry Nobles ripping sprint starts lol.
Hahaha
Tell you what would fire me up for sprints, cranking up the motor on that rad truck. Great video, thanks.
Haha it helps for sure!
i just raced my first international race after 1998 and my second race after that racing break. was just riding dirt and park. this race was the european championships in verona and i was racing 50+ cruiser. made it to the final as only rider with flat pedals. crashed on my way to third place. i relly felt especially between pedal 2 and 6-7 there is huge difference between flats and clips. later on the track there is not so much difference, but if you are 3 feet back on the first jump, you are getting in a lotta trouble.. so yeah, maybe try out clips next time :-) thx for the video!
If we take the times and distance of 30ft. Your average speed at the 30ft mark is ~18.3 ft/sec on clips and ~17.2 ft/sec on flats. Say that speed difference is equal throughout the acceleration phase: the difference over that 30ft, in 1.5 seconds is about 2.2 feet gain when on clips.
If you continue that trend and suppose that both clips and flats are still accelerating to a similar top speed, then by the first jump, the difference could be close to 5 feet.
👏🏼👏🏼 cool to hear!
Flat Bill Trucker Hats!! Load Em up🏁😎
Man this is cool to see. I always hated on clips when I raced. I guess because I rode dirt and street too and ended up quitting racing to do that solely but I was at an Aba national in 1998 I think and decided I was going to try clips (regardless of all the crap I talked) and I couldn’t prove it like this but I felt much faster and continued to run them racing. Cool to see actual factual times proving this. I haven’t raced in years and don’t plan on it but cool video nonetheless
Thank you for Your experiment
Great video, I’m going to add 30’ into my sprits once all this sno melts! So far we have only been doing 60’ and 120’ with a slight uphill. The 60’ time are in the 2.90 range and 120’ 5.10 range.
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I have been racing intermediate for some time now and have yet to use the clips on race day. Last state race, same group of guys both days, I was the only one on the gate with flats. It felt like we were all getting out the gate together, but everyone else was pulling away as we passed the 30. Not sure what that really means but next race I will be clipped in and see how it goes.
I will admit, 50 gates is much more enjoyable than 50 sprints 😂 but I liked the final comparison, it’s always hard to visualize a time difference
Do you think training with flats is better for technique on the track? i ride on clips but when i try to jump i noticed im pulling to much from my legs and that almost makes me go over the bars. Would it help to learn jumping with flats first so i dont pull on my legs as hard?🤔
Hey this is Al from Al's BMX! I sued the Los Angeles BMX track "Whittier Narrows" because I"m a man child and got it shut down for everyone! Spread the word!
Fantastic video Barry which really shows the proof that clips are faster (which most already know) but, most of us probably weren't sure by roughly how much. I ride flats (Intermediate class 50-55) and have been thinking about switching over this season but, I'll probably wait till after Music City Nationals. Thank you again Barry for another informative video!!
Flat start and long dh first straight. Music city is where you need the clips for sure!
@barrynobles95 is it hard to get used to them a month or so before a National's race? I know it's really based on how much you ride before, but like what are good brands, clips and shoes?
@@BillyGUnderdogracing It's probably too late. But everyone seems to use Shimano SPD and then any high end carbon fiber MTB shoe.
I like that truck
I appreciate Barry’s videos. If you haven’t ever attempted to put together a video with multiple camera shots and editing, it takes way longer to do than you might think.
I'm 67 and ride bmx. i watch and learn from every video. I am bmx grandpa not an ex pro. I ride flat because i broke ankle bmx racing and can't easily. clip out. I do race fast old guys who clip in. do you have a recommendation for clips that are easy to exit but secure when racing.
Great video Barry.
Any brand of flat pedals that you recommend? Thanks.
Awesome video Awesome truck
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Your whip sounds good.
I tried flats at my last race as it was my first race back in 6 months after injury, and every time I left the gate, on my 2nd rotation my foot kept coming off the pedal. Didn't have enough practice time before race start to get used to it, so just put my clips back on, it felt right at home. ha
Nice video , I'm just starting to use clipless
Hope it helps! Much more to come
Great video! ODD QUESTION: What kind of pants are you wearing? Brand/Source??
Fly bicycle pant
What size bike frame are you on at 5’6?
Barry, we need to have a chat here. The truck, man… really?
Save a little steeze for the rest of us 😅
An option could be to train to get your flat pedal sprints at same speed as today's clipped sprints, over time of course. Strength train specific for it?
No matter how fast you get, Clips will always be faster
cool car🥶🤯🤯🤯
should i be doing Regular sprints ( somewhat flat ground like in your video, uphill, and downhill sprints in the same day? yesterday i did 10 flat ground- 6 uphill and 6 downhill or seperate to different days? these were all flat pedals for now
I love your videos
Thank you!
Your welcome 😁
1/10th of a second is 1 ft 8.25 inches (or a full tire length) at your pace.
Olá, sou do Brasil e gostaria de saber se as bicicletas GTspeed séries são melhores ou Chase é a melhor
Grande abraço
Really good video. Great to see the overlay. Do you ever do opposite foot starts to balance out the “one legged squat” and build strength for the second pedal?
No. Absolutely not
@@barrynobles95 That was a firm no lol. Thanks!
Haha yea I get that question often. Not a drill I personally agree with
@@barrynobles95 Thanks. I appreciate your thought on it. I used to do them back in the late 90s and totally forgot about them until I wrote you the question :)
You should try our way of sprints, I wounder how you keep up and how fast the time is increasing after every repetition.
You to the following on a flat road:
Mark 50meters (164ft)+ 20meters (65.6ft)+ 50meters.
You sprint the first 50m, then no pedaling on the 20m and again sprint on the last 50m.
You rest for 1 or 2 minutes. Do this 5 times.
Then you rest 5 minutes.
Do this 3 times.
I bet you puke after the 3rd set 😜
Happy sprinting
Since you are on a complete different forces setup, you should change the gearing and crank length. Remember this fight with first clipless guys at middle 90s… and most important edit on their bikes was smaller sprocket and shorter cranks…
2024 is a much different era
@@barrynobles95 no doubt…
I'm way bummed that clips are a thing now. If I have to switch to them in order to be on the same competitive plane as other riders in my category, I may bail on racing. 😢
Nobody who runs flats is interested in the 'are they faster' shenanigans.....it's all about the 'feet be free' experience of riding with platforms that's the allure, at least for me. 99% of people who use clip pedals, do so to actually keep their feet on the pedals when bouncing about. Most pro downhillers use clip pedals for entirely that reason - one less thing to worry about. But, as someone who is just out for the fun of it, I love the freedom that platforms represent, not to mention how comfortable the shoes are, before during and after, the ride
If I didn’t race purely to win then I’d ride flats full time as well
Love your videos what brand are you're glasses?
Brower timing system
Those are heatwave glasses
It would be interesting to see the results if you did flats first
It would be cool if you could overlay your runs to see exactly what 0.1 is at 30’ then at 60’. It’s probably not much, but significant in racing.
I have plans for more videos like these
That’ll be great to see! I must say, I commented before watching all of the video, and you did a great job of showing the difference in a side-by-side overlay. It was a much bigger difference than I thought it would be.
Keep up the great work! You are inspiring a generation of new (and old) bmxers! I haven’t been into racing since 2000. I left when I was 16 to pursue other interests and now I have 4 kids who are interested. They see my trophies and hear my stories, so we may be getting back into it shortly. I’m even considering getting back into it myself to push the kids. Thanks for the motivation!
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When dies your season start
Technically started in Jan but my next race is April
This is like comparing gas vs electric stoves.
A coolmitt 2 minute break could make you last all day
Who cares ? Flats for life.
To add to your times…. Wonder what the mph difference is. Lol
Also, do you think the heavier gear caused earlier fatigue?
We will find out in part two where I do it on my race gear
Get Dartfish
You still taking
Just dropped in to support my family! Love ya gang! 🫡💫Gotta get me a jersey to wear up on the tower & send ya some sick shots way way up! Little LaRev over n out! ❤
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