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@Rich_G
i switched from straps to clipless/cleats and found i had more controll over the pedal stoke = more controll when reducing speed and more force when accelerating. just practice cliping in and out. do you have a front break??? thats generally a good thing to stop you from flying in to the back of taxis..as for your legs killing you..is that good ache from work out, if so thats good.