clipless vs flat pedal - how do you ride

Just remove the cranks altogether and roll down the hills then sprint back up. Great cardio!
 
I rode flat pedals for everything (xc, dh, super d, AM) in '10 then wanted to be "more efficient" and bought the Crank Brothers Mallet 2's. I immediately felt the difference since my feet weren't dancing around on the pedals. It took a bit to get used to being clipped in when I was on a climb and lost traction then had to put a foot down(climbing at Wiss on loose rock). It was a little sketchy at first but I got used to it and can now get in and out pretty quickly.
I put the flats back on during a recent ride at Launch bike park and it felt weird...feet were all over the place, after my first run down I switched pedals.
It might take a bit to get used to but if you ride often you'll get comfortable in no time. Like someone else said, find a flat area to practice getting unclipped.
 
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