There's lateral movement in cleats that you just don't get with straps or flat pedals, much better for your knees. the pull on the way back up is minimal but there. One thing I like about toe clips/cages like Unicron's bike has is your feet will sit in the right place every time but there's no need to have them done up tight or anything, just have them tight enough that you can slide your foot in and out easy.
Personally I use something like but with DMR V12s with a bunch of the studs removed. strap is loose enough to slide in and out easy but tight enough to pull on for skid stops. Have the time I only use the right strap as that's my breaking leg.
Personally I use something like but with DMR V12s with a bunch of the studs removed. strap is loose enough to slide in and out easy but tight enough to pull on for skid stops. Have the time I only use the right strap as that's my breaking leg.