Flat pedals are good for beginners because they are easy to use and provide a stable platform for your feet. However, they are not as efficient as clipless pedals because they require more effort to push down on. Clipless pedals have a small metal or plastic cleat that attaches to the bottom of your shoe, and the cleat clicks into place on the pedal when you step down on it. This gives you a very secure connection between your shoe and the bike, which can improve pedaling efficiency and help prevent injuries in case of a fall.