Thanks for your input
@recumbentpanda but I never said I was using cleats, other posters have mentioned cleats, i am currently using toe clips,I have now I think found the sweetspot this morning,
I do have spd's and shoes and will no doubt eventually try them but on my normal bike I found them to be uncomfortable simply because my normal gait is a bit wrong , I have duck feet as in when standing normally my toes are at 10 to 2,and I could not adjust the cleats to suit me.
Thanks to everyone who has offered advice, its appreciated.