Hi guys, my route to work is about 14 miles each way,10 miles A+B roads then 4 miles in town (Livingston-Edinburgh) and any training/touring runs out in the country, i used to ride with cleats so i'm not worried about moving off/ stopping or should i be
No - if you've used Look in the past you'll find the Keos very similar. I don't find that they hang quite as well as the old ones (now referred to as Deltas); they tend to turn with the cranks, rather than hanging heavy-bit-down, if you see what I mean. For this reason I've stuck with the old ones on my grass track bike. For commuting / training use you probably won't notice any real difference, though.
i would prefer road shoes to match my bike, i'm fitting a 90's campag c-record chainset(9/16 thread) so does this mean i cant use shimano pedals?
No, Shimano will be fine. However, although the points above about newbies / clipless pedals may be fair, it's pretty clear that you're not a newbie; if you want something for training I suspect you won't want recessed sole SPD shoes.
i was thinking of look keo's but dont know if they are any good/easy to use?
As above - they're very decent pedals. The plates are easy to get hold of, and they work. Plates with float are available, and while this isn't quite as flexible as Time I've always found it more than adequate, even with my dodgy knees. (Switching to Look in the late 80s actually greatly reduced
my knee problems.)
to confuse things more ive seen a pair of NOS Adidas Eddy Merckx old style racing shoes with cleats on ebay. Do i move with the times or stick to what i know, any advice appreciated.
If they come with the cleats be aware that the old Delta plates are not compatible with Keos. However, Keos (and most other pedals) are supplied with plates. The drillings on the soles of old shoes will still work with current Look pedals.