J_S_ is right on about the Eccentric training.
I have a Cross bike that's not made for serious off road use but will handle more surfaces than a dedicated road bike.
Toe cages don't work well if you want to take your bike off-road. They tend to snag on brush and can make it hard to get free in case of a sudden unexpected dismount ;D
You can buy the biking shoes/pedals that clip together and allow you to get that Eccentric workout but if you don't want to spend the money, you can wear your favorite shoe and use a strap type system that is much cheaper and gives you the best of both worlds for a fraction of the price.

I have these, but there are other brands too.

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