Extended Learning

A. Introduction

Congratulations — you have earned the Cycling merit badge! You have learned how to ride safely, maintain your bike, handle it with confidence, and push your endurance over real distances. But the road (and the trail) stretches far beyond this badge. Cycling is a lifelong pursuit with endless room to grow, explore, and challenge yourself.

B. Deep Dive: Understanding Bike Fit

Getting the right bike fit is one of the best investments you can make as a cyclist. A bike that fits well lets you ride longer, faster, and more comfortably — and it prevents overuse injuries that can sideline you for weeks.

There are five key contact points between your body and the bike: hands (two), feet (two), and seat (one). Each one needs to be set up correctly.

• Saddle height: You covered the basics in Requirement 4b. As you ride more, you will fine-tune this. A difference of just 5 millimeters can affect your comfort and power on a long ride.
• Saddle fore/aft: Slide the saddle forward or back on its rails to position your knee directly over the pedal spindle when the cranks are level.
• Handlebar reach: If you feel stretched out or cramped, you may need a shorter or longer stem. Comfortable reach means a slight bend in the elbows with relaxed shoulders.
• Handlebar width: Your handlebars should be approximately the same width as your shoulders.
• Cleat position (for clipless pedals): If you use clip-in pedals, cleat alignment affects your knee tracking. Start with the cleat centered under the ball of your foot and adjust from there.

C. Deep Dive: Nutrition for Cyclists

Food is fuel, and the further you ride, the more important nutrition becomes. Your body stores about 90 minutes of glycogen (the energy your muscles burn during exercise). After that, you need to eat — or risk “bonking,” a sudden, total loss of energy that can leave you unable to pedal.

Before the ride: Eat a balanced meal 2–3 hours before riding. Focus on carbohydrates (pasta, rice, oatmeal, toast) with some protein. Avoid heavy, greasy foods.

During the ride: For rides over an hour, eat 30–60 grams of carbohydrates per hour. Good options include energy bars, bananas, fig bars, and sports chews. Drink water or a sports drink every 15 minutes.

After the ride: Eat a recovery meal within 30 minutes of finishing. Aim for a 3:1 ratio of carbohydrates to protein — chocolate milk is a classic (and delicious) cycling recovery drink.

D. Deep Dive: Basic Trail Building and Maintenance

If you love riding trails, consider giving back by helping build and maintain them. Trail work is a fantastic community service project and can even count toward Eagle Scout service hours.

• What trail maintenance involves: Clearing fallen trees and debris, repairing drainage features (water bars, grade reversals), trimming overgrowth, and filling ruts.
• Why it matters: Well-maintained trails are safer, more fun, and more sustainable. Erosion from neglected trails can damage ecosystems and lead to trail closures.
• How to get involved: Contact your local IMBA chapter, mountain bike club, or land management agency (USFS, BLM, state parks) to find volunteer trail work days.

E. Deep Dive: Cycling Safety Technology

Whether you ride roads or trails, modern safety technology can make every ride safer and more enjoyable. Understanding what is available — and what is actually worth using — helps you ride with confidence.

Lights and visibility. Front and rear lights are not just for night riding. Daytime running lights make you dramatically more visible to drivers. A solid white front light and a flashing red rear light are the minimum. Look for lights rated at least 200 lumens for the front (much more for night riding) and 50 lumens for the rear. Many modern lights are USB-rechargeable, which saves money on batteries and is better for the environment.

Reflective gear and clothing. Reflective tape, vests, and ankle bands catch headlights from hundreds of feet away. Your ankles are especially effective locations for reflective material because the up-and-down pedaling motion catches a driver’s eye faster than a stationary reflector. Reflective sidewall tires and spoke reflectors add visibility without any effort on your part once installed.

Helmet standards. Not all helmets are created equal. In the United States, bicycle helmets must meet the Consumer Product Safety Commission (CPSC) standard. Look for the CPSC sticker inside the helmet. For mountain biking, helmets with extended rear coverage (sometimes called “enduro” style) protect the back of the head during falls. MIPS (Multi-directional Impact Protection System) is an additional technology that reduces rotational forces during angled impacts — many safety experts recommend it.

Bike computers and GPS. A basic bike computer tracks speed, distance, and ride time — the exact data you need for your ride reports. GPS-enabled units and smartphone apps like Strava, Komoot, and Ride with GPS let you plan routes, follow turn-by-turn directions, and share your location with family. Some GPS units send automatic crash-detection alerts to your emergency contacts if they detect a sudden stop.

F. Cycling Experiences

Ready to take your riding to the next level? These experiences will challenge you and create memories that last a lifetime.

G. Organizations

Getting connected with a cycling organization is a great way to find rides, learn new skills, and advocate for better cycling infrastructure in your community.