The Purpose and Mechanics of "Jumps"

Spinning · Fitness · IndoorCycling

"Jumps" are taking a beating lately... the text below is a re-print of an article published in my January 2008 newsletter.

Jumps:

Jumps are performed by lifting out of the saddle at intervals. This movement can be performed in two ways:

1) With a consistent pace: Keeping the leg speed consistent while shifting in and out of the saddle, emphasizing a smooth and controlled transition
or

2) Coming out of the saddle with a burst of power and increasing cadence for a short period of time as if “breaking away” from the pack.

The challenge of jumps goes beyond the physical part, by insuring that they fit the training and the purpose of the ride. Because this is a technique performed only indoors, students must ensure that the type of jump matches their training objective. For example, performing jumps at a smooth and consistent pace will improve pedal stroke mechanics and overall cycling form. So it is logical to include smooth jumps whenever the training objective includes keeping consistency in pedal stroke and form while switching from sitting to standing. Cadence for jumps is 80 to 110 RPMs in hand position 2 while at light to moderate resistance.

Jumps on a Hill:

Jumps on a hill are performed in the same fashion as regular jumps by lifting out of the saddle at intervals. Jumps on a hill however are performed with moderate to heavy resistance and therefore cadence is slower: 60 to 80 RPMs switching from seated climb to standing climb in hand position 3. JOH (Jumps on a Hill) mimic situations that are common on road cycling, such as:

1) Breaking away from the pack: A sudden acceleration common in competitive events.

2) Powering Up a switchback: Maintaining momentum in the steepest part of a sharp switchback turn on a mountainous road.

3) Powering over the crest: Maintaining momentum at the crest of a hill or powering up to breach a competitive gap with a rider ahead.

JOH is a technique that helps riders keep consistent cadence when it is too hard to turn smoothly in the saddle for a long period of time. The cyclist “jumps” out of the saddle and uses his/her body weight and gravity to build momentum and power necessary to crest a hill, breach a gap and or win a competitive event. Additionally, Jumps on a Hill challenge a student’s ability to remain relaxed and supple while working hard; they improve coordination and muscle control.

Tips to gain the most out of your jumps:
* Only do as many jumps as you can with correct form.
* Pay attention to how your back and knees feel, joint discomfort is a sign of poor hip-knee alignment.
* Do not over-exert yourself or compromise form by jumping at quick intervals, balance cadence with a longer in-and-out rhythm.
* Do not feel as though you must follow the instructor’s cadence, if necessary take your jumps at your own pace until regular climbing resumes.