Jump!

As a cyclist, as well as a Spinning instructor, I've been asked about jumps, their purpose and how they relate to "real" cycling.

Put simply, jumps are the transition from a seated to standing position (and back again). The upper body remains relaxed while body weight is lifted up from the saddle into a standing position, then returned to the saddle. It is essential that the leg muscles are used to stand, i.e., no pulling up on the handlebars, and also to control the descent back into the saddle to ensure a soft landing. It's not about bouncing up and down, as the aim is to engage the leg muscles - for this reason, it is pointless to do jumps so quickly that proper technique and posture are impaired. These are known as "popcorn jumps" and, unfortunately, are used by many instructors looking for something to keep the riders busy - all they do is put a strain on the back, knees, shins... not to mention the potential for a hard landing in the saddle (ouch!) without actually doing any work. The purpose of jumps is to increase effort level (as you're using more muscles to move), co-ordination, explosive strength and postural awareness.

Many instructors who don't (or can't) cycle outdoors may find it difficult to see the point of jumps; many will say they're pointless and are a gimmick, created to prevent boredom in indoor rides. However, outdoor cyclists regularly lift out of the saddle for brief periods of time, especially on longer rides. This may be to negotiating steep hairpin turns (switchbacks) on mountain roads, to accelerate to close a small gap in the paceline, to quickly increase cadence on a climb to create a gap before sitting back in the saddle and continuing that higher cadence, to stretch their hamstrings after a long period in the saddle, or simply to... err... ease the pressure from the saddle!

The most advanced riders will remain in the saddle for as long as possible, gears permitting. This is to avoid using the extra energy needed when standing and to keep their heart rates under control. So they are actually more likely to make use of jumps than they are to stand up for extended periods.

They're not easy for a novice rider but, with practice, the benefits are worth the effort. Keep on jumping!