Written by Olivia Ellis (MS, MA), Spinning® Master Instructor
We often say that Spinning® was born from the road, and by that we mean that it was created by cyclists, out of a passion for the sport, and based on the same athletic moves and principles. The program is so authentic to cycling, that we also often say, “If you wouldn’t do it on a road bike, don’t do it in Spinning®.” When you watch someone riding a Spinner® bike you can see how they look just like an outdoor cyclist riding in and out of the saddle, with quicker pedaling speeds for the flat roads, slower pedaling for the hills, and even all-out sprints to the finish line.
But what about Jumps and Jumps on a Hill? Those are the two moves that people often think are the exception to the rule. Surely you’d never see a road cyclist going up and down, in and out of the saddle in a rhythmic sequence. But yes, even Jumps are born from the road. Spinning® VP Robin Degtjarewsky explains: “Jumps and Jumps on a Hill represent the transition from seated to standing that cyclists do all the time. In a Spinning® class we do that repeatedly as a drill to develop the strength and coordination it takes to smoothly execute that transition with grace and power.”
So in honor of a Spinning® class favorite that has stood the test of time and continues to contribute to the athletic benefits we get from the Spinner® bike, let’s dive into Jumps on a Hill!
What are Jumps on a Hill?
This move is a combination of Seated Climbs and Standing Climbs, going back and forth from one to the other while maintaining a smooth pedal stroke. Technically, it’s considered an advanced move that a rider should only do after mastering Seated Climbs, Standing Climbs and Jumps.
Why Jumps on a Hill?
Out on the road, there could be a number of reasons why a rider would make the transition from seated to standing while climbing a hill. In a Spinning® class we mimic the same intent:
● Breaking away from the pack: during a race, a rider might power out the saddle on a hill when trying to pass another cyclist.
● Powering up a switchback: when making a sharp turn on a mountainous road, a rider may come out of the saddle, trying to maintain momentum and ride at a consistent cadence.
● Powering over the crest: at the top of a hill, a rider may add resistance and quickly power out of the saddle as if trying to get over the crest of a hill.
● Posture Break: if a rider on a hill can’t keep turning the pedals over smoothly, they may come out of the saddle to get the momentum needed to regain proper form when returning to the saddle.
How do we do Jumps on a Hill?
Jumps on a Hill begins seated in Hand Position 2 or 2.5 while slowly adding resistance to create a Seated Climb. The amount of resistance should put the rider into a cadence range of 60-80 RPM. Next, you come out of the saddle to Hand Position 3 for a few seconds before returning to the saddle to Hand Position 2 or 2.5. The goal is to maintain a smooth and steady pedal stroke throughout the movement. Instructors might cue a single Jump on a Hill while incorporating language from the road, or lead the class through multiple reps, sometimes in rhythm with the music.
|Safety always comes first. When an instructor cues a certain number, duration or rhythm for Jumps on a Hill, riders always have the option to slow down, take a break in the saddle, or skip the move altogether. That’s the beauty of Spinning® -- everyone rides at their own pace, while still remaining part of the pack.|
Ride with Olivia on Spinning® Digital where she has a whole Jumps on a Hill class where you can practice the technique and crush those mountains!