In's & Out's

[kszspin]

Recently we've had a couple threads focusing on jumps (flats and on a hill), and why we do it, should we do an entire class of jumps, what for?? So in this spirit I guess, I'll continue the debate with sharing a particular profile I've done that had a JUMP focus. Meaning that it wasn't just a class that I said let's crank out 500 jumps, but one that creates an opportunity to explain what a jump is (flat and hill), when it's done on the road or trail, why it's done in a class, and how to do them correctly.

Let me say first that I took this idea from the CEU workshop Profile Designs and HR games. I knew it would be something I'd do only occasionally (I think I've done it 2x to the same group in the last 5-6 mos).

The purpose of the class is to teach the art of transitioning in & out of the saddle smoothly, in descending intervals (basically, dissecting the jump!) in order to have time to coach both the seated position and the standing position, then whittle it down until it becomes the jump.

Warm up --approx 6'
then.....SF & STF (the two movements in a jump on a flat)
start with 1' ea, then 45", 30", 15" and then have them go off and jump AT THEIR OWN PACE, TIMING, RHYTHM for the next 4'.

then....SC & STC (the two movements in jumps on a hill)
again start with 1' ea, then 45", 30", 15" and then have them continue by jumping up the hill AT THEIR OWN PACE, etc......for the next 4'.

then repeat the jumps on the flat section (starting with the descending intervals of SF & STF) and then jumps on their own for 4'.

then repeat the jumps on the hill section (with descending intervals of SC & STC) and then jumps on the hill for 6' this time.

Recovery/Cooldown 4-5'
Stretch off bike 4'

Some coaching cues I used during the sections where they were jumping on their own.....
- land as softly as possible
-close your eyes and transition by feel for the next minute
-how many can you perform with perfect form for 2 min? (ask them to remember #)
-jump for 2 min again, but add 5 more to the last number you counted (remember, perfect form)
-transition at 80% max HR without any flucuation (did this for the JOH)
-surge out of the saddle for 1 min (did this for the JOH)
-transition out on an inhale & in on an exhale (did this on the flat jumps)
-lead out with your non dominant leg for 1'
-with smoothness, count your jumps for 1 min (on JOH)
-add 2 more over the next min without HR change
-surge in the saddle for 1 min (on JOH)


PLAYLIST

Ressurection....Delerium
Spiritual Spiral (Carmen Rizzo remix)...Cirque du Soliel
Knowledge of Self.....BT
Revolutionary Love (Neo Mechanical mix)....David Crowder Band
Heaven (mix 5).....MaryMary
High & Low.....The Crystal Method
Captain's Parrot...Peatbog Faeries
Crooked....Evil Nine
Rescue....Unkle Kracker
Stabat Reprise.....Sasha Lazard
Kyrie Eleison....Sinead O'Conner

[veespin]

One of the cues I use for "jumps" is for the class to treat them as the "scales, arpgeggios and Czerny-Germer studies" of the cycling world. Technique drills to allow you to focus on your weaknesses and practise them out

Only works for the musicians, though.

Vivienne

[like2bike]

Wow there is so much to this profile (even though it appears simple).

K-girl you really have such a way of keeping things fresh with all of your ideas. Your willingness to share so much with us never ceases to amaze me and I hope you know how valuable your contributions are.