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How Jumping Rope Can Make You a Better Cycler

how jump rope can make you a better cycler

Jumping rope is far more than a fun pastime. It's a physical activity that can offer numerous health benefits, such as improving cardiovascular health, burning calories, and strengthening the muscles you use for other sports, such as cycling.

Avid cyclers constantly seek new ways to improve their strength, endurance, and cardiovascular health when stuck at home or in the gym. Jumping rope is an efficient and effective way to boost your long-distance or cross-country cycling abilities.

Learn more about how to improve your endurance in cycling with our jump rope cycling tips and benefits.

Benefits of Jumping Rope for Cyclers

Jumping rope is a proven-effective way for runners and cyclers to strengthen their Achilles tendons, calf muscles, and smaller muscles in the feet. At the same time, it can improve cardiovascular health and strengthen the core muscles needed for stability, balance, and superior athletic performance.

The following are several benefits of jumping rope for avid cyclers.

Improve Your Cardio Capacity

An essential part of endurance cycling training is cardiovascular exercise. Jumping rope, especially with a weighted jump rope, is one of the most effective cycling tips for improving cardiovascular endurance. Incorporate jumping rope into your training routine, and you'll realize climbing hills becomes much less dreadful.

Improve Bone Density

Weight-bearing exercises are the best way to maintain bone density. Unfortunately, cycling alone isn't enough to promote good bone density. Studies have even shown that competitive cyclists have a shockingly low bone density in the lumbar spine, pelvis, and hips. This is why even small falls off the bike often result in pelvis or hip fractures.

Jumping rope is an ideal way to build strength and bone density with just several minutes of exercise per day. It forces new bone tissue to develop, resulting in stronger bones and muscles. Jumping could be the difference between continuously improving your cycling and taking time off due to injury. It may also help prevent osteoporosis as you age.

Better Posture

Avid cyclists may face posture issues over time due to the unique body positioning cycling requires. Jump rope training helps athletes maintain a taller spine when standing up, which can counteract the posture caused by sitting on a bike.

Fight Fatigue

Jumping rope is a physically and mentally demanding activity, even when performed for a short time. The mental and physical strength gained from jumping rope carries over into cycling, improving endurance and fighting fatigue.

Jump Rope Anywhere

One of the most significant advantages of jumping rope is that athletes can do it almost anywhere. All you need is a quality jump rope to turn your basement, hotel room, or front yard into a training center. A jump rope mat can also help with impact absorption if you're jumping on hard surfaces like an asphalt driveway or concrete floor.

Total Body Strength

Cyclists are known for their strong glutes, quads, and hamstrings, but the sport requires full body strength for stability and endurance. Jumping rope is a full-body workout that strengthens the quads, calf muscles, obliques, abs, glutes, hamstrings, biceps, triceps, forearms, back muscles, shoulders, and chest.

While strong leg muscles are undeniably necessary, an avid cycler needs solid abs and back muscles to maintain balance and strong arm and shoulder muscles for climbing hills.

Types of Jump Ropes for Cyclists

Varying the jump rope you use can diversify your workouts to improve cardiovascular health, endurance, and muscle strength. A speed rope is designed to improve conditioning, while weighted jump ropes add resistance that activates more muscles than a traditional jump rope. With a weighted jump rope, you'll burn more calories and build muscle more efficiently.

Weighted jump ropes and speed ropes both increase workout intensity and offer numerous benefits to cyclists. Investing in one of each and varying your workouts ensures you're amplifying your conditioning and building muscle strength.

Bluetooth-Connected Jump Ropes

New technologies, like the AMP™ Bluetooth-connected jump rope, can ensure you get the most out of every jump rope workout. They provide real-time performance feedback and progress tracking, so you can visualize improvements in your upper body, lower body, core strength, and cardiovascular health. AMP™ also offers over 2,000 workouts to help you diversify your routine.

Train Better, Faster & Stronger with Crossrope

If your mission is to become a stronger, faster cyclist, jumping rope for a few minutes each day can help you achieve your fitness or competitive goals. At Crossrope, we make it simple for athletes of all fitness levels and disciplines to build strength, agility, and endurance for their fitness goals. 

Browse our selection of industry-leading weighted jump rope equipment to find your perfect match, or take the jump rope quiz to be matched up to your ideal set for your health and fitness goals. For more jump rope-related cycling tips and information about supplementing your training with Crossrope, visit our cycling page.
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