What is the 75 rule in cycling?

Unlock Your Cycling Potential: The 75% Rule Explained

The cycling world is awash with training methodologies, each promising to unlock peak performance. But amidst the complexity, a simple yet powerful principle is gaining traction: the 75% Rule. This training strategy focuses on maximizing endurance by dedicating a significant portion of your weekly training to lower intensity efforts. Intrigued? Let’s dive deeper.

The 75% Rule dictates that three-quarters of your total weekly training time should be spent at or below 75% of your maximum heart rate (MHR). This predominantly places your training within heart rate Zones 1 and 2. While high-intensity intervals and threshold work undoubtedly have their place, the 75% Rule emphasizes the foundational importance of building a robust aerobic base.

Why 75%? The Science Behind the Endurance Engine:

Cycling, especially long-distance riding, relies heavily on aerobic capacity. This is your body’s ability to efficiently utilize oxygen to fuel your muscles. Training within Zones 1 and 2, the sweet spot of the 75% Rule, specifically targets this system. By consistently working in these zones, you encourage:

• Increased mitochondrial density: Mitochondria are the powerhouses of your cells. Training at lower intensities stimulates their growth, leading to improved energy production.
• Enhanced capillary network: This translates to better blood flow to your muscles, delivering more oxygen and nutrients while efficiently removing waste products.
• Improved fat burning: Lower intensity rides teach your body to utilize fat as a primary fuel source, sparing valuable glycogen stores for higher intensity efforts.

Putting the 75% Rule into Practice:

Implementing the 75% Rule doesn’t require complex calculations. Begin by estimating your maximum heart rate (220 minus your age is a common, albeit less accurate, method). A more precise approach involves a maximal effort test under the supervision of a qualified professional. Once you have your MHR, calculate 75% of that value.

Then, analyze your weekly training plan. Whether you’re following a structured program or training independently, ensure that at least 75% of your total riding time falls within this calculated heart rate zone. This could involve longer, steady rides, recovery spins, and even active commuting.

Beyond Endurance: The Benefits Extend Further:

While building endurance is the primary focus, the 75% Rule offers additional benefits:

• Reduced risk of overtraining: Prioritizing lower intensity work minimizes the stress on your body, allowing for adequate recovery and preventing burnout.
• Improved overall fitness: A strong aerobic base serves as the foundation for all other cycling disciplines, enhancing your ability to perform at higher intensities when required.
• Increased enjoyment: Low-intensity rides can be incredibly enjoyable, allowing you to explore new routes, socialize with fellow cyclists, and appreciate the scenery.

The 75% Rule isn’t about avoiding intensity altogether. High-intensity intervals and threshold work remain crucial for maximizing performance. However, by dedicating the majority of your training time to building a solid aerobic foundation, you’ll unlock greater potential for improvement and build a sustainable, long-term approach to cycling training.