Understanding a Low Heart Rate for Cyclists (Ask a Cycling Coach 284)
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- Опубликовано: 30 окт 2024
- What does a low heart rate mean for cyclists? Learn how to understand your heart rate, applying your heart rate to testing, and more in this Quick Clip from Episode 284 of The Ask a Cycling Coach Podcast.
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I once trained while watching the UCI world's downhill. It was supposed to be a Z2 1 hr ride, until I saw my heart rate. Actually every time someone was in the forest segment I'd lose the heart rate. Never again... not even at the comfort of my home I can't deal with downhill! xD
I'd say the opposite of what Amber was saying. If I feel unwell or fatigued, and I'm deep into an interval - my heart would be 10 to 15 bpms higher...
My experience there are 2 scenario I worry:
1. Heart rate is low but I feel fatigue so bad in the leg that I cannot hit my interval power number.
2. Same effort or workout or zwift race (especially TT where you can totally in your control) but HR went higher than usual with same amount of effort.
I found that in normal circumstance - low HR almost mean I am fitter or I'm peaking. I almost always made PR that day and feel so good and power number/strava PR prove it!
The best example that HR is relative and genetic is L. Sanders
Please explain
@@Grunge_Cycling Lionel Sanders has some really low HR due to large heart and big stroke volume, which is genetic. I think he said his max is around 160bpm. There's a video on his channel where he's racing Talbot Cox up Mt. Lemmon. If I remember correctly, Lionels goal was to stay under 108bpm and still won over Talbot, who went over 180bmp average.
I am over 50 and run almost 4-5 times a week,; My RHR is around 52-53 or lower and normally run in z2 (running) at 125-135 but not an issue to go beyond or sustain over 160 during interval/tempo or racing. I can just slow down then and the HR will drop by 20-30 bpm within 1-2 minutes only. My warm-up is around 100-120; However when cycling, during warm-up (10-15 min) my HR will go almost the same but drop to 90-110 or less with the same effort. It is very hard for me to reach 120 even when almost exhausted. Years before, I have no problem to push my HR higher during cycling. It only happened after months or years when I intensified my running. by 2-3 times. I think the initial impact of adrenaline as explained by Nate sound reasonable. My mind prepare myself like a running ... but then when the effort seem lesser, it just slowing down.
The #1 tell that low HR is caused by excess fatigue and not improving fitness is probably the fact that your interval feels just as hard as - and sometimes harder than - usual with HR several beats lower than usual, haha.
What Amber says around 4:00 per normal heart rate range for given target power is interesting.
This is exactly what’s happening to me and my legs feel rather fatigued too.
So yeah if heart rate is lower per giving target power that might mean longer stroke volume but if legs sore too then that’s fatigue.
Amber had the best facts around heart rate supported by science and real data
Not sure total heart beats in lifetime is important to know since we dont know if there is a maximum known
When I was unfit my hear rate would go up quickly and come down slowly. at the beginning of the season where there has not been the opportunity to train my heart would be thumping for several minutes after my ride - later the 100m coast to my door is enough for significant recovery.
IMHO The only thing you should compare is your heart rate per exercise type
yeah, I am definitely outside of the norm. Well north of 125 … over the last 5 years, my average heart rate for all of my rides was 142. And I am well beyond my 20s (and 30s … and 40s) in age.
Heart rate certainly is individual.
My resting HR is about 39 to 44 since I've restarted cycling but while exercising, I can't go above 154 bpm. Which worries me a bit. I know I'm in my 40s and I know a lower max HR is normal but my max HR in my twenties was about 194 and now I struggle to go beyond 150. Mind you, I had a burnout and a liver disease in the meanwhile... besides being older.
Thats only a little lower than Eddy Merckx. Not a problem in itself
I have had a waking HR of 28 once in my thirties, won a duathlon that day. I am 64 now and still attain a resting HR of 35. My max in now assumed to be at 158 as I've not tested this year. Max HR does drop with age so it needs to be efficient to maintain fitness.
That max is very low, heart rate is a very personal thing compared to power or even average speed. I know some guys who can reach 210+
I'm 22, 6'1 and 200pounds. My resting heartrate is 45 and and my max is 185bpm. Seems kind of low...
I have a simple question and I noticed that few cyclists share the same thing. Heart rate on trainer is lower by almost 20 degrees compared to heart rate on the road. This is even if I am doing FTP test the heart rate wont exceed a certain umber which can easily be exceeded on the road
I have some questions about caffeine withdrawal. My normal resting HR is 60 but I have seen it as low as 45 along with profound fatigue. I am only 41 and not very fit at all so 45 certainly is not due to fitness. I also can never get above 160HR on a bike no matter how hard I push. I regularly see videos of people my age range easily pushing 175HR on a bike.
Does anyone here understand why heart rate can be much lower when cutting back on caffeine too quickly?
Does caffeine withdrawal also suppress maximum heart rate?
My HR is crazy and goes bonkers even when I’m doing Z3 intervals. Do I need to get back into base training to build that base more before starting intensity again? I am able to complete my workouts but I feel they’re much more taxing than they should be considering like some tempo or SS intervals. Please if someone can shed some light on it. Thanks 🙏🏼
Not at all. Heart rate zones and specifically maxes are different for everyone. If you're worried there is an underlying issue, however, please seek medical advice from your primary healthcare provider. Safety first!
Are HR training zones the same as power meter training zones?
What are the pros & cons of HR training zones based upon Max or HRR?
Hey, Michael! Great question, we cover this topic at length, check out this article! support.trainerroad.com/hc/en-us/articles/115005942866-Power-vs-Heart-Rate
@@TrainerRoad didn't answer my questions.
Okay! Apologies, a lot of the info is in that video which can be hard to sift though. This will probably help, a lot more detailed:
www.trainerroad.com/blog/training-with-power-vs-heart-rate-whats-better/
If you need further information or assistance, feel free to reach out to the team at support@trainerroad.com!
Hi, thanks for this video. I have monitored my heart rate lately with miFit5. I don't understand, my average max heart rate 22 days ago was 183, and average speed was 10 km/h (it was all uphill).
I trained in the meanwhile, and today I did exact the same ride, I increased the average speed to 11 km/h, but my average max heart rate was 121. Is this possible, in just under a month of training? Also average heartbeat went from 160 to 99 bpm. What do you think? thank you!
The number of things that can impact heart rate even on a day-to-day basis are immeasurable. Sleep patterns, nutrition, stress, etc. This is why we dont rely upon it as a *sole training metric, and why if you have any concerns, you should definitely seek medical evaluation and advice. :)
@@TrainerRoad I'm just very confused whether or not is good or not 😅
220 -32 = 188
But on an indoor trainer (while seated) I can only hit 165 max heart rate
also...where you are in your menstrual cycle...
So flipping funny. So I am going to die sooner than you all because my sleeping heart rate is in the lower fifties, damn. Stress levels are rising. LOL...:)
I'm curious how heart rate relates to perceived effort. Six months ago I was as fit as I have ever been, and I was streaming some zwift races on twitch, which I recently watched back. I noticed my heart rate hovering around 180 for minutes while I chatted away and didn't seem that fatigued. Now that I've lost some fitness, sitting at 180bpm is high threshold (192 max in the last 8 months). I expected to be able to produce power easier six months ago, but I was surprised my heart rate was still that high - I just seemed to be able to hold it longer and with less effort. Is this just psychological?
Totally could be! There are a number of reasons why we dont put a lot of weight into that number, as heart rate varies based on many external factors:
Fatigue
Sleep
Stress
Illness
Glycogen level
Hydration level
Temperature
Humidity
Motivation
Caffeine
As a result, your heart rate zones can change dramatically from day to day and season to season.
TrainerRoad I have a question, I’ve notice no one ever talks about oxigen levels in the blood. those HR vary for someone with 99% vs someone with 95% SpO2 levels? Would someone with a “low” SpO2 of 93% can compensate with a higher HR to deliver oxigen to the muscles?
10:17 Hahaha! :)
I just had my heart rate monitor this month. I'm 27 and my max HR is at 185BPM with ave 145-155ish...
This metric is new to me... When It just maxes out, I'll literally can't hold it for like the next 60 seconds..
Is there a way to mitigate that 185bpm in mostly more than a minute?
Hi, Yuri! This is totally normal. For the average athlete, your max HR time can be anywhere between 10sec and 1min, while more experienced athletes can sometimes hold their max HR for 2-3min. This is just something that you'll gain with time as your fitness increases and as you spend more time in that max HR zone. Dont put too much focus into that number though, focus on the effort itself and the gains you're making on the bike! ;)