Bytager the publication "Why is your heart rate higher than usual during exercise?"
You're riding at your usual pace, the power output is stable… but your heart rate monitor is showing 10, 15, sometimes 20 beats per minute higher than usual. Panic stations: Have I lost my form? Is my sensor broken? Am I finished? Rest assured: 95% of the time, it's NOT a collapse in your physical condition. It's simply your body sending you a clear signal. Here are the 5 most common reasons for an increased heart rate, even in experienced runners.
By Guillaume Judas – Photos: depositphotos.com
Cause No. 1: Insufficient endurance base or a temporary loss of fitness
This is the most classic reason If you have reduced your base endurance training volume in recent weeks (off-season, injury, vacation, work overload), your aerobic system is less efficient. You burn carbohydrates faster, accumulate more lactic acid, and your heart rate increases to compensate.
The solution 3 to 6 weeks of sessions mostly in zone 2 (an intensity at which you can talk without any problem). Your heart rate at the same power output will gradually decrease.
Cause #2: Consumption of stimulants (even legal ones) and certain medications
Caffeine (even 3-4 hours before), Black tea, energy drinks, decongestants (pseudoephedrine), certain allergy medications, or beta-blockers stopped abruptly… all increase heart rate at rest AND during exercise.
The solution Note down everything you consume in the 24 to 48 hours before an outing that produces unusual numbers and testez sans. You'll be surprised by the impact of a simple double espresso before you hit the road.
Cause No. 3: Body overheating
Your heart has two main jobs during exertion: sending blood to the muscles and cooling the body by making you sweat and dilating the blood vessels in your skin.When the temperature rises too high (stationary bike without a fan, ride in the heat, overly warm clothing, or even a fever due to a mild infection), part of your cardiac output is diverted to the skin instead of the muscles. The result: a higher heart rate for the same intensity.
The solution No exercise when you already have a fever! This is fundamental to avoid feeling unwell, or even post-exercise complications. A powerful fan for the indoor trainer, ice in your water bottle or on the back of your neck, light and breathable clothing, and starting your workout during the coolest hours of the day in summer.
Cause No. 4: Dehydration and/or sodium deficiency
When you lack water or electrolytes, blood volume decreasesTo maintain the same cardiac output and supply blood to your muscles, your heart needs to beat faster and harder. The result: 8 to 15 more beats per minute for the same power output.
The solution Drink regularly from the start of your ride (150-200 ml every 15 minutes if the effort lasts more than an hour) and add 500 to 1000 mg of sodium per liter of drink when it's hot or the effort is prolonged. This precaution is essential before, during, and after indoor training sessions, of course.
Cause No. 5: Stress, lack of sleep, and residual fatigue
This is the most underestimated factorCortisol and the sympathetic nervous system remain active when you are stressed or have only slept 5 hours. Result: a resting heart rate that is 10 beats per minute higher in the morning and 10 to 20 higher during exercise.
The solution Allow yourself days of relaxation or complete rest when you frequently deal with major problems. A 20-30 minute nap or a 100% recovery run often does more for your health than insisting on following the training program at all costs.
But also… equipment checks
Before questioning everything, check your equipment. A poorly positioned, slightly damp, or weak heart rate monitor strap can significantly disrupt intermittent heart rate measurements. Thoroughly wet the electrodes and tighten the strap just below your chest.
To summarize, An abnormally high heart rate is almost never a death sentence; it's a warning light on your dashboard.Correct your hydration, temperature, sleep, stimulants or training load, and in 9 out of 10 cases it magically disappears.
Listen to this signal instead of fighting it : it is your body that protects and guides you.
