What makes cyclists stronger?

Today, we’re going to discuss average resting heart rate, a concept that most people haven’t encountered, but it’s actually very important. Let’s learn about it together!

1. Average resting heart rate

Once you know your resting heart rate, you’ll naturally be curious about how your heart rate compares to others.
First, let’s look at how it’s defined: RHRs below 60 beats per minute are classified as bradycardia (a popular term for a slow heart rate), while those above 100 beats per minute are defined as tachycardia (a popular term for a fast heart rate). According to this logic, anything between 60 and 100 is “normal.” But in fact, most healthy people have RHRs between the 60s and 80s. An RHR in the 90s, while not strictly tachycardia, can still be a bit worrying.

On the other hand, for someone as active as a cyclist, an RHR below 60 is completely normal. For endurance cyclists specifically, RHR can range from the high 40s to the high 60s, and can even drop to the low 30s, but "this is rare." Does a low resting heart rate count? Generally speaking, no. As long as your heartbeat is strong, your blood pressure is normal, and you don't show signs of circulatory problems, such as blue lips, dizziness, or numb feet, you don't have to worry too much about a low resting heart rate.

2. Factors that affect resting heart rate

Anyone who has started or stopped fitness has probably noticed that exercise can affect your resting heart rate.

Specifically, regular exercise can help your cardiovascular system become more efficient, which can gradually reduce your resting heart rate. Research also supports this idea, supporting the idea that endurance training and yoga in particular can significantly reduce resting heart rate. When you take a break from exercise, the opposite is true: as your cardiovascular fitness declines, your RHR will gradually rise. But there are some nuances here, as more exercise is not always better. Overexerting can also cause your RHR to rise because your body is overstressed.

This is why it's important to strike a balance between hard exercise and adequate recovery.

Besides exercise habits, many other factors can affect RHR. Genetics is probably the biggest factor. Some people are born with a lower heart rate, but that doesn't necessarily mean they are healthier. Age and gender are also factors. As we age, RHR tends to increase slightly due to naturally occurring physiological processes. Because the heart does suffer some damage as it ages, there is some wear and tear. Gender-wise, women generally have a slightly higher RHR than men. According to a study published in 2014, the average heart rate for adult men is 70 to 72 beats per minute (bpm), while the average heart rate for adult women is 78 to 82 bpm (this is the general heart rate, not just resting heart rate).

The main reason for this difference, the researchers explained, is that women have smaller hearts that pump less blood with each beat, which means they have to beat at a faster rate to match.
In everyday life, factors including increased stress, lack of sleep, increased caffeine intake, dehydration, etc. can cause your RHR to trend upward.

3. How Resting Heart Rate Affects Cycling Performance

Since a lower resting heart rate can indicate a more efficient cardiovascular system, it is reasonable to assume that someone with a lower resting heart rate will perform better on a bike than a similar athlete with a higher resting heart rate.
But the reality is more complicated than that. Resting heart rate may not reflect other factors critical to athletic performance, such as biomechanics and lactate clearance. Just as a lower resting heart rate may indicate that you are physically fit and an athlete, it does not necessarily mean that you can win a race with your resting heart rate.

While resting heart rate is not the only indicator of an athlete's overall functional ability, recovery heart rate, also known as aerobic recovery rate, measures how quickly heart rate drops after intense exercise and is a better indicator of people's fitness level. Conversely, RHR is also important when looking at overall health. Why? Because, for example, the heart is a muscle and it wears out like anything else. The less your heart works when you are at rest, the lower your resting heart rate, and the more likely you are to live longer.
In fact, according to research, "the classic marker of longevity is VO2max." This is because it is an overall measure of heart function.

4. Benefits of paying attention to your resting heart rate

Working to lower your RHR can have big benefits. First, your cardiovascular system will be healthier. A lower RHR indicates that you are managing stress well and spending more time under the influence of your parasympathetic nervous system rather than your sympathetic nervous system. This is a good thing because spending too much time in sympathetic mode can stress your body.
In addition, lower heart rates have been linked to longer life.

5. How to control your resting heart rate

Maintaining a regular exercise habit is a surefire way to improve your resting heart rate.
You won't see changes overnight, but you may see results over a few weeks to a few months. So if you haven't made this a habit yet, it's recommended that you aim for 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per day. People in good physical condition can also consider these as minimum standards, and it's best to try to do more exercise. Of course, as I mentioned, over-exercising can have the opposite effect and send your resting heart rate soaring in just one week, so make sure to give your body enough rest time to recover between workouts.

Beyond that, do what you can to manage stressors in your life, as stress can have a "huge impact" on RHR and is also an "underestimated and easily overlooked" factor. Easier said than done, tools like deep breathing and meditation can help. For example, you want to prioritize adequate, quality sleep; stay hydrated; eat nutritious foods; limit caffeine intake; and quit any bad habits.
Do what you can to live a healthy life.

6. When should you pay attention to changes in your resting heart rate

Because resting heart rate is affected by many factors, some of which are within your control and some of which are not, it is common to see fluctuations in the values ​​sometimes. But how do you distinguish between changes in resting heart rate and worrisome fluctuations?

First, it is recommended not to focus on one-time measurements, such as changes from Monday to Tuesday, but to focus on changes over time. It is recommended to get into the habit of measuring your RHR every two days and pay attention to any changes that occur over a week to ten days. For example, your normal RHR is 64, but over seven days, it rises to 74. With this change, you don’t need to look too worried. Instead, it would be best if you evaluated what’s going on in your life.

Are you more stressed than usual?
Is your sleep erratic?
Are you not hydrating as often as you should?

Look for factors you can control and adjust accordingly, whether it’s starting to exercise, prioritizing an earlier bedtime, or drinking more water throughout the day. From there, if your RHR is still elevated, you may be overtraining, in which case it’s recommended to take a few days off and not do strenuous workouts, but focus on recovery, using methods such as gentle stretching, focused breathing, adequate hydration, and quality nutrition. Hopefully, this will help get your numbers back to normal. If you try these methods and your RHR is still high, then you may need to see a professional.