I was wondering if I could get an answer about something that been bothering me.
Since approximately 4 weeks, I have been sick in and out. Mostly like a cold (irritated throat, stuffy nose, congestion, mucus in my throat, coughing, etc…).
Its been nothing serious so far. Its often my 2 years old toddler that comeback with virus from daycare while autumn and winter. Those months have always a lot of virus in the daycare.
My problem is that since then, my bpm is really higher then usual. My bpm is like 10-16 over my usual bpm. I tried this morning to do a sweet spots training and it was really bad. My heart rate was really high.
I red a topic about it but i was curious if anybody experienced it ? Like just having a cold and feel it for many weeks?
Its worrying me because training is a big part of my life like probably many of you.
Probably because your body is prioritizing energy to healing and recuperating from your illness. That high RPE is a signal your body is sending to your brain. That’s normal.
Historically, it’s always been like this for me when I’ve taken time off for illness/vacations etc., so I would consider this normal behavior post illness. I’ll use my own current use case as an example.
Today, I threw my leg over the bike for the first time in several weeks, as I’ve been taking it easy while recovering from surgery on 11/20. I did Volunteer-1, 30m @55-65% (.58 IF). My average HR for this ride was 135bpm (148max). Typically, these HR numbers for this ride would be numbers I see during endurance rides of 60+ minutes with an IF of .7 or higher.
As I continue to ramp back up, my HR numbers will normalize to what they were post time off. For me, this typically takes 2-3 weeks.
Sounds like something is still in your system. Sometimes a good hard session can kick it out of your body, other times you just have to ramp it up gradually. Listen to your body and you’ll soon be back but if you are any where in doubt seek proper/ qualified medical advice. GWS!
Have to say its pretty normal. After several bouts of covid my hr was always higher for 3-4 weeks after testing negative and feeling better. Just recently got a flu bug, tested negative for covid but felt way worse than any covid bout…two weeks after feeling “ok”…my HR is still 10bpm higher during workouts than it was prior…just your body dealing with the bug.
Another indicator I use is „reaction time“ of HR: The heart reacts super fast (BPM going up and down) to changing effort when rested enough. If this doesn‘t happen, I‘m not rested.
In my personal and coaching experience, when you are recovering from some sort of virus, be it COVID, flu, or a cold, it is normal to see HR 10ish bpm above normal, both for resting and during exercise for about a month.
I always tell people to go by RPE and listen to their bodies during this time - when they’re recovered and healthy enough to train, but HR is higher due to a couple of factors (including, but not limited to reduction in blood volume from detraining, increased inflammation, etc). If something feels off, and HR is high, then either shut it down or go very easy; fight another day.
If you feel good and RPE is normal, then a higher than normal HR is nothing to worry about (IMO). Obviously if you’re really concerned, talk to your doctor.
This is true, but usually what you might be referring to is the ability to elevate max HR higher than usual due to being fully recovered. A higher than normal HR relative to power or exertion is often caused in part by reduction in blood volume following detraining (offseason or recovery from injury illness). Those two phenomenon are obviously not the same, but they can be related.
HR is not a terrific in situ indicator because it is influenced by so many factors. It needs to be taken in concert with RPE, overall body feeling, efficiency factor (Power relative to HR), etc. HR is something we should record on every ride and review after the fact, but I encourage healthy athletes not to anchor on it so much during training.
But yeah, HR 10 bpm high AND you’re feeling light headed or RPE is sky high? You need to shut it down or at least reduce intensity, but I would tell you that irrespective of the HR factor.
Thanks for your reply. It is really interesting to read. Overall, I felt more fatigued a few days but it was mainly my HR that is bothering me. I will try to just do zone 2 and see how I feel for the 2 next weeks!
I wouldn’t go into it thinking you’re going to do anything for any particular length of time, long or short. Go by how you feel. Many people can get back to real work about 2 weeks after an illness that has these kinds of effects. The COVID return protocol I typically follow has you doing low-duration SST type work about 10-14 days after getting back on the bike (i.e. symptom free in terms of upper respiratory stuff), and most people are back to where they were or very close to it about a month out. Obviously that’s still a setback - you lose six weeks or so of making progress.
I just never like pre-determined “I’m going to do XXXX for two weeks and see how it feels.” What if you are performing better before that? What if you’re still not 100% by then? Just take it day by day and be dialed into how you’re feeling. Make comments on your workouts, think about it during and after the rides and progress that way.
I always find this.
Got the cold flu thing doing the rounds here, actually feels worse than Covid. Tried an easy pedal and normally my heart rate is at 140bpm @ 200watts, on this ride I was sitting at 145or so for 165watts and 200watts was putting up to 160bpm.
Also notice it on my Apple Watch my resting hr is averaging 20bpm high the last few days
