I was looking for some advice regarding my heart rate recovery (or lack thereof) during races. It is a trend I have noticed over my last few races.
I have attached screenshots of my heart rate, and the race winners heart rate from the same race. As evident from the graph, my heart rate is significantly more stable (only changing around 10bpm in high to low periods), whereas the race winner had large peaks and troughs (changing around 20-30bpm in high to low periods).
Is is just the case that I am pushing much harder to keep the same pace, or is it down to genetics, overtraining, etc?
That could definitely make an impact. Not sure how you compare to them skills wise but it will make a big impact the more skilled you are. Allows you to relax more on the descents.
I think that it is a mistake to compare to another rider’s HR, there is too much individual variation on a person to person level and even if you could somehow account for all of that heart rate is not a marker of performance. Going off of compound score (a true predictive metric), chances are the winner did a better 5m raw power than you after burning all those calories.
If you really want to dive into why here are the main reasons:
Poor Parasympathetic Rebound (ANS Fatigue) – If your heart rate remains high and doesn’t drop much during lulls in the race, it could be due to autonomic nervous system (ANS) fatigue. The parasympathetic nervous system (PNS) is responsible for rapid HR recovery. If PNS tone is suppressed (e.g., from overtraining, fatigue, or chronic stress), HR stays elevated even when intensity drops. Signs of this include slow HR recovery after workouts or a higher resting HR than normal. You have to consider the level of “nerves” here with regard to racing in the bunch if you report that the race was a 6/10 sketchy and technical and the winner reported that it was a 3/10 one of you is significantly more stressed out throughout the race and that can be measured in the HR. If the winner had teammates, a better drive out, a better sit on wheels, taller able to see more of the race in front, less panicked, etc it all adds up. Given that you mentioned this is an MTB race it’s worth considering that they may just have a better bike, be smoother on the descents with the right tire choice.
Aerobic Deficit (Metabolic Rigidity) – A well-trained aerobic system allows quick HR dips during easy sections because the body can efficiently switch to fat oxidation and reduce cardiovascular stress. If HR stays high, you might be relying too much on glycolysis and struggling to switch to a low-energy state. Signs include rapid HR drift and difficulty sustaining low-intensity efforts at a low HR.
Overheating / Thermoregulation Issues – If you’re overheating, the heart works harder to maintain cooling, preventing HR from dropping. Blood is prioritized for skin circulation rather than recovery. Contributing factors include overdressing, poor hydration, and heat sensitivity.
Poor Muscular Clearance of Lactate (Local vs. Systemic Clearance) – If HR remains stable and doesn’t drop, your muscles may be accumulating lactate without efficiently shuttling it out. Some athletes rely on local lactate clearance (oxidizing it in the muscles), while others depend on systemic clearance (heart, liver). Signs include dead legs late in races and slow recovery from surges.
Genetics / Muscle Fiber Type – Some riders have naturally greater HR variability due to differences in fast-twitch vs. slow-twitch muscle reliance. If you rely more on slow-twitch fibers, HR may be steadier. The race winner might be a punchy, fast-twitch rider with a high capacity to recover quickly from bursts.
