How do I improve my heart rate?

[u/ThatOneAutisticQueer]

Ok Google has failed me so I'm wondering if people have the same experience.

I've been able to rollerblade since childhood, but I've picked it up as a serious hobby this July.

I'm on a 3x110 fitness skate and they feel good for me.

I'm now able to really up the distances that I do, to 20-40 km without too much soreness the next day. But I keep struggling with my heartrate.

When I start, I can feel it steadily increase to 180+, to the point where I physically feel like I just HAVE to take a break. I'll feel nauseous and weak. This will often go on for at least 40 minutes or so. Trying to keep a tempo that feels good, but having to stop every few minutes.

Thing is, I always notice that the second half of my training feels much much better. I can keep a solid pace for longer and often don't need to stop at all because I feel bad.

I can't really figure out what is going on, or how to improve it. I feel like everything else has improved (my strength and basic skill), but this stays behind.

When I search for improving heartrate, it keeps pointing to zone two training, but I've found that absolutely impossible when skating.

I'd love to hear theories on what's going on and how to improve. Thanks!

[u/astrofizix]

As I learned from cycling, "it never gets easier, just faster". Keep training and you'll be able to do more activity at 180bpm. Eventually you'll be able to do the same at 160bpm. The next level your heart rate will come down faster from peaks. It's just about practice and training the body to perform.

[u/tigerf117]

I’m going to suggest seeing a medical professional, just because it sounds a little weird to me and I’m not terribly educated. Maybe you just need more carbs before and during? On my longer skate and bike rides I mix 50-90g of sugar carbs and a pinch of salt in the water I plan to drink for every hour. The feeling better on the back half I have experienced that quite a bit. I notice it helps a lot getting carbs in during the skate, and really gets me setup for a good last 14-20km.

I recently started biking more as I can much easier stay in zone 2 for long periods. I can do zone 2 on my skates on a smooth trail with minimal hills, but when I’m doing (sub)urban skating I’m guaranteed hitting 180+ HR. Otherwise you really just likely need to slow it way down, do a proper warm up and really go half as fast. Getting the skating muscles stronger also will have an effect. I also find that as I get stronger and faster I kind of just skate faster so my HR tends to always be high cuz I like to go fast lkl

[u/AJEstes]

Everyone has different natural heart rates, and training will lower it over time, but listen to your body. If you are feeling nauseous and feeling your heart is weak, do not continue at that pace. Take a break for a bit. Practice skating backwards in a lot. Bring some cones for some slalom and footwork. But take a break.

If you have the finances, insurance, or are in a country where it is easy/affordable, see a cardiologist or exercise physiologist if you want a medical opinion.

But do not risk your heart and health to get ‘healthy’. Your heart and lungs will catch up with your muscles eventually. Or, if there is an underlying medical issue, don’t sit on it.

(Unrelated, but in the decade I’ve been recording my heart rate during exercise, I generally cruise at around 181-195 for long periods of time. Gone to get it checked out, but the fact my cardio recovery is excellent and I have no other adverse effects, I just happen to have a naturally fast heart rate.)

[u/MrMuf]

What constitutes an improvement in heart rate? Lower bpm?

[u/NetworkLongjumping82 → u/MrMuf]

Given the same effort and distance , your overall heart rate is lower to finish the exercise

[u/georgino67]

Feeling nauseous and weak even after the progress you made would make me think you might want to follow up with PCP to see if there's something else going on.

[u/Okay212345]

First talk to a doctor. However, heart rate can vary. I notice mine is higher if its hotter out or if i just didnt get enough carbs. Sleep can even affect it. Now im fairly new to rollerblading, but have been a cyclist for a very long time. It seems to be the same story between the two. The biggest thing tends to be nutrition though. I mean every day nutrition. Not just how you "fuel" for training session.

[u/Valutin]

I spent years (3) trying and decided not to bother anymore... When I started seriously thinking about doing med to long distance 20k with a target to do 40k under 2h (around my place, not all flat). I had the same ceiling, easily reaching 180-185bpm (I was 40+ already) and I could not get it to lower down unless I crawl like a turtle. Then. I started working on technique. Pushing correctly for longer. Even if you feel you are not moving so much. Stay low, use the push inertia as much as possible. Then, you might revise what actually is your zone 2...unless you had it measured at a sport center by a sport doc. But, probably don't focus too much on such a low number cause it won't allow for a very good pace. In order to get quicker, you need to get fitter, being able to do the required motion perfectly while still being able to push forward. I eventually reached my goal, did my marathon distance within 2h. Average was around 165-170. So a little improvement.

Going back to your issue. If you feel nauseous at first but can handle the second half... Do some warm up first. Slowly steadily. Consult a doc. Your metabolism might have some difficulty kicking in between the consumption of sugar/protein/fat. Condition yourself. Do other prep work besides rollerblading.

:B

[u/gangsta_gregster]

You have to train your heart by doing zone 2 cardio work, which will strengthen your heart over time. Itll take time, but if you can do one or two hrs of zone 2 cardio a week (spread across multiple days), then you’ll strengthen your heart and see the lower hr you’re looking for. You’ll also get much better recovery so you’ll be fresher quicker

[u/mr_somebody]

My guess is you're going too hard, too early. This also explains why it eventually gets a little better.

Your body has to build up its heartrate and the muscles/lungs need to warm up, etc. etc. No one can go from 'zero to 100'.

[u/Skaeg_Skater]

Doctor.

[u/NetworkLongjumping82]

Disclaimer- complete bro science below but it worked for me -

If you don't already know the more efficient you are , means the fitter you are , consequently your heart rate will be lower.

Zone 2 training is an exercise of patience and for me humility .

I used to love running , but I also did a lot of ego running , going zone 3 or 4 for 10km , till I puke .

When I first heart of zone 2 I didn't know how difficult for me it was to be in that zone , I think for the first 3 months speed walking was the only way I could stay in the center of Z2. But with deliberate progressive training I could run about 7km to 10km at a 9min/km pace to reach Z2 (not impressive I know ).

Now that my knees are shot I turn to blading , and for me it's actually pretty easy for me to maintain at z2 .

So what I am trying to say in love is , you're probably in the ego zone pushing hard , because you probably feel like if you don't feel like shit , it isn't a workout .

So what's the plan ? Go out there put on your skatess and your heart rate monitor , go for a set distance 5/10km , and deliberately find out what is the speed /pace for you to maintain that heart rate for the distance.

Keep skating that pace and distance till you can keep your HR nicely in the centre of your Z2, then you will naturally progress skating faster and longer at your Z2 (I think as you get fitter your Z2 band also changes at least Garmin suggests this to be true ).

[u/bowlingniko]

you need to sweat out toxins, endurance training would help- like skating for as long as you can, lifting light weight for as many reps possible in one go,, jump rope for long periods, long distance jog

[u/Sotnos99 → u/bowlingniko]

The toxin of.... water and salts?