What is Cardiac Drift?
Cardiac drift is the gradual rise in heart rate during prolonged, steady-state exercise—even when your pace or intensity stays the same. It’s common in endurance activities like running, cycling, or swimming, especially sessions lasting 30 minutes or longer.
Why Cardiac Drift Happens
Several factors cause heart rate to creep up during long efforts:
Dehydration: Fluid loss reduces blood volume, forcing your heart to beat faster to maintain output.
Increased Core Temperature: More blood is sent to the skin to cool your body, leaving less for muscles, so the heart compensates.
Muscle Fatigue: Tired muscles need more blood flow, raising heart rate.
Reduced Blood Volume: Prolonged sweating lowers oxygen-carrying capacity, prompting the heart to pump faster.
When It Occurs
Duration: Typically after 30+ minutes of moderate to high-intensity effort.
Activities: Most noticeable in endurance sports—running, cycling, swimming.
Conditions: Hot, humid, or extreme environments worsen cardiac drift.
How It Affects Performance
Increased Effort: Rising heart rate may make the same pace feel harder.
Fatigue Signals: Cardiac drift can indicate dehydration or muscle fatigue, signaling the need to adjust pace, fluids, or rest.
How to Manage Cardiac Drift
Hydration: Drink before, during, and after exercise to maintain blood volume.
Pacing: Start conservatively—avoid going too hard too early.
Temperature Control: Wear light clothing, take shade breaks, or cool down during hot conditions.
Fueling: Maintain carbohydrates and electrolytes to reduce early fatigue.
Monitor Heart Rate: Use a heart rate monitor to detect drift and adjust intensity as needed.
Key Takeaway
Cardiac drift is a normal response to long-duration exercise. By managing hydration, pacing, temperature, and fueling, you can maintain performance, reduce fatigue, and stay on track during endurance sessions.
Copyright MyProCoach® Ltd © May 2018. All rights reserved
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