I'm your typical time-crunched triathlete with a desk job. Apart from my regular training, I have been supplementing my currently lower volume/high intensity phase by spinning lightly at my desk at work for the past 4 months for anywhere from 12-20hrs/week on a cheap under-desk pedaler.
Because this is work time, and sweating is frowned upon, it is a low/no resistance 70ish rpm on short (100mm) cranks in a recumbent-style seated position, where my heart rate rarely gets over 75bpm (resting is in the low 40s). I actually discovered that I am able to stay more focused/alert and get more done at work by doing this, so I don't think it is a total waste of time for that reason, but I'm obviously hoping it has some positive impact on endurance training, and maybe counts physiologically towards some fraction of equivalent aerobic volume (maybe say 20-30%).
My questions are these:
1- Is there such a thing as too much 'active recovery', when you couldn't otherwise use the same time at an aerobic intensity? Obviously the balance of the day is inactive rest, so I don't think it can hurt to elevate the heart rate throughout the day, but if I'm being an idiot, set me straight!
2- Does multiple hours of active recovery/zone 0 level 'exercise' at a moderately elevated heartrate below aerobic levels still stimulate any beneficial adaptations similar to zone 1 aerobic exercise to improve endurance (ie stimulate mitochondrial density/capacity), albeit less efficiently? Or is it really only useful for stimulating general bloodflow and speeding up recovery from a workout (in which case cutting down to 60-90 minutes might be plenty)? I definitely feel like my legs have been working when I get up after pedaling for an hour or two - its that familiar heavier leg sensation you get after an easy run or bike. So its doing something, I'm just not sure what.
3- Is there a name for this type of activity besides "zone 0" and "active recovery"? Finding any studies or even articles has been challenging. I'd like to read some studies or thoughts from experts on this, but studies I've found don't tend to research anything lower than aerobic/zone 1 exercise. I found one article discussing the benefits of doing a few long duration hikes (below aerobic level) for general durability training, but most obvious hiking benefits wouldn't apply to desk pedaling. I'd love it if you know of any studies/articles you could point me to.
Because this is work time, and sweating is frowned upon, it is a low/no resistance 70ish rpm on short (100mm) cranks in a recumbent-style seated position, where my heart rate rarely gets over 75bpm (resting is in the low 40s). I actually discovered that I am able to stay more focused/alert and get more done at work by doing this, so I don't think it is a total waste of time for that reason, but I'm obviously hoping it has some positive impact on endurance training, and maybe counts physiologically towards some fraction of equivalent aerobic volume (maybe say 20-30%).
My questions are these:
1- Is there such a thing as too much 'active recovery', when you couldn't otherwise use the same time at an aerobic intensity? Obviously the balance of the day is inactive rest, so I don't think it can hurt to elevate the heart rate throughout the day, but if I'm being an idiot, set me straight!
2- Does multiple hours of active recovery/zone 0 level 'exercise' at a moderately elevated heartrate below aerobic levels still stimulate any beneficial adaptations similar to zone 1 aerobic exercise to improve endurance (ie stimulate mitochondrial density/capacity), albeit less efficiently? Or is it really only useful for stimulating general bloodflow and speeding up recovery from a workout (in which case cutting down to 60-90 minutes might be plenty)? I definitely feel like my legs have been working when I get up after pedaling for an hour or two - its that familiar heavier leg sensation you get after an easy run or bike. So its doing something, I'm just not sure what.
3- Is there a name for this type of activity besides "zone 0" and "active recovery"? Finding any studies or even articles has been challenging. I'd like to read some studies or thoughts from experts on this, but studies I've found don't tend to research anything lower than aerobic/zone 1 exercise. I found one article discussing the benefits of doing a few long duration hikes (below aerobic level) for general durability training, but most obvious hiking benefits wouldn't apply to desk pedaling. I'd love it if you know of any studies/articles you could point me to.