The foundations for successful riding
6 posts • Page 1 of 1
Strangely i searched "Conconi" on this forum and came up with nada...oh well here goes
So I have just got myself a basic HRM and want to start the process of working out my HR zones for training etc. Eventually working out a plan and goals etc. One thing at a time
So i have read up about the Conconi Test for initially working out Lactic Threshold and found a few good 'how to' guides:
http://www.2peak.com/tools/heartrate_bike.php <- training zones from bpm
Anyways they all say similar things (some are written for running not cycling tho) but i have a few (simple, i hope) questions:
- Anyone here done one? Any hints on what to do/not to do to ensure a graph that makes some sense?
- They all say that velodrome is ideal but I dont have one in my house Should i opt for the mag trainer, rollers (no resistance) or a quiet, flat loop of road somewhere close?
- When increasing speed at each increment (most say 200m), should i be giving preference to increasing my cadence or increasing my gears to up the speed?
- And finally whats a good speed to start from so im not there all day or dont blow up after 10mins? I would say im not a "beginner" but not an "experienced" rider either
Keen to hear your thoughts on your own tests and any advice to offer
There are many people much more experienced than I on this forum (Alex et al) but I suspect the advice they will give you is to simply work out your threshold HR (and set your heart rate zones from there) by doing an all out 30min time trial (on the road is fine) and using your average HR from the last 20min of that effort to define your threshold. Go here for the details:
http://www.trainingbible.com/joesblog/2 ... zones.html
My understanding is that a Coconi test is undertaken for the same purpose - identifying your threshold - but is considered flawed by many because it assumes that your threshold can be identified from the deflection point that shows up on the graph. Problem is, not everyone displays a deflection on their graph and it is not necessarily an accurate indicator of threshold anyway. Least that's my understanding based on what I have read. The methodology I referred you to, or some variation of it, seems to be the most commonly recommended way of working out your threshold and setting your zones these days.
That's basically it, that and the fact that Conconi falsified his test data and it has since been debunked by others who actually performed science.
It's a bit like Vitamin C preventing colds, it still pervades our collective consciousness, despite being of no proven value.
Go do a hard TT effort for about 30+ minutes and record your HR. If it was well paced, you will see your HR drift higher through the effort. Apart from the first few minutes, the HR range you attain for the effort will be about right as your threshold HR range (there isn't one HR that = threshold).
Can also do a max HR test as well, and use that as a guide to training levels.
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