Hello my dear bikeforumers,
I'm a 21 year old male in my third year at university in northern California. I have competed in triathlons, and in high school swan and ran cross country. The point being that I have been involved in endurance sports for years.
I decided to race for the university team here this year and we have already begun pre-season testing. Yesterday I did a Conconi Test which consisted of stepping up 10 watts / minute and taking my heart rate before the step-up.
A couple of questions here: I've read information as the inaccuracy of the Conconi Test. Is the test still widely used today?
I went to failure. We started at 100 watts and I went until my body shut down at 310 watts 22 minutes later. I read that some pros perform this test but start at a higher wattage (like 400 watts, or something) and stay in each zone for 8 minutes and then step up 40 more watts. After reading this I couldn't help but feel like an abysmal failure but the coach seemed really surprised by my results.
What gives? Where do I stack up as untrained cyclists go? I know this all boils down to my power to weight ratio and I weigh approximately 210 lbs with 15% body fat. I have a Tanita body composition scale. This means I need to work on lowering my denominator (weight), I know.
What to do now? We'll get personalized heart rate training zones with a schedule soon so we can train like pros, I suppose.
Please just weigh in. Have you heard of testing like this before? Have you done it? What should I look out for next time I do the Conconi (because the coach hinted at performing this test again before the race season starts)?
Thank you in advance for any and all input!