Managing VI in training sessions

Brad Marcus

This is my first full season training with power. I've become more adept in understanding what is important to have success at using my powermeter as a great tool. That being said, I've also realized that using the PM on my trainer (which is where I spent countless hours through the OS, GF plan, HIM plan and now IM plan) is MUCH different than using it outdoors in the hilly terrain of the Northeast in non-race conditions. I mention non-race conditions since my long rides are filled with stop signs, red lights, and obviously riding a course which is open to traffic. I've found that as I am trying my best to follow my plan and learn to ride with power, that those conditions are causing havoc on my VI.

I'm somewhat concerned about this since I'm unsure about how this will affect my actual race conditions. Is this typical on training rides and how can improve the spikes and vallies that are apparent in my data and causing my VI to be higher than I'd like?

drjohnson08

Hey Brad, I would say that on most of the Saturday rides you're going to get a higher VI if you're following the plan as prescribed even if you don't deal with stop signs, red lights, traffic, etc.. It's a result of the WU, interval work, rest periods, and the remainder portion of your ride. You're not really riding smooth like you would during a race. I would recommend doing your race rehearsals somewhere that you don't have all the traffic and traffic control devices if you can. Work on smoothing out your VI during the rehearsal. Once you figure out how to do it you'll be able to turn it on and off whenever you want.

Edwin Croucher

Brad, I experience the same thing during my training rides. I ride b y feel as well as by VI. I am working on maintaining steady effort. Most of my courses are full of short hills. They really wreck your VI. Yesterday, I focused on keeping my big watts low. My ride yesterday had plenty of climbing and I kept my watts in a decent range. My high watts yesterday was 397. Last year at IMLP, my high was 614W. I have ridden that course a bunch and I know I don't need watts that high to do well.

Al Truscott

+2 what Doug advises. On training rides, I'll often a have an overall VI of 1.19 or above. During races, I'll be much closer to 1.0 EG today, during an Olympic dist, lots of turns, some short steep hills, several "false flats" up or down of 2-3%, overall elevation gain 730'. VI was 1.024.

If you can view your power file as intervals, try looking just at the sustained intervals you do on a ride, the segments where you don;t have to slow down for traffic, lights, obstacles, etc, and see how close you can get the VI to 1.05 on those. Ignore the overall VI for the ride. EG, If you can find a hill that takes you 5-7 minutes to go up & go for it as a 100% interval, you should be close to 1.0 for that segment.

If you can stay steady on the intervals when you have the opportunity, and you can work a good RR course to focus on steady riding, you should be good to go on race day.

Mark Maurer

2x what Al says. I always look at my intervals and analyze them instead of the whole ride. I often have 15-20 minutes on each end of the ride that's getting through town and warming up or cooling down that I throw out of the analysis. If I nail the intervals I'm happy. And yeah, it's way easier on the trainer. It kinda spoils you.

Trish Marshall

I use the Sunday ABP ride to attempt steady riding.  I ride at a metro park which allows for mostly no stopping, but it has a couple left turns and definite rollers.  Saturday is all about the intervals.  Riding steady is definitely a skill to learn!

Brad Marcus

Thanks for all the great input, team. I went back and analyzed the data from my last long ride and isolated the stretches where I could do "the work", and you are right, I'm am much steadier in those zones. But, I still worry a bit about my races, Quassy and IMLP, due to the hilly terrain. I guess practice makes perfect. I rode with a group the other day. One of the guys in my group, who was also riding with power and a very talented triathlete, was in front of me for a stretch. I did note who steady he was riding by watching my watts....almost like he was on a trainer. Hopefully at some point, I'll get there! Thanks again.