Variability Index for Lighter Riders

KellyH

Hi guys! I'm new to the group and checking out some of the resources. Reducing my VI in races is a goal for me. I did Timberman this year at a 1.10 VI.. Not 1.01... 1.10! I've had rides where I'm at 1.15. Part of the problem is that I lose focus in the middle of long course races and rides and I forget to pedal down hills.

I think the other part is that I'm a lighter weight rider and don't think I have high enough power numbers to make it over the hills under FTP. In the past I've insisted that if I'm staying under my FTP on some super steep climbs I was going to TIP over or have a bike split well below my capabilities if I tried that method of having a 1.0 VI that many advise. My power is higher than when I felt that was the case for me, but I still have a ways to go.

I found the below guideline in the EN race execution section and my question is, what's considered "medium" vs "high" w/kg so I can set realistic VI goals? Oh, of course my goal is to continue to get my FTP UP as much as I can through training and become a stronger cyclist but I'm still interested in the ranges behind these suggested VI targets?
I haven't really come across ranges like this before but it makes perfect sense to me given my journey in using power. Targets like that would have been really useful a few years ago when my FTP was a lot lower, I was new to power and I was doubting my own gut assessments that a 1.0 or anywhere close just wasn't realistic for me at IMWI.

Here is the section I found that I'm wondering about:

"Goal Variability Index (VI):
High w/kg athlete with excellent gearing and ninja execution and discipline: 1.02-1.04
Medium w/kg with excellent gearing, but w/kg + grades of some hills require you to spike your efforts from time to time: 1.05-1.08
Everyone: < 1.1"

What are the rough w/kg ranges where 1.04 or less should be physically attainable with good mental focus?

Thanks to anyone who has insight, ideas or even anyone who wants to just give me a hard time. I just love talking about power training!

Al Truscott

First off, dont neglect the other part of that definition, "excellent gearing". As someone who has watched his w/kg inexorably drop from 4 to 3.25-3.4 over the past ten years, I've learned to love my compact front (50/34) and "pie plate" (11-32) in the rear.

Based on. My own experience, I'd say 4.0 and above qualifies as "high". Given that I can safely spin up 8-10%grades without dropping cadence below 75 with my 34/32 gear, I suspect" medium " might be the range of 3-3.2 to 4.0

thekidduxc

+1 to Al's comment above. 4 w/kg is the beginning of what most consider a high/IM elite w/kg ratio. Again to compliment Al's comment above, in terms of VI - gearing plays a massive role. I ride a standard crank and a 11-23 cassette. This is an outlier. Where I ride in the desert is pancake flat. It is very easy to attain a 1.01 VI with that gearing and my standard long ride on the cycle track.

But if I go out to the mountains in Shakwa and Fujairah with that same gear in set up, my VI spikes well above 1.10.

What is your FTP?

KellyH

Hey that sounds about right! Thanks so much for your insight. Much appreciated.

KellyH

Oh, and I'm about 175 FTP now so that puts me roughly in that medium range. Thanks so much guys!