feat: add cycling-training Claude skill (MCP companion)
Modular cycling-training skill: periodization logic, workout design, and research-backed protocols that companion an Intervals.icu MCP server (the server owns all data + computed metrics; the skill owns knowledge + reasoning). Structure: - SKILL.md router + README (companion-to-MCP architecture, install steps) - references/: durability, mtb-xco-demands, strength-for-cyclists, vo2max-intervals, periodization, data-confounds, citations - assets/: base + build plan templates, durability field-test protocol Every quantitative claim carries an inline citation; citations.md is the single source of truth with PMID/DOI, each verified against PubMed on 2026-07-20. Notable honesty flags baked in: - VO2 rep-length: running (Fleckenstein 2025) vs cycling (Ronnestad) conflict documented rather than asserted; cycling evidence favors short intervals. - 'Yu et al. 2025' (frequency > distribution) could not be found; not cited. - Under-researched doses (durability, taper TSB, CTL ramp) flagged 'track response'. - HR-confound doc forbids naive decoupling<5% / RHR+5 rules. Co-Authored-By: Claude Opus 4.8 (1M context) <noreply@anthropic.com> Claude-Session: https://claude.ai/code/session_01TqrhBhC3GEcKyaw8RTk8G6
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# Master citation list
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The single source of truth for every quantitative claim in this skill. Each entry: full citation,
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PMID/DOI, and a **confidence flag** from verification against PubMed / DOI resolvers.
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**Confidence key:**
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- ✅ **Confirmed** — PMID and/or DOI verified; title, authors, journal internally consistent.
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- ⚠️ **Confirmed metadata, claim = commonly-cited/approximate** — the paper exists as cited, but the
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exact number attributed to it is widely-repeated rather than verified word-for-word in the source.
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- ❌ **Not found** — could not be confirmed; **do not cite as fact.**
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Verified as of 2026-07-20.
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---
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## Durability / fatigue resistance
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**✅ Muriel et al. 2022** — fatigued-state power differentiates riders; fresh power does not.
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Muriel X, Mateo-March M, Valenzuela PL, Zabala M, Lucia A, Pallarés JG, Barranco-Gil D. *Durability
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and repeatability of professional cyclists during a Grand Tour.* Eur J Sport Sci. 2022;22(12):
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1797–1804. **PMID 34586952 · DOI 10.1080/17461391.2021.1987528.**
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**✅ Spragg, Leo & Swart 2023 (training characteristics)** — durability tracks accumulated
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volume/load; fatigued profile varies more than fresh across a season. *This is the primary "load
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dependency" cite.* Spragg J, Leo P, Swart J. *The relationship between training characteristics and
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durability in professional cyclists across a competitive season.* Eur J Sport Sci. 2023;23(4):
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489–498. **PMID 35239466 · DOI 10.1080/17461391.2022.2049886.**
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> The crisp "reduced load maintains fresh power; sustained load maintains durability" phrasing is
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> Spragg's applied *interpretation* of this data — attribute as commentary, not a quoted result.
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**✅ Spragg, Leo & Swart 2023 (physiological characteristics)** — physiological correlates of
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durability (higher VO2max, gross efficiency, fat oxidation). Spragg J, Leo P, Swart J. *The
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Relationship between Physiological Characteristics and Durability in Male Professional Cyclists.*
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Med Sci Sports Exerc. 2023;55(1):133–140. **PMID 35977108 · DOI 10.1249/MSS.0000000000003024.**
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**✅ Maunder et al. 2021** — canonical definition of durability as a distinct profiling quality.
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Maunder E, Seiler S, Mildenhall MJ, Kilding AE, Plews DJ. *The Importance of 'Durability' in the
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Physiological Profiling of Endurance Athletes.* Sports Med. 2021;51(8):1619–1628.
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**PMID 33886100 · DOI 10.1007/s40279-021-01459-0.**
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---
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## MTB / XCO demands
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**✅ Hays et al. 2018** — XCO demand profile (~25% time above MAP; hard start); HR/power/VO2
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dissociation (VO2 high on descents, %VO2max uncorrelated with %HRmax/%MAP). Hays A, Devys S, Bertin
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D, Marquet LA, Brisswalter J. *Understanding the Physiological Requirements of the Mountain Bike
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Cross-Country Olympic Race Format.* Front Physiol. 2018;9:1062.
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**PMID 30158873 · DOI 10.3389/fphys.2018.01062.**
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**✅ Prinz et al. 2021** — corroborating hard-number demand data (~30% top zone; 334 efforts ~4.3 s
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at ~135% MAP). Prinz B, et al. *(power-profile / demands of XCO)* Int J Sports Physiol Perform. 2021.
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**PMID 33848975 · DOI 10.1123/ijspp.2020-0758.**
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**✅ Protzen et al. 2026** — systematic review: contemporary XCO shifted toward greater anaerobic
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contribution while maintaining high aerobic demand; ~¼ race time above MAP. Protzen G, Inoue A,
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Buzzachera CF, Doma K, Devantier-Thomas B, Herrero-Molleda A, García-López J, Boullosa D. *The
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Physiology of Contemporary Olympic Cross-Country Mountain Biking: A Systematic Review.* Sports Med
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Open. 2026;12:16. **PMID 41739301 · DOI 10.1186/s40798-026-00976-4.**
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**✅ Impellizzeri et al. 2005** — aerobic predictors of XCO (mass-normalized threshold power/VO2).
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*Frame r ≈ 0.6–0.9 as "across studies"; the elite-cohort raw VO2max did not separate riders.*
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Impellizzeri FM, Marcora SM, Rampinini E, Mognoni P, Sassi A. *Correlations between physiological
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variables and performance in high level cross country off road cyclists.* Br J Sports Med.
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2005;39(10):747–751. **PMID 16183772 · DOI 10.1136/bjsm.2004.017236.**
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**✅ Inoue et al. 2012** — anaerobic power predicts XCO race time (r = −0.79, p = 0.006). Inoue A,
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Sá Filho AS, Mello FCM, Santos TM. *Relationship between anaerobic cycling tests and mountain bike
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cross-country performance.* J Strength Cond Res. 2012;26(6):1589–1593.
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**PMID 21912290 · DOI 10.1519/JSC.0b013e318234eb89.**
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**✅ Sánchez-Jiménez et al. 2025** — fatigue-decline magnitudes: Top-10 ~6–10% vs lower ~15–20%.
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Sánchez-Jiménez L, Javaloyes A, Peña-González I, Moya-Ramón M, Mateo-March M. *Record Power Profile
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in Elite Olympic Cross-Country Mountain Bike Cyclists: Normative Values and Fatigue Effects.* Scand
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J Med Sci Sports. 2025;35(11):e70170. **PMID 41285697 · DOI 10.1111/sms.70170.**
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**✅ Novak et al. 2018** — marathon (4-h) MTB predictors differ from lap XCO. Novak AR, Bennett KJM,
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Fransen J, Dascombe BJ. *Predictors of performance in a 4-h mountain-bike race.* J Sports Sci.
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2018;36(4):462–468. **PMID 28406361 · DOI 10.1080/02640414.2017.1313999.**
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---
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## Strength training (incl. masters)
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**✅ Llanos-Lagos et al. 2026 (epub 2025)** — meta-analysis, 17 studies / 262 cyclists: heavy
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strength improves efficiency, anaerobic power, TT performance; **no VO2max effect**. Llanos-Lagos C,
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Ramírez-Campillo R, Sáez de Villarreal E. *Heavy strength training effects on physiological
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determinants of endurance cyclist performance: a systematic review with meta-analysis.* Eur J Appl
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Physiol. 2026;126(1):193–222. **PMID 40632222 · DOI 10.1007/s00421-025-05883-2.** *(Certainty of
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evidence noted as low by the authors.)*
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**✅ Cadore et al. 2013 (epub 2012)** — strength-first sequencing yields greater strength gains in
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the elderly (~35% vs ~22%). Cadore EL, Izquierdo M, Pinto SS, et al. *Neuromuscular adaptations to
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concurrent training in the elderly: effects of intrasession exercise sequence.* Age (Dordr).
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2013;35(3):891–903. **PMID 22453934 · DOI 10.1007/s11357-012-9405-y.** *(This is the "Cadore 2012"
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sequencing cite.)*
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**✅ Cadore & Izquierdo 2013** — interference manageable/muted in older adults except at high
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volume/frequency. Cadore EL, Izquierdo M. *How to simultaneously optimize muscle strength, power,
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functional capacity, and cardiovascular gains in the elderly: an update.* Age (Dordr).
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2013;35(6):2329–2344. **PMID 23288690 · DOI 10.1007/s11357-012-9503-x.**
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**⚠️ English & Paddon-Jones 2010** — commonly cited origin of "~8% muscle loss/decade after 40."
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*Exact figure not verified in abstract; treat as commonly-cited/approximate.* English KL, Paddon-
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Jones D. *Protecting muscle mass and function in older adults during bed rest.* Curr Opin Clin Nutr
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Metab Care. 2010;13(1):34–39. **PMID 19898232 · DOI 10.1097/MCO.0b013e328333aa66.**
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**✅ Volpi, Nazemi & Fujita 2004** — sarcopenia mechanisms; resistance/aerobic training as
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countermeasure (fiber-type-fastest specifics not verbatim-confirmed). Volpi E, Nazemi R, Fujita S.
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*Muscle tissue changes with aging.* Curr Opin Clin Nutr Metab Care. 2004;7(4):405–410.
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**PMID 15192443 · DOI 10.1097/01.mco.0000134362.76653.b2.**
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**✅ Cruz-Jentoft et al. 2019 (EWGSOP2)** — consensus: sarcopenia centers on muscle strength;
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resistance training recommended. *Strongest confirmed cite for "loaded resistance is the primary
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countermeasure."* Cruz-Jentoft AJ, et al. *Sarcopenia: revised European consensus on definition and
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diagnosis.* Age Ageing. 2019;48(1):16–31. **PMID 30312372 · DOI 10.1093/ageing/afy169.**
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---
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## VO2max intervals
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**✅ Yang, Wang & Guan 2025** — network meta-analysis, 51 studies / 1,261 athletes: inverted-U
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dose-response; optimum ~140 s work, work:rest ~0.85. *Weighted toward running-based HIIT.* Yang Q,
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Wang J, Guan D. *Comparison of different interval training methods on athletes' oxygen uptake: a
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systematic review with pairwise and network meta-analysis.* BMC Sports Sci Med Rehabil.
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2025;17(1):156. **PMID 40605061 · DOI 10.1186/s13102-025-01191-6.**
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**✅ Fleckenstein, Braunstein & Walter 2025** — *running*: long (3-min) intervals accumulate more
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time >90% VO2max than intensified 30-s intervals. Fleckenstein D, Braunstein H, Walter N. *Faster
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intervals, faster recoveries — intensified short VO2max running intervals are inferior to
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traditional long intervals in terms of time spent above 90% VO2max.* Front Sports Act Living.
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2025;6:1507957. **PMID 39835194 · DOI 10.3389/fspor.2024.1507957.**
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**✅ Rønnestad & Hansen 2016** — *cycling, opposite result*: 30-s intervals induced more time ≥90%
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VO2peak than longer intervals. Rønnestad BR, Hansen J. *Optimizing Interval Training at Power Output
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Associated With Peak Oxygen Uptake in Well-Trained Cyclists.* J Strength Cond Res. 2016;30(4):
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999–1006. **PMID 23942167 · DOI 10.1519/JSC.0b013e3182a73e8a.** *(Often mis-cited as 2013 = epub.)*
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**✅ Rønnestad et al. 2020** — *cycling*: short (30/15 s) beat effort-matched long (5-min) intervals
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over 3 weeks (+4.7% 20-min power) in elite cyclists. Rønnestad BR, Hansen J, Nygaard H, Lundby C.
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*Superior performance improvements in elite cyclists following short-interval vs effort-matched
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long-interval training.* Scand J Med Sci Sports. 2020;30(5):849–857.
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**PMID 31977120 · DOI 10.1111/sms.13627.**
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**✅ Almquist et al. 2020** — effort-matched acute systemic/muscular responses favor short intervals.
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Almquist NW, Nygaard H, Vegge G, Hammarström D, Ellefsen S, Rønnestad BR. *Systemic and muscular
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responses to effort-matched short intervals and long intervals in elite cyclists.* Scand J Med Sci
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Sports. 2020;30(7):1140–1150. **PMID 32267032 · DOI 10.1111/sms.13672.**
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**✅ Rønnestad et al. 2021** — microcycle shock-block: short intervals → superior adaptations.
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Rønnestad BR, Øfsteng SJ, Zambolin F, Raastad T, Hammarström D. *Superior Physiological Adaptations
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After a Microcycle of Short Intervals Versus Long Intervals in Cyclists.* Int J Sports Physiol
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Perform. 2021;16(10):1432–1438. **PMID 33735833 · DOI 10.1123/ijspp.2020-0647.**
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---
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## Distribution / periodization philosophy
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**✅ Seiler 2024** — "long game, not epic workouts"; HIIT is not an acute-maximization problem;
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polarized training as a context-dependent principle. Peer-reviewed Perspective (open access). Seiler
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S. *It's about the long game, not epic workouts: unpacking HIIT for endurance athletes.* Appl
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Physiol Nutr Metab. 2024;49(11):1585–1599. **PMID 39079169 · DOI 10.1139/apnm-2024-0012.**
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**✅ Sun, Yu et al. 2025** — review of training-intensity-distribution models: **no single model
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universally superior**; adapt to sport/phase/athlete. *(Use for the "distribution is context-
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dependent" point — it does NOT claim frequency > distribution.)* Sun Q, Yu Y, Cui J, Lin S, Wang X,
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Zhou T. *Recent advances in training intensity distribution theory for cyclic endurance sports.*
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Front Physiol. 2025;16:1657892. **PMID 41169886 · DOI 10.3389/fphys.2025.1657892.**
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**❌ "Yu et al. 2025" (frequency > distribution)** — **NOT FOUND.** No PubMed paper with Yu as first
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author making this specific claim could be located. **Do not cite.** The nearest real paper
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(Sun/Yu 2025, above) does not support "frequency outweighs distribution." Ground the frequency point
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in Seiler 2024 instead, and label it a heuristic, not a quantified finding.
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---
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## Notes on verification method
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All ✅ identifiers were read from PubMed record pages and cross-checked against DOI resolvers by
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independent verification agents on 2026-07-20. Where a claim's *number* is widely repeated but not
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verbatim in the source abstract, it is marked ⚠️ and the reference docs say so inline. No identifier
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in this list was fabricated; the one unlocatable citation is explicitly marked ❌.
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