# Plan template — base mesocycle (backward-mapped from an A-race)

A fill-in skeleton for a **base** block. This is a *knowledge template*, not a calculator — pull
every number (current CTL/ATL/TSB, FTP, MAP, TSS) from the Intervals.icu MCP server and reason with
the logic in `references/periodization.md`.

## Step 0 — anchor to the A-race (backward mapping)

```
A-race date:            __________
Weeks until A-race:     __________
Race demands:           (road/TT? MTB/XCO? marathon? — see references/mtb-xco-demands.md)
Target race-week TSB:   +5 to +15   (see periodization.md → taper)
Current CTL / ATL / TSB: ____ / ____ / ____   (from MCP get_athlete_summary)
```
Work **backwards**: peak → build → base. Base's job is to raise sustainable CTL and aerobic
durability so the build block has something to sharpen.

## Step 1 — mesocycle rhythm

| Athlete profile | Loading rhythm |
|---|---|
| Younger / high recoverability | **3:1** (3 build weeks : 1 recovery week) |
| **Masters / higher life stress** | **2:1** (2 build : 1 recovery) — favors recovery |

Pick one and hold it. Recovery weeks are ~40–60% of the preceding load week's TSS.

## Step 2 — weekly shape (base phase)

Base is **mostly low intensity with a small hard dose kept alive.** Distribution is a principle,
not a recipe (Seiler — see `references/periodization.md`): let volume, training age, and life
stress set the exact split.

```
Weekly TSS target:        ____  (ramp CTL ~3–7 pts/week; see periodization.md → CTL ramp)
Long endurance ride:      1 × ____ h   (durability driver — see references/durability.md)
Endurance / Z2 rides:     __ × ____ h
Aerobic-support intensity: 1 × threshold OR sub-threshold session (keep top-end from decaying)
Strength:                 2 × /week heavy (see strength-for-cyclists.md; from-zero ramp if new)
Recovery / off:           as needed
```

## Step 3 — build in durability early

- Progressively lengthen the long ride; late in base, place **fatigued-state efforts late** in the
  long ride (hard work after accumulated kJ) — see `references/durability.md`.
- Fuel these to spare glycogen; the point is durability, not depletion.
- Schedule the durability field test (`field-test-durability.md`) at the **start and end** of base
  to measure the block.

## Step 4 — strength through base

- Base is the ideal time to build heavy-strength capacity: 2×/week, heavy compound lifts, 3–6 reps.
- Sequence strength-first or on separate days to mute interference (`references/strength-for-cyclists.md`).
- Plan to **preserve** (not abandon) strength into build/in-season — 1×/week maintenance.

## Checkpoints (pull from MCP, judge with the skill)

- [ ] CTL ramp within target (not runaway) — `get_athlete_summary`
- [ ] Recovery weeks actually recovered — wellness trend, `references/data-confounds.md`
- [ ] Durability % improving across the block — `field-test-durability.md`
- [ ] Strength load progressing — logged sessions