Chris Farhood
f6dd9dfc27
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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4.4 KiB
name, description
| name | description |
|---|---|
| cycling-training | Periodization logic, workout design, and research-backed protocols for endurance and off-road cycling (road/TT + MTB/XCO). Companions an Intervals.icu MCP server that supplies all data and computed metrics. Use when planning training blocks, designing VO2max/threshold/durability workouts, integrating heavy strength (esp. masters), setting CTL ramp or A-race taper targets, interpreting CTL/ATL/TSB or wellness trends, or deciding whether to trust HR vs power. Routes to focused, individually loadable reference docs; every quantitative claim is cited. |
Cycling Training — knowledge & reasoning skill
This skill is the reasoning half of a two-part system. The Intervals.icu MCP server owns all data and computed metrics; this skill owns the knowledge and interpretation. Get the numbers from MCP, then use these docs to decide what they mean and what to do next.
Data / knowledge split (read this first)
| Ask the MCP server for… | Ask this skill for… |
|---|---|
| Activities, streams, best efforts, power curves | What workout to prescribe and why |
| CTL / ATL / TSB, training-load ramp, TSS | How fast to ramp CTL; what TSB to target for an A-race |
| Zones, sport settings, thresholds (FTP, MAP) | How to structure work:rest and rep length within a zone |
| Wellness: HRV, RHR, sleep, readiness | Whether a wellness signal is trustworthy or confounded |
Never recompute what MCP already returns (zones, TSS, load metrics). This skill contains no calculators by design — only periodization logic, workout design, protocols, and interpretation.
Relevant MCP tools (names may vary by server):
get_athlete_summary,get_athlete_profile,get_sport_settings,get_activities/search_activities,get_activity_details/_streams/_intervals/_best_efforts,get_athlete_power_curves,get_wellness_data,get_training_readiness,get_events/add_or_update_event(to schedule planned workouts).
Router — load the doc that matches the need
| If the question is about… | Load |
|---|---|
| Fatigue resistance / durability — training it, why fatigued-state power matters, the field test | references/durability.md |
| MTB / XCO — race demands, why power (not HR) governs off-road, marathon vs lap XCO | references/mtb-xco-demands.md |
| Strength training — heavy lifting for cyclists, masters muscle loss, from-zero ramp, in-season | references/strength-for-cyclists.md |
| VO2max / high-intensity intervals — rep length, work:rest, maximizing time ≥90% VO2max | references/vo2max-intervals.md |
| Season structure — base/build/peak, mesocycles, CTL ramp, A-race taper & TSB targets, polarized vs pyramidal | references/periodization.md |
| Trusting the data — when HR is unreliable, decoupling, RHR/HRV, heat/alcohol/sleep/travel confounds | references/data-confounds.md |
| A specific citation / PMID / DOI | references/citations.md |
Plan & protocol templates (assets)
| Template | Use when |
|---|---|
assets/plan-template-base.md |
Building a base mesocycle, backward-mapped from an A-race |
assets/plan-template-build.md |
Building a build block that integrates VO2, durability, and strength |
assets/field-test-durability.md |
Running the ~1,500 kJ → 1-min hill durability field test |
Operating principles
- Cite as you reason. Every quantitative recommendation should name its source (author/year;
full identifier in
references/citations.md). This is so the athlete can verify, not just trust. - Separate mechanism from dose. Where a doc marks a protocol
⚠️ under-researched — track individual response, present it as a hypothesis to test on this athlete, not a fixed prescription. - Power governs; HR is conditional. Prescribe from power. Use HR only where it is reliable
(durability decoupling on steady rides, recovery trends) and always screen for the confounds in
references/data-confounds.md. Never apply naive single-number rules (e.g. "decoupling <5% = fresh", "RHR +5 = overtrained") without those caveats. - Distribution is a principle, not a recipe. Training age, volume, life stress, and phase
decide the intensity distribution — see
references/periodization.md. - Don't over-transfer. Keep discipline-specific numbers labelled; small-n elite XCO data does not automatically apply to masters marathon riders.