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
2.9 KiB
2.9 KiB
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