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
65 lines
3.3 KiB
Markdown
65 lines
3.3 KiB
Markdown
# Plan template — build block (VO2 + durability + strength)
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A fill-in skeleton for a **build** mesocycle that sharpens the aerobic engine while preserving the
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base's durability and strength gains. A *knowledge template*, not a calculator — pull all metrics
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(CTL/ATL/TSB, FTP, MAP, TSS) from the Intervals.icu MCP server; reason with the referenced docs.
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## Position in the season
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Build sits between base and peak (backward-mapped from the A-race — see
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`assets/plan-template-base.md` and `references/periodization.md`). Its job: raise sustained power at
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and above threshold, add race-specific top-end, and keep durability from base intact.
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```
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Weeks of build: __________
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Weeks until A-race: __________
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Current CTL / ATL / TSB: ____ / ____ / ____ (MCP get_athlete_summary)
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Primary limiter this block: (VO2max? threshold? repeatability? — pick ONE emphasis)
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Race demands: (road/TT steady? MTB/XCO intermittent? — mtb-xco-demands.md)
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```
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## Mesocycle rhythm
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Same as base: **3:1** (higher recoverability) or **2:1** (masters / high life stress). Build weeks
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carry more *intensity*, so recovery weeks matter more, not less.
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## Weekly shape (build phase)
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Fewer but sharper hard sessions. **Frequency of hard sessions matters more than the exact
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polarized-vs-pyramidal label** (Yu et al. — see `references/periodization.md`). A common shape:
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```
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VO2max session: 1–2 × /week (see references/vo2max-intervals.md for rep length / work:rest)
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Threshold / race-specific: 1 × /week (or fold into the durability ride for MTB)
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Long durability ride: 1 × ____ h with hard efforts placed LATE (references/durability.md)
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Endurance / Z2: fill remaining volume — protect the low end
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Strength (maintenance): 1 × /week heavy, low volume (references/strength-for-cyclists.md)
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Recovery / off: as needed
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```
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### VO2max prescription (from `references/vo2max-intervals.md`)
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- Goal is **maximizing time ≥90% VO2max**, not just "going hard."
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- Bias toward **longer reps (~3–5 min, ≈140 s optimum region)** at ~0.85 work:rest for rebuilding
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sustained aerobic power; they accumulate more time >90% VO2max than 30/30s at matched intensity.
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- Prescribe from **power**; for MTB, HR will lag and mislead (`references/data-confounds.md`).
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## Keep durability alive
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- Maintain at least one long ride; add fatigued-state efforts late (hard work after accumulated
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kJ). Durability decays if overall load drops (Spragg et al. — `references/citations.md`).
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- Re-run the durability field test (`assets/field-test-durability.md`) at block end to confirm it
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held while you added intensity.
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## Preserve strength (don't drop it)
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- **1×/week heavy maintenance** retains in-season strength gains; interference is muted with
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strength-first/separate-day sequencing and at older age (`references/strength-for-cyclists.md`).
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## Checkpoints (pull from MCP, judge with the skill)
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- [ ] VO2 sessions actually spending time ≥90% VO2max (power sustained across reps) — streams/intervals
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- [ ] TSB not chronically buried — `get_athlete_summary`; screen wellness (`data-confounds.md`)
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- [ ] Durability % holding or rising — `field-test-durability.md`
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- [ ] Race-specific demand rehearsed (steady TT vs intermittent MTB) — `mtb-xco-demands.md`
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- [ ] Strength maintained — logged sessions
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