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