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
63 lines
2.9 KiB
Markdown
63 lines
2.9 KiB
Markdown
# Plan template — base mesocycle (backward-mapped from an A-race)
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A fill-in skeleton for a **base** block. This is a *knowledge template*, not a calculator — pull
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every number (current CTL/ATL/TSB, FTP, MAP, TSS) from the Intervals.icu MCP server and reason with
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the logic in `references/periodization.md`.
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## Step 0 — anchor to the A-race (backward mapping)
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```
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A-race date: __________
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Weeks until A-race: __________
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Race demands: (road/TT? MTB/XCO? marathon? — see references/mtb-xco-demands.md)
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Target race-week TSB: +5 to +15 (see periodization.md → taper)
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Current CTL / ATL / TSB: ____ / ____ / ____ (from MCP get_athlete_summary)
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```
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Work **backwards**: peak → build → base. Base's job is to raise sustainable CTL and aerobic
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durability so the build block has something to sharpen.
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## Step 1 — mesocycle rhythm
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| Athlete profile | Loading rhythm |
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|---|---|
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| Younger / high recoverability | **3:1** (3 build weeks : 1 recovery week) |
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| **Masters / higher life stress** | **2:1** (2 build : 1 recovery) — favors recovery |
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Pick one and hold it. Recovery weeks are ~40–60% of the preceding load week's TSS.
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## Step 2 — weekly shape (base phase)
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Base is **mostly low intensity with a small hard dose kept alive.** Distribution is a principle,
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not a recipe (Seiler — see `references/periodization.md`): let volume, training age, and life
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stress set the exact split.
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```
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Weekly TSS target: ____ (ramp CTL ~3–7 pts/week; see periodization.md → CTL ramp)
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Long endurance ride: 1 × ____ h (durability driver — see references/durability.md)
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Endurance / Z2 rides: __ × ____ h
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Aerobic-support intensity: 1 × threshold OR sub-threshold session (keep top-end from decaying)
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Strength: 2 × /week heavy (see strength-for-cyclists.md; from-zero ramp if new)
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Recovery / off: as needed
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```
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## Step 3 — build in durability early
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- Progressively lengthen the long ride; late in base, place **fatigued-state efforts late** in the
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long ride (hard work after accumulated kJ) — see `references/durability.md`.
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- Fuel these to spare glycogen; the point is durability, not depletion.
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- Schedule the durability field test (`field-test-durability.md`) at the **start and end** of base
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to measure the block.
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## Step 4 — strength through base
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- Base is the ideal time to build heavy-strength capacity: 2×/week, heavy compound lifts, 3–6 reps.
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- Sequence strength-first or on separate days to mute interference (`references/strength-for-cyclists.md`).
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- Plan to **preserve** (not abandon) strength into build/in-season — 1×/week maintenance.
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## Checkpoints (pull from MCP, judge with the skill)
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- [ ] CTL ramp within target (not runaway) — `get_athlete_summary`
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- [ ] Recovery weeks actually recovered — wellness trend, `references/data-confounds.md`
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- [ ] Durability % improving across the block — `field-test-durability.md`
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- [ ] Strength load progressing — logged sessions
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