cycling-training

# Cycling Training Skill Evidence-based cycling training guidance grounded in peer-reviewed sports science research. ## Quick Reference ### Power Zones (Quick Reference) | Zone | Name | % FTP | Primary Use | |------|------|-------|-------------| | 1 | Active Recovery | <55% | Recovery rides | | 2 | Endurance | 55-75% | Aerobic base | | 3 | Tempo | 76-90% | Muscular endurance | | 4 | Threshold | 91-105% | FTP development | | 5 | VO2max | 106-120% | Aerobic capacity | | 6 | Anaerobic | 121-150% | AC intervals | | 7 | Neuromuscular | Max | Sprints | *For detailed zone models (Seiler 3-zone, iLevels, HR zones, Training Intensity Distribution), see [zones-and-testing.md](references/zones-and-testing.md)* ### Scripts (Quick Reference) If this skill is installed locally, set `SKILLS_DIR` to the directory your tool uses for skills. ```bash # Example only — adjust to your environment: SKILLS_DIR="<path-to-your-skills-dir>" python3 "$SKILLS_DIR/cycling-training/scripts/calculate_zones.py" 250 --model coggan python3 "$SKILLS_DIR/cycling-training/scripts/calculate_zones.py" 250 --model seiler --json python3 "$SKILLS_DIR/cycling-training/scripts/calculate_tss.py" 250 230 60 --json python3 "$SKILLS_DIR/cycling-training/scripts/analyze_week.py" 450 65 72 --prev-week-tss 400 --daily-tss 60,80,0,70,90,80,70 --json ``` Test suite (stdlib only): ```bash python3 -m unittest discover -s "$SKILLS_DIR/cycling-training/scripts/tests" -p 'test_*.py' -v ``` ## Companion Skills ### intervals-icu (Data API) For fetching and updating data from intervals.icu platform, use the `intervals-icu` skill: ``` ┌─────────────────┐ fetch data ┌───────────────────┐ │ intervals-icu │ ──────────────────► │ cycling-training │ │ (DATA API) │ │ (ANALYSIS) │ │ │ ◄────────────────── │ │ │ • wellness │ interpret results │ • zone calc │ │ • activities │ │ • periodization │ │ • power curves │ │ • workout design │ │ • fitness │ │ • load management │ └─────────────────┘ └───────────────────┘ ``` **Common workflow:** 1. Fetch data: `$SKILLS_DIR/intervals-icu/scripts/api.sh wellness today` 2. Analyze with this skill (zone calculation, load management) 3. Update: `$SKILLS_DIR/intervals-icu/scripts/api.sh wellness-update today '{"readiness": 4}'` --- ### Indoor Training Essentials **Critical Setup:** | Component | Requirement | Why | |-----------|-------------|-----| | Fan | Strong airflow at torso (as much as practical) | Better cooling and higher sustainable indoor power | | Temperature | <20°C (68°F) | Prevents overheating | | FTP | Test indoors separately | 5-10% lower than outdoor | **Indoor FTP Adjustment:** - Use 95% of outdoor FTP OR - Perform dedicated indoor FTP test (recommended) - TrainerRoad AI FTP Detection can be a useful estimate; validate with workouts/tests **ERG vs Slope Mode:** | Mode | Use When | Benefit | |------|----------|---------| | ERG | Structured intervals | Holds exact power target | | Slope | Race simulation, cadence drills | Natural power fluctuations | *For complete indoor setup guide, see [indoor-training.md](references/indoor-training.md)* ### Indoor Workout Quick Examples **Sweet Spot (ERG Mode):** ``` Warm-up: 10 min @ 55% FTP Main: 2×20 min @ 88-92% FTP (5 min recovery) Cool-down: 10 min easy Total: 65 min | TSS: ~70 TrainerRoad: Carson, Geiger Zwift: SST (Short) or custom ``` **VO2max Intervals (ERG Mode):** ``` Warm-up: 15 min progressive to 75% FTP Main: 5×4 min @ 108-112% FTP (4 min @ 50% recovery) Cool-down: 10 min easy Total: 65 min | TSS: ~85 TrainerRoad: Baird, Spencer Zwift: The Gorby or custom ``` **Threshold (Slope Mode for pacing practice):** ``` Warm-up: 15 min with 2×1 min @ 100% Main: 2×15 min @ 95-100% FTP (8 min recovery) Cool-down: 10 min easy Total: 70 min | TSS: ~80 TrainerRoad: Kaweah, Darwin ``` ### Weekly Training Load Guidelines | Level | Hours/Week | Weekly TSS | CTL Target | |-------|------------|------------|------------| | Recreational | 5-8 | 300-500 | 40-60 | | Enthusiast | 8-12 | 500-700 | 60-80 | | Competitive | 12-18 | 700-1000 | 80-100 | | Elite Amateur | 18-25 | 1000-1400 | 100-130 | | Professional | 25-35 | 1400-2000+ | 130-160 | ### Key Metrics Formulas ``` TSS = (Duration_sec × NP × IF) / (FTP × 3600) × 100 IF = NP / FTP VI = NP / AP CTL = 42-day exponentially weighted average of TSS ATL = 7-day exponentially weighted average of TSS TSB = CTL - ATL ACWR = ATL / CTL (heuristic range often cited: ~0.8-1.3) ``` **ACWR note:** ACWR is widely used, but it is also debated in the literature. Treat it as a heuristic and combine it with context (sleep, illness, soreness, performance trends), not as a single decision signal. ### Race Day TSB Targets | Event Type | Optimal TSB | |------------|-------------| | Training race | -10 to +5 | | B race | +5 to +15 | | A race | +15 to +25 | | Grand Tour stage | +5 to +15 | ## Plan Templates Ready-to-use training plan templates: | Template | Use Case | File | |----------|----------|------| | 8-Week Base Builder | Building aerobic foundation | [base-8-week.md](assets/base-8-week.md) | | 16-Week Indoor Season | Winter trainer block (Nov-Feb) | [indoor-season.md](assets/indoor-season.md) | | 16-Week Outdoor Season | Spring-summer race preparation (Apr-Jul) | [outdoor-season.md](assets/outdoor-season.md) | ### Using Templates 1. Copy template to user's planning location 2. Replace `[YOUR_FTP]` with athlete's current FTP 3. Replace `[YOUR_CTL]` with current CTL 4. Adjust dates and weekly structure 5. Scale TSS targets based on current fitness (×0.8 for less, ×1.2 for more) --- ## Reference Files Load these based on specific need: | Topic | File | Load When | |-------|------|-----------| | Power zones & FTP testing | [zones-and-testing.md](references/zones-and-testing.md) | Setting zones, FTP tests, CP model | | Workout library | [workouts.md](references/workouts.md) | Prescribing specific intervals | | Periodization | [periodization.md](references/periodization.md) | Planning phases, blocks, mesocycles | | Indoor training | [indoor-training.md](references/indoor-training.md) | Trainer setup, heat, Zwift/TrainerRoad | | Outdoor training | [outdoor-training.md](references/outdoor-training.md) | Outdoor execution, terrain, groups, safety | | Nutrition & recovery | [nutrition-recovery.md](references/nutrition-recovery.md) | Fueling, supplements, sleep, recovery | | Physiology | [physiology.md](references/physiology.md) | VO2max, lactate, CP, efficiency | | Strength training | [strength.md](references/strength.md) | Gym work integration for cyclists | | Special populations | [special-populations.md](references/special-populations.md) | Masters, women, beginners, time-crunched | | Analytics | [analytics.md](references/analytics.md) | Metrics, training load, data analysis | | Training platforms | [platforms.md](references/platforms.md) | TrainerRoad, Zwift, intervals.icu, WKO5 comparison | | Environmental | [environmental.md](references/environmental.md) | Heat acclimation, altitude training | | Psychology | [psychology.md](references/psychology.md) | Motivation, mental training, indoor strategies | | Bike fit & position | [bike-fit.md](references/bike-fit.md) | Position setup, indoor adjustments, pain issues | | Injuries & prevention | [injuries.md](references/injuries.md) | Pain diagnosis, prevention, return protocols | | Cardiovascular risks | [injuries.md#cardiovascular-risks](references/injuries.md#cardiovascular-risks-of-endurance-training) | High-volume training concerns, screening | | Racing tactics | [racing-tactics.md](references/racing-tactics.md) | Race strategy, pacing, drafting, criteriums | | Equipment & gear | [equipment.md](references/equipment.md) | Trainer, fan, power meter recommendations | | Quick reference | [quick-reference.md](references/quick-reference.md) | Common scenarios, metrics, race TSB targets | ## Core Workflows ### 1. Creating a Training Plan ``` 1. ASSESS current state - Recent FTP test (within 4-6 weeks) - Current CTL and training history - Power duration curve / phenotype - Available training time - Health/injury status 2. DEFINE goals - Target event(s) with dates - Performance goals (power targets, placing) - Priority (A/B/C races) 3. SELECT periodization model - Block: For experienced cyclists, 1-3 peak events - Traditional: For beginners, year-round racing - Reverse: For masters, late-season peaks, indoor season 4. MAP phases backward from A event - Race/Peak: 1-2 weeks (taper) - Build: 6-8 weeks (race-specific intensity) - Base: 8-12 weeks (volume, aerobic development) 5. STRUCTURE mesocycles (3-4 weeks each) - 3:1 or 2:1 load:recovery ratio - Progressive overload within mesocycle - Deload week at end 6. PLAN microcycles (weekly) - Key workouts placed optimally - Recovery days after hard sessions - Long ride placement (weekend typically) 7. SET targets - Weekly TSS targets - CTL progression (3-7 pts/week max) - Specific workout targets ``` ### 2. Analyzing Training Data ``` 1. SESSION level - Compare NP/IF to prescription - Time in target zones - HR:power decoupling (<5% = good aerobic fitness) - Variability Index (race: 1.0-1.05, crit: 1.1+) 2. WEEKLY level - Total TSS vs target - Intensity distribution (TID) - ACWR (heuristic; avoid sharp spikes) 3. BLOCK/PHASE level - CTL trend - FTP progression - Power duration curve changes - Identify limiters 4. WARNING signs - HR elevated for given power - Performance plateau/decline - Elevated resting HR - Sleep disturbance - Mood changes ``` ### 3. Prescribing Workouts ``` 1. IDENTIFY training goal - Aerobic base → Endurance, Tempo - Threshold development → Sweet Spot, Threshold - VO2max → Short/Long VO2max intervals - Anaerobic → AC intervals, sprints - Race-specific → Simulation workouts 2. SELECT workout type from references/workouts.md 3. ADJUST for athlete - Scale duration/reps for fitness level - Consider current fatigue (TSB) - Account for weekly context 4. PROVIDE execution guidance - Warm-up protocol - Target power/HR - Pacing strategy - Recovery between intervals - Cool-down ``` ## Key Evidence-Based Principles ### Polarized Training (Seiler Research) - 80% of training time below LT1 (easy) - <5% between LT1-LT2 (minimize "grey zone") - 15-20% above LT2 (hard intervals) - Superior to threshold-heavy approaches for trained athletes - Exception: Time-crunched athletes may benefit from more sweet spot ### Progressive Overload - CTL increase: 3-7 points/week (max 10 aggressive) - Volume increase: 5-10% per week maximum - Ramp rate = (CTL_target - CTL_current) / weeks_available - Always follow 2-3 hard weeks with recovery week ### Recovery Integration - Deload every 3-4 weeks (40-60% volume cut) - Maintain some intensity during deloads - Sleep: 8-9 hours optimal for adaptation - Nutrition timing: Protein within 2h, carbs for glycogen ### Supercompensation Timing | Adaptation | Recovery Time | |------------|---------------| | Neuromuscular | 24-72 hours | | Glycogen stores | 24-48 hours | | Aerobic enzymes | 7-14 days | | Structural (muscle) | 3-6 weeks | ### Indoor vs Outdoor Training - Power typically 5-10% lower indoors - RPE higher for same power output - Cooling critical: Fan essential, room temp <20°C - Heat stress can be used for heat adaptation - ERG mode for structured intervals - Slope mode for race simulation / pacing practice ### Overtraining Prevention Monitor daily: - Morning resting HR (+5 bpm = warning) - HRV trend (decreasing = accumulating fatigue) - Sleep quality - Subjective wellness (1-10 scale) Red flags: - Performance decline despite adequate training - Persistent fatigue >2 weeks - Illness frequency increase - Mood disturbances ### Cardiovascular Risks (High Volume) **Medical disclaimer:** Educational only — not medical advice. If you have symptoms or risk factors, seek medical evaluation. Red flags to take seriously: - Palpitations, unusual dyspnea, syncope, chest pain → See [injuries.md](references/injuries.md#cardiovascular-risks-of-endurance-training) for details and sources ## Workflow Guides ### Plan Type Decision Tree ``` Athlete's primary goal? ├── Build aerobic base │ └── Use: Base Building workflow → base-8-week.md template ├── Increase FTP/threshold │ └── Current CTL? │ ├── <60: Build base first (4-6 weeks) │ └── ≥60: Use Build workflow → FTP focus ├── Prepare for specific event │ └── Weeks until event? │ ├── >12 weeks: Full periodization (base → build → peak) │ ├── 8-12 weeks: Build → peak │ └── <8 weeks: Maintenance + race specificity └── Indoor winter training └── Use: indoor-season.md template ``` ### Intensity Distribution Decision ``` Available training hours/week? ├── <6 hours │ └── Polarized approach: 80% Z1-2, 20% Z5+ │ (Skip Z3-4, maximize recovery between intensity) ├── 6-10 hours