section-11

name	section-11
description	Evidence-based endurance cycling coaching protocol (v11.3). Use when analyzing training data, reviewing sessions, generating pre/post-workout reports, planning workouts, answering training questions, or giving cycling coaching advice. Always fetch athlete JSON data before responding to any training question.

Section 11 — AI Coaching Protocol

First Use Setup

On first use:

1. Check for DOSSIER.md in the workspace

   • If not found, fetch template from: https://raw.githubusercontent.com/CrankAddict/section-11/main/DOSSIER_TEMPLATE.md
   • Ask the athlete to fill in their data (zones, goals, schedule, etc.)
   • Save as DOSSIER.md in the workspace

2. Set up JSON data source

   • Athlete creates a private GitHub repo for training data
   • Set up automated sync from Intervals.icu to latest.json
   • Save the raw URL in DOSSIER.md under "Data Source"
   • See: https://github.com/CrankAddict/section-11#2-set-up-your-data-mirror-optional-but-recommended

3. Configure heartbeat settings

   • Fetch template from: https://raw.githubusercontent.com/CrankAddict/section-11/refs/heads/main/openclaw/HEARTBEAT_TEMPLATE.md
   • Ask athlete for their specific values:
     • Location for weather checks (city/area)
     • Timezone
     • Valid outdoor riding hours
     • Weather thresholds (min temp, max wind, max rain %)
     • Preferred notification hours
   • Save as HEARTBEAT.md in the workspace

Do not proceed with coaching until dossier, data source, and heartbeat config are complete.

Protocol

Fetch and follow: https://raw.githubusercontent.com/CrankAddict/section-11/main/SECTION_11.md

Current version: 11.3

Data Hierarchy

1. JSON data (always fetch first from athlete's data URL)
2. Protocol rules (SECTION_11.md)
3. Athlete dossier (DOSSIER.md)
4. Heartbeat config (HEARTBEAT.md)

Required Actions

• Fetch latest.json before any training question
• No virtual math — use only fetched values
• Follow Section 11 C validation checklist before generating recommendations
• Cite frameworks per protocol (checklist item #10)

Report Templates

Use standardized report formats from /examples/reports/:

• Pre-workout: Readiness assessment, Go/Modify/Skip recommendation — see PRE_WORKOUT_TEMPLATE.md
• Post-workout: Session metrics, plan compliance, weekly totals — see POST_WORKOUT_TEMPLATE.md
• Brevity rule: Brief when metrics are normal. Detailed when thresholds are breached or athlete asks "why."

Fetch templates from:

• https://raw.githubusercontent.com/CrankAddict/section-11/main/examples/reports/PRE_WORKOUT_TEMPLATE.md
• https://raw.githubusercontent.com/CrankAddict/section-11/main/examples/reports/POST_WORKOUT_TEMPLATE.md

Heartbeat Operation

On each heartbeat, follow the checks and scheduling rules defined in your HEARTBEAT.md:

• Daily: training/wellness observations, weather (only if conditions are good)
• Weekly: background analysis
• Self-schedule next heartbeat with randomized timing within notification hours