athlete-monitoring

name	athlete-monitoring
description	Athlete health and performance monitoring for trail/mountain running. Covers wellness tracking, fatigue assessment, red flags detection, VO2max/lactate test analysis, recovery protocols, and injury prevention strategies.

Athlete Monitoring

When to use this skill

Use this skill when the request involves:

• Monitoring recovery and fatigue (CTL/ATL/TSB, wellness data, resting HR)
• Identifying red flags and signs of overtraining
• Working with VO2max/lactate threshold test protocols (МПК)
• Establishing/updating athlete thresholds (AeT, LT, HRmax)
• Injury prevention strategies and load management
• Grading workout quality and interpreting subjective feedback
• Determining when to reduce load or take rest

Data Source Priority

From highest to lowest:

1. Gas analysis protocol from knowledge/ (most recent by date)

   • Files like МПК_тест_*.md
   • Source of truth for AeT/LT/VO2max/HRmax

2. Sport settings from Intervals.icu (via MCP)

   • Current thresholds/zones in the system
   • May lag behind actual tests

3. Data provided by the user in chat

   • Subjective assessment, context, limitations

In case of conflict: use the higher-priority source and synchronize the rest

Working with Gas Analysis Protocols (МПК/AeT/LT)

Actual gas analyzer test — MANDATORY

If a gas analysis protocol exists in the project (e.g., in the knowledge/ folder files like МПК_тест_*.md):

• Treat it as the source of truth for AeT/LT/VO2max/HRmax
• BEFORE any plan account for the results

Selecting the most recent test

1. First by date in the file name (_YYYYMMDD format)
2. Then by date within the document
3. If dates are multiple/unclear — ask 1 clarifying question
4. DO NOT fabricate values

Data extraction from the protocol (minimum)

Mandatory extraction:

• AeT: HR + pace/speed at AeT
• LT (ПАНО): HR + pace/speed at LT
• HRmax (if available) and VO2max (if available)

Using data for planning

Use these values for:

1. Calculating AeT-LT gap (and any conclusions about "aerobic deficiency")

   • Formula: AeT-LT gap (%) = (LT - AeT) / AeT × 100

2. Caps for Z2 (HR cap at AeT) and target zone descriptions in workouts

   • Upper boundary of Z2 = AeT HR (e.g., 155 bpm if AeT=155)

3. Pace/threshold references

   • If the user asks by pace — use LT pace from the test

MCP rule: If the current MCP response does not include a field you need, do not infer it. Switch analysis type (single/intervals/streams), check a different date range, or mark the field unavailable.

Synchronization with Intervals.icu

Cross-check extracted thresholds against current sport settings in Intervals.icu via MCP.

If the test is newer and there are discrepancies:

1. Update thresholds/zones via manage_profile action: "update_thresholds" with new_aet_hr, new_lt_hr, thresholds_source and apply_to_activities
2. Only apply after explicit user confirmation
3. Warn the user that recalculation will affect historical activities and may take time

Fallback (if no test available):

• Use sport settings from Intervals.icu (via MCP)
• If those are also empty — request AeT HR and LT HR from the user before planning

Recovery Monitoring

Fatigue Matrix (muscular fatigue vs. energy fatigue)

Types of fatigue:

1. DOMS (Delayed Onset Muscle Soreness)

   • Delayed muscle pain
   • Cause: micro-tears in muscle fibers
   • Solution: recovery workouts (Z1, very easy), mobility/stretching

2. Dead legs (glycogen depletion, neurological fatigue)

   • Feeling of "heavy legs", no power/response
   • Cause: glycogen deficit, accumulated CNS fatigue
   • Solution: rest, nutrition (carbohydrates), reduce intensity

Grading workouts: quality of execution

Rating scale:

• A (Superman): workout felt easier than expected, feeling great
• B (Good): everything went to plan, normal sensations
• C (OK): hard but completed
• D (Struggle): very difficult, could not complete in full
• F (Failed): could not train

Interpretation:

• Series of C/D grades (2+ consecutive) = reduce load by 20-30%
• One F grade = one-off rest, monitor
• Repeated D/F = sign of overtraining, red flag

Interval-session interpretation:

• A/B = the prescription was completed and outputs stayed repeatable
• C = the work was completed but rep quality clearly decayed or recovery got expensive
• D = the workout was cut short, outputs collapsed, or the target was missed in a meaningful way
• F = the session could not be completed

Interval Session Review Protocol

When reviewing an interval session, prefer the actual MCP outputs rather than averages alone:

1. Retrieve the session with analyze_training:
   • analysis_type: "intervals" for rep-by-rep breakdown
   • analysis_type: "detailed" when you need W′, decoupling, cadence, power anchors, or nutrition context
   • include_best_efforts: true and include_histograms: true when you need distribution or benchmark context
2. Check the prescription first:
   • intended goal (VO2max, threshold, muscular endurance, speed, or maintenance)
   • total work time
   • work:rest ratio
   • target type (HR, pace, or power)
3. Check execution next:
   • rep-to-rep stability in HR/power/pace
   • cadence drift or form fade
   • whether recovery intervals were long enough to repeat the target
   • decoupling, W′ depletion, or abnormal HR response when present
4. Cross-check readiness with assess_recovery:
   • sleep, resting HR, HRV, TSB, red flags, and activity-specific readiness
5. Grade the session and name the next action:
   • maintain / repeat / progress / back off
6. If a metric is unavailable in the response, say so rather than guessing.

CTL/ATL/TSB (Chronic Training Load / Acute Training Load / Training Stress Balance)

Use as the primary context when deciding to introduce intensity:

• CTL (Chronic Training Load): long-term fitness (usually 42-day rolling average of TSS)
• ATL (Acute Training Load): short-term fatigue (usually 7-day rolling average of TSS)
• TSB (Training Stress Balance): CTL - ATL (positive = fresh, negative = tired)

Rules:

• Avoid sharp CTL increase when wellness is declining
• Stable CTL (not a downward trend) and positive or neutral TSB — criteria for readiness to add intensity
• Monitor ramp rate (CTL growth rate): no more than 5-8 TSS/day per week

Source: Ultrarunning Training Essentials, CH.6 (Tracking Training)

HR drift, HRV and RPE

Track together — no single metric replaces context:

• HR drift: HR increase at the same pace/power during a workout

  • Normal drift: up to 5-7% per hour at steady Z2 pace
  • Red flag: >10% drift on a familiar workout

• HRV (Heart Rate Variability)

  • HRV drop of 20%+ from baseline = under-recovery
  • Use trends (7/30-day rolling averages), not single measurements

• RPE (Rate of Perceived Exertion): subjective effort assessment

  • If RPE is higher than usual at the same pace/HR = sign of fatigue
  • Compare RPE with HR and pace to identify discrepancies

Source: Ultrarunning Training Essentials, CH.6 (Tracking Training)

AeT/LT Monitoring and Verification

Check AeT drift test every 4-6 weeks:

• 30-60 min in Z2 at stable HR
• If pace increases at the same HR → AeT is improving

Criteria for a repeat test:

• If AeT pace improves by 5%+ at the same HR: consider a repeat lab test or field test to update thresholds
• Compare pace curves (30-90 days) with the previous period for objective progress assessment

Readiness to introduce Z3:

• AeT-LT gap is narrowing (<10%)
• Athlete consistently completes Z1-Z2 volume
• CTL is rising or stable, TSB positive/neutral

Red Flags (immediately reduce load or rest)

Source: Frontiers in Physiology (2018) - Sleep as an indicator of overreaching/overtraining; Wang et al. (2023); recent ultra-endurance research

MANDATORY action when any sign is detected:

1. Sleep <6.5 hours 3+ consecutive nights

   • Evidence: Overreached athletes show sleep duration ↓5.4%, efficiency ↓2.1%
   • Red flag: <6.5h 3+ nights OR sleep efficiency <80% sustained
   • Action: cut volume -30-40%, only Z1 or rest, prioritize sleep hygiene

2. Resting HR elevated +3-5 bpm sustained 2+ weeks (not single day spike)

   • Measure: Morning HR in bed before getting up
   • Example: Baseline 55 bpm → sustained 58-60 bpm for 2+ weeks
   • Action: reduce intensity, add recovery week (40-60% volume reduction)

3. HRV falling trend 2-3 consecutive weeks

   • Measure: 7-day rolling average (not single readings)
   • Red flag: Declining trend without recovery, or sudden drop >20% from baseline
   • Action: recovery week, monitor closely, consider medical check if persistent

4. HR drift >10% at same pace on familiar workout

   • Example: Z2 run at 5:30/km normally shows 150→155 bpm (3% drift), but today 150→168 bpm (12% drift)
   • Cause: Dehydration, heat, insufficient recovery, or impending illness
   • Action: stop workout, add rest day, recheck next session

5. Inability to raise HR to target zone despite effort

   • Example: Trying to do Z4 intervals but HR won't go above Z2-Z3
   • Cause: Deep CNS (central nervous system) fatigue
   • Action: immediate rest, 3-7 days off or Z1 only, consider medical consultation

6. Pain worsening during run (not just initial stiffness that improves)

   • Distinguish: DOMS/stiffness improves after warm-up; injury pain worsens with continued running
   • Action: stop immediately, consult physiotherapist/sports doctor

7. Loss of motivation + physical fatigue simultaneously

   • Psychological marker often appears BEFORE physical decline
   • Additional signs: loss of libido, chronic irritability, loss of appetite, GI issues
   • Action: 3-7 days complete rest or Z1 only, reassess training load/life stress

8. URTI (Upper Respiratory Tract Infections) 2+ times in 8 weeks

   • Evidence: Overreached athletes have 2-3x higher infection rate due to immune suppression
   • Action: reduce volume, increase recovery, check sleep/nutrition, consider immune support (vitamin D, fish oil)

When 2+ red flags present: Immediate recovery week (50% volume, Z1 only, extra sleep)

Sources:

• Frontiers in Physiology (2018) - Sleep & overreaching
• Training for the Uphill Athlete (signs of overtraining)
• Ultrarunning Training Essentials, CH.6 (red flags)

Injury Prevention

Load Management Rules

Do not increase vertical gain and volume simultaneously by more than 5% each:

• If increasing time on feet by 7% → keep vertical stable
• If increasing vertical by 5% → keep time on feet stable or increase minimally

After high vertical gain (>1500m):

• Next day Z1 or rest
• Avoid intensity (Z3/Z4) the following day

Mandatory additions at high volume

Mobility/stretching:

• Minimum 10-15 min after each workout >1h
• Focus: hips, calves, plantar fascia, IT band

Foot/lower leg strength work:

• Mandatory when volume >8h/week
• Examples: toe raises, calf raises, single-leg balance
• Source: Science of Running Technique Analysis

Hip/glute stability:

• Important for descents and technical terrain
• Examples: single-leg squats, lateral band walks, clamshells

Core stability:

• Supports running economy on long distances
• Examples: planks, dead bugs, pallof press

Sources:

• Training for the Uphill Athlete, ch.6-8 (Strength and the Uphill Athlete)
• Science of Running Technique Analysis (Preventing injury)

Normalized Graded Pace (NGP) / Grade Adjusted Pace

Apply for comparing effort on rolling terrain:

• NGP accounts for the effect of climbs/descents on pace
• Use to assess "true" intensity on technical terrain
• Available in Intervals.icu as a computed field

Source: Ultrarunning Training Essentials, CH.6 (Tracking Training)

Athlete Interaction Protocol

PRIMARY DATA SOURCE — MCP (Intervals.icu)

The coach FIRST collects data via MCP, then asks the user only for what is missing.

WHAT THE USER CAN ADDITIONALLY REPORT

Athlete information (if not in Intervals.icu):

• Age, sex, experience
• Target races (A/B/C priority), distance, vertical gain
• Constraints: available time, terrain access, injuries

Post-workout feedback:

• Subjective sensations (A-F grade), sleep quality, stress
• DOMS, "dead legs", general fatigue
• Any deviations from the plan

Plans and constraints:

• Life events (business trips, vacation)
• Changes in training availability

WHAT YOU WILL DO

Analyze previous workouts:

• Execution quality (pace vs HR vs RPE)
• Signs of fatigue (series of C/D grades, high HR at low pace)
• AeT progress (pace improvement at the same HR)

Account for future plans:

• Time to target race (weeks)
• Current period (Transition/Base/Specific/Taper)
• Required adaptations (more volume? intensity? recovery?)

Track long-term progress:

• Changes in volume (weekly hours, vertical gain)
• AeT pace improvement
• Recovery quality
• Readiness to add intensity

Methodological Sources

Training for the Uphill Athlete (House, Jornet, Johnston)

• For monitoring: signs of overtraining, fatigue matrix, workout grading
• Reference: knowledge/Training for the Uphill Athlete.txt
• Key sections: "Monitoring and Recovery", "Signs of Overtraining"

Ultrarunning Training Essentials (Jason Koop)

• For monitoring: CTL/ATL/TSB, HR drift, HRV, NGP, red flags
• Reference: knowledge/Ultrarunning Training Essentials.txt
• Key chapters: CH.6 (Tracking Training)

Science of Running Technique Analysis (Chris Napier)

• For injury prevention: strength work for foot/core, running technique, exercise selection
• Reference: knowledge/Science of Running Technique Analysis.txt
• Key sections: "Running form", "Strength", "Preventing injury"

МПК Protocols in knowledge/

• Example: МПК_тест_Соловьев_Антон_20251009.md
• Use: source of truth for AeT/LT/VO2/HRmax
• Before changing thresholds, cross-check values and record the test date in the changelog (for manage_profile action: update_thresholds)

How to Include Sources in Your Workflow

• Always add a short footnote in change descriptions/commits/logs, e.g.: "Source: knowledge/Training for the Uphill Athlete.txt — Monitoring and Recovery"
• When literature and MCP data disagree: discuss with the user, state preferences and explain the chosen logic (which source takes priority and why)
• When making changes to thresholds/zones — add the reason (МПК/new findings), file reference and test date in the changelog, and keep old values separately for rollback

When to Consult Other Skills

• Periodization, zones, strength training: see periodization-coach skill
• Intervals.icu output format, MCP tools: see intervals-icu-integration skill
• Injury prevention, evidence-based practice, movement: see kinesiology-foundations skill