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 | "

python3 "$SKILLSDIR/cycling-training/scripts/calculatezones.py" 250 --model coggan python3 "$SKILLSDIR/cycling-training/scripts/calculatezones.py" 250 --model seiler --json python3 "$SKILLSDIR/cycling-training/scripts/calculatetss.py" 250 230 60 --json python3 "$SKILLSDIR/cycling-training/scripts/analyzeweek.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 | 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?
│       ├── 12 weeks: Full periodization (base → build → peak)
│       ├── 8-12 weeks: Build → peak
│       └── 10 hours
    └── Traditional periodization or pyramidal
        (More flexibility in distribution)

Training Analysis Workflow

When analyzing completed training data:

1. Weekly Review

• Compare actual vs planned TSS
• Check intensity distribution (time in zones)
• Review key workout execution (hit targets?)
• Note subjective feedback (RPE, fatigue, mood)

1. Performance Trends

• Track FTP progression (eFTP from intervals.icu)
• Monitor Efficiency Factor (NP/HR) trend
• Check power curve for improvements
• Compare HR:power decoupling on endurance rides

1. Load Management

• Calculate ACWR (heuristic; watch for spikes)
• Monitor CTL ramp rate (<7 pts/week)
• Watch for excessive negative TSB (<-30)

1. Red Flags to Address

• Declining power at same HR
• Increasing RPE for same workouts
• Poor sleep/recovery scores
• Missed workouts pattern

→ For detailed metrics, see [analytics.md](references/analytics.md)

Common Scenarios

Quick answers with deep-dive links: See [quick-reference.md](references/quick-reference.md)

Source & license

This open-source skill is cataloged on AgentStack and links to its original source — we do not rehost the code.

• Author: disco-trooper
• Source: disco-trooper/skills
• License: MIT

Install and usage instructions live in the source repository linked above.