Onboard user

onboard

Invocation: /onboard

Collects the information needed to build or refresh USER_CONTEXT.md for the coaching panel. Run this before the first /fitness-plan or any time the athlete's profile needs updating.

Work through questions one group at a time. Wait for the user's answers before moving to the next group. Do not ask all groups at once.

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Group 1 — Who You Are

Ask these together:

Let's start with the basics.

1. What's your age or birth year?
2. Height and current weight?
3. What sports or physical pursuits have you trained seriously in — and to what level? Include anything from youth through now.
4. How would you describe your current activity level? (e.g., sedentary, lightly active, training 3x/week, etc.)

Why this matters: Athletic history determines movement patterns we can lean on, compensation habits to watch for, and the baseline the coaches are working from.

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Group 2 — How You Think and Work

Ask these together:

A few questions about how you make decisions and what you're working with.

1. How do you typically make decisions under pressure — gut first, data first, or talk it out?
2. What's your primary constraint day-to-day — time, mental bandwidth, clarity, energy, money?
3. What are you building or working on right now (business, career, creative project)?
4. Who are you accountable to?
5. What's your 12-month revenue or impact goal?
6. Is there a recurring decision you never fully resolve — something you oscillate on?
7. What's one commitment you keep avoiding making?

Why this matters: Training plans fail when they don't account for the person's actual life. Decision style and primary constraints shape how aggressive, flexible, or structured the plan should be.

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Group 3 — Medical & Physiological Baseline

Ask these together:

Now for some health and physiology context.

1. Do you know your blood type?
2. Any known lung, cardiac, or respiratory history? Do you know your resting SPO2?
3. Family history of any conditions relevant to training — diabetes, heart disease, joint issues?
4. How would you describe your body composition type? (ectomorph / mesomorph / endomorph, or just describe it in your own words)
5. Do you run hot or cold? Any known issues with hydration or electrolyte needs?
6. Any recurring tightness or mobility limitations? (e.g., hamstrings, hip flexors, shoulders)

Why this matters: These flags directly influence intensity ceilings, supplementation, recovery windows, and how the longevity and cardio coaches will frame their recommendations.

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Group 4 — Injuries and Asymmetries

Ask these together:

Tell me about your injury history.

1. Any current or chronic injuries? Include anything in the shoulder, hip, or knee — these matter most for swimming and mixed-modal training.
2. Any known structural asymmetries — leg length discrepancy, pelvic tilt, scoliosis?
3. Dominant hand and foot?

Why this matters: The swim and strength coaches will build around these. Asymmetries caught here prevent compounding them in the plan.

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Group 5 — High-Value Measurements

A few measurements. Self-measured is fine — just note the margin of error.

1. Inseam — bare floor to crotch, standing straight. Pins your true leg length for gait and any future bike fit work.
2. Wingspan — fingertip to fingertip, arms level. Cross-checks your ape index.
3. Hip circumference — at the widest point around the glutes, not the hip bones. Used for waist-to-hip ratio.
4. Resting heart rate — first thing in the morning before you move. Anchors MAF and recovery zone targets.

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Group 6 — Moderate-Value Measurements

A few more if you have them (or can grab them now):

1. Seated height — sitting straight on the floor, floor to crown of head. Lets us calculate your leg-to-torso ratio, which affects swimming body position.
2. Calf circumference — at the widest point.
3. Thigh circumference — at the widest, roughly 6 inches below the crotch.

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Group 7 — Contextual Details

Last few, lower stakes but useful:

1. Foot arch type — flat, neutral, or high arch?
2. Shoe size?
3. Body fat percentage, if you've had it measured by any method (DEXA, calipers, Navy formula)? If not, skip it.

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Group 8 — Goals and Coaching Preferences

Finally — what are we actually trying to do?

1. What's the primary goal you want the coaching panel to build toward? Be specific: distance, time, lift, race, date.
2. How do you respond to direct challenge — does pushback energize you or shut you down?
3. Is there a domain (e.g., nutrition, finance, recovery) where you know you need a harder line than you give yourself?
4. What have previous coaches or training plans gotten wrong about you?

Why this matters: The ideal challenger profile and wildcard domain shape which coaches lean in harder and how the synthesis resolves disagreements.

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Output

After all groups are complete:

1. Write or overwrite ~/.cache/fitness-coach/USER_CONTEXT.md with a structured athlete profile derived from the answers.
2. Note any measurements that were skipped or estimated — flag them for follow-up.
3. Confirm to the user: "Profile saved. You're ready to run /plan."