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

Scripts (Quick Reference)

If this skill is installed locally, set SKILLS_DIR to the directory your tool uses for skills.

# 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):

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}'

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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

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
16-Week Indoor Season	Winter trainer block (Nov-Feb)	indoor-season.md
16-Week Outdoor Season	Spring-summer race preparation (Apr-Jul)	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)

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Reference Files

Load these based on specific need:

Topic	File	Load When
Power zones & FTP testing	zones-and-testing.md	Setting zones, FTP tests, CP model
Workout library	workouts.md	Prescribing specific intervals
Periodization	periodization.md	Planning phases, blocks, mesocycles
Indoor training	indoor-training.md	Trainer setup, heat, Zwift/TrainerRoad
Outdoor training	outdoor-training.md	Outdoor execution, terrain, groups, safety
Nutrition & recovery	nutrition-recovery.md	Fueling, supplements, sleep, recovery
Physiology	physiology.md	VO2max, lactate, CP, efficiency
Strength training	strength.md	Gym work integration for cyclists
Special populations	special-populations.md	Masters, women, beginners, time-crunched
Analytics	analytics.md	Metrics, training load, data analysis
Training platforms	platforms.md	TrainerRoad, Zwift, intervals.icu, WKO5 comparison
Environmental	environmental.md	Heat acclimation, altitude training
Psychology	psychology.md	Motivation, mental training, indoor strategies
Bike fit & position	bike-fit.md	Position setup, indoor adjustments, pain issues
Injuries & prevention	injuries.md	Pain diagnosis, prevention, return protocols
Cardiovascular risks	injuries.md#cardiovascular-risks	High-volume training concerns, screening
Racing tactics	racing-tactics.md	Race strategy, pacing, drafting, criteriums
Equipment & gear	equipment.md	Trainer, fan, power meter recommendations
Quick reference	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 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
│   └── Pyramidal approach: 75% Z1-2, 15% Z3-4, 10% Z5+
└── >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)

2. 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

3. Load Management

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

4. 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

Common Scenarios

Quick answers with deep-dive links: See quick-reference.md