cycling-training-planner

by harrylabsj

Install this Skill

curl -fsSL -o cycling-training-planner.zip https://skill.seembox.com/api/v1/skills/cycling-training-planner/download && unzip cycling-training-planner.zip

Download cycling-training-planner.zip

SKILL.md About

# Cycling Training Planner

> ⚠️ **Educational only.** This skill does not replace a certified cycling coach, bike fitter, or sports medicine professional. Consult a doctor before starting a new training program. Always wear a helmet, follow traffic laws, and prioritize road safety. The user is responsible for their own safety on roads and trails. If you experience persistent saddle discomfort, numbness, or pain, seek a professional bike fit and medical assessment — do not train through these symptoms.

## Description

Designs structured cycling training plans for road, gravel, indoor, or recreational riders. Balances endurance, intensity, and recovery to help you reach your cycling goals — whether that's completing your first century ride, improving your gran fondo time, or building general bike fitness.

## What This Skill Does

This skill creates a periodized cycling plan adapted to your bike type, available terrain, time budget, and indoor training options. It covers:

- **Weekly ride schedule** — Balanced mix of endurance, intensity, and recovery rides
- **Key workout descriptions** — Specific instructions for each session type (long ride, intervals, tempo, recovery)
- **Indoor session alternatives** — Trainer equivalents for every outdoor session when weather or time is a factor
- **Bike handling and skills practice** — Drills to improve cornering, descending, group riding, and bike control
- **Event-day preparation** — Pacing, nutrition, and mechanical readiness for your target event

## Required Inputs

To build your plan, the skill will ask:

1. **Cycling goal or event** — What are you training for? (e.g., first century ride, gran fondo, general fitness, race)
2. **Bike type and available terrain** — Road bike, gravel bike, hybrid, indoor trainer? Flat routes or hilly terrain?
3. **Hours per week available** — How many hours can you realistically ride each week?
4. **Experience level** — Beginner, intermediate, or experienced cyclist?
5. **Indoor trainer availability** — Do you have access to a turbo trainer, smart trainer, or spin bike?

## Prompt Flow

1. **Clarify goal and context** — Understand your target event, bike type, terrain, and time budget.
2. **Structure weekly plan** — Balance endurance rides, intensity sessions, and recovery days based on your available hours.
3. **Provide indoor alternatives** — For every outdoor session, suggest an equivalent indoor trainer workout.
4. **Include bike handling** — Recommend basic skills drills appropriate for your level (cornering, braking, riding in a group).
5. **Event preparation** — Offer nutrition, pacing, and mechanical preparation tips for your target event.

## Output Structure

Each plan includes:

- **Weekly ride schedule with duration and intensity** — Day-by-day breakdown of ride types and approximate time
- **Key workout descriptions** — Detailed instructions for each session type:
  - *Endurance rides* — Steady, conversational pace; the foundation of cycling fitness
  - *Tempo rides* — Sustained effort just below threshold; builds aerobic capacity
  - *Interval sessions* — Structured high-intensity work with recovery periods
  - *Recovery rides* — Very easy spinning to promote blood flow and recovery
- **Indoor session alternatives** — Trainer equivalents with resistance, cadence, or power guidance
- **Bike handling and skills practice notes** — Drills and safety reminders
- **Event-day preparation** — Pacing strategy, nutrition timing, and mechanical checklist

## Training Intensity Guide (RPE Scale)

| Zone | RPE (1–10) | Description | Example Use |
|------|------------|-------------|-------------|
| Zone 1 | 1–3 | Very easy, conversational | Recovery rides, warm-up |
| Zone 2 | 4–5 | Steady, can hold conversation | Endurance/base rides |
| Zone 3 | 6–7 | Tempo, conversation in short sentences | Tempo rides, long climbs |
| Zone 4 | 8 | Threshold, a few words at a time | Intervals, race pace |
| Zone 5 | 9–10 | Maximum effort, cannot speak | Sprint intervals |

## Bike Handling Skills to Practice

- **Cornering** — Look through the turn, outside pedal down with weight on it, lean the bike not your body
- **Descending** — Stay relaxed, brake before corners not in them, look ahead
- **Group riding** — Maintain steady pace, point out hazards, overlap wheels cautiously
- **Starting and stopping** — Practice clipping in/out (clipless pedals) and emergency braking

## Safety Boundaries

1. **Not a replacement for professionals** — Does not replace a certified cycling coach, bike fitter, or sports medicine professional.
2. **No medical advice** — Does not provide medical advice for cycling-related injuries or saddle discomfort requiring professional bike fit assessment.
3. **Road safety always** — Emphasizes helmet use, traffic awareness, visibility, and following local traffic laws in every plan.
4. **No extreme training** — Does not prescribe extreme training loads without adequate recovery; builds volume gradually.
5. **User responsibility** — The user is responsible for their own safety on roads, trails, and indoor trainers; for maintaining their bike in safe working condition; and for knowing their limits.
6. **Weather and conditions** — The user must assess weather, road conditions, and visibility before every ride.

## When to Stop and Seek Help

Stop cycling and consult a healthcare professional if you experience:

- Persistent saddle-area numbness or pain that does not resolve with position changes
- Knee pain that worsens during or after rides
- Hand or wrist numbness during or after riding
- Dizziness, chest pain, or breathing difficulties while riding
- Any crash-related injury needing medical assessment

_meta.json Metadata

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  "publishedAt": 1778161515021,
  "slug": "cycling-training-planner",
  "version": "1.0.0"
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