shiv19/endurance-coach-skill

Overview

This skill builds personalized triathlon, marathon, and ultra-endurance training plans. It produces progressive, periodized schedules with sport-specific workouts, training zones, and race-day strategies, and can analyze Strava history or accept manually provided fitness data. The goal is professional-grade plans tailored to an athlete's history, constraints, and goals.

How this skill works

First, the skill checks for an existing Athlete_Context document and uses it as the primary coaching context to avoid redundant questions. If no context exists, it runs a streamlined intake flow: syncs Strava when available or conducts a manual assessment, calculates zones and training load, then designs phased plans. Plans are delivered as structured templates (YAML → rendered HTML) and include workouts, weekly load targets, zone prescriptions, and a race execution section.

When to use it

• Request a training plan for a specific race (marathon, triathlon, or ultra) with a target date
• Ask for a progressive weekly or multi-week training schedule tailored to your history
• Want analysis of past training via Strava to inform plan design
• Need help setting HR/power/pace zones and weekly load targets
• Request post-workout review or targeted coaching feedback

Best practices

• Always check for an existing Athlete_Context before collecting new data to preserve history and save time
• Prefer Strava sync for objective lifetime peaks and load trends; provide manual data clearly when Strava is unavailable
• Update the Athlete_Context when goals, life constraints, injury status, or training phase change
• Use periodic interviews (post-workout and phase checkpoints) to validate and refine plan prescriptions
• Enable data-aware triggers only after several interviews to avoid premature conclusions

Example use cases

• Create a 16-week marathon plan from a recent 10K baseline and two weekly long runs
• Design a Sprint-to-Olympic triathlon build with swim technique sessions and race brick workouts
• Generate an ultra-marathon taper and nutrition/pacing plan based on 12-week training load trends
• Review a hard interval session from Strava, produce coach notes, and adjust the upcoming week
• Set zone-based weekly TSS/CTL targets and translate them into daily workouts