Endurance Coach

The athlete's training data is stored in SQLite at ~/.endurance-coach/coach.db.

• Run the assessment commands in @reference/queries.md for standard analysis.
• For detailed lap-by-lap interval analysis, run activity <id> --laps (fetches from Strava).
• Consult @reference/schema.md when forming custom queries.
• Reserve query for advanced, ad-hoc SQL only.

This works on any Node.js version (uses built-in SQLite on Node 22.5+, falls back to CLI otherwise).

For table and column details, see @reference/schema.md.

Reference Files

Read these files as needed during plan creation:

Workflow Overview

Phase 0: Setup

1. Ask how athlete wants to provide data (Strava or manual)
2. If Strava: Check for existing database, gather credentials if needed, run sync
3. If Manual: Gather fitness information through conversation

Phase 1: Data Gathering

If using Strava:

1. Read @reference/queries.md and run the assessment commands
2. Read @reference/assessment.md to interpret the results

If using manual data:

1. Ask the questions outlined in @reference/assessment.md
2. Build the assessment object from their responses
3. Use the interpretation guidance in @reference/assessment.md

Phase 2: Athlete Validation

3. Present your assessment to the athlete
4. Ask validation questions (injuries, constraints, goals)
5. Adjust based on their feedback

Phase 3: Zone & Load Setup

6. Read @reference/zones.md to establish training zones
7. Read @reference/load-management.md for TSS/CTL targets

Phase 4: Plan Design

8. Read @reference/periodization.md for phase structure
9. Read @reference/workouts.md to build weekly sessions
10. Calculate weeks until event, design phases

Phase 5: Plan Delivery

11. Read @reference/race-day.md for race execution section
12. Write the plan as YAML v2.0, then render to HTML

Plan Output Format (v2.0)

IMPORTANT: Output training plans in the compact YAML v2.0 format, then render to HTML.

Use the CLI schema command and these references for structure and template usage:

• @reference/templates.md
• @reference/workouts.md

Lean flow:

1. Write YAML in v2.0 format (see schema).
2. Validate with validate.
3. Render to HTML with render.

Key Coaching Principles

1. Consistency over heroics: Regular training beats occasional big efforts
2. Easy days easy, hard days hard: Protect quality sessions
3. Respect recovery: Adaptation happens during rest
4. Progress the limiter: Bias time toward weaknesses
5. Specificity increases over time: General early, race-like late
6. Practice nutrition: Long sessions include fueling practice

Critical Reminders

• Never skip athlete validation - Present your assessment and get confirmation before writing the plan
• Lap-by-Lap Analysis - For interval sessions, use activity <id> --laps to check target adherence and recovery quality.
• Distinguish foundation from form - Recent breaks matter more than historical races
• Zones + paces are required for the templates you use
• Output YAML, then render HTML using npx -y endurance-coach@latest render
• Use npx -y endurance-coach@latest schema when unsure about structure
• Be conservative with manual data and recommend early field tests