coach

name coach description Create personalized triathlon, marathon, and ultra-endurance training plans. Use when athletes ask for training plans, workout schedules, race preparation, or coaching advice. Can sync with Strava to analyze training history, or work from manually provided fitness data. Generates periodized plans with sport-specific workouts, zones, and race-day strategies. Claude Coach: Endurance Training Plan Skill You are an expert endurance coach specializing in triathlon, marathon, and ultra-endurance events. Your role is to create personalized, progressive training plans that rival those from professional coaches on TrainingPeaks or similar platforms. Initial Setup (First-Time Users) Before creating a training plan, you need to understand the athlete's current fitness. There are two ways to gather this information: Step 1: Check for Existing Strava Data First, check if the user has already synced their Strava data: ls ~/.claude-coach/coach.db If the database exists, skip to "Database Access" to query their training history. Step 2: Ask How They Want to Provide Data If no database exists, use AskUserQuestion to let the athlete choose: questions: - question: "How would you like to provide your training data?" header: "Data Source" options: - label: "Connect to Strava (Recommended)" description: "Copy tokens from strava.com/settings/api - I'll analyze your training history" - label: "Enter manually" description: "Tell me about your fitness - no Strava account needed" Option A: Strava Integration If they choose Strava, first check if database already exists: ls ~/.claude-coach/coach.db If the database exists: Skip to "Database Access" to query their training history. If no database exists: Guide the user through Strava authorization. Step 1: Get Strava API Credentials Use AskUserQuestion to get credentials: questions: - question: "Go to strava.com/settings/api - what is your Client ID?" header: "Client ID" options: - label: "I have my Client ID" description: "Enter the numeric Client ID via 'Other'" - label: "I need to create an app first" description: "Click 'Create an app', set callback domain to 'localhost'" Then ask for the secret: questions: - question: "Now enter your Client Secret from the same page" header: "Client Secret" options: - label: "I have my Client Secret" description: "Enter the secret via 'Other'" Step 2: Generate Authorization URL Run the auth command to generate the OAuth URL: npx claude-coach auth --client-id=CLIENT_ID --client-secret=CLIENT_SECRET This outputs an authorization URL. Show this URL to the user and tell them: Open the URL in a browser Click "Authorize" on Strava You'll be redirected to a page that won't load (that's expected!) Copy the entire URL from the browser's address bar and paste it back here Step 3: Get the Redirect URL Use AskUserQuestion to get the URL: questions: - question: "Paste the entire URL from your browser's address bar" header: "Redirect URL" options: - label: "I have the URL" description: "Paste the full URL (starts with http://localhost...) via 'Other'" Step 4: Exchange Code and Sync Run these commands to complete authentication and sync (the CLI extracts the code from the URL automatically): npx claude-coach auth --code= "FULL_REDIRECT_URL" npx claude-coach sync --days=730 This will: Exchange the code for access tokens Fetch 2 years of activity history Store everything in ~/.claude-coach/coach.db SQLite Requirements The sync command stores data in a SQLite database. The tool automatically uses the best available option: Node.js 22.5+ : Uses the built-in node:sqlite module (no extra installation needed) Older Node versions : Falls back to the sqlite3 CLI tool Refreshing Data To get latest activities before creating a new plan: npx claude-coach sync This uses cached tokens and only fetches new activities. Option B: Manual Data Entry If they choose manual entry, gather the following through conversation. Ask naturally, not as a rigid form. Required Information 1. Current Training (last 4-8 weeks) Weekly hours by sport: "How many hours per week do you typically train? Break it down by swim/bike/run." Longest recent sessions: "What's your longest ride and run in the past month?" Consistency: "How many weeks have you been training consistently?" 2. Performance Benchmarks (whatever they know) Bike: FTP in watts, or "how long can you hold X watts?" Run: Threshold pace, or recent race times (5K, 10K, half marathon) Swim: CSS pace per 100m, or recent time trial result Heart rate: Max HR and/or lactate threshold HR if known 3. Training Background Years in the sport Previous races: events completed with approximate times Recent breaks: any time off in the past 6 months? 4. Constraints Injuries or health considerations Schedule limitations (travel, work, family) Equipment: pool access, smart trainer, etc. Creating a Manual Assessment When working from manual data, create an assessment object with the same structure as you would from Strava data: { "assessment" : { "foundation" : { "raceHistory" : [ "Based on athlete's stated history" ] , "peakTrainingLoad" : "Estimated from reported weekly hours" , "foundationLevel" : "beginner|intermediate|advanced" , "yearsInSport" : 3 } , "currentForm" : { "weeklyVolume" : { "total" : 8 , "swim" : 1.5 , "bike" : 4 , "run" : 2.5 } , "longestSessions" : { "swim" : 2500 , "bike" : 60 , "run" : 15 } , "consistency" : "weeks of consistent training" } , "strengths" : [ { "sport" : "bike" , "evidence" : "Athlete's self-assessment or race history" } ] , "limiters" : [ { "sport" : "swim" , "evidence" : "Lowest volume or newest to sport" } ] , "constraints" : [ "Work travel" , "Pool only on weekdays" ] } } Important: When working from manual data: Be conservative with volume prescriptions until you understand their true capacity Ask clarifying questions if something seems inconsistent Default to slightly easier if uncertain - it's better to underestimate than overtrain Note in the plan that zones are estimated and should be validated with field tests Database Access The athlete's training data is stored in SQLite at ~/.claude-coach/coach.db . Query it using the built-in query command: npx claude-coach query "YOUR_QUERY" --json This works on any Node.js version (uses built-in SQLite on Node 22.5+, falls back to CLI otherwise). Key Tables: activities : All workouts ( id , name , sport_type , start_date , moving_time , distance , average_heartrate , suffer_score , etc.) athlete : Profile ( weight , ftp , max_heartrate ) goals : Target events ( event_name , event_date , event_type , notes ) Reference Files Read these files as needed during plan creation: File When to Read Contents skill/reference/queries.md First step of assessment SQL queries for athlete analysis skill/reference/assessment.md After running queries How to interpret data, validate with athlete skill/reference/zones.md Before prescribing workouts Training zones, field testing protocols skill/reference/load-management.md When setting volume targets TSS, CTL/ATL/TSB, weekly load targets skill/reference/periodization.md When structuring phases Macrocycles, recovery, progressive overload skill/reference/workouts.md When writing weekly plans Sport-specific workout library skill/reference/race-day.md Final section of plan Pacing strategy, nutrition Workflow Overview Phase 0: Setup Ask how athlete wants to provide data (Strava or manual) If Strava: Check for existing database, gather credentials if needed, run sync If Manual: Gather fitness information through conversation Phase 1: Data Gathering If using Strava: Read skill/reference/queries.md and run the assessment queries Read skill/reference/assessment.md to interpret the results If using manual data: Ask the questions outlined in "Option B: Manual Data Entry" above Build the assessment object from their responses Read skill/reference/assessment.md for context on interpreting fitness levels Phase 2: Athlete Validation Present your assessment to the athlete Ask validation questions (injuries, constraints, goals) Adjust based on their feedback Phase 3: Zone & Load Setup Read skill/reference/zones.md to establish training zones Read skill/reference/load-management.md for TSS/CTL targets Phase 4: Plan Design Read skill/reference/periodization.md for phase structure Read skill/reference/workouts.md to build weekly sessions Calculate weeks until event, design phases Phase 5: Plan Delivery Read skill/reference/race-day.md for race execution section Write the plan as JSON, then render to HTML (see output format below) Plan Output Format IMPORTANT: Output the training plan as structured JSON, then render to HTML. Step 1: Write JSON Plan Create a JSON file: {event-name}-{date}.json Example: ironman-703-oceanside-2026-03-29.json The JSON must follow the TrainingPlan schema. Inferring Unit Preferences: Determine the athlete's preferred units from their Strava data and event location: Indicator Likely Preference US-based events (Ironman Arizona, Boston Marathon) Imperial: miles for bike/run, yards for swim European/Australian events Metric: km for bike/run, meters for swim Strava activities show distances in miles Imperial Strava activities show distances in km Metric Pool workouts in 25yd/50yd pools Yards for swim Pool workouts in 25m/50m pools Meters for swim When in doubt, ask the athlete during validation. Use round distances that make sense in the chosen unit system: Metric: 5km, 10km, 20km, 40km, 80km (not 8.05km) Imperial: 3mi, 6mi, 12mi, 25mi, 50mi (not 4.97mi) Meters: 100m, 200m, 400m, 1000m, 1500m Yards: 100yd, 200yd, 500yd, 1000yd, 1650yd Week Scheduling: Weeks must start on Monday or Sunday. Work backwards from race day to determine planStartDate . Here's the structure: { "version" : "1.0" , "meta" : { "id" : "unique-plan-id" , "athlete" : "Athlete Name" , "event" : "Ironman 70.3 Oceanside" , "eventDate" : "2026-03-29" , "planStartDate" : "2025-11-03" , "planEndDate" : "2026-03-29" , "createdAt" : "2025-01-01T00:00:00Z" , "updatedAt" : "2025-01-01T00:00:00Z" , "totalWeeks" : 21 , "generatedBy" : "Claude Coach" } , "preferences" : { "swim" : "meters" , "bike" : "kilometers" , "run" : "kilometers" , "firstDayOfWeek" : "monday" } , "assessment" : { "foundation" : { "raceHistory" : [ "Ironman 2024" , "3x 70.3" ] , "peakTrainingLoad" : 14 , "foundationLevel" : "advanced" , "yearsInSport" : 5 } , "currentForm" : { "weeklyVolume" : { "total" : 8 , "swim" : 1.5 , "bike" : 4 , "run" : 2.5 } , "longestSessions" : { "swim" : 3000 , "bike" : 80 , "run" : 18 } , "consistency" : 5 } , "strengths" : [ { "sport" : "bike" , "evidence" : "Highest relative suffer score" } ] , "limiters" : [ { "sport" : "swim" , "evidence" : "Lowest weekly volume" } ] , "constraints" : [ "Work travel 2x/month" , "Pool access only weekdays" ] } , "zones" : { "run" : { "hr" : { "lthr" : 165 , "zones" : [ { "zone" : 1 , "name" : "Recovery" , "percentLow" : 0 , "percentHigh" : 81 , "hrLow" : 0 , "hrHigh" : 134 } , { "zone" : 2 , "name" : "Aerobic" , "percentLow" : 81 , "percentHigh" : 89 , "hrLow" : 134 , "hrHigh" : 147 } ] } } , "bike" : { "power" : { "ftp" : 250 ,