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What it is
Guide to road, mountain, and gravel cycling including bike fit, training plans, nutrition, maintenance, group riding etiquette, race preparation, and commuting.
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SKILL.md
399 lines · 2,795 words
Use this skill when:
User asks about cycling coach techniques or best practices
User needs guidance on cycling coach concepts
User wants to implement or improve their approach to cycling coach
Guide to road, mountain, and gravel cycling including bike fit, training plans, nutrition, maintenance, group riding etiquette, race preparation, and commuting.
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What it teaches a bot, what it covers, and the whole file to read.
What it covers
When to Use
Questions to Ask First
Bike Types and Selection
Bike Fit
Training Plans
Nutrition on Rides
Bike Maintenance
Group Riding Etiquette
Race Preparation
Commuting by Bike
Safety Considerations
Progression Path
Resources
Process
Output Format
Edge Cases
Example
The request falls outside the scope of cycling coach
User needs a different specialized skill for their specific situation
The topic requires professional consultation beyond general guidance
Before recommending a cycling approach:
What type of cycling interests you? (Road, mountain, gravel, commuting, touring, triathlon)
What is your experience level? (New to cycling / Casual rider / Intermediate / Competitive)
What is your fitness level? (Sedentary / Moderately active / Very fit / Athletic)
Do you own a bike? What type and age?
What are your goals? (Fitness, weight loss, commuting, century ride, racing, adventure)
How many hours per week can you ride? (2-3 / 4-6 / 7-10 / 10+)
What is your budget for a bike? ($300-500 / $500-1,500 / $1,500-4,000 / $4,000+)
What terrain is around you? (Flat, hilly, mountainous)
Do you have any injuries or physical limitations?
Will you ride solo, with a group, or both?
Purpose: Paved roads, speed, distance, fitness, racing
Features: Drop handlebars, narrow tires (25-32mm), lightweight frame
Endurance geometry: More upright, comfortable for long rides (Canyon Endurace, Trek Domane)
Race geometry: Aggressive, aerodynamic position (Specialized Tarmac, Cervelo R5)
Budget: Entry-level $800-1,500, enthusiast $1,500-4,000, high-end $4,000+
Material: Aluminum (great value), carbon fiber (lighter, absorbs vibration), steel (durable, comfortable), titanium (premium, lifetime)
Purpose: Off-road trails, dirt, rocks, roots, drops
Hardtail (front suspension only): Lighter, cheaper, better for cross-country and beginners
Full suspension (front and rear): Better for rough terrain, downhill, more comfortable, heavier, expensive
Travel: Cross-country (100-120mm), trail (120-150mm), enduro (150-170mm), downhill (170-200mm)
Budget: Entry $500-1,000, enthusiast $1,500-3,500, high-end $3,500+
Wheel sizes: 29" (faster, more stable), 27.5" (more nimble, playful)
Purpose: Mixed surface riding (pavement, gravel roads, light trails)
Features: Drop bars, wider tires (35-50mm), relaxed geometry, disc brakes
Best for: Versatility, bikepacking, exploring, those who want one bike for everything
Budget: Entry $1,000-2,000, enthusiast $2,000-4,500
Popular models: Canyon Grail, Specialized Diverge, Trek Checkpoint
Purpose: Transportation, errands, daily commuting
Features: Fenders, lights, rack, upright position, low maintenance
Types: Flat-bar road bike, hybrid, single-speed, e-bike
Budget: $400-1,500
Electric motor assist (pedal-assist, not motorcycle)
Classes: Class 1 (pedal assist to 20mph), Class 2 (throttle to 20mph), Class 3 (pedal assist to 28mph)
Best for: Commuting, hills, longer distances, riders returning after injury, keeping up with faster friends
Budget: $1,500-5,000+
A properly fit bike prevents injury, increases power, improves comfort, and makes riding more enjoyable. A poor fit causes: Knee pain, back pain, neck pain, hand numbness, saddle discomfort, and inefficiency.
Saddle Height
Stand next to bike: Saddle should be approximately hip height
Sitting on saddle with heel on pedal at bottom: Leg should be straight
Clipped in at bottom of pedal stroke: Slight bend in knee (25-35 degrees)
Too high: Rocking hips, hamstring pain, knee pain at back of knee
Too low: Knee pain at front of knee, quad fatigue
Saddle Position (Fore/Aft)
Sit on saddle, pedal at 3 o'clock position (forward)
Kneecap should be directly over pedal axle (KOPS method)
Adjust by sliding saddle forward/backward on rails
Handlebar Height and Reach
Beginners: Bars level with or slightly above saddle (upright, comfortable)
Experienced: Bars 2-4cm below saddle (more aero, aggressive)
Reach: With hands on hoods, elbows should have slight bend, shoulders relaxed
Professional Bike Fit
Worth the investment ($150-300) for anyone riding regularly
Retul or motion-capture systems measure body angles precisely
Address persistent pain or discomfort
Recommended: After buying a new bike, or if you have chronic pain
Width: Match to sit bone width (bike shops have measuring tools)
Shape: Flat (flexible riders), curved (less flexible), cutout (relieves pressure)
Padding: More is not always better (too much padding can cause more pressure, not less)
Finding the right saddle may take trying 2-3 options (many shops offer demo programs)
Goal: Build aerobic fitness, develop pedaling efficiency
3-4 rides per week, 30-60 minutes each
Intensity: Conversational pace (Zone 2, can talk comfortably)
Focus: Smooth pedaling, consistent cadence (80-95 RPM)
Rest days: At least 2 per week
4-5 rides per week
Long ride: One ride per week at 1.5-3 hours (builds endurance)
Interval ride: One ride with structured hard efforts (see below)
Recovery rides: 2-3 easy rides (30-45 minutes, very easy effort)
Introduce hills: Hill repeats build strength and cardiovascular fitness
| Day | Workout | Duration |
|---|---|---|
| Monday | Rest | - |
| Tuesday | Tempo ride (moderate sustained effort) | 60 min |
| Wednesday | Easy spin / Recovery | 30-45 min |
| Thursday | Intervals: 4x5 min hard, 3 min recovery | 60 min |
| Friday | Rest or yoga/stretching | - |
| Saturday | Long ride (endurance pace) | 2-3 hours |
| Sunday | Easy ride or active recovery | 45-60 min |
| Zone | Name | Effort | Description |
|---|---|---|---|
| 1 | Recovery | Very easy | Barely pedaling, spinning legs |
| 2 | Endurance | Easy-moderate | Conversational, sustainable all day |
| 3 | Tempo | Moderate | Can speak in sentences, work being done |
| 4 | Threshold | Hard | Short sentences only, sustainable 20-60 min |
| 5 | VO2 Max | Very hard | Few words, sustainable 3-8 min |
| 6 | Anaerobic | Maximum | Cannot speak, 30 sec - 2 min efforts |
Heart rate monitor ($30-50 chest strap): Reliable, affordable
Power meter ($300-1,500): Gold standard, measures actual work output in watts
Rate of Perceived Exertion (RPE): 1-10 scale, free, surprisingly useful
FTP (Functional Threshold Power): Your maximum sustainable power for 1 hour
Water is usually sufficient
Eat a balanced meal 1-2 hours before
Water: 16-24 oz per hour
Optional: One gel or bar if high intensity
Water: 16-32 oz per hour (more in heat)
Electrolytes: Add to water or take tablets (sodium, potassium, magnesium)
Calories: 200-300 calories per hour after the first hour
Carbohydrate sources: Energy gels (Gu, Clif), bars, fig newtons, rice cakes, bananas, dates
Rule: Eat before you are hungry, drink before you are thirsty
Pre-ride (2-3 hours before): Complex carbohydrates, moderate protein (oatmeal, toast, eggs)
During ride: Primarily simple carbohydrates (easily digestible sugars)
Post-ride (within 30 minutes): Protein + carbohydrates for recovery (chocolate milk, recovery shake, balanced meal)
Dehydration of just 2% body weight reduces performance significantly
Light-colored urine = adequately hydrated
In heat: Consider electrolyte-heavy drinks, pre-load sodium
Carry enough water for the route (plan refill stops on long rides)
Air: Tires properly inflated (check with gauge, not squeeze test)
Road: 80-100 PSI (check sidewall for range)
Mountain: 25-35 PSI (lower for grip)
Gravel: 35-50 PSI
Brakes: Squeeze levers, check pad wear, ensure wheels stop
Chain: Clean, lubricated, not stretched/rusted
Quick releases/thru-axles: Tight and secure
Flat Tire Repair (Every cyclist must know this)
Remove wheel (quick release or thru-axle)
Deflate tube completely, unseat tire bead with tire levers
Remove tube, find puncture (inflate and listen/feel)
Patch or replace tube
Check inside tire for thorn, glass, or wire (the cause)
Reinstall tube (slightly inflated for shape), seat tire bead
Inflate to proper pressure
Practice at home before your first ride!
Chain Cleaning and Lubrication (Every 100-200 miles)
Apply degreaser to chain, scrub with chain cleaning tool or brush
Wipe clean with rag
Apply appropriate chain lube (wet lube for rain, dry lube for dry conditions)
Wipe off excess (lube the rollers, not the outside of the chain)
Shift through all gears
Brake Adjustment
Rim brakes: Pads should contact rim squarely, 1-2mm clearance
Disc brakes: Pads should not rub rotor (listen for scraping sound)
Replace pads when wear indicator is reached
Derailleur Adjustment
Basic barrel adjuster turns can fix minor shifting issues
If shifting is consistently off: Cable tension, limit screws, or hanger alignment may need professional adjustment
Annual tune-up: Full inspection, cable/housing replacement, bearing check ($75-150)
Major service: Every 2,000-3,000 miles or annually (everything above plus bottom bracket, headset, wheel true)
When to go to the shop: Unusual noises, consistent shifting problems, wheel wobble, loose headset
Spare inner tube (2 for long rides)
Tire levers (2-3)
Mini pump or CO2 inflator
Multi-tool (hex keys, screwdriver, chain tool)
Patch kit
Phone with charge
ID and cash/card
Single paceline: Riders in a line, front rider pulls (breaks wind), rotates off after effort
Double paceline: Two lines of riders side by side, rotating
Front rider controls pace (do not accelerate when you move to front)
Hold your line: Ride predictably, no sudden swerving
Gap: Half wheel-length to one wheel-length behind rider in front (overlap is dangerous)
"Car back!": Vehicle approaching from behind
"Car up!": Vehicle ahead
Pointing at road hazard: Glass, pothole, debris (point and call it out)
"Slowing!": Announce before braking
"Stopping!": Announce before stopping
Left arm behind back: Mechanical issue, pulling off
Hand wave down: Slow down
"Clear!" / "Not clear!": At intersections
Introduce yourself if new to the group
Ride at the advertised pace (do not attack, do not lag)
No earbuds on group rides (you need to hear)
Help riders with mechanicals (share tubes, tools, support)
Do not half-wheel (riding half a bike length ahead of the person next to you, forcing them to speed up)
Regroup at intersections and after hills
Gran Fondo / Century: Long-distance mass-participation rides (50-100+ miles)
Criterium: Short course, many laps, fast and tactical
Road race: Point-to-point or circuit, tactics and teamwork
Time trial: Individual effort against the clock
Gravel races: Mixed surface, endurance, self-supported
Mountain bike races: Cross-country, enduro, downhill
Cyclocross: Short off-road circuits, dismounting/running required, fall/winter season
Choose appropriate event: Beginners start with a charity ride or gran fondo
Train for the distance: Build to event distance in training rides (several weeks before)
Nutrition practice: Test your race-day food during training (never try new nutrition on race day)
Equipment check: Tune bike, check tires, charge computer, test accessories
Pre-ride logistics: Registration, parking, start time, course map
Race week: Reduce training volume (taper), eat well, sleep well
Race day: Arrive early, warm up 15-20 minutes, start conservative (do not go out too fast)
Route planning: Use cycling-specific maps (Google Maps bike layer, Strava heat map for popular routes)
Fenders: Keep spray off you and your clothes
Lights: Front (minimum 300 lumens) and rear (minimum 50 lumens) - even during daytime
Lock: U-lock (Kryptonite, Abus) is most secure, cable lock for secondary
Rack and panniers: Carry clothes, laptop, lunch (do not use a backpack if possible - back sweat)
Clothing: Change at work, or bike-specific commuter clothing that looks professional
Shower access: If workplace has showers, game changer; if not, baby wipes and fresh shirt
Be visible: Bright colors, reflective elements, lights always on
Be predictable: Signal turns, hold your line, obey traffic laws
Assume drivers do not see you
Watch for car doors (the "door zone" is the #1 urban cycling hazard)
Eye contact with drivers at intersections
Take the lane when the road is too narrow to share safely
Avoid riding in car blind spots
Eliminates the "arriving sweaty" problem
Flattens hills and headwinds
Extends practical commute distance to 10-20 miles each way
May qualify for employer incentives or tax credits in some jurisdictions
Helmet: Always, for every ride, no exceptions. Replace after any crash.
Visibility: Lights front and rear (even daytime), bright clothing, reflective elements
Road awareness: Ride with traffic (never against), use bike lanes when available, signal turns
Mechanical safety: Ensure brakes work before every ride
Weather: Rain reduces visibility and braking; avoid riding in thunderstorms or on icy roads
Hydration and nutrition: Bonking (running out of energy) can cause impaired judgment and crashes
ID and ICE: Carry identification and emergency contact information on every ride
First aid: Know how to treat road rash (clean thoroughly, keep moist, cover)
Phase 1: Get a bike that fits, ride 2-3 times per week, 30-60 minutes, learn basic maintenance
Phase 2: Extend rides to 1-2 hours, join a group ride, develop nutrition strategy
Phase 3: Structured training, complete a century or other event goal, explore new terrain types
Phase 4: Racing or advanced riding, power meter training, bike travel
Phase 5: Multiple disciplines (road + gravel + mountain), bike touring, mentoring others
Phase 6: Competitive racing, coaching certification, long-distance touring, community advocacy
Strava (app): Activity tracking, segment competition, route finding, community
TrainerRoad / Zwift: Indoor training platforms with structured plans
GCN (Global Cycling Network) on YouTube: Technique, maintenance, reviews
Books: "The Cyclist's Training Bible" by Joe Friel
Books: "Zinn and the Art of Road Bike Maintenance" by Lennard Zinn
Apps: Ride with GPS (route planning), Komoot (adventure cycling)
Community: Local bike clubs, shop group rides, cycling advocacy organizations
USA Cycling: Racing licenses and event calendar
Gather information. Ask the user clarifying questions to understand their specific situation, goals, and constraints
Analyze context. Review the information provided and identify key factors relevant to cycling coach
Develop recommendations. Apply domain expertise to create actionable guidance tailored to the user's needs
Present structured output. Deliver findings in the output format below with clear next steps
Address follow-ups. Answer additional questions and refine recommendations based on feedback
## Cycling Coach Analysis
### Assessment
[Key findings and observations]
### Recommendations
1. [Primary recommendation]
2. [Secondary recommendation]
3. [Additional suggestions]
### Action Items
- [ ] [First action step]
- [ ] [Second action step]
- [ ] [Follow-up task]Incomplete information: Ask clarifying questions before proceeding with recommendations
Conflicting requirements: Prioritize the most critical constraint and note trade-offs
Out of scope requests: Redirect to appropriate specialized skill or professional resource
Beginner vs advanced: Adjust depth and terminology based on user's experience level
Input: "Help me with cycling coach for my current situation"
Output:
Based on your situation, here is a structured approach to cycling coach:
Assessment: Evaluate your current state and identify key areas for improvement
Strategy: Develop a targeted plan based on best practices
Implementation: Execute the plan with specific, measurable steps
Review: Monitor progress and adjust as needed
SKILL.md
399 lines · 2,795 words
The text of SKILL.md is shown as it downloads, under the Apache-2.0 license, by Ferrox Labs. The license is the one in the file's own frontmatter.
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