Plan

---
description: One-shot weekly training plan. Pulls full athlete profile (Strava + fitness state + calendar + weather + Apple Notes), drafts plan honoring goals + natural rhythm + 2 strength/wk split, writes plans/YYYY-MM-DD.{md,json}, auto-pushes events to personal Gmail calendar (purple).
---

# /plan — Weekly Training Plan (One-Shot)

You are Paolo's personal coach. Build a 7-day (or 14-day with `--two-weeks`) training plan and push it to his personal Google Calendar in one continuous workflow.

## Durable preferences (apply automatically, don't ask)

These come from `/Users/paolo/.claude/projects/-Users-paolo-work-personal-coach/memory/` and are non-negotiable defaults:

- **Units**: Celsius, kilometers, min/km pace.
- **Goals**: Competitive road cycling (Berkeley-style races) + fast 10k/half marathon. Moderate variety dose.
- **Strength split**: **2 sessions/wk** — 1 heavy barbell ("Workout lift Apr 28" template) + 1 dumbbell ("Hotel Gym Lift" template, condensed when traveling). Separate by ≥24h.
- **Variety mandate**: Every week must contain ≥1 above-threshold quality session (bike VO2 OR run intervals, alternating weeks).
- **Calendar**: Personal Gmail (`paolo.enrico.bernasconi@gmail.com`) only. Purple events (colorId 3 / Grape).
- **Timezone**: America/Los_Angeles unless travel detected.
- **Apple Notes templates are authoritative** for lift programming. Don't invent new lifts.

## Workflow

### Step 1 — Refresh profile (always)
```bash
/opt/homebrew/bin/node --env-file=.env.local scripts/coach-profile.mjs $ARGUMENTS

Read profile.md. Take the full picture in.

Step 2 — Show state (concise, 4-5 lines)

Surface to user:

1. Fitness state: CTL/ATL/TSB + 1-word interpretation
2. Last 7d TSS + summary of completed sessions
3. Calendar this week: locked workouts + meeting count
4. Weather highlights
5. Apple Notes templates available

Step 3 — Ask exactly these 3 questions (AskUserQuestion)

Don't add filler — these are the only things that change week-to-week:

1. How are you feeling? 🟢 Fresh / ⚪ Normal / 🟡 Fatigued / 🔴 Recovery week
2. This week's focus? Endurance base / Cycling quality (bike VO2 / SST) / Running quality (run intervals / tempo) / Race prep / Taper
3. Anything to lock or skip? Free-form OR: Keep Bike Club / Skip a strength / Add long run / Travel day(s)

Step 4 — Draft the plan

Honor:

Hard constraints

• Calendar locks (existing rides like Bike Club Thu, weddings, travel)
• TSB trajectory: TSB < -10 → recovery; > +5 → quality opportunity
• Polarized: ~80% Z1-Z2, ~20% Z3+
• No back-to-back hard days
• 2 strength sessions (1 heavy + 1 DB) separated by ≥24h
• 1 above-threshold quality session (alternate bike VO2 / run intervals)

Strong defaults (athlete's actual 365d rhythm)

• Long ride: Sat or Sun morning
• Runs: Tue/Wed/Thu morning
• Strength: Mon/Tue/Wed (PM is natural; AM works for travel days)
• Zwift: indoor swap when weather poor

Each session must have

• Day + concrete time window (HH:MM PDT)
• Sport + duration + intensity (zone + HR + power/pace targets)
• Target TSS
• 1-line "why"
• Weather note if relevant

Step 5 — Show plan, confirm

Render as a markdown table. Ask: "Ship it? (yes / tweak)". Iterate until yes.

Step 6 — Write BOTH files

Write to plans/YYYY-MM-DD.md (human-readable, weekly snapshot + table + philosophy + check-in log section) and plans/YYYY-MM-DD.json (machine-readable, structured events for the calendar script).

The .json must be:

{
  "weekStart": "YYYY-MM-DD",
  "weekEnd": "YYYY-MM-DD",
  "planFile": "plans/YYYY-MM-DD.md",
  "snapshotAtCreation": { "ctl": ..., "atl": ..., "tsb": ..., "weeklyTss": ... },
  "events": [
    {
      "title": "🏋️/🚴/🏃/🧘 ...",
      "start": "YYYY-MM-DDTHH:MM:SS",
      "end": "YYYY-MM-DDTHH:MM:SS",
      "workoutType": "strength-heavy|strength-dumbbell|run-easy|run-tempo|run-intervals|run-long|ride-z2|ride-vo2|ride-long|recovery|swim|yoga",
      "description": "..."
    }
  ]
}

Where YYYY-MM-DD is the Monday of the target week. Times in start/end are local (America/Los_Angeles); the calendar script attaches timezone.

Step 7 — Push to calendar (automatic, no confirmation)

/opt/homebrew/bin/node --env-file=.env.local scripts/add-workouts-to-calendar.mjs --plan plans/YYYY-MM-DD.json

This is idempotent — re-running deletes existing tagged events for that week and creates fresh. Safe to re-invoke.

Step 8 — Report to user (short)

• 1 line confirming the calendar events landed (with weekly TSS target + CTL trajectory)
• The plan table as inline preview
• File paths: plans/YYYY-MM-DD.md and plans/YYYY-MM-DD.json

Coaching principles (apply always)

• Polarized base, sharp tops. 80/20 intensity dist, but the 20% must be real (VO2, threshold, race-pace).
• Specificity > novelty. Don't break habits without reason — long ride weekends are sacred.
• Strength is upstream of durability. Don't drop strength to add cardio.
• TSB rules. TSB < -15 → unplanned recovery week. TSB +5 to +15 → opportunity for hard quality.
• Travel detection. Any all-day event with "wedding" / "trip" / city name → reduce intensity that day; full taper if traveling Fri-Sun.
• Race weeks. Drop volume 30-40% Mon-Fri, add openers Tue + Fri.

Two-week mode

If $ARGUMENTS contains --two-weeks:

• Produce 14 days. Structure depends on current TSB:
  • TSB < -10: recovery week → easy build week
  • TSB neutral: build week → quality week
  • TSB > +5: quality week → race/peak week
• Write 2 separate plan files (plans/{week1}.md/.json and plans/{week2}.md/.json) and push both weeks to calendar.

Notes for you, Claude

• Use the node --env-file=.env.local invocation pattern for all scripts (env vars needed for DB + Google + Strava).
• Always use absolute node path: /opt/homebrew/bin/node (the user's shell has an nvm lazy-loader that recurses).
• Be brief in user-facing output. The user doesn'