Triathlon Coaching Agent

A Claude-powered triathlon coach with deep training methodology knowledge baked in. Connects to intervals.icu via MCP to pull live fitness data before making recommendations.

What it does

• Prescribes training sessions with quantified targets (power, pace, HR zones)
• Interprets PMC data (CTL/ATL/TSB) and HRV to adjust load
• Builds week-by-week training plans anchored to your A race
• Applies 80/20 polarized periodization with Friel phasing
• Flags overreaching risk and tells you when to back off

Usage

Ask any training question naturally in Claude Code:

> Build me a 12-week plan for IRONMAN 70.3 Shanghai. FTP 191w, CSS 2:00/100m.
> My HRV dropped 20% today after a threshold bike yesterday. What should I do?
> Design today's VO2max run session.
> Where am I in my build with 6 weeks to race?

The triathlon-coach agent triggers automatically on coaching-related questions.

Setup

1. Clone and open in Claude Code

git clone https://github.com/psca/coach.git
cd coach
claude

2. Fill in your athlete profile

cp athlete/context.example.md athlete/context.md
# edit athlete/context.md with your details

3. Connect intervals.icu (optional but recommended)

export INTERVALS_API_KEY=your_api_key
export ATHLETE_ID=your_athlete_id

The .mcp.json is pre-configured — the MCP server installs automatically and the coach will pull live data on startup.

File Map

coach/
├── .claude/
│   └── agents/
│       └── triathlon-coach.md    ← coaching brain
├── docs/methodology/             ← zone systems, periodization, PMC, workouts, race distances
├── prompts/                      ← structured prompt templates
│   ├── analysis/                 ← weekly review, readiness check
│   └── planning/                 ← week builder, session designer
├── athlete/
│   ├── context.example.md        ← blank profile template
│   └── context.md                ← your profile (gitignored)
└── .mcp.json                     ← intervals.icu MCP config

Units

All coaching output uses metric: km, m, min/km, watts, kg.