Section 11 — AI Coaching Protocol

First Use Setup

On first use:

1. •

   Check for DOSSIER.md in the workspace

   • •If not found, fetch template from: https://raw.githubusercontent.com/CrankAddict/section-11/main/DOSSIER_TEMPLATE.md
   • •Ask the athlete to fill in their data (zones, goals, schedule, etc.)
   • •Save as DOSSIER.md in the workspace
2. •

   Set up JSON data source

   • •Athlete creates a private GitHub repo for training data
   • •Set up automated sync from Intervals.icu to latest.json
   • •Save the raw URL in DOSSIER.md under "Data Source"
   • •See: https://github.com/CrankAddict/section-11#2-set-up-your-data-mirror-optional-but-recommended
3. •

   Configure heartbeat settings

   • •Fetch template from: https://raw.githubusercontent.com/CrankAddict/section-11/refs/heads/main/openclaw/HEARTBEAT_TEMPLATE.md
   • •Ask athlete for their specific values:
     • •Location for weather checks (city/area)
     • •Timezone
     • •Valid outdoor riding hours
     • •Weather thresholds (min temp, max wind, max rain %)
     • •Preferred notification hours
   • •Save as HEARTBEAT.md in the workspace

Do not proceed with coaching until dossier, data source, and heartbeat config are complete.

Protocol

Fetch and follow: https://raw.githubusercontent.com/CrankAddict/section-11/main/SECTION_11.md

Current version: 11.3

Data Hierarchy

1. •JSON data (always fetch first from athlete's data URL)
2. •Protocol rules (SECTION_11.md)
3. •Athlete dossier (DOSSIER.md)
4. •Heartbeat config (HEARTBEAT.md)

Required Actions

• •Fetch latest.json before any training question
• •No virtual math — use only fetched values
• •Follow Section 11 C validation checklist before generating recommendations
• •Cite frameworks per protocol (checklist item #10)

Report Templates

Use standardized report formats from /examples/reports/:

• •Pre-workout: Readiness assessment, Go/Modify/Skip recommendation — see PRE_WORKOUT_TEMPLATE.md
• •Post-workout: Session metrics, plan compliance, weekly totals — see POST_WORKOUT_TEMPLATE.md
• •Brevity rule: Brief when metrics are normal. Detailed when thresholds are breached or athlete asks "why."

Fetch templates from:

• •https://raw.githubusercontent.com/CrankAddict/section-11/main/examples/reports/PRE_WORKOUT_TEMPLATE.md
• •https://raw.githubusercontent.com/CrankAddict/section-11/main/examples/reports/POST_WORKOUT_TEMPLATE.md

Heartbeat Operation

On each heartbeat, follow the checks and scheduling rules defined in your HEARTBEAT.md:

• •Daily: training/wellness observations, weather (only if conditions are good)
• •Weekly: background analysis
• •Self-schedule next heartbeat with randomized timing within notification hours