# CLAUDE.md

This file provides guidance to Claude Code (claude.ai/code) when working with code in this repository.

## Repository Purpose

This repository contains a comprehensive training plan for completing "En Svensk Klassiker" (Swedish Classic) - a series of four endurance events in Sweden over 2026-2027:

1. **Vätternrundan** (June 12, 2026) - 300 km cycling
2. **Vansbrosimningen** (June 27, 2026) - 2 km open water swimming
3. **Lidingöloppet** (September 25, 2026) - 30 km trail running
4. **Vasaloppet** (February 2027) - 90 km cross-country skiing

The plan is designed for a beginner athlete starting from the ground up.

## File Structure

- **TRÄNINGSPLAN_ÖVERSIKT.md** - Master overview with philosophy, general advice, and phase summaries
- **01_FAS1_GRUNDTRÄNING.md** - Phase 1 foundation building (November 2025 - March 2026, 16 weeks)
- **02_FAS2_VÄTTERNRUNDAN_VANSBRO.md** - Phase 2 cycling and swimming focus (April - June 2026, 10-12 weeks)
- **03_FAS3_LIDINGÖLOPPET.md** - Phase 3 running focus (July - September 2026, 12 weeks)
- **04_FAS4_VASALOPPET.md** - Phase 4 cross-country skiing focus (October 2026 - February 2027, 20 weeks)
- **AGENTS.md** - Legacy AI agent instructions (CLAUDE.md supersedes this file)

## Content Guidelines

### Language
All content must be written in Swedish. This includes:
- Training descriptions
- Exercise names
- Tips and advice
- All documentation

### Tone and Style
- Encouraging and supportive for a beginner athlete
- Practical and actionable
- Focus on gradual progression and injury prevention
- Emphasize listening to one's body

### Training Philosophy
The plan follows these core principles:
- **Gradual progression**: Maximum 10% volume increase per week
- **Recovery weeks**: Every 3-4 weeks is a lighter recovery week (30-40% reduction)
- **Continuity over intensity**: Regularity is more important than hard training
- **Build from foundation**: Each phase builds on the previous one

### Formatting Standards
- Use proper Markdown syntax with clear headers (##, ###)
- Week-by-week structure with example training weeks
- Include specific time durations and distances
- Use tables for phase summaries
- Bold important concepts and event names
- Use bullet lists for tips and guidelines

## Phase Structure Pattern

Each phase file follows this structure:
1. **Period and duration** at the top
2. **Goals** for the phase
3. **Principles** specific to that phase
4. **Weekly progression** broken into blocks (e.g., weeks 1-4, 5-8)
5. **Example training weeks** with specific days and sessions
6. **Recovery week reminders** between blocks
7. **Specialized training programs** (e.g., strength training, intervals)
8. **Event-specific tips** at the end

## Working with the Plan

### Adapting the Plan
When the user needs to modify training due to life circumstances:
- Maintain the 10% progression rule even if restarting after a break
- Preserve recovery weeks - never skip them, even when "catching up"
- If a phase is delayed, check if competition dates need adjustment or if phases need compression
- Prioritize the next upcoming event's specific training over maintaining perfect chronology
- If someone is behind schedule, focus on event-specific training rather than trying to complete all weeks

### Phase Dependencies
Understanding how phases build on each other:
- **Fas 1** builds the aerobic base and training habit needed for all subsequent phases
- **Fas 2** builds cycling-specific endurance while maintaining swim fitness from Fas 1
- **Fas 3** transitions to running-focused training after the cycling-heavy Fas 2
- **Fas 4** requires upper body strength foundation built during earlier strength training sessions
- Skipping Fas 1 or reducing it significantly will compromise performance in all later phases

### Common Modifications

#### If Someone Misses 1-2 Weeks
- Resume at the same week they left off (don't skip ahead)
- Reduce volume by 20% for the first week back
- Return to planned progression in week 2 if feeling good

#### If Someone Misses 3+ Weeks
- Step back 2 weeks in the plan
- Rebuild gradually with 10% weekly increases
- May need to adjust phase timeline or event goals

#### Signs of Overtraining
If the user reports persistent fatigue, irritability, or declining performance:
- Immediately insert an extra recovery week (40% volume reduction)
- Reduce intensity in subsequent weeks
- Consider reducing from 6 passes/vecka to 5 passes/vecka
- Ensure 7-8 hours sleep is happening

#### Injury Management
- Minor aches: Continue training but avoid the specific movement causing pain
- Persistent pain (3+ days): Replace that training type with cross-training
- Acute injury: Full rest until medical clearance, then restart 3 weeks back in the plan

### Week Numbering Notes
- **Fas 2** header says "10 veckor" but contains 12 weeks of content (weeks 11-12 cover Vansbro preparation after Vätternrundan)
- This is intentional - the phase focuses on two events with different preparation timelines
- When referencing Fas 2, clarify whether you mean "10 weeks to Vätternrundan" or "12 weeks total including Vansbro"

## Key Milestones

These benchmarks help verify progression is on track:

### End of Fas 1 (March 2026)
- Can complete 2-hour cycling session comfortably
- Can swim 800-1000m continuously with good technique
- Can jog continuously for 45 minutes
- Established 4-5 training sessions per week habit

### End of Fas 2 (Post-Vätternrundan, June 2026)
- Completed 300 km cycling event
- Can complete 2 km open water swim
- Comfortable with 5-6 hour cycling sessions
- Maintained aerobic fitness during cycling-focused phase

### End of Fas 3 (Post-Lidingöloppet, September 2026)
- Completed 30 km trail running event
- Can run 20-25 km in varied terrain
- Built leg strength for hill running
- Comfortable with back-to-back training days

### End of Fas 4 (February 2027)
- Completed 90 km cross-country skiing event
- Built upper body endurance for sustained staking
- Can complete 5-6 hour skiing sessions
- **Achieved En Svensk Klassiker status!**

## Training Session Format

When describing training sessions:
- Specify duration in minutes or hours (e.g., "90 min", "3-4 tim")
- Include intensity descriptors (lugnt tempo, högt tempo, intervaller)
- For interval sessions, use format: "6x3 min i högt tempo (2 min vila)"
- For long sessions, include distance ranges (e.g., "80-100 km")
- Always specify rest/recovery periods

## Key Swedish Terms

- **Pass** = training session
- **Långpass** = long training session
- **Vecka** = week
- **Vila** = rest
- **Återhämtning** = recovery
- **Tempo** = pace/intensity
- **Intervaller** = intervals
- **Lugnt tempo** = easy pace
- **Högt tempo** = high intensity
- **Uppvärmning** = warm-up
- **Nedvarvning** = cool-down
- **Styrketräning** = strength training

## Consistency Requirements

When modifying training plans:
1. **Check phase alignment**: Changes to one phase may affect subsequent phases
2. **Maintain progression**: Ensure gradual increases in volume/intensity
3. **Preserve recovery weeks**: Don't remove or move recovery weeks
4. **Update overview**: If modifying individual phases, update TRÄNINGSPLAN_ÖVERSIKT.md accordingly
5. **Cross-reference dates**: Competition dates are fixed - adjust training blocks to fit

## Content to Avoid

- Do not add generic fitness advice that applies to all training
- Avoid overly technical exercise descriptions unless necessary
- Don't include nutrition details beyond what's in TRÄNINGSPLAN_ÖVERSIKT.md
- Don't add equipment lists to individual phases (already in overview)
- Avoid English terms when Swedish equivalents exist