training/CLAUDE.md

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