Requirements
- Target platform
- OpenClaw
- Install method
- Manual import
- Extraction
- Extract archive
- Prerequisites
- OpenClaw
- Primary doc
- SKILL.md
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Cycling
Cycling training, bike fit, power zones, nutrition, safety, and maintenance essentials.
skill openclawclawhub Free
Cycling training, bike fit, power zones, nutrition, safety, and maintenance essentials.
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Install for OpenClaw
Quick setup
- Download the package from Yavira.
- Extract the archive and review SKILL.md first.
- Import or place the package into your OpenClaw setup.
Package facts
- Download mode
- Yavira redirect
- Package format
- ZIP package
- Source platform
- Tencent SkillHub
- What's included
- SKILL.md
Validation
- Use the Yavira download entry.
- Review SKILL.md after the package is downloaded.
- Confirm the extracted package contains the expected setup assets.
Install with your agent
Agent handoff
Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.
- Download the package from Yavira.
- Extract it into a folder your agent can access.
- Paste one of the prompts below and point your agent at the extracted folder.
New install
I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Tell me what you changed and call out any manual steps you could not complete.
Upgrade existing
I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Summarize what changed and any follow-up checks I should run.
Trust & source
Release facts
- Source
- Tencent SkillHub
- Verification
- Indexed source record
- Version
- 1.0.0
Provenance
- Publisher
- ivangdavila
- Source page
- View original listing
- Canonical URL
- Open canonical page
Documentation
Bike Fit Fundamentals
Saddle height: slight bend in knee at bottom of pedal stroke โ too low wastes power, too high causes injury Saddle fore/aft: knee over pedal spindle when crank is horizontal โ affects power transfer Handlebar reach: slight bend in elbows, relaxed shoulders โ locked elbows transmit road shock to neck Cleat position: ball of foot over pedal axle โ too far forward stresses Achilles Professional fit worth the cost โ prevents chronic injury, improves efficiency
Power Training Zones
Zone% FTPFeelPurpose1<55%Very easyRecovery256-75%Easy, all dayEndurance base376-90%Moderate, focusedTempo491-105%Hard, sustainable 20-60minThreshold5106-120%Very hard, 3-8minVO2max6>120%Maximum, <3minAnaerobic FTP (Functional Threshold Power): highest power sustainable for 1 hour Test FTP: 20-minute max effort ร 0.95 โ retest every 6-8 weeks
Cadence
Optimal range: 80-100 RPM โ lower grinds joints, higher wastes cardiovascular capacity Climbing: 70-85 RPM acceptable โ lower cadence when gravity resists Sprinting: 100-120 RPM โ higher cadence for explosive power Train both: low cadence strength, high cadence efficiency โ versatility wins
Endurance Training
80% of rides should be Zone 2 โ builds aerobic engine without accumulating fatigue Long rides: 2-4 hours, steady effort โ weekly anchor of training Weekly volume matters more than single ride โ consistency compounds Rest weeks every 3-4 weeks: reduce volume 40% โ adaptation happens during recovery Base phase: 8-12 weeks of volume before intensity โ patience builds foundation
Interval Sessions
Sweet spot: 88-93% FTP, 10-20 min intervals โ sustainable training stress VO2max: 3-5 min at 106-120% FTP, equal rest โ painful but effective Over-unders: alternate 2 min above/below threshold โ teaches body to clear lactate Sprints: 15-30 seconds max effort, full recovery โ neuromuscular power One hard day, one easy day minimum โ back-to-back intensity causes overtraining
Climbing
Pace by power or heart rate, not speed โ gradient affects speed, not effort Seated climbing uses different muscles than standing โ alternate to delay fatigue Gear selection: spin up, don't grind โ save matches for surges Weight matters: 1 kg = ~3 watts saved on 7% grade โ rider weight, not just bike Descending: look where you want to go, weight outside pedal in turns
Nutrition On Bike
<60 min: water only โ no fuel needed 60-90 min: 30g carbs/hour โ one gel or banana 90 min: 60-90g carbs/hour โ practiced gut training required Hydration: 500-750ml/hour depending on heat โ thirst lags dehydration Caffeine: 3-6mg/kg 30-60 min before hard efforts โ proven performance boost
Safety Essentials
Helmet always, no exceptions โ non-negotiable Assume drivers don't see you โ ride defensively Hand signals before turns โ communicate intentions Lights in low visibility: front white, rear red โ even daytime ID and emergency contact on person โ worst case preparation Descending: hands in drops, cover brakes โ reaction time matters
Maintenance Schedule
Every ride: Tire pressure check โ correct pressure prevents flats, improves efficiency Quick brake and shifting test Weekly: Chain lube โ after cleaning, wipe excess Tire inspection for embedded debris Monthly: Chain wear check โ stretched chain destroys cassette Brake pad inspection โ replace before metal on metal Bolt torque check โ especially stem, seatpost, handlebars
Common Mistakes
All intensity, no easy rides โ Zone 2 feels too slow but builds fitness Ignoring bike fit โ chronic knee/back pain from poor position Skipping rest weeks โ overtraining syndrome takes months to recover Fueling too late โ bonking means you didn't eat enough 30 min ago New equipment on race day โ test everything in training first Grinding big gears โ high cadence protects knees, improves efficiency
Indoor Training
Smart trainer: power accurate, resistance controlled โ better than dumb trainer Fan essential โ overheating tanks performance indoors Shorter but harder: 60-90 min indoors = 2-3 hours outdoors โ no coasting Entertainment helps: Zwift, videos, music โ mental challenge of trainer Structured workouts shine indoors โ no interruptions, exact targets hit
Racing and Events
Pre-ride the course if possible โ know the climbs, corners, hazards Warm-up: 15-20 min with high-intensity openers โ body ready for start effort Draft in group rides: 30% energy savings โ stay safe, hold wheel Positioning: front third before climbs and turns โ avoid accordion effect Negative split long events โ start conservative, finish strong
Category context
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Package contents
Included in package
1 Docs
- SKILL.md