{ "schemaVersion": "1.0", "item": { "slug": "cycling", "name": "Cycling", "source": "tencent", "type": "skill", "category": "开发工具", "sourceUrl": "https://clawhub.ai/ivangdavila/cycling", "canonicalUrl": "https://clawhub.ai/ivangdavila/cycling", "targetPlatform": "OpenClaw" }, "install": { "downloadMode": "redirect", "downloadUrl": "/downloads/cycling", "sourceDownloadUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=cycling", "sourcePlatform": "tencent", "targetPlatform": "OpenClaw", "installMethod": "Manual import", "extraction": "Extract archive", "prerequisites": [ "OpenClaw" ], "packageFormat": "ZIP package", "includedAssets": [ "SKILL.md" ], "primaryDoc": "SKILL.md", "quickSetup": [ "Download the package from Yavira.", "Extract the archive and review SKILL.md first.", "Import or place the package into your OpenClaw setup." ], "agentAssist": { "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.", "steps": [ "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." ], "prompts": [ { "label": "New install", "body": "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." }, { "label": "Upgrade existing", "body": "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." } ] }, "sourceHealth": { "source": "tencent", "status": "healthy", "reason": "direct_download_ok", "recommendedAction": "download", "checkedAt": "2026-04-30T16:55:25.780Z", "expiresAt": "2026-05-07T16:55:25.780Z", "httpStatus": 200, "finalUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=network", "contentType": "application/zip", "probeMethod": "head", "details": { "probeUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=network", "contentDisposition": "attachment; filename=\"network-1.0.0.zip\"", "redirectLocation": null, "bodySnippet": null }, "scope": "source", "summary": "Source download looks usable.", "detail": "Yavira can redirect you to the upstream package for this source.", "primaryActionLabel": "Download for OpenClaw", "primaryActionHref": "/downloads/cycling" }, "validation": { "installChecklist": [ "Use the Yavira download entry.", "Review SKILL.md after the package is downloaded.", "Confirm the extracted package contains the expected setup assets." ], "postInstallChecks": [ "Confirm the extracted package includes the expected docs or setup files.", "Validate the skill or prompts are available in your target agent workspace.", "Capture any manual follow-up steps the agent could not complete." ] }, "downloadPageUrl": "https://openagent3.xyz/downloads/cycling", "agentPageUrl": "https://openagent3.xyz/skills/cycling/agent", "manifestUrl": "https://openagent3.xyz/skills/cycling/agent.json", "briefUrl": "https://openagent3.xyz/skills/cycling/agent.md" }, "agentAssist": { "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.", "steps": [ "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." ], "prompts": [ { "label": "New install", "body": "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." }, { "label": "Upgrade existing", "body": "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." } ] }, "documentation": { "source": "clawhub", "primaryDoc": "SKILL.md", "sections": [ { "title": "Bike Fit Fundamentals", "body": "Saddle height: slight bend in knee at bottom of pedal stroke — too low wastes power, too high causes injury\nSaddle fore/aft: knee over pedal spindle when crank is horizontal — affects power transfer\nHandlebar reach: slight bend in elbows, relaxed shoulders — locked elbows transmit road shock to neck\nCleat position: ball of foot over pedal axle — too far forward stresses Achilles\nProfessional fit worth the cost — prevents chronic injury, improves efficiency" }, { "title": "Power Training Zones", "body": "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\n\nFTP (Functional Threshold Power): highest power sustainable for 1 hour\nTest FTP: 20-minute max effort × 0.95 — retest every 6-8 weeks" }, { "title": "Cadence", "body": "Optimal range: 80-100 RPM — lower grinds joints, higher wastes cardiovascular capacity\nClimbing: 70-85 RPM acceptable — lower cadence when gravity resists\nSprinting: 100-120 RPM — higher cadence for explosive power\nTrain both: low cadence strength, high cadence efficiency — versatility wins" }, { "title": "Endurance Training", "body": "80% of rides should be Zone 2 — builds aerobic engine without accumulating fatigue\nLong rides: 2-4 hours, steady effort — weekly anchor of training\nWeekly volume matters more than single ride — consistency compounds\nRest weeks every 3-4 weeks: reduce volume 40% — adaptation happens during recovery\nBase phase: 8-12 weeks of volume before intensity — patience builds foundation" }, { "title": "Interval Sessions", "body": "Sweet spot: 88-93% FTP, 10-20 min intervals — sustainable training stress\nVO2max: 3-5 min at 106-120% FTP, equal rest — painful but effective\nOver-unders: alternate 2 min above/below threshold — teaches body to clear lactate\nSprints: 15-30 seconds max effort, full recovery — neuromuscular power\nOne hard day, one easy day minimum — back-to-back intensity causes overtraining" }, { "title": "Climbing", "body": "Pace by power or heart rate, not speed — gradient affects speed, not effort\nSeated climbing uses different muscles than standing — alternate to delay fatigue\nGear selection: spin up, don't grind — save matches for surges\nWeight matters: 1 kg = ~3 watts saved on 7% grade — rider weight, not just bike\nDescending: look where you want to go, weight outside pedal in turns" }, { "title": "Nutrition On Bike", "body": "<60 min: water only — no fuel needed\n60-90 min: 30g carbs/hour — one gel or banana\n\n\n90 min: 60-90g carbs/hour — practiced gut training required\n\n\nHydration: 500-750ml/hour depending on heat — thirst lags dehydration\nCaffeine: 3-6mg/kg 30-60 min before hard efforts — proven performance boost" }, { "title": "Safety Essentials", "body": "Helmet always, no exceptions — non-negotiable\nAssume drivers don't see you — ride defensively\nHand signals before turns — communicate intentions\nLights in low visibility: front white, rear red — even daytime\nID and emergency contact on person — worst case preparation\nDescending: hands in drops, cover brakes — reaction time matters" }, { "title": "Maintenance Schedule", "body": "Every ride:\n\nTire pressure check — correct pressure prevents flats, improves efficiency\nQuick brake and shifting test\n\nWeekly:\n\nChain lube — after cleaning, wipe excess\nTire inspection for embedded debris\n\nMonthly:\n\nChain wear check — stretched chain destroys cassette\nBrake pad inspection — replace before metal on metal\nBolt torque check — especially stem, seatpost, handlebars" }, { "title": "Common Mistakes", "body": "All intensity, no easy rides — Zone 2 feels too slow but builds fitness\nIgnoring bike fit — chronic knee/back pain from poor position\nSkipping rest weeks — overtraining syndrome takes months to recover\nFueling too late — bonking means you didn't eat enough 30 min ago\nNew equipment on race day — test everything in training first\nGrinding big gears — high cadence protects knees, improves efficiency" }, { "title": "Indoor Training", "body": "Smart trainer: power accurate, resistance controlled — better than dumb trainer\nFan essential — overheating tanks performance indoors\nShorter but harder: 60-90 min indoors = 2-3 hours outdoors — no coasting\nEntertainment helps: Zwift, videos, music — mental challenge of trainer\nStructured workouts shine indoors — no interruptions, exact targets hit" }, { "title": "Racing and Events", "body": "Pre-ride the course if possible — know the climbs, corners, hazards\nWarm-up: 15-20 min with high-intensity openers — body ready for start effort\nDraft in group rides: 30% energy savings — stay safe, hold wheel\nPositioning: front third before climbs and turns — avoid accordion effect\nNegative split long events — start conservative, finish strong" } ], "body": "Bike Fit Fundamentals\nSaddle height: slight bend in knee at bottom of pedal stroke — too low wastes power, too high causes injury\nSaddle fore/aft: knee over pedal spindle when crank is horizontal — affects power transfer\nHandlebar reach: slight bend in elbows, relaxed shoulders — locked elbows transmit road shock to neck\nCleat position: ball of foot over pedal axle — too far forward stresses Achilles\nProfessional fit worth the cost — prevents chronic injury, improves efficiency\nPower Training Zones\nZone\t% FTP\tFeel\tPurpose\n1\t<55%\tVery easy\tRecovery\n2\t56-75%\tEasy, all day\tEndurance base\n3\t76-90%\tModerate, focused\tTempo\n4\t91-105%\tHard, sustainable 20-60min\tThreshold\n5\t106-120%\tVery hard, 3-8min\tVO2max\n6\t>120%\tMaximum, <3min\tAnaerobic\nFTP (Functional Threshold Power): highest power sustainable for 1 hour\nTest FTP: 20-minute max effort × 0.95 — retest every 6-8 weeks\nCadence\nOptimal range: 80-100 RPM — lower grinds joints, higher wastes cardiovascular capacity\nClimbing: 70-85 RPM acceptable — lower cadence when gravity resists\nSprinting: 100-120 RPM — higher cadence for explosive power\nTrain both: low cadence strength, high cadence efficiency — versatility wins\nEndurance Training\n80% of rides should be Zone 2 — builds aerobic engine without accumulating fatigue\nLong rides: 2-4 hours, steady effort — weekly anchor of training\nWeekly volume matters more than single ride — consistency compounds\nRest weeks every 3-4 weeks: reduce volume 40% — adaptation happens during recovery\nBase phase: 8-12 weeks of volume before intensity — patience builds foundation\nInterval Sessions\nSweet spot: 88-93% FTP, 10-20 min intervals — sustainable training stress\nVO2max: 3-5 min at 106-120% FTP, equal rest — painful but effective\nOver-unders: alternate 2 min above/below threshold — teaches body to clear lactate\nSprints: 15-30 seconds max effort, full recovery — neuromuscular power\nOne hard day, one easy day minimum — back-to-back intensity causes overtraining\nClimbing\nPace by power or heart rate, not speed — gradient affects speed, not effort\nSeated climbing uses different muscles than standing — alternate to delay fatigue\nGear selection: spin up, don't grind — save matches for surges\nWeight matters: 1 kg = ~3 watts saved on 7% grade — rider weight, not just bike\nDescending: look where you want to go, weight outside pedal in turns\nNutrition On Bike\n<60 min: water only — no fuel needed\n60-90 min: 30g carbs/hour — one gel or banana\n\n90 min: 60-90g carbs/hour — practiced gut training required\n\nHydration: 500-750ml/hour depending on heat — thirst lags dehydration\nCaffeine: 3-6mg/kg 30-60 min before hard efforts — proven performance boost\nSafety Essentials\nHelmet always, no exceptions — non-negotiable\nAssume drivers don't see you — ride defensively\nHand signals before turns — communicate intentions\nLights in low visibility: front white, rear red — even daytime\nID and emergency contact on person — worst case preparation\nDescending: hands in drops, cover brakes — reaction time matters\nMaintenance Schedule\n\nEvery ride:\n\nTire pressure check — correct pressure prevents flats, improves efficiency\nQuick brake and shifting test\n\nWeekly:\n\nChain lube — after cleaning, wipe excess\nTire inspection for embedded debris\n\nMonthly:\n\nChain wear check — stretched chain destroys cassette\nBrake pad inspection — replace before metal on metal\nBolt torque check — especially stem, seatpost, handlebars\nCommon Mistakes\nAll intensity, no easy rides — Zone 2 feels too slow but builds fitness\nIgnoring bike fit — chronic knee/back pain from poor position\nSkipping rest weeks — overtraining syndrome takes months to recover\nFueling too late — bonking means you didn't eat enough 30 min ago\nNew equipment on race day — test everything in training first\nGrinding big gears — high cadence protects knees, improves efficiency\nIndoor Training\nSmart trainer: power accurate, resistance controlled — better than dumb trainer\nFan essential — overheating tanks performance indoors\nShorter but harder: 60-90 min indoors = 2-3 hours outdoors — no coasting\nEntertainment helps: Zwift, videos, music — mental challenge of trainer\nStructured workouts shine indoors — no interruptions, exact targets hit\nRacing and Events\nPre-ride the course if possible — know the climbs, corners, hazards\nWarm-up: 15-20 min with high-intensity openers — body ready for start effort\nDraft in group rides: 30% energy savings — stay safe, hold wheel\nPositioning: front third before climbs and turns — avoid accordion effect\nNegative split long events — start conservative, finish strong" }, "trust": { "sourceLabel": "tencent", "provenanceUrl": "https://clawhub.ai/ivangdavila/cycling", "publisherUrl": "https://clawhub.ai/ivangdavila/cycling", "owner": "ivangdavila", "version": "1.0.0", "license": null, "verificationStatus": "Indexed source record" }, "links": { "detailUrl": "https://openagent3.xyz/skills/cycling", "downloadUrl": "https://openagent3.xyz/downloads/cycling", "agentUrl": "https://openagent3.xyz/skills/cycling/agent", "manifestUrl": "https://openagent3.xyz/skills/cycling/agent.json", "briefUrl": "https://openagent3.xyz/skills/cycling/agent.md" } }