From grimoire
Determines optimal race pacing for endurance athletes (running, cycling, rowing, swimming, triathlon) using physiological thresholds and event duration to maximize performance.
How this skill is triggered — by the user, by Claude, or both
Slash command
/grimoire:calculate-race-pacing-strategyThe summary Claude sees in its skill listing — used to decide when to auto-load this skill
Determine the optimal effort distribution across a race distance to minimize time while avoiding early metabolic failure.
Determine the optimal effort distribution across a race distance to minimize time while avoiding early metabolic failure.
Adopted by: Elite marathon programs (Nike Breaking2/Eliud Kipchoge's team), professional cycling teams (Team Sky/Ineos), and national endurance coaching bodies (USATF, British Cycling) use physiologically-derived pacing models. World record performances in middle-distance and long-distance events are almost universally achieved with even or slightly negative splits. Impact: Tucker et al. (2006) analyzed world record performances across running distances and found that the fastest times use a relatively even pace with a slight positive split (faster first half by <3%). Abbiss & Laursen (2008) review found that positive pacing (going out too fast) consistently produces slower overall times than even or negative pacing, due to early glycogen depletion and acidosis that cannot be compensated later. Negative splitting the marathon (faster second half) is the strategy behind every sub-2:05 performance in history.
Collect or estimate the key thresholds:
If no lab data: use recent race results and pace calculators (Daniels VDOT table, TrainingPeaks CP model).
Derive target pace from physiological anchor:
Course pacing adjustments:
For races using HR or power data:
For time-trialing or swimming where external feedback is limited: practice pacing by feel using RPE and internal time sense in training.
Race execution rules:
npx claudepluginhub jeffreytse/grimoire --plugin grimoireCreates periodized aerobic training plans for running, cycling, or triathlon using polarized intensity distribution, volume progression, and zone-based pacing.
Provides evidence-based training guidance using 2025 research on hypertrophy, progressive overload, and biomechanics for designing strength and muscle development programs.
Applies exercise science knowledge to program design, periodization, biomechanics, injury prevention, and evidence-based training methodology.