strava-training-coach

What This Skill Does

The Strava Training Coach is an evidence-based AI assistant designed to optimize your training load and prevent running-related injuries before they happen. By integrating directly with your Strava account, the skill monitors daily training metrics, including mileage, intensity, and consistency. It applies core sports science principles such as the Acute:Chronic Workload Ratio (ACWR) and the 80/20 polarized training model to evaluate whether your current training plan is sustainable. Instead of simply reporting your data, the agent proactively alerts you via Discord or Slack if it detects dangerous spikes in volume—often a precursor to overuse injuries like shin splints or tendonitis—or if your recovery gaps are hindering performance gains. Whether you are training for a PR or maintaining general fitness, this tool acts as your personal durability consultant.

Installation

To begin, ensure you have the OpenClaw CLI installed. Execute the command: clawhub install openclaw/skills/skills/hhq0421/strava-training-coach. After installation, configure your environment by exporting your STRAVA_CLIENT_ID and STRAVA_CLIENT_SECRET. You must then run python3 scripts/auth.py to initiate the OAuth flow, which saves your credentials securely in ~/.config/strava-training-coach/ with 0600 file permissions. To receive updates, set your DISCORD_WEBHOOK_URL or SLACK_WEBHOOK_URL as an environment variable. If you use an Oura ring, set OURA_ENABLED=true to integrate sleep and readiness metrics into your recovery analysis.

Use Cases

• Preventing Overtraining: Automatically flags increases in weekly mileage exceeding 30%, which is a known high-risk threshold for injury.
• Intensity Management: Monitors your heart rate data to ensure your 'easy' runs are truly in the low-intensity zone, adhering to the 80/20 rule.
• Weekly Performance Review: Generates a comprehensive summary every Sunday, analyzing your 4-week training trends to guide your future planning.
• Recovery Optimization: Tracks your consistency streaks and suggests rest days based on training load, with optional readiness data from Oura.

Example Prompts

1. "Am I overtraining? Please analyze my total mileage and intensity distribution for this week."
2. "Check my training load and let me know if my ACWR is currently in the danger zone."
3. "Send me a training report summarizing my performance trends over the last 4 weeks."

Tips & Limitations

To maximize the effectiveness of this coach, ensure your Strava data is accurate by keeping your heart rate zones updated in your Strava profile. The skill is designed for running, so multisport data may yield less precise injury risk assessments. Always prioritize your physical symptoms over AI alerts; if you feel pain, consult a medical professional even if the AI suggests your load is 'safe'. Ensure your cron jobs are properly configured to allow the agent to perform its daily analysis without manual intervention.