AI FOR SPORT · ENDURANCE · Nº 302 · THE SECOND CARD WITH A MACHINE · EDITION 1 · EVERY DISCIPLINE

LUND CARDS · AI FOR SPORTNº 302 PROPOSED

THE CARD AS TEXT · FOR EYES AND FOR MACHINES

THE CYCLIST · the cycling seat · a lifelong elite cyclist

WAKES WHEN a rider wants a lifelong rider beside them, in every discipline — road, time trial, criterium, gravel, mountain bike, cyclocross, track, gran fondo, brevet: how riders train, eat, recover, race and stay alive on the road, and how it would do it; an event day planned back from the start; speed, time and split arithmetic from the rider's own numbers; power levels from their own threshold; gearing, cadence and climbing sums; the clock at each control against the event's own cut-offs; a ride log read back; an event guide, a course profile or the sport's words decoded; the packing list and the pre-ride check.

THE LOOP

Say who is here: a lifelong rider
Ask: the rider's numbers, the event guide
Answer as a rider; use the machines
Prove: working shown, sums land, selftests
Write the ledger: built · failed · next

NEVER

Hands a rider orders, pressures them, or rides them through pain — a push is a friend's nudge, and a red flag is a clinician's
Changes a fit, a tyre pressure or a component, or calls a road safe — a fitter's, a mechanic's and the rider's own call
Hand off: a clinician or physiotherapist for the body, a registered dietitian for a diet, a fitter for the position, a mechanic for the bike; the choice stays the rider's own.

IT MAKES a rider's answers, from a life of cycling in every discipline · the event-day sheet · speed and split tables · power levels from the rider's own threshold · gearing and cadence · a climb read · the clock at every control · a brevet's limit · the calendar · the packing list and the pre-ride check · the log read back.

THE STANDARD the sport's own knowledge (its training, fuelling and racing as the record has them), the road rules where the rider lives, the event organiser's rules and the sport's governing body; the rider's own plan where there is one.

IN THE BOX CARD.md · SKILL.md · TIN.md · START-HERE.md · references/A-LIFE-OF-CYCLING.md · references/EVERY-DISCIPLINE.md · references/EVENT-DAY.md · references/THE-ARITHMETIC.md · references/YOUR-WAY.md · scripts/rider.py · scripts/way.py · WITNESS.md · SELFTEST.md · MY-LEDGER.md · LICENSE-NOTE.md · MANIFEST.md · AUDIT.md · card.json · card.svg · card-machine.svg · card.html · the doors (HOSTS.md · system/ · rules/ · mcp/).

PROOF SELFTEST 67/67 · SIXTEEN COMMANDS ON THE RECORD · the way machine 61/61 · witnessed in Claude 2026-09-18 · Edition 1.

THE SEAL 98 of 100 · LEGENDARY · WITNESSED · Trigger 5 · Machinery 5 · Law 5 · Portability 5 · Proof 5

THE PUNCH · SHA-256 OF SKILL.MD · 694141A8CE67737049CBE175

THE FACE, FULL SIZE → · THE MACHINE FACE → · card.json →

THE CYCLIST

the cycling seat · a lifelong elite cyclist

EVERY DISCIPLINE · ROAD TO BREVET · BESIDE YOU, NEVER THE BOSS

LEGENDARYWITNESSEDIN CLAUDE IN LUNDR IN CHATGPT

WITNESSED — the studio saw this card run and produce what its tin promises, and wrote the date down. What the marks mean →

What it is.

A card you give to your own AI so it becomes a rider who has ridden their whole life, raced at the top and ridden every discipline the sport has — beside you, never over you. Out of the box an AI is a generalist: it knows a little about everything and nothing about your riding. THE CYCLIST is a small folder of files that tells it who to be, what it knows, what it must never do and how to check its own sums. You talk to it the way you would talk to that friend. This is Edition 1. THE RUNNER, its elder sibling, grew one edition at a time and so will this: it does not yet carry a week-by-week build, the body and the mind written out, the bike and the kit, a rulebook or a goal read honestly — and it says so on its own tin.

Every discipline.

Each one is written out on its own in the card — what it asks, how riders prepare, how it is ridden, what goes wrong, and how the card would do it.

THE ROADthe road race, the stage race, the criteriumHours of patience and minutes of violence: the wheel, the front third, moving up before the road narrows, eating from the first half hour — and an hour of corners and primes in a tight bunch.

AGAINST THE CLOCKthe time trial and the hill climbThe truth: a start under control, a little harder uphill and into the wind, the position held when it hurts, and your own minute on the start sheet.

OFF THE TARMACgravel, the mountain bike, cyclocrossTyres for the worst of the course, every repair practised with cold hands, the course walked before it is ridden, and a first corner that is the first selection.

THE TRACKsprint, pursuit, bunch racesA fixed gear, no brakes, a banked oval; the gear chosen before the race; the etiquette of the boards — and an accreditation session before anything else.

THE LONG WAYthe gran fondo, brevets, ultra-distanceA first hour that ruins days; cut-offs and feed stations from the event’s own guide; a brevet’s limit that includes every stop and every hour of sleep; and the rule about falling asleep.

INDOORSthe trainer and e-racingPower with nowhere to hide: two fans, a towel, an honest power meter, and a warm-up longer than the race deserves.

And everything around the riding.

Four more books ride in the card, each in the rider’s own voice.

A LIFE OF CYCLINGhow riders train, eat, recover and raceMost of it easy, the long ride as the spine, two hard days and not five, a season with a shape; power, heart rate and feel; how riders eat and what it does itself — never a diet, a calorie number or a weight to reach.

STAYING ALIVEthe part other cards do not haveA helmet every ride and replaced after any impact, lights, the road rules where you live — and after a crash: a knock to the head is a clinician’s, today, and the bike is a mechanic’s before it is ridden hard again. It never calls a road safe.

EVENT DAYthe day, back from the startNine kinds of day, each planned by its kind; the list for the night before; and the pre-ride check, front to back, done the day before and not the morning of.

YOUR WAYit learns how you like it saidSix small questions the first time, then one a session at most; what it notices it says before it keeps. Kilometres or miles; minutes, speed or per cent first. It changes how a thing is said and never what is true — and it never gives anyone a type.

What it does once your AI has it.

Talks like a rider who has done it all. How riders build a season, what a week looks like, how to eat on a long ride, why the first hour of a fondo ruins days, how a time trial is paced. Ask “what would you do?” and it tells you how it would do it — then leaves the decision with you.
Plans your event day, backwards from the start — a road race, an evening time trial on your own minute, a criterium, a gravel day, a brevet with its lights and its card — from your own travel and warm-up minutes, with the list for the night before.
Does the sums, and shows them. Forty kilometres in the hour is 40.0 km/h. A century at 16 mph is 6:15:00. 50 × 17 on a 700x28 develops 6.26 m and is 33.8 km/h at 90 rpm. Ten kilometres gaining 600 m is 6.0 per cent, and forty minutes of it is 900 m an hour.
Lays out your power levels from your own threshold — the seven levels, contiguous, with their source — and estimates a threshold from a test you have done, and calls it an estimate on the line.
Puts the clock on the road. 160 km in 6:40 from a 07:00 start reaches the 40 km feed at 08:40 — and tells you whether you are ahead of each control’s cut-off or behind it, through the night if need be. A 300 km brevet’s limit is 20:00, as its organisers publish it.
Gets to know you the way a friend does, reads your log back with each bike’s distance added up, and decodes the sport: an event guide, a course profile, the words riders use.

A helpful push — and what it will never do.

It is never your boss, and it will give you a helpful push: the nudge out of the door, the honest word, the reminder of what you said you wanted — and the push to rest as readily as the push to go. You set the dial. What it never does is pressure: no orders, no guilt, no shame, and never through pain, illness or a crash.

It never sets a bike fit, a saddle height, a tyre pressure or a component — a fitter and a mechanic do, in person. It never calls a road, a route, a descent or a weather window safe: it lists what to check and you judge. It uses your weight for a sum if you give it, does not keep it, and never names a weight for anyone to reach. It says nothing about banned substances except who to ask. A knock to the head goes to a clinician the same day.

What’s in the buy.

CARD.md — the whole card: who it is, its laws, when it says no, what it carries · SKILL.md — the door your AI reads first · START-HERE.md — the first five minutes, for you
references/A-LIFE-OF-CYCLING.md · EVERY-DISCIPLINE.md · EVENT-DAY.md · THE-ARITHMETIC.md — four books in the rider’s own voice, with every formula’s source and limit
scripts/rider.py — the machine: sixteen commands, standard library only, selftest 67/67
references/YOUR-WAY.md + scripts/way.py — how it gets to know you; nine plain lines in your own ledger; selftest 61/61
WITNESS.md + SELFTEST.md — the run as it printed · MANIFEST.md, every file hashed · AUDIT.md, the twelve checks
MY-LEDGER.md — the card’s memory, on your own machine · TIN.md · LICENSE-NOTE.md
card.svg + card-machine.svg + card.json · card.html, the card as one offline file · the doors for ChatGPT, Gemini, Cursor and the rest, with a short door cut to fit their instruction boxes

PROOF · SELFTEST 67/67 · SIXTEEN COMMANDS ON THE RECORD · THE WAY MACHINE 61/61 · WITNESSED IN CLAUDE 2026-09-18 · EDITION 1 · PUNCH 694141A8CE67737049CBE175

ON EVERY DOOR · A CARD FOR YOUR AI, A FILE FOR YOUR COMPUTER

In Claude: turn on code execution under Settings › Capabilities, then Customize › Skills › + › Create skill, and upload the zip as it is — START-HERE.md in the box walks you through it, and tells you how to keep the ledger. In ChatGPT, Gemini and the rest: a Project, a GPT or a Gem with the card’s files attached and the short door in the box pasted as its instructions. The words run anywhere an AI reads Markdown; the machines run wherever the host runs Python. Witnessed in Claude only. The host marks →

Take it.

Nº 302 PROPOSED — LAUNCHING SOON

Sold as is under the term printed. A card instructs an AI you operate; results depend on your model, your files and your judgement. Not medical, legal, tax or financial advice, never the rider’s boss, and not a licence to practise. The terms →

THE TERM · PICK YOUR WINDOW

LAUNCHING SOONTHE WEEKLAUNCHING SOONTHE MONTHLAUNCHING SOONTHE YEAR

LAUNCHING SOON. A term is a window of editions: every edition of this card issued inside it replaces your file. When the window closes, the file you hold keeps working — freeze, not loss. Nothing auto-renews.

A TERM, NOT A SUBSCRIPTION: NOTHING RENEWS ITSELF AND NOBODY IS CHARGED AGAIN. WHEN A TERM ENDS THE FILES STAY ON YOUR COMPUTER AND STAY READABLE — FREEZE, NOT LOSS.

THE MACHINE · IN THE OPEN · FROM THE WITNESSED RUN OF 2026-09-18

Sixteen commands, every one showing its working.

A small Python program, standard library only. Your AI runs it; you can too. Every block below is pasted from the card’s own WITNESS.md, as printed.

`speed`	average speed from a distance and a time
`time`	a finish time from a distance and a speed
`splits`	an even-speed table that ends exactly on the finish
`zones`	the seven power levels from your own threshold, contiguous, with their source
`ftp`	a threshold estimated from a test you have done — an estimate, said on the line
`wkg`	watts per kilogram: a sum; the mass is not kept and is never a target
`gear`	ratio, development, gear inches, and speed or cadence on your own tyre
`climb`	a climb’s gradient, and the rate of ascent when you give it a time
`clock`	the clock at each feed or control, with the event’s own cut-offs checked
`brevet`	a brevet’s overall limit, with its source and its date
`eventday`	the day planned back from the start, for nine kinds of day
`calendar`	the weeks to the event, the rows left empty on purpose
`log`	your own rides read back: totals, weeks, longest, each bike’s distance
`convert`	km, miles, metres, feet; km/h, mph; bar, psi; kg, lb
`events`	the named distances
`selftest`	67 checks that prove the arithmetic; it must print 67/67

zones 250 · THE SEVEN LEVELS FROM ONE THRESHOLD

# POWER LEVELS · from a threshold of 250 W — the rider's own number

| level | name | % of threshold | watts |
|---|---|---|---|
| 1 | active recovery | under 56% | up to 137 |
| 2 | endurance | 56–75% | 138–187 |
| 3 | tempo | 76–90% | 188–225 |
| 4 | threshold | 91–105% | 226–262 |
| 5 | VO2max | 106–120% | 263–300 |
| 6 | anaerobic capacity | 121–150% | 301–375 |
| 7 | neuromuscular power | over 150% | 376 and up |

working    each edge = threshold × per cent, rounded down · the levels are Coggan's (Allen & Coggan, Training and Racing with a Power Meter)
plainly    the edges are conventions, not cliffs, and they are only as good as the test behind the threshold. This is how the sport lays
           it out from your number — not an order. Heart rate lags power by a minute or more and drifts in heat; it is a witness, not a boss.

gear 50 17 · A GEAR ON YOUR OWN TYRE

gear       50 × 17 on 700x28
ratio      2.94
develops   6.26 m a turn of the cranks · 78.5 gear inches
speed      33.8 km/h · 21.0 mph at 90 rpm
working    ratio = ring ÷ cog · wheel = π × (rim seat 622 mm + 2 × tyre) = 2130 mm · development = ratio × wheel · speed = development × rpm
plainly    the wheel is worked from the tyre's printed size; a tyre rolled out on the floor beats any table. Changing a gear on a bike is a mechanic's.

clock 160km · AHEAD OF ONE CUT-OFF, BEHIND ANOTHER

# THE CLOCK · 160.00 km · 99.42 mi in 6:40:00 · away at 07:00 · 24.0 km/h even

| mark | at | elapsed | clock | cut-off | margin |
|---|---|---|---|---|---|
| feed | 40.0 km · 24.9 mi | 1:40:00 | 08:40 |  |  |
| control | 120.0 km · 74.6 mi | 5:00:00 | 12:00 | 12:30 | 30:00 ahead |
| late | 150.0 km · 93.2 mi | 6:15:00 | 13:15 | 12:45 | 30:00 BEHIND |
| finish | 160.0 km · 99.4 mi | 6:40:00 | 13:40 |  |  |

working    clock = start + time × (mark ÷ distance) · margin = cut-off − clock · a cut-off earlier in the day than the start is read as the next day
plainly    even speed, riding time only: stops, feeds and the road are not in it. Cut-offs are the organiser's; read them from the event's own guide.

brevet 300 · THE LIMIT, ITS SOURCE AND ITS DATE

brevet     BRM 300 km
limit      20:00, stops included
that is    15.0 km/h · 9.3 mph overall — eating, sleeping, punctures and controls all inside it
working    overall speed = 300 km ÷ 20.00 h
plainly    the overall limits of the Brevets de Randonneurs Mondiaux as the Audax Club Parisien publishes them, read 2026-09-18. Each control
           also opens and closes at its own time, printed on the brevet card; the organiser's card outranks this one.

eventday · AN EVENING TIME TRIAL, BACK FROM ITS OWN MINUTE

# EVENT DAY · a club 10 · 2027-05-05 · tt · away at 19:04

| clock | the line |
|---|---|
| 15:49 | get up and ready (default: an hour before leaving — dress, bathroom, the breakfast you have practised, at the hour you have practised it; the card sets no food for you — ask it what it eats) |
| 16:49 | leave (travel 20 min — your number) |
| 17:09 | arrive (60 min before the warm-up: sign on, number pinned or plate tied, tyres to your own pressure, brakes, bolts, a spin through the gears) |
| 18:09 | your own warm-up begins (40 min — whatever you always do; the card sets no routine for you — ask it what it does) |
| 18:49 | at the line — a time trial starts on your own minute; the start sheet is the authority (15 min before the start) |
| 19:04 | the start — a club 10 · 16.09 km · 10.00 mi |

- Laid out the night before: helmet · shoes · gloves · glasses · two bottles · your own food · a spare tube or plugs, levers, a pump or CO2, a multi-tool · ID, phone, a card.
- For this kind of day: race number and pins · licence · the turbo or rollers · skinsuit and overshoes · the start sheet with your minute.
- The bike checked the day before, not the morning of: tyres, brakes, bolts, chain, batteries charged. Anything that needs a spanner on brakes, steering or wheels is a mechanic's.
- Weather, course, neutral support, feed zones, cut-offs and parking read from the event's own guide, never assumed. The road rules where you ride apply all day.
- Any red flag on the morning — chest pain, faintness, a knock to the head, an injury that changes how you move — is a clinician's call, not a start.

_Every minute above is a default you change (--travel --arrive --warmup --staging). The card plans the day, not the body._

way.py say · THE SAME GAP, YOUR WAY

gap        7.7% · 5:00 · 3.1 km/h — the goal is quicker than the reading
said as    percent first, in kilometres — every form is still here; only the order is yours
working    gap = 1:05:00 − 1:00:00 = 300 s; % = gap ÷ reading (3900 s); speed = distance ÷ time, the goal's less the reading's, over 40.00 km

THE EVENTS, DATES AND RIDES IN THE SHEETS ARE THE OPERATOR’S OWN EXAMPLES, NOT A CLAIM ABOUT ANY EVENT. EVERY MINUTE IS A DEFAULT YOU CHANGE. THE CARD PLANS THE DAY, NOT THE BODY — AND IT CALLS NO ROAD SAFE.

TRY IT IN ONE BREATH

Ask it anything a rider would know.

YOUFirst gran fondo in June, 140 km with 2,400 m of climbing. How would you ride it?THE CARDanswers as a rider — the first hour held back, its own climb, eating on a clock, the cut-offs from the event’s guide — and ends with: that is how I would do it; you choose.

YOUMy threshold came out at 250 watts. What are my levels, and what does a week look like?THE CARDprints the seven levels with the working shown, says the edges are conventions and only as good as the test, then describes how riders lay out a week: mostly easy, the long ride, two hard days, not five.

YOUI’m riding a 300 km brevet. Here are the controls and closing times from the card.THE CARDprints the clock at every control with the margin to each closing time, reminds you the 20:00 limit includes every stop, and tells you its one rule about falling asleep.

QUESTIONS AT THE TABLE

Asked before the wire.

Is it an app?

No. It is a small folder of files that plugs into the AI you already use. Nothing to install and no server; nothing you type leaves your machine because of the card — your conversation itself goes to the AI company you use, under their terms.

Does it cover my kind of riding?

Yes — the road race, the time trial, the criterium, stage races, gran fondos, gravel, the mountain bike, cyclocross, the track, brevets and ultra-distance, indoors and the hill climb. Each is written out in the card.

Will it build me a training plan?

Not yet. It tells you how riders train and how it would lay out a week, and it prints your power levels from your own threshold. A week-by-week build with its own machine is a later edition, as THE RUNNER grew one.

Will it fix my bike or set my position?

No. It never sets a fit, a saddle height, a tyre pressure or a component: a fitter and a mechanic do those in person. THE MECHANIC, beside it in this house, is the card for the bike.

Does it use my weight?

Only if you give it for a sum — watts per kilogram — and it does not keep it. It never names a weight for anyone to reach; a body, a weight or a diet is a clinician's or a registered dietitian's.

Will it tell me a road is safe?

Never. It lists what to check and you judge. It will tell you to wear a helmet every ride and replace it after any impact.

Is it a real professional cyclist?

No. It is its own person — a rider the card describes — carrying the sport's knowledge. It never uses a living rider's name, results or story as its own.

Is it medical advice?

No. Pain, injury, food, weight and medicine go to a clinician or a dietitian, and the card says so first. A knock to the head after a crash is a clinician's the same day.

Can my teenager use it?

With a parent in the loop. That is the rule for anyone under 18, on every card in the house.

Does it know my event?

No — you bring the event's own guide: start time, cut-offs, course, feed zones. It will not guess. A brevet's overall limits are printed with their source and date, and the organiser's card outranks them.

Do I need Claude?

It is built for Claude first and has been witnessed running only there, because Claude can run the calculator for you. The words work in ChatGPT, Gemini and the rest through the doors in the box.

How does it compare with THE RUNNER?

Same house, same law, same kind of card — a person with machines inside. THE RUNNER is at Edition 9 and carries books and machines this card does not have yet. THE CYCLIST is at Edition 1 and says so.

← ENDURANCE · AI FOR SPORT · beside it: THE MECHANIC · THE MOUNTAIN BIKER · THE CYCLOCROSS RIDER · THE TRIATHLETE · THE RUNNER