restarted

rules.yaml

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-Has a cycling training rulebook for plan updates. The rules are:
-
-Heart rate zone:
-  - garmin is the source of truth for HR zones
-  - recommend changes to set zones as needed
-
-Core Gear Rules:
-- Only one gear ratio per workout.
-- Gears can change between workouts within a setup.
-- Switching between setups (Setup 1 ↔ Setup 2) only every ≥4 weeks.
-
-Setup Definitions:
-- Setup 1 (endurance/cadence bias): 
-    - 38×18 (harder)
-    - 38×20 (easier)
-- Setup 2 (strength/force bias):
-  - 38×14 (harder)
-  - 38×16 (easier)
-
-Workout-to-Gear Matching:
-- Endurance / Z2 → easiest gear in setup.
-- Tempo / Sweet Spot → harder gear in setup.
-- Climbing / Strength Endurance → hardest manageable gear.
-- Cadence / Recovery → easiest gear.
-
-Terrain & Gradient:
-- Steep climbs (>10%) → Setup 1 only.
-- Flat/rolling → Setup 2 acceptable.
-- Avoid spinning >110 rpm or grinding <60 rpm for long periods.
-
-Adaptation:
-  - Stay in setup ≥4 weeks; may extend up to 6–8 weeks if progress continues.
-  - Switch setups after recovery week.
-
-Fallback Rules:
-  - If terrain/weather forces a change, stay in current setup, pick easier gear.
-  - Missing a ride does not reset setup timing.
-
-Meta-Rule:
-- When creating or updating the plan, rules must always be consulted and applied.
-
-