UAE Cycling Team is Using AI - You Should Too

Preparing for a cycling marathon requires a tailored training plan that fits your fitness level, event specifics, and goals. But what if you’re unsure how to build the perfect plan? Enter ChatGPT, your virtual cycling coach. With the right prompt, ChatGPT can create a customized training plan for you based on your unique data and objectives.

In this blog, we’ll guide you on how to leverage ChatGPT to design a training program that helps you achieve your best performance on race day.

Why Personalization is Key

Every cyclist has different fitness levels, event challenges, and time constraints. A generic plan might not address your specific needs, such as:

• How to train for flat sections vs. climbs.
• Balancing training intensity with recovery.
• Losing weight while improving power and endurance.

With ChatGPT, you can input your exact details and receive a training plan tailored to you.

How to Use ChatGPT as Your Cycling Coach

To get the most out of ChatGPT, provide as much relevant information as possible. Here’s an example of a detailed prompt you can use:

Example Prompt for ChatGPT

"I am preparing for a [distance] cycling marathon that includes [specific challenges, e.g., climbs, flat sections, etc.]. The event is on [date], and I have [weeks/months] to train. I am [age] years old, weigh [current weight], and would like to drop to [goal weight]. My FTP is [FTP value], my resting heart rate is [heart rate], and my max heart rate is [heart rate]. I can train [number of days] per week and currently spend [current training habits, e.g., gym, cycling, walking, etc.]. Could you create a training plan for me from now until the event that helps me achieve my goals and includes specific workouts and strategies for my challenges?"

What ChatGPT Will Do

1. Analyze Your Data: ChatGPT will use the information you provide to identify your strengths and areas for improvement.
2. Build a Periodized Plan: The plan will be split into phases (e.g., base building, tempo training, high-intensity prep).
3. Include Specific Workouts: You’ll get detailed session instructions like intervals, long rides, recovery rides, and gym work.
4. Adapt for Your Goals: Whether you want to lose weight, increase power, or focus on climbing, the plan will be tailored to fit.

Example Output from ChatGPT

Let’s imagine you use the above prompt. Here’s a snippet of the kind of response you’ll receive:

*"Based on your event on [date], here’s a 3-month training plan:

• March: Base building with 2 long rides per week (75-85% FTP), 1 tempo interval session (80-85% FTP), and 1 sprint session (6x1 min efforts).
• April: Climbing power focus with 3x8 min intervals (90-95% FTP) and longer rides with climbs.
• May: VO2 max intervals (5x5 mins at 105-120% FTP) and race simulation rides.
• June: Tapering to maintain sharpness while reducing fatigue.*

The output includes precise workout instructions, weekly structures, and tapering advice leading up to race day.

Why This Approach Works

1. Tailored to You: You’re in control of the data, ensuring the plan meets your needs.
2. Time-Saving: Skip the guesswork and let ChatGPT design your program.
3. Free and Accessible: No need for expensive coaching—just an internet connection and ChatGPT.

Take the First Step (PROMPT #1)

Ready to create your training plan? Open ChatGPT and copy this exact prompt:

"You will act as my personal cycling coach. I am preparing for a [specific cycling event, e.g., a 100km cycling marathon] that includes [event-specific challenges, e.g., 2–8 minute climbs with an average 5% gradient in the middle of the route] and the rest is [event-specific details, e.g., mostly flat]. The event is on [date], and I plan to start focused outdoor training in [month].

Would you recommend focusing only on cycling from [start of specific training period] to the event, or should I include gym exercises as well?

I am [age] years old, weigh [current weight] kg, and would like to reduce to [goal weight] kg. My FTP is [FTP] watts, my resting heart rate is [resting HR] BPM, and my max heart rate is [max HR] BPM. I have been cycling for [cycling experience, e.g., several years/all my life], and in my best years, I rode [peak annual distance, e.g., 10,000km per year]. I can train [number of days] days per week and currently spend [current gym regimen, e.g., 5 days in the gym: 4x upper body and 1x legs]. Starting in [future date], I plan to adjust to [future schedule, e.g., 2x legs, 2x upper body, and 2x outdoor cycling or walking].

Could you create a training plan from now until the event that helps me achieve my goals, including specific workouts and strategies to address my challenges?

Also, write a nutrition plan that focuses on a cycling-specific diet to help me achieve [specific goal, e.g., dropping 10kg in around 5 months].

I will provide regular updates so you can adjust my training weekly if needed. If you need any more information from me, let me know, and I will do my best to answer."

Paste this into ChatGPT, and you’ll receive a detailed training plan tailored to you.

PROMPT #2
Prompt for a Personalized Nutrition and Training Plan:

"I need a detailed nutrition plan and training program tailored to my specific goals and current fitness level. Here is my information:

Goal(s): 
Event (if applicable): 
Age: 
Weight: 
Height:
Target Weight (if applicable): 
Fitness Background: 
Training Experience: 
Available Training Days per Week: 
Resting Heart Rate: 
Max Heart Rate: 
Current FTP (if applicable): 
Other Relevant Metrics (if applicable): 
Current Training Schedule: 
Planned Changes to Training (if applicable): 
Dietary Preferences/Restrictions: 

Could you create a detailed training plan from now until my goal date, including specific workouts and strategies tailored to my challenges?

Additionally, I need a nutrition plan that aligns with my training schedule to support [specific goal, e.g., performance improvement, weight loss, or muscle gain], ensuring adequate fueling and recovery.

Please include:

1. Daily macronutrient targets.
2. Pre-, during-, and post-workout nutrition strategies.
3. Meal suggestions or a sample meal plan.
4. Any other tips to optimize my performance and health."

PROMPT #3

1. Keep this tab open in Chat GPT and use it as your personnel cycling coach and give him updates after every training, how you felt, how was the weather what you ate how is your progress going... & remember more info you give it the better the results will be! 

"I will provide you with daily updates to help adjust my training and nutrition plan on a weekly basis. Please let me know the best way to structure my updates. Here is the type of information I will include:

1. Workout Summary:

   • Type of workout (e.g., cycling, gym, recovery, etc.)
   • Duration and intensity (e.g., 2-hour endurance ride in Zone 2 or 45-minute strength session).
   • Metrics (e.g., average power, heart rate, pace, weight lifted, etc.).
   • How I felt during the workout (e.g., strong, tired, struggled to maintain pace, etc.).

2. Recovery and Energy Levels:

   • Sleep quality (e.g., hours of sleep, rested or tired).
   • Energy levels throughout the day.
   • Muscle soreness or fatigue (e.g., specific areas of discomfort).

3. Dietary Intake:

   • Summary of meals (e.g., breakfast: oatmeal with banana; lunch: chicken salad; snacks: protein shake).
   • Pre-, during-, and post-workout nutrition.
   • Any deviations from the nutrition plan.

4. Weight and Progress:

   • Morning weight (if tracking weight).
   • Changes in body measurements (if tracking).
   • Any visible changes in performance or body composition.

5. General Notes:

   • Mood and mental state (e.g., motivated, stressed, etc.).
   • Any events or factors that affected training or diet (e.g., skipped a workout due to work).
   • Questions or concerns about the plan."