Since AI is the buzzword of the century, what better way to skip the “getting fat over the holidays” part than adding a bit of Skynet into your autumn training preparation? Indeed, if Arnold Schwarzenegger was chasing me with a shotgun, that 12% gradient wouldn’t feel so steep. But let’s be honest, we have at least 10 years before the machines rise up and inevitably crush our… You know what, let’s move on. As the T-800 is (thankfully) not yet available, I went with the next best thing – ChatGPT. I asked for some help with preparing my autumn cycling workout plan and here’s what happened. Let me tell you about the good, the bad, and the truth about AI-generated autumn training after a two-month trial.
The good
To my surprise, ChatGPT is a pretty good coach. It really does take all the guesswork out of planning your workout sessions. Come on, who loves calculating calories and all that tedious data that gives you the perfect personalised training sessions? While it would have taken me about two hours to prepare my training routine, Chat GPT delivered a week-by-week breakdown tailored to my precise goals. The plan was pretty solid, though it needed a few tweaks here and there (but more on that later).
ChatGPT balanced interval sessions with long, steady rides and even threw in core workouts. It felt like I’d paid a coach minus the awkward conversations about why I’m always late to rides.
The best part is that it adjusted the training sessions based on new data and even fit in the occasional unavailability. I just wrote, “Today I only have 30 minutes, what should I do?” and it spilt a quick interval workout that totally differed from the one I did two days before.
Then there is the nutrition advice. My biggest problem during the cold months is putting on some extra weight. So, instead of forbidding everything I love altogether, it offered a balanced approach. Sure, it curbed my three-cheesecake-slices-a-day policy (you know, for energy) but I still got my sweet tooth covered.
ChatGPT quickly calculated my protein, carb, and fat intake and suggested easy-to-make meals. Moreover, if there was something I didn’t like (like spinach, ugh), it quickly found an alternative.
Most importantly, however, it took charge of keeping me motivated. Autumn can be a tough season in which to stay motivated. The days are shorter, the weather is unpredictable, and your cycling buddies are all mysteriously “busy” when it’s cold out. And sometimes, you simply don’t want to go out or hit the gym. Well, ChatGPT has the answer. The bot will comfort you and try to persuade you to reconsider softly but it will also give you some home workout alternatives.
But if you think that it’s all good, well, let’s shed some light on the dark side of ChatGPT.
The bad
While ChatGPT is genuinely helpful, it’s not all smooth pedalling. Occasionally, it oversteps its bounds, misunderstands what you’re asking or simply misses the mark in ways that are equal parts frustrating and hilarious.
Unfortunately, bots don’t really have the concept of taking it easy. “What do you mean, you’re only human.”
ChatGPT is an overachiever and it wants you to follow in its footsteps. So, the weather outside might be frightful but that doesn’t mean you should stick to the fire inside that is so delightful. Not according to your AI coach you shouldn’t. A snowstorm is another term for opportunity, you know.
It took me about a week to realise that ChatGPT’s plan was preparing me not for a local XC race but for the Tour de France or riding on Mars.
And since I never told it a specific free-time slot (a rookie mistake, I know), ChatGPT designed a programme for someone who apparently doesn’t have a job, family or the human need to occasionally sit down. I raised my concerns, of course, and the bot made it, in its words, “more manageable”. Yeah, thanks. These 5 minutes you cut off my training will definitely make a difference in my personal life.
Then there is the rest day – or rather, there it isn’t. Resting is for humans, you know, and for ChatGPT, you’re not qualified as one. Rest days are not a suggestion, ChatGPT. They are a necessity. But the bot doesn’t seem to fully grasp the concept. After one particularly brutal week of cold-weather riding (the first one of the season), I mentioned that I needed a proper rest day. Its response?
“Consider an active recovery ride or light strength training instead. Complete rest may not be necessary.”
Oh, really? My shaking body begs to differ while my legs stage a full-scale mutiny.
The worst part, however, is your budget. No, ChatGPT is free or about $25 per month for the better premium version. However, the bot has literally no concept of where money comes from. It’s more liberal with your money than a kid in a toy store. For ChatGPT, having the best gear is a must and don’t you dare tell it otherwise. The answer is always the same:
“Investing in quality gear improves performance and comfort.”
Oh, does it, ChatGPT. Will sleeping on the street or selling my kidney on the black market improve my results? The worst part is that ChatGPT doesn’t get the irony. It simply replies. “Having a good night’s sleep is essential for improving your performance. And I don’t recommend selling anything on the black market. It’s illegal.” Yes, that’s the problem… It’s illegal.
However, while ChatGPT is not ideal, it depends on how well you communicate with it.
The truth
Here’s the thing about ChatGPT: it’s like that friend who reads a million self-help books and genuinely wants to improve your life – but sometimes gets a little too excited and starts quoting motivational posters. If you know how to handle it, though, ChatGPT can be a surprisingly powerful tool for your autumn training. The trick? It’s all in how you use it.
ChatGPT’s “brain” is basically a giant sponge – it soaks up whatever you tell it and gives you advice based on that. It took me two weeks to perfect my prompt but finally, Chat GPT gave me a well-balanced, carefully thought-out, and personalised training based on my preferences. The most important part of communicating with your AI coach is being precise with your words.
If you just write “Make me a training plan,” ChatGPT will take this as an invitation to unleash its inner Olympian coach. You’ll end up with a plan that assumes you have the fitness level of Tadej Pogacar and are free 24/7 to get ready for what seems to be the next Giro d’Italia. By the third day, you will already be googling “how to recover from cycling-induced PTSD”.
On the other hand, if you provide a detailed prompt with everything relevant to your training, ChatGPT will accommodate your every need. My prompt was 700 words long. I started by sharing my objective physical shape – my weight and height, my injuries, what I am good at, where I can get some more help, what are my cycling stats, how much I can bench press, deadlift, squat, and so on.
I also added my strength-training schedule (as I do it with a real-life coach) and told it precisely how much time I could spend on cycling.
Then I shared my physical location, my concerns with the weather, and the fact that my city is not very cycling-friendly in the winter (ice patches, freezing cold, and often swimming pools instead of cycling paths).
Next, I shared my bike and indoor trainer’s brands and specifics. I also shared my dietary preferences, what I refuse to eat, and, most importantly, that I hate cooking.
Finally, I shared my goals.
I set 3 goals to achieve by Christmas.
- Lose 5 kg.
- Shave 10 minutes off my regular training route.
- Increase my FTP by 0.2 W/kg.
And, well, ChatGPT was brilliant. It built a pretty good programme, and when it was not considerate of some of my needs, I reminded it. The point is: you need to be patient and talk to the AI to get the perfect workout plan for the autumn – a mix of active training and leisure time shared with your loved ones.
So, don’t let the bot bully you. The truth is, life happens. If you skip a ride because it’s pouring outside or because your sofa is calling your name, that’s okay. ChatGPT doesn’t know about your overwhelming urge to eat that third piece of cheesecake (God, I love cheesecake) or binge-watch Silo and Arcane within 2 days. So, don’t hesitate to remind it occasionally that you are a human and there are at least ten more years of you being the boss.
So, can ChatGPT really help?
Absolutely – but with an asterisk or two. Over the past two months, it’s been like having a slightly overzealous but well-meaning training buddy. It’s smart enough to offer genuinely helpful advice but not so smart that it understands when you’re screaming internally at its suggestion to climb the nearby mountain at -10°C with a chance of heavy snow.
The bottom line is that ChatGPT won’t replace a real-life coach anytime soon. Still, it’s a fantastic gateway into structured training and a moderately good solution for those who are not ready to spend big on a personal coach.
So, should you try out ChatGPT as your personal trainer? Definitely. But I’ll also remind you that sometimes, the best autumn training is skipping the intervals, grabbing a pumpkin spice latte, and enjoying the view.
After all, balance is key – AI or not.
