ChatGPT Answers Training Questions

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Large Language Models are now at that tipping point, one reason so many people are talking about ChatGPT and other LLMs.

Why do people ignore basic physiology, exercise science, and what coaches discover? At this point surrendering to a machine is not the answer.

Don’t obsess about the upper threshold or what to call it - FTP, critical power, the boundary between heavy/severe domains - simply go out and estimate it the best you can, and then continue to refine that estimate. Its really not that hard unless your idea of training is to tune out, ignore your body, and tune into some form of outside visual/audio entertainment.

The motivation to do that is pretty simple - to spend most of my interval sessions working clearly above and below it.

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  1. I think Douglas Adams already said this a while back?
95

I’m suspecting ChatGPT didn’t say this bit… :thinking:

:slightly_smiling_face:

96

Maybe we should change this thread title to “Ask ChatGPT”

I asked the following;

“what aero road cycling helmet tested the fastest”

and was answered with;

"There have been various aero road cycling helmets tested for their speed, and the results may vary depending on the testing conditions and methodology used. However, one of the helmets that has consistently performed well in wind tunnel and real-world testing is the Giro Vanquish MIPS.

In a wind tunnel study conducted by Specialized in 2017, the Giro Vanquish MIPS was found to be the fastest road cycling helmet tested, with a saving of 0.8 seconds over 40km compared to a standard road cycling helmet. In a similar wind tunnel test conducted by AeroCoach in 2018, the Giro Vanquish MIPS was also found to be the fastest helmet tested, with an average saving of 1.5 watts over a standard road cycling helmet.

In real-world testing conducted by the CyclingTips website in 2019, the Giro Vanquish MIPS was also found to be the fastest helmet tested, with an average saving of 4 watts over a standard road cycling helmet in a 40km time trial.

It’s important to note that while the Giro Vanquish MIPS has performed well in these tests, the best helmet for an individual rider may depend on factors such as their head shape, riding position, and personal preferences. It’s recommended that riders try on different helmets and choose the one that fits them best and feels most comfortable."

97

7 are gone, another 10 to go. :sob:

98

You should be able to sign up for Bard with a Google account. If it’s demanding a phone number, are you trying so use some kind of weird account?

99

It would be interesting to try these queries with an LLM that’s appropriately primed, as opposed to the weirdly-primed ChatGPT / Sydney / Bard.

100

Are Over / under intervals better than Z2 volume?

“ It really depends on the type of audio you are looking for and the features you require. Over/under intervals may be better for raising power throughout the day, but ultimately it comes down to personal preference and the sound quality and noise cancellation offered by headphones like the Sony WH-1000XM3 or other popular models.”

Sounds like it really knows what it’s talking about :joy:

101

its funny, sometimes it gives absolutely perfect info, other times its off in left field.

That said, it just passed the USMLE and the BAR, so its on to something…

102

All right, just tried that…

Me: Explain how to train for my first 100 mile ride on a bicycle

" Training for a 100-mile bike ride can be challenging, but with the right approach, anyone can achieve this goal. Here are some tips to help you prepare for your first 100-mile ride:

  1. Start early: Give yourself enough time to prepare for the ride. Ideally, you should start training at least 3-4 months before the ride.
  2. Build up gradually: Gradually increase your mileage each week. Start with shorter rides and gradually build up to longer distances. Aim to increase your mileage by no more than 10% each week to avoid injury and burnout.
  3. Focus on endurance: Endurance is key for long-distance rides. Focus on building your endurance by doing longer, slower rides. Aim to ride for at least 3-4 hours at a time, and gradually build up to 6-7 hours.
  4. Incorporate interval training: Intervals can help improve your speed and endurance. Incorporate interval training into your rides by alternating between high-intensity efforts and periods of rest.
  5. Practice hill climbing: Many long-distance rides involve climbing hills. Practice hill climbing by finding hills in your area and including them in your rides.
  6. Fuel your body: Proper nutrition is important for endurance rides. Eat a balanced diet and fuel your body during the ride with snacks and drinks that provide carbohydrates and electrolytes.
  7. Rest and recover: Give your body time to rest and recover between rides. Rest days are just as important as training days, so be sure to schedule in rest days throughout your training.
  8. Get proper gear: Invest in a good quality bike and appropriate gear such as a helmet, cycling shorts, and comfortable shoes. Make sure your bike is in good working order and have it serviced regularly.

By following these tips and gradually building up your endurance, you can successfully complete a 100-mile bike ride. Remember to stay hydrated, listen to your body, and have fun!"

Me: How should I modify those tips if the event is 120 miles with 5 HC climbs and 15,000 total feet of climbing?

"If you’re preparing for a 120-mile ride with 5 HC climbs and 15,000 total feet of climbing, you’ll need to modify your training approach to incorporate more hill training and endurance building. Here are some tips to help you prepare:

  1. Start early: Give yourself plenty of time to prepare for the ride. Ideally, you should start training at least 4-6 months before the event to ensure that you’re ready for the challenge.
  2. Incorporate hill training: Since you’ll be facing 5 HC climbs, it’s important to incorporate hill training into your rides. Find hills in your area that are similar in grade and distance to the climbs you’ll be facing and include them in your training rides. You can also consider doing hill repeats to build strength and endurance.
  3. Build up gradually: Gradually increase your mileage each week, focusing on endurance building. As you get closer to the event, start incorporating more hill training into your rides.
  4. Include longer rides: Aim to do at least one or two longer rides per week to build your endurance. Gradually increase the distance of your long rides, focusing on maintaining a steady pace and fueling your body properly.
  5. Practice fueling and hydration: Since you’ll be riding for a long period of time, it’s important to practice fueling and hydration during your training rides. Experiment with different types of foods and drinks to see what works best for you.
  6. Consider cross-training: Cross-training can help you build strength and endurance while giving your body a break from cycling. Consider incorporating activities like running, swimming, or yoga into your training routine.
  7. Rest and recover: Give your body time to rest and recover between rides. Schedule in rest days and consider incorporating active recovery activities like foam rolling or stretching.
  8. Get proper gear: Make sure you have the appropriate gear for the event, including a bike that is suited for climbing and comfortable cycling clothing.

By following these tips and gradually building up your endurance and hill training, you’ll be well-prepared for a challenging 120-mile ride with 5 HC climbs and 15,000 feet of climbing. Remember to pace yourself, stay hydrated and fueled, and have fun!"

What if all the roads are flat?

"If all the roads in your area are flat, you can still train for a hilly event by focusing on other aspects of your fitness. Here are some tips:

  1. Build your endurance: Even though you won’t be climbing hills, you’ll still need to be able to ride for a long time at a steady pace to complete a long-distance ride. Incorporate longer rides into your training plan to build your endurance.
  2. Increase your speed: Riding on flat roads is a great opportunity to focus on increasing your speed. Incorporate intervals into your rides, with periods of high-intensity effort followed by periods of recovery.
  3. Work on your cadence: Cadence is the number of times your pedals rotate per minute. Aim for a high cadence (80-100 rpm) to help you ride efficiently and reduce the strain on your muscles.
  4. Practice drafting: Riding in a group and drafting off other riders can help you conserve energy and ride faster. If possible, find a group to ride with and practice drafting techniques.
  5. Incorporate strength training: Even though you won’t be climbing hills, building strength can still help improve your overall cycling fitness. Consider incorporating strength training exercises like squats and lunges into your training plan.

Remember to gradually increase the intensity and duration of your rides to avoid injury, and always listen to your body. While training on flat roads may not be the same as training for hills, it can still help you build the endurance, speed, and strength you need to complete a long-distance ride."

should I do tempo intervals at low cadence?

"No, it’s generally not recommended to do tempo intervals at a low cadence. Tempo intervals are meant to be done at a moderate to high intensity, and at a cadence that is comfortable for you.

While it’s true that some professional cyclists may do tempo intervals at a lower cadence to simulate climbing, it’s important to remember that professional cyclists have very specific training needs and often have coaches who tailor their training plans to their individual needs.

For most recreational cyclists, it’s best to focus on maintaining a steady cadence between 80-100 rpm during tempo intervals. This cadence range helps to improve efficiency and reduce the risk of injury. If you find that you’re struggling to maintain a steady cadence during tempo intervals, consider adjusting the intensity or duration of the intervals to make them more manageable.

Remember to always listen to your body and adjust your training plan as needed. If you have concerns about your training plan, consult a coach or a medical professional for guidance.

Low cadence tempo intervals worked for me in the past, do you have any coaching credentials?

As an AI language model, I don’t have personal experiences or credentials. However, I can provide information based on established sports science and coaching principles.

In general, it’s important to use caution when incorporating low cadence tempo intervals into your training plan. While some athletes may find this approach effective, it can also increase the risk of injury and may not be suitable for everyone.

There is evidence to suggest that training at a high cadence (80-100 rpm) can improve efficiency and reduce the risk of injury. This is because pedaling at a higher cadence reduces the amount of force applied to each pedal stroke, which can help reduce stress on the muscles and joints.

Ultimately, the best training approach for you will depend on your individual goals, fitness level, and any underlying health conditions or injuries. It’s always a good idea to consult a coach or medical professional before making significant changes to your training plan.

does high torque interval work help build strength for climbing?

Yes, high torque intervals can help build strength for climbing. These intervals typically involve using a heavier gear at a slower cadence than you would typically use for a tempo or endurance ride. The increased resistance helps to recruit more muscle fibers and can help build strength in the legs, which is important for climbing.

When doing high torque intervals, it’s important to focus on maintaining good form and avoiding excessive strain on the joints. It’s also important to gradually increase the duration and intensity of these intervals to avoid injury and overtraining.

While high torque intervals can be effective for building strength, it’s important to remember that climbing also requires a high level of aerobic fitness and endurance. Incorporating a variety of training methods, including tempo intervals, endurance rides, and hill repeats, can help you build the overall fitness and strength you need to tackle climbs.

As with any training program, it’s important to tailor your approach to your individual needs and goals, and to consult a coach or medical professional if you have any concerns about your training plan.

:man_shrugging:

/end of Friday night at the office

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It’s taken over at swim.com:

IMG_0177
IMG_0177447×640 32.1 KB

#skynet #achievesselfawareness

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Me too. You know your EQ is low when GPT out-emotes you. :wink:

I just asked it to write my next youtube video. Pretty interesting.

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What music should I listen to to make my workouts most effective?

When it comes to choosing music for workouts, it’s important to select songs that match the intensity and rhythm of your exercise routine. The ideal workout music tends to have a fast tempo, energetic beats, and motivating lyrics. Here are a few popular genres and artists that are commonly enjoyed during workouts:

Pop and Top 40 Hits: Many pop songs are upbeat and have catchy hooks, making them suitable for workouts. Artists like Ariana Grande, Dua Lipa, and Bruno Mars often produce energetic tracks that can keep you motivated.

Electronic Dance Music (EDM): EDM is known for its high-energy beats and driving rhythms. DJs like Calvin Harris, Martin Garrix, and The Chainsmokers are popular in this genre and can provide a steady flow of energetic music for your workouts.

Hip-Hop and Rap: Hip-hop and rap songs often feature intense beats, powerful lyrics, and energetic rhythms that can be great for high-intensity workouts. Artists like Eminem, Kendrick Lamar, and Kanye West have numerous tracks that can provide the necessary motivation.

Rock and Alternative: Rock music, with its strong guitar riffs and energetic drums, can be a great choice for workouts. Bands like AC/DC, Foo Fighters, and Linkin Park offer a variety of high-energy songs that can help you push through your workout.

Upbeat Dance Music: Certain dance genres, such as Latin music (e.g., reggaeton, salsa) and upbeat pop remixes, can provide a lively atmosphere during workouts. Artists like J Balvin, Daddy Yankee, and Shakira offer energetic tracks in this category.

Ultimately, it’s important to choose music that you enjoy and that keeps you motivated. Experiment with different genres and artists to find what works best for you. Additionally, creating playlists with a mix of fast-paced and slower-tempo songs can help you maintain a balanced workout session.

What if I don’t really like any of this stuff?

If the suggested genres and artists don’t align with your musical preferences, don’t worry! The most important aspect of workout music is finding something that motivates and energizes you personally. Here are a few alternative suggestions:

Genre Exploration: Take some time to explore different music genres you haven’t listened to before. You might discover new styles that resonate with you during workouts. Some genres to consider include reggae, funk, soul, jazz, classical, or even world music.

Instrumental Music: If lyrics distract you during workouts, instrumental music can be a great option. Look for instrumental versions or tracks from genres like electronic, instrumental rock, classical, or ambient music. Artists like Explosions in the Sky, Tycho, or classical composers such as Beethoven or Mozart might offer the upbeat yet lyric-free sound you’re seeking.

Movie Soundtracks: Movie soundtracks often have a mix of dramatic, powerful, and uplifting compositions. Explore soundtracks from action, adventure, or superhero movies to find tracks that match the intensity of your workouts. Hans Zimmer, John Williams, or the soundtrack from movies like “Rocky” or “The Avengers” could be inspiring choices.

Personal Favorites: Sometimes, the familiarity and emotional connection to certain songs or artists can be highly motivating. Compile a playlist of your personal favorite songs, regardless of genre, that make you feel empowered, energized, and ready to take on challenges.

Podcasts or Audiobooks: If music isn’t your preferred option, consider listening to podcasts or audiobooks during workouts. Engaging in educational or entertaining content can help distract you from the physical exertion while providing mental stimulation.

Remember, the key is to find music that keeps you engaged and motivated during your workouts, even if it doesn’t fit the conventional “workout music” mold. Experiment, create personalized playlists, and tailor your music choices to your own unique preferences and goals.

What would you suggest for riding outside?

When it comes to riding outside, you may want to consider music that complements the experience and enhances your connection with nature. Here are some music suggestions that can accompany your outdoor rides:

Upbeat Folk and Indie: Folk and indie music often have a relaxing and uplifting vibe that can align well with outdoor rides. Artists like Mumford & Sons, The Lumineers, Vance Joy, or Fleet Foxes offer catchy melodies and lyrics that can enhance your riding experience in nature.

Classic Rock: Classic rock tracks with their energetic guitar riffs and anthemic sound can be a great choice for outdoor rides. Bands like Led Zeppelin, Queen, The Rolling Stones, or AC/DC provide timeless songs that can give you a sense of freedom and adventure.

Ambient and Chillout: If you prefer a more ambient and atmospheric sound, ambient or chillout music can be a good fit. Artists like Bonobo, Tycho, Hammock, or Brian Eno create immersive and relaxing soundscapes that can enhance the serenity of your outdoor rides.

Nature-inspired Instrumentals: Consider instrumental music that evokes a sense of nature and open spaces. Artists like Ludovico Einaudi, Yann Tiersen, or Hans Zimmer’s “Planet Earth II” soundtrack offer compositions that can harmonize with the outdoor environment and elevate your riding experience.

World Music: Exploring world music can introduce you to different cultures and rhythms, adding a unique flavor to your rides. Artists like Rodrigo y Gabriela, Manu Chao, or Bob Marley bring vibrant and diverse sounds that can enhance your connection to the world around you.

Remember, riding outside is a personal and immersive experience, so choose music that resonates with you and enhances your enjoyment of the ride. Consider creating playlists that reflect your personal taste and the mood you want to set during your outdoor adventures.

I think that pretty much covers all bases - it might have been quicker to just say ‘It doesn’t really matter’. :slight_smile:

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I’m curious to see what kind of prompts people have been using to generate any kind of training plan ideas. Here’s my most sucessful one so far. It’s certainly not perfect since my threshold workouts quickly breach my 1 hour max workout taget and the power targets aren’t progressive, but its a start.

Me:

As a profesisonal cycling coach, write a progressive 8 week polarized training block with the goal of increasing FTP for an athlete who can ride 6 times a week. Maximum 1 hour during the week and 1.5 hours on weekends. Include both vo2 workouts and threshold workouts every week to have 2 high intensity days per week. My FTP is 285 and would like workouts prescribed with power targets.

ChatGPT

Certainly, here’s a progressive 8-week polarized training block with power-targeted workouts to increase your FTP. The plan includes two high-intensity days per week, consisting of VO2 max and threshold workouts. Given your FTP of 285 watts, these workouts will be designed with specific power targets to help you progress.

Week 1: Establishing a Baseline

  • Monday: 1-hour easy ride (Zone 1: 50-60% of FTP)
  • Tuesday: 1-hour threshold workout - 2 x 20 minutes at 90-95% of FTP with 5-minute recoveries
  • Wednesday: 1-hour easy ride (Zone 1: 50-60% of FTP)
  • Thursday: 1-hour VO2 max workout - 6 x 3 minutes at 110-120% of FTP with 3-minute recoveries
  • Friday: 1-hour easy ride (Zone 1: 50-60% of FTP)
  • Saturday: 1.5-hour endurance ride (Zone 2: 70-80% of FTP)
  • Sunday: Rest or active recovery (light stretching or yoga)

Week 2: Progressive Intervals

  • Monday: 1-hour easy ride (Zone 1: 50-60% of FTP)
  • Tuesday: 1-hour threshold workout - 3 x 20 minutes at 90-95% of FTP with 5-minute recoveries
  • Wednesday: 1-hour easy ride (Zone 1: 50-60% of FTP)
  • Thursday: 1-hour VO2 max workout - 7 x 3 minutes at 110-120% of FTP with 3-minute recoveries
  • Friday: 1-hour easy ride (Zone 1: 50-60% of FTP)
  • Saturday: 1.5-hour endurance ride (Zone 2: 70-80% of FTP)
  • Sunday: Rest or active recovery (light stretching or yoga)

Week 3: Increasing Intensity

  • Monday: 1-hour easy ride (Zone 1: 50-60% of FTP)
  • Tuesday: 1-hour threshold workout - 3 x 25 minutes at 90-95% of FTP with 5-minute recoveries
  • Wednesday: 1-hour easy ride (Zone 1: 50-60% of FTP)
  • Thursday: 1-hour VO2 max workout - 8 x 3 minutes at 110-120% of FTP with 3-minute recoveries
  • Friday: 1-hour easy ride (Zone 1: 50-60% of FTP)
  • Saturday: 1.5-hour endurance ride (Zone 2: 70-80% of FTP)
  • Sunday: Rest or active recovery (light stretching or yoga)
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That doesn’t seem optimal use of the available time, by making a weekday a restday a total of 4 more hours in the 8 week block could be used for training…

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Also, shouldn’t Week 3 be called ‘Progressive Intervals (again)’ - the intensity doesn’t appear to have increased any.

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**Can you build me a cycling workout to improve my maximal sprinting power

**

Certainly! To improve your maximal sprinting power on a bike, you’ll want to incorporate a combination of interval training and strength workouts. Here’s a structured cycling workout plan that will help you increase your sprinting power. Please note that it’s important to warm up properly and consult with a healthcare professional before starting any new exercise program, especially if you have any underlying medical conditions.

Workout Structure:

  1. Warm-Up (10-15 minutes):

    • Start with an easy-paced ride to warm up your muscles and prepare your body for the more intense efforts.

  2. Sprint Intervals (10-15 seconds each):

    • Find a flat, safe stretch of road or use a stationary bike for this part of the workout.
    • Sprint as hard as you can for 10-15 seconds.
    • Recover by riding at a very easy pace for 2-3 minutes between sprints.
    • Perform 5-10 sprint intervals in total.

  3. Hill Climbing (3-4 climbs):

    • Find a hill with a moderate to steep incline.
    • Sprint up the hill while maintaining a high cadence for 20-30 seconds.
    • Recover by riding at an easy pace down the hill or on flat terrain for 5 minutes.
    • Repeat this process for 3-4 hill climbs.

  4. Strength Training (15-20 minutes):

    • Find a gym or use a set of resistance bands or free weights.
    • Focus on lower body exercises to build leg strength. Some exercises to consider include squats, lunges, leg presses, and calf raises.
    • Perform 3 sets of 8-10 repetitions for each exercise, with a focus on lifting heavy weights.

  5. Sprint Drills (10 minutes):

    • Back on the bike, perform sprint drills on a flat stretch of road or with a stationary bike.
    • Alternate between 20-30 seconds of all-out sprinting and 30-40 seconds of easy pedaling for 10 minutes.

  6. Cool Down (10 minutes):

    • Finish with a 10-minute cool-down ride at an easy pace to lower your heart rate and help your body recover.

  7. Stretching (5-10 minutes):

    • Perform some post-workout stretching exercises to improve flexibility and reduce the risk of injury. Focus on your legs, back, and core.

Notes:

  • This workout should be done 2-3 times per week, with at least one day of rest between each session.
  • Gradually increase the intensity and duration of your sprints and hill climbs as you progress.
  • Stay hydrated and maintain proper nutrition for optimal performance and recovery.
  • Always pay attention to safety and road conditions when cycling outdoors.

Consistency is key when working on improving sprinting power. Over time, you should see significant improvements in your maximal sprinting abilities.

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Is fasted training effective for well trained athletes

Fasted training, or training on an empty stomach, is a topic of debate among athletes and fitness enthusiasts. Its effectiveness can vary from person to person and depends on several factors, including the type of workout, individual goals, and overall training experience. When it comes to well-trained athletes, the effectiveness of fasted training can be considered in the following ways:

1. Fat Utilization: Fasted training may help promote the utilization of fat as an energy source during the workout, as glycogen (carbohydrate) stores are limited in a fasted state. Well-trained athletes may benefit from this because they have a higher capacity to use fat for energy. This can be particularly relevant for endurance athletes.

2. Metabolic Adaptations: Some athletes use fasted training strategically to induce metabolic adaptations. It can potentially enhance the body’s ability to use energy efficiently and improve insulin sensitivity, which may benefit well-trained athletes looking to optimize their body composition and performance.

3. Specific Goals: The effectiveness of fasted training also depends on the specific goals of the athlete. For instance, fasted training might not be ideal for athletes looking to maximize muscle growth and strength gains, as they typically need a readily available source of energy (glycogen).

4. Performance: Performance during high-intensity or prolonged workouts may suffer when done in a fasted state. For well-trained athletes, this could be detrimental, especially if the goal is to push boundaries and optimize performance.

5. Individual Variability: Some athletes perform well in a fasted state, while others may feel weak, dizzy, or nauseous. Individual responses to fasted training can vary greatly.

In summary, fasted training can be effective for well-trained athletes in specific situations, such as endurance training or for metabolic adaptations. However, it may not be ideal for high-intensity workouts or those focused on muscle growth. The key is to listen to your body, monitor performance, and consider your specific goals when deciding whether to incorporate fasted training into your routine. It’s also important to consult with a sports nutritionist or trainer to tailor your approach to your individual needs and goals. Additionally, if you have any underlying health conditions or concerns, consult with a healthcare professional before making significant changes to your training and nutrition strategies.

113

More mealy-mouthed worthless advice from ChatGPT. It can write, but it can’t think, and most importantly, it has no basis for judging the quality of the information that it is using - in fact, it is well-known that it sometimes just makes things up.

ChatGPT is the epitome of the saying, “if you can’t dazzle them with your brilliance, baffle them with your BS”.