AI - wow, just wow - look at this for a 4 week SUF plan!

21

Yeah took a lot of work to get the prompts right. In the end I broke it down very slowly in pieces. I can dig the prompts out for you if you like. Really I think it helped that I did actually know what a plan should look like so I could get Gemini to amend things

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22

Its hard but I really find I do best with muscle retention and body composition on 3 sessions a week than 2. I have largely adapted now so hoping thay helps a bit! The real problem is I still want to ride my bike lots :cry:

What I really need is an 8 day week!

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23

AI certainly improving. Doing Rome marathon in 5 weeks and used Chat GPT to sanity check my plan (particularly for taper)

Iā€™m riding 3x running 3x. Had a 11% increase in ftp and running pace is nearly back to what it was 12 years ago.

Mon Rest / Recovery Spin

Tues morning Way Out / G.O.A.T. Evening 10 -12 mile run with 6 miles at MP

Wed Yoga

Thurs morning Chores / Blender evening 10-12 mile run with 5x 1 mile with 1 minute over unders

Fri Rest

Sat 1x60 minute Sub threshold

Sun Long Run (Currently 22 miles) with 2nd half run (apart from last 2 miles which is Z2) just under marathon pace and predominantly downhill.

Other thing Iā€™d have to say thatā€™s different with this training is the fatigue resistance is far better than iā€™ve experienced previously

Also, I did ask it for advice on chafing - as itā€™s been the wettest winter training Iā€™ve ever done - and the assos chamois creme / body glide combo was perfect.

24

Thought I would bump this as I have just finished a 4 week CHatGPT created SUF only plan. It was hard but between 4 weeks on the Climbing block followed immediately by ChatGPTā€™s plan I have realized an 11% increase in both FTP and MAP (after losing 10+ pounds of weight in this timeframe). Based on the fatigue (physical and mental) after 18 weeks of structured plans I have a new 8 week SUF only plan courtesy of ChatGPTā€¦.this time, based on my prompts it has come up with a plan with reduced intensities and 2 tough FTP/MAP workouts per week and then reduced intensity rides (6-7 rides per week) as it says I should get the most returns from this plan as I will stay fresh.

Interesting experiment and itā€™s certainly better than doing the same plan over and over on SYSTM (particularly as so few SUF workouts show up these days)