Are you ready to take control of your cycling performance — without hiring a coach?
AI for the Self-Coached Cyclist is a complete guide for riders who want to train smarter, stay motivated, and achieve long-term progress using AI as their personal training assistant. Whether you’re preparing for a Gran Fondo, improving fitness, or simply aiming to ride stronger, this eBook will show you how to make AI your cycling coach.
Inside, you’ll learn how to:
- Create personalized training plans tailored to your goals, schedule, and available equipment.
- Analyze your daily rides with AI prompts that provide feedback, identify what went well, and suggest improvements.
- Upload ride files (TCX, FIT) or use screenshots from Garmin Connect, Strava, TrainingPeaks, and more for deeper analysis.
- Track long-term performance with AI-generated tools, including your own Cycling Performance Management Chart.
- Adapt training for injuries, travel, indoor/outdoor rides, or weight management scenarios.
- Access a bonus prompt bank for nutrition, motivation, recovery, and mental strategies.
This eBook is practical, motivating, and designed for cyclists who want to coach themselves with the help of cutting-edge AI tools.
Take control. Ride smarter. Progress faster.
Your coach is now AI.
Table of Contents
Introduction
Chapter 1 – How to Use This Book
1.1 How AI Can Be Your Coach
1.2 Quick-Start Guide: What You Need Before Starting
1.3 How to Interact with AI Effectively
1.4 How to Save and Re-Use Prompts
1.5 Recommended Cycling Metrics to Know
Key Takeaways
Chapter 2 – Getting Set Up with AI
2.1 Opening a ChatGPT Account
2.2 How to Upload Files for Analysis
2.3 Using AI With Cycling Data Platforms
2.4 How to Use Screenshots or Images from Your Training Apps
2.5 Optional: Integrating with Spreadsheet Tools
Key Takeaways
Chapter 3 – Creating Your Training Plan with AI
Prompt 1 – General Goal-Based Plan
Prompt 2 – Event-Specific Plan
Prompt 3 – Minimal Time Plan
Prompt 4 – Adaptation to Life Constraints
Prompt 5 – Multi-Goal Balancing (Fitness + Weight Loss, etc.)
Chapter 4 – Following & Adjusting Your Training Plan
Prompt 1 – Daily Ride Review
Prompt 2 – Analyze a FIT/TCX File
Prompt 3 – Training Platform Screenshot Analysis
Prompt 4 – Recovery Readiness Check
Prompt 5 – Post-Event or Race Analysis
Chapter 5 – Tracking Long-Term Performance
Prompt 1 – Weekly Training Load & Balance
Prompt 2 – Fitness vs. Fatigue Curve (CTL, ATL, TSB)
Prompt 3 – Power Curve & Strengths/Weaknesses
Prompt 4 – Training Block Progress Review
Prompt 5 – Yearly Season Progression
Chapter 6 – Troubleshooting & Special Scenarios
6.1 Adjusting Training When Injured or Sick
6.2 Indoor vs Outdoor Ride Adaptations
6.3 Travel or Time-Crunch Modifications
6.4 Weight Loss or Body Composition Goals
Key Takeaways
Chapter 7 – Bonus Prompt Bank & Long-Term AI Coaching
7.1 Motivation & Mental Training Prompts
7.2 Nutrition Planning Prompts
7.3 Pre-Ride Checklist Prompts
7.4 Recovery Day Activities
7.5 Long-Term AI Coaching & Library Management
Key Takeaways
Closing Comments
Next Steps
A Final Word