Asking ChatGPT about a training/diet plan with main priority to get back to 80-82 kg range

Your plan to increase training volume and tweak your diet should help you reach 80-82kg in the next three months. Here’s how to optimize it:

Training Adjustments

1. Increase Training Volume Gradually

   • Aim for 6-8 hours per week with mostly Zone 2 training (cycling, running, or swimming at 60-70% max HR).

   • Keep one higher-intensity session per week (e.g., tempo ride or run).

   • Maintain at least one strength session, but consider adding a second shorter session (30 min bodyweight or resistance training) to preserve muscle mass.

2. Incorporate Fasted Training

   • Since you’re open to fasting, consider low-intensity morning sessions (Zone 2 rides or runs) before breakfast 2-3 times per week.

   • Break the fast with a protein-rich meal to support muscle recovery.

Dietary Adjustments

1. Increase Protein Intake

   • Aim for 1.6-2.0g per kg body weight (~130-160g protein daily).

   • Include lean protein at each meal: eggs, fish, chicken, tofu, Greek yogurt.

   • Post-training, prioritize protein over carbs for better fat adaptation.

2. Optimize Carbs for Performance

   • Keep carbs focused around training (before and after workouts).

   • Reduce carbs on rest days or low-activity days.

   • Prioritize slow-digesting carbs (sweet potatoes, whole grains, legumes) over refined sugars.

3. Introduce a Caloric Deficit (Slightly)

   • You likely need a 250-500 kcal deficit per day to reach 80-82kg in 3 months.

   • Track intake loosely to avoid under-eating, which could impact training quality.

3-Month Plan

Month 1 (Adjustment Phase)

• Increase Zone 2 training to 5 hours/week.

• Add one extra strength session (if possible).

• Experiment with fasted morning workouts 1-2x/week.

• Gradually increase protein intake to ~150g/day.

Month 2 (Fat Loss Focus)

• Sustain 6+ hours of training/week with 1 high-intensity session.

• Continue fasted sessions but refuel properly.

• Further reduce processed carbs & evening snacks.

• Increase hydration & electrolytes to support endurance.

Month 3 (Fine-Tuning & Maintenance)

• Hit target weight of 80-82kg and maintain lean muscle.

• Keep training volume consistent.

• Shift to a maintenance diet with balanced macros.

• Monitor body composition (not just weight) to ensure fat loss rather than muscle loss.

Spring Cycling and Upcoming Adventures

With the arrival of better weather in the UK, I’ve seized the opportunity to get back on my road bike and enjoy some solid rides. The warmer temperatures and longer days make all the difference, and I kicked things off with a fantastic 50km+ ride with Hurstworks, our local cycling club. We took a scenic route through Steyning, Poynings, and Henfield, soaking in the rolling countryside and fresh spring air.

Not one to let me take it easy, Lucy encouraged me to step up my training with some hill work. That meant a short but intense ride over Devil’s Dyke and back—a true test of the legs and lungs! Climbing may not be my strong suit, but the rewarding views and the feeling of accomplishment made every uphill grind worth it.

That was the weekend rides. We are also hoping to get out today - if not I might go for a run or jump in the garage for a strength set.

Beyond road cycling, I’m eagerly anticipating the arrival of my new Kinesis ATR gravel bike, due in early May. The prospect of more off-road adventures is exciting, and I can’t wait to explore new trails and push my limits in a different way.

Before then, however, I have another adventure lined up—a family holiday to Peru. While it won’t be triathlon training, I’m looking forward to plenty of trail walking and active exploring. With the diverse terrain and high-altitude treks, it’ll be a great way to keep moving and experience an incredible part of the world.

For now, I’ll continue making the most of the improving conditions and keeping the momentum going. Here’s to more miles, more climbs, and new challenges ahead!

WHOOP says take it easy today

Another bit of news - I subscribed to a WHOOP 'lifestyle' tracher device back in December 2024.

A nice bit of kit but after 3-4 months in, I am unlikley going to continue my subscription (about £200 per year), unless WHOOP v5.0 comes out with some wizzie new features, like glucose monitoring tracking.

Meanwhile, I am sticking with it (paid for a year) and trying to learn from its insights. It mostly tells me what I already know, or can pick up from my Garmin Fenix 6. Most important metrics are 'Sleep', 'Recovery' and 'Strain'.

It seems to better tracking my HRV, than my Garmin, during the night and that plus respiratory rate mostly drives its recommendations for my recovery score the next morning.

Today I only got a 59% recovery (yellow) score, which generally steers you to an easier day. Yesterday my recovery  was 94% (green) so the recommendation was to go big on the strain score - I only cycled (commute), although it was on my road bike and included some hills, so resulted in a strain score of 13.0 (max. is 21.0), which is my daily goal.

The Garmin still wins as a 'fitness' tracker, although I am impessed with the WHOOPs ability to guess any workout, without my intervention - it seems to know the difference between spinning, mountain biking, road cycling, squash, swimming, running etc. I have even tried it a padel tennis, and it got it right!

I should really make better use of the data from my WHOOP but for now, it gets a 6 out of 10.

And suddenly it is 2025

My goodness - I am crap at keeping up with this training blog...

Anyway, here we go again - where has the time gone!

So lots to catch up on but just putting it out there - main focus for 2025 on the training front, is 'Gravel Biking'.

I have recently sold 2 bikes - my old trusty 26" MTB (pimped up with Bafang motor) + the Ribble touring bike, which never really got any use, and have ordered a shiny new Kinesis ATR titanium gravel frame with all the toys, including an electronic Shimano GRX Groupset - should receive delivery in May.

Then I need to get in some training as I have already entered an event in July - 100km on the South Downs from Winchester to Truleigh Hill, and also have my eyes set on further adventures (Pennine Way, Isle of Wight ride, etc.)

Whilst I am waiting for delivery I am following a 'Peak Power' program on Peloton, which I am enjoying (150 mins a week, over 3 tough sessions).

Lots more to tell but let's keep this one short and try to fill in the blanks over the coming days - consistency not being my greatest gift!

A sad week - mind elsewhere

This week has been OKish for training although my heart and mind have been elsewhere...

Unfortunately Lucy lost her Mum on Wednesday 22nd May, which was a real shock. She was a such a warm, wonderful and kind lady and I will miss her a great deal. My poor wife is shaken beyond belief and has been on an emotional roller coaster since Wednesday. 

Sometimes it is nice to get lost in a run, swim or cycle. Lucy and I might actually try and get away on the touring bikes at the end of next week - escapism, not always a bad thing.

Another crack at a 5km ParkRun

Last Saturday I had a crack at another 5km ParkRun. To date, I have only ever done 4 events - Horsham, Worthing (PB of 20:22) and now 2x Hove Seafront. My last attempt in 2019 (Hove) I recorded a time of 21:52 and last Saturday I managed 21:53 (Garmin time).

So not too bad and slightly better than my target range or 22-23 minutes. My age rating improved a little to just over 70%.

I do think I still have a better time left in the tank, probably not sub 20 minutes or a PB but something around 21 minutes. I suppose anything is possible if you train hard enough and are committed.

I have researched a training scheduled to improve my 5km, as you may expect the training runs focus on intervals, tempo and a (faster) long run, with cross-training in between and lots of rest.

This morning I just enjoyed an easy Z1-2 pace run in the sun (along seafront). I am unsure of whether I could totally commit to a training schedule for 5km, or any other distance, but am pleased I can still get out there and simply 'do it'.

Never say never!

Sri Lankan experience

Fri 29th March and sitting in the sun around the pool in beautiful sunshine.

We are day 3 of our Sri Lankan experience and currently at our 2nd destination of Habanara, staying in an amazing Treehouse.

We were up this morning at 4:15am for a 4:30am pick up to take us to Pidurangala rock, which was a relatively challenging climb in the dark to get up to the top for a wonderful sunrise. We managed the climb up in less than 20 mins so had plenty of time to see the sun come up just after 6am. Simply spectacular!

The rest of the day will be spent at the Treehouse resort around the pool, although we will get out again later today. My cough is a bit better (warmer climate) although I still haven't completely shaken it off. Need to get in some fitness, other than walking. I did bring my jump rope and it needs to see some action! Otherwise, I will be returning a few kilos heavier.