ChatGPT as a Copilot - Personalized Coaching for Fitness and Nutrition

Introduction

In the previous articles of the "ChatGPT as Copilot" series, we explored the potential of AI in motorcycle trip planning, discovering motorsport and technology history, as well as creating designs for motorcycles and clothing.

Now, we turn our attention – perhaps in line with one or another New Year's resolution – to an important aspect for all motorcyclists: physical fitness and nutrition.

What is ChatGPT and How Can It Be Used?

ChatGPT, a versatile AI tool by OpenAI, is available in a free version at chat.openai.com. In addition to its ability to generate texts, provide information, and develop creative ideas, it also supports the analysis of complex contexts and the answering of specific questions.

"Risks and Side Effects"

It is important to view ChatGPT’s responses critically. The answers should always be complemented with reliable sources. Be sure not to disclose any sensitive personal information to ensure the safety of your data.

Although AI tools like ChatGPT have now reached an impressive level of performance in many areas (FOCUS Online: "Medical Study - ChatGPT is more competent and empathetic than doctors"), you should not rely solely on AI-based advice. This article provides general information and does not replace professional consultation.

Fitness

For those involved in Enduro or motocross sports who want to ride fast, safely, and with fun, solid physical fitness is indispensable. However, between work, family, and leisure activities, there is often little time to consistently implement a well-thought-out training program. In this chapter, we show how you can use ChatGPT to specifically boost your fitness, prevent injuries, and draw on creative ideas from other sports.

Use the following prompts as inspiration or adapt them to your situation. If ChatGPT’s answer does not yet meet your expectations, add further details to improve the response.

Prompts for the “Integrate into Daily Life” Aspect

• I have an office job and sit a lot. Please show me simple stretching and strengthening exercises for my back and shoulders that I can discreetly do during meetings to improve my Enduro fitness.
• What light mobility and relaxation exercises can I perform safely during long car rides so that my legs and back do not tire too quickly?
• I would like to improve my coordination for motocross. What balance or stabilization exercises can I conveniently do while watching TV, without turning my living room into a gym?
• What simple stretching and mobility exercises can I do during short breaks at the office so that I am more agile and less tense on my motorcycle?
• Give me tips for short workout sequences that I can complete during TV commercial breaks to improve my basic endurance and stability for Enduro riding.

 

Prompts for the “Combine with Other Sports” Aspect

• Which complementary sports best support my coordination for Enduro and motocross, and how can I integrate them into my training plan?
• How can I optimize my MTB tours so that they support my motocross technique and endurance? Please suggest specific route profiles and exercise formats to improve balance and handling.
• Please give me specific climbing exercises (e.g., bouldering or indoor wall climbing) that strengthen my grip and core stability so that I suffer less often from arm pump and maintain control while riding.
• I want to improve my balance for Enduro riding. Which yoga exercises are suitable and how can I incorporate them into my weekly routine?
• I want to start running to boost my endurance for Enduro tours. Please create an introductory plan that builds my stamina while taking my motorcycle training into account.

Prompts for the “Injury Prevention / Post-Injury” Aspect

• Which exercises help strengthen my joints and muscles to minimize the risk of injury while Enduro riding?
• Please create a plan to stabilize knee and ankle joints to prevent falls and overuse.
• I recently sprained my wrist. Please name gentle exercises and everyday tips to support healing while staying fit.
• I had a knee injury. What exercises can I do to quickly regain confidence in my leg?
• I recently suffered a strain in my back. Create a training plan with light strength training and a gradual return to Enduro training.

Prompts for the “Targeted Training” Aspect

• Please give me a detailed 4-week training plan to specifically boost my upper body strength for Enduro stages, including specific exercises and repetition counts.
• Please show me how I can increase my Enduro endurance with short, high-intensity sessions, and name specific exercises, interval durations, and break recommendations.
• Please create a training program that strengthens my grip and forearm muscles so that I tire less quickly on long Enduro routes. Describe exercises, sets, and repetition counts in detail.
• Please explain step by step how to build a periodized strength and endurance training plan for motocross, including specific training phases, rest, and recovery periods.
• Please compile a 3-week plan that specifically improves my leg strength and stability, so that I ride more securely even in technically challenging passages. Include exercises, volumes, and progress goals.

Nutrition

Whether you plan multi-day Enduro tours through remote mountain regions or push your physical limits at motocross races – proper nutrition is just as crucial as the condition of your motorcycle. This chapter shows how you can improve your nutrition with the help of AI.

Use the following prompts as inspiration or tailor them to your situation. If ChatGPT’s answer does not yet meet your expectations, add further details to enhance the response.

Prompts for the “Basics & Daily Integration” Aspect

• Please suggest quick, balanced breakfast ideas that I can prepare in the morning before work to keep me full until lunch during office days – focusing on healthy carbohydrates and some protein for my Enduro trainings on weekends.
• What simple snacks are suitable for me as an Enduro rider when I have little time to cook during the day but still need valuable nutrients (e.g., office days or errands in the city)?
• Please give me a list of everyday foods that establish a solid basis for my nutrition without having to cook for hours every day. I ride Enduro twice a week and want to keep my energy level high.

Prompts for the “Performance & Endurance” Aspect

• I am planning a multi-day Enduro tour in the wilderness. How should I eat before and during the tour to avoid an energy slump? Please suggest specific carbohydrate and electrolyte solutions.
• How can I optimally manage my hydration before, during, and after a motocross race? Please also suggest alternatives to pure sports drinks (e.g., fruit juice spritzers or homemade electrolyte drinks).
• Please compile a daily plan for me that provides sufficient carbohydrates for a long motocross session without feeling too heavy in the stomach. I am training tomorrow morning at 9 o’clock.

Prompts for the “Recovery & Muscle Building” Aspect

• I need recipes and tips for my meals immediately after Enduro riding. How can I specifically combine protein and carbohydrates to support recovery?
• Please give me an overview of protein-rich foods that are suitable for daily life when I want to build my muscles and recover quickly after tough Enduro sessions.
• What role does the timing of protein and carbohydrate sources play after training in the realm of Enduro/motocross, and how could I concretely integrate this into a weekly plan?

Prompts for the “Offroad Provisioning” Aspect

• How do I organize my nutrition for a multi-day Enduro tour when there is sometimes no restaurant nearby? Please suggest durable foods, simple recipes, and between-meal snacks.
• What snacks and dishes are suitable for long journeys to motocross events (e.g., long overnight car rides) so that I do not constantly resort to fast food or gas station snacks?
• Please give me ideas for a safe and easily transportable food and drink package when I am out in the forest or remote mountain regions for several hours. Focus: energy supply and balance.

Nutrition Analysis

With current AI models, it is even possible to analyze, evaluate, or improve a nutrition plan. Here is an example of what the prompt might look like:

Please analyze the following nutrition plan for a fictional person named Max (38 years old, 1.80 m, 85 kg, 2 Enduro sessions per week of about 1.5–2 hours each). He eats as described below and does not want to gain further weight, but rather maintain or slightly improve his overall Enduro fitness. Examine the calorie and macronutrient distribution (carbohydrates, proteins, fats) and give recommendations on what Max could adjust to optimize his energy level and recovery while Enduro riding. Also take into account his habit of regularly consuming coffee and sometimes cake. How could he maintain this in moderation without jeopardizing his goals?

o Nutrition Plan (Example Day)
o Breakfast (around 07:00): 2 slices of (mixed/whole grain) bread with butter & cheese/ham, 1 soft-boiled egg, 1 coffee (with milk/sugar), optionally some juice.
o Mid-morning (10:00): 1 apple, 1 small yogurt, water/tea.
o Lunch (12:30): Home-style meal (e.g., pasta with minced meat sauce), small salad, water/sparkling water.
o Afternoon (15:30): 1 coffee (with milk/sugar), a small piece of cake or cookie, water.
o Evening (18:30–19:00): 1–2 slices of bread with turkey/salami/cheese, some raw vegetables, optionally 1 glass of beer/radler or tea/water.
o Late evening (optional): A small snack (chips/salty sticks), water/tea.

The analysis by ChatGPT:

Alternatives to ChatGPT

ChatGPT Version 4o was released in May 2024 and the system is continuously being optimized. The following alternatives can be considered for tasks as described above:

• ChatGPT Plus (currently 20 USD/month): The paid version of ChatGPT provides access to ChatGPT Version 4o, largely removes the limit restrictions, and offers additional tools. In particular, the new ChatGPT o1 models are significantly more powerful and intelligent: https://chatgpt.com/
• Google Gemini (free): Google Gemini is an advanced AI that understands and generates text and images to solve a variety of tasks: https://gemini.google.com/app
• Microsoft Copilot (free): The underlying system can also conduct internet research and partly uses GPT 4o from OpenAI to generate responses. https://copilot.microsoft.com

General Tips

If the system does not produce the desired responses, you can also try the following methods and prompts:

- "List ..."
- "… Go through your answer step by step"
- "How can I ..."
- "What alternatives are there?"
- "What would … recommend?" (adopting the perspective of another person/role)
- "Answer briefly/detailed"
- "Please explain the procedure."
- "Please explain this in more detail."

Depending on the question, it can also be useful to provide examples of the desired answer. The system outputs only a certain amount of characters per request. If the output is cut off mid-way, you can use the prompt "continue" to resume the text.

Also note that in long discussions, ChatGPT can lose track and forget parts of the original topic. To avoid this, you can repeat or summarize important information or questions.

Conclusion and Outlook

Take advantage of the diverse possibilities of ChatGPT to specifically improve your fitness and nutrition. Experiment with the prompts and discover how this technology can make your training more efficient.

Look forward to more exciting articles in our "ChatGPT as Copilot" series, where we further explore the potential of this technology and show you how to use it optimally.

Author: Christoph Jadanowski / endurocult.de

Publication Date: 2025-01-17