triathlonrace-daychecklist
Triathlon Race Day Checklist: What to Pack, Rack and Eat
A sequenced triathlon race day checklist for Sprint through Ironman. What goes in each bag, how to lay out T1 and T2, and the five things that go wrong.
Blog
How to get real coaching value from your training apps and wearables.
vdotrunningtraining-paces
VDOT Explained: One Race Result, Every Training Pace
What VDOT actually measures, how it turns a single race time into five training paces, and where the number stops being true for your own running.
intervals-icumcpclaude
intervals.icu MCP Server: Connect intervals.icu to Claude
Give Claude or ChatGPT live access to your intervals.icu activities, wellness, power curve and calendar, and let it write workouts back to the calendar.
zwiftmcpclaude
Zwift MCP Server: Connect Zwift to Claude and ChatGPT
Give Claude or ChatGPT live access to your Zwift rides, with per-second power and heart rate, so it answers from the intervals you held, not your summary.
suuntomcpclaude
Suunto MCP Server: Connect Suunto to Claude and ChatGPT
Give Claude or ChatGPT live access to your Suunto activities, sleep, HRV and resting heart rate, and push structured run and ride sessions back to the watch.
hydrationsweat-rateheat
How to Calculate Your Sweat Rate and Build a Hydration Plan
Most athletes guess at hydration. A 20-minute weigh-in test gives you a real number in litres per hour, and everything downstream gets easier.
wahoomcpclaude
Wahoo MCP Server: Connect Wahoo to Claude and ChatGPT
Give Claude or ChatGPT live access to every ride on your ELEMNT and KICKR, with normalized power, TSS, your power zones and the lap structure of each session.
withingsmcpclaude
Withings MCP Server: Connect Withings to Claude and ChatGPT
Give Claude or ChatGPT live access to your Withings weight, body composition, blood pressure and sleep history, so it answers from your readings.
ouramcpclaude
Oura MCP Server: Connect Your Oura Ring to Claude and ChatGPT
Give Claude or ChatGPT live access to your Oura sleep stages, readiness, HRV and tags through MCP, so it reasons over months of nights instead of the one score you typed in.
whoopmcpclaude
WHOOP MCP Server: Connect WHOOP to Claude and ChatGPT
Give Claude or ChatGPT live access to your WHOOP recovery, strain, sleep and workout data through MCP, so it answers from last night's numbers instead of your summary of them.
corosmcpclaude
COROS MCP Server: Connect COROS to Claude and ChatGPT
Give Claude or ChatGPT live access to your COROS activities, HRV, resting heart rate and sleep totals, so it answers from real data, not a screenshot.
hevymcpclaude
Hevy MCP Server: Connect Hevy to Claude and ChatGPT
Give Claude or ChatGPT live access to every set, rep and RPE you have logged in Hevy, so it answers from your actual training history instead of a screenshot.
zwiftworkout-pushindoor-cycling
Zwift + AthleteData: Coach Workouts on Your Zwift Home Screen
Connect Zwift to AthleteData and your AI coach's planned rides appear on your Zwift home screen automatically, while every finished ride flows back into your coaching.
trainingpeaksmcpclaude
Connect TrainingPeaks to Claude or ChatGPT With MCP
Give Claude and ChatGPT live access to your TrainingPeaks history, so you can interrogate TSS, CTL and your planned week instead of squinting at the PMC chart.
garminmcpclaude
Garmin MCP Server: Connect Garmin to Claude and ChatGPT
Give Claude or ChatGPT live access to your Garmin activities, sleep, HRV and stress data through MCP, so it answers from your real numbers, not a screenshot.
corosai-coachingtraining-load
COROS AI Coach: What Your Watch Data Can and Cannot Do
COROS EvoLab already measures your fitness and fatigue. An AI coach adds what the watch cannot: a decision about today, built from every app you use.
garmintraining-loadacute-load
The Garmin Fitness and Fatigue Chart, Explained
Garmin does not draw the fitness and fatigue chart you are looking for. Here is what Acute Load, Load Ratio, Training Status and Training Readiness mean.
ourawhooprecovery
Oura vs WHOOP: Which One Reads Recovery Better?
Oura and WHOOP measure the same night and often disagree. Here is exactly what each one samples, why the scores diverge, and which belongs on your body.
whoopgarminendurance
WHOOP vs Garmin for Endurance Athletes: Is the Strap Worth It?
You already own the watch. This is the honest answer on whether WHOOP tells an endurance athlete anything Garmin's Training Readiness does not already say.
csscritical-swim-speedswimming
Critical Swim Speed: How to Find and Train Your CSS Pace
Critical Swim Speed is your sustainable threshold pace in the pool. Here is how to test it with two time trials, what it means, and how to build training zones from it.
ftpcritical-powercycling
FTP vs Critical Power: Which Threshold Should You Train By?
FTP and Critical Power both estimate your sustainable cycling effort, but they are built differently. Here is how they diverge, how to test each, and which to use.
normalized powercyclingpower meter
Normalized Power: What It Is and Why It Beats Average Power
Normalized Power estimates what a variable ride really cost you, as if you had held a steady effort. Here is how it differs from average power, how it is calculated, and how it feeds intensity factor and TSS so your training load reflects reality.
tempo runthresholdlactate threshold
Tempo Runs: What They Are, the Right Pace, and How to Do Them
A tempo run is sustained effort at or just below your lactate threshold - comfortably hard, holdable for 20-40 minutes. Here is what a tempo run actually is, how to find the right pace by feel, heart rate, and race times, and how to fit it into a week without turning every run into a grind.
tsstraining stress scoretraining load
Training Stress Score (TSS): What It Is and How to Use It
Training Stress Score puts a single number on how hard a session was, combining duration and intensity. Here is how TSS is calculated for cycling, running, and swimming, what the numbers mean, and how it feeds the fitness and fatigue model that drives smart training.
zone 2heart ratezone 2 heart rate
Zone 2 Heart Rate: How to Find Your Number (With a Chart by Age)
Your Zone 2 heart rate is roughly 60-70% of your maximum heart rate, but the population formulas are off by 10-12 bpm for most people. Here is how to find your real Zone 2 range using max HR, the MAF method, lactate threshold, and the data already sitting in your Garmin, Strava, or WHOOP.
training-planadaptive-trainingrecovery
Adaptive Training Plans: A Plan That Adjusts to Recovery
Most training plans break the first time life does. An adaptive plan rebalances around your recovery, your sleep, and the sessions you actually complete.
apple-healthapple-watchai-coaching
Apple Health AI Coach: Turn Watch Data Into Coaching
Your Apple Watch and iPhone already track everything. An AI coach reads your workouts, heart rate, sleep, and body data from Apple Health and acts on it.
mcpchatgptclaude
Connect Your Training Data to ChatGPT or Claude
Stop pasting screenshots into ChatGPT. Connect Garmin, WHOOP, Oura and more to Claude or ChatGPT so your AI actually sees your training data.
garmincorosapple-watch
Push Your AI Coach's Workouts Straight to Your Garmin Watch
AthleteData's AI coach builds your plan and auto-syncs each day's structured workout to your Garmin, COROS or Apple Watch, with on-device interval targets.
menstrual-cyclefemale-athletesrecovery
Training Around Your Menstrual Cycle: A Data Guide
How to train with your menstrual cycle instead of against it - what the research actually shows, why your recovery scores swing, and how to use your own data.
brick workoutstriathlonbike to run
Brick Workouts for Triathletes: The Complete Guide to Bike-to-Run Training
Everything triathletes need to know about brick workouts - the physiology, the types, the progression, and how AI tracks your bike-to-run transition performance over time.
Ironmantriathlontraining plan
Ironman Training with AI: Building a 20-Week Plan That Adapts to Your Life
How to structure a 20-week Ironman training plan using AI coaching - from base through taper - with adaptive load management, recovery monitoring, and race-week preparation.
triathlonAI coachingswim bike run
AI Triathlon Coach: How to Train Smarter Across Swim, Bike, and Run
How AI coaching helps triathletes manage training load across three disciplines, identify limiter sports, program brick workouts, and optimize recovery at 10-15 hours per week.
ai coachingpersonal trainingfitness
AI Coach vs Personal Trainer: An Honest Comparison
A detailed, no-hype comparison of AI fitness coaching and human personal trainers. What each does well, where each falls short, what the research says, and how to decide what's right for you.
alcoholrecoveryhrv
How Alcohol Affects Your Recovery Data (WHOOP, Oura, Garmin)
Your wearable knows when you've been drinking. Here's exactly what happens to your HRV, sleep stages, resting heart rate, and recovery scores after alcohol - from one drink to a big night out.
body recompositionfat lossmuscle gain
Body Recomposition Tracking: Why the Scale Lies and What to Measure Instead
Body recomposition - losing fat while gaining muscle - makes the scale useless. Here's how to track it properly using body composition data, strength PRs, and AI coaching.
data-driven trainingwearablestraining load
The Data-Driven Athlete: How to Actually Use Wearable and Training Data
You're generating thousands of data points every day from your wearables and training apps. Most of it is noise. Here's what actually matters, what the science supports, and how to turn raw numbers into better training decisions.
wearablesdata overwhelmmetrics
Fitness Data Overwhelm: The Only Metrics That Actually Matter
Modern wearables track hundreds of data points per day. Most of it is noise. Here's the evidence on which metrics actually predict performance and recovery - and why looking at less data often leads to better results.
garminrunningtraining status
Garmin AI Coach: Getting More From Your Garmin Watch Data
Your Garmin watch tracks activities, sleep, Body Battery, HRV, and training status. An AI coach reads all of it and gives you personalized training advice you won't find in Garmin Connect.
garmingarmin coachtraining plans
Garmin Coach vs AI Coach: What Your Watch Data Is Missing
Garmin Coach offers free training plans for 5K, 10K, and half marathon - but it only scratches the surface of what your Garmin watch actually collects. Here's how an AI coach does more with the same data.
hevyweightliftingstrength training
Hevy AI: What the App Tracks and What an AI Coach Adds
Hevy logs every set and rep but does not tell you when to push, back off, or change the program. Here is exactly what an AI coach adds on top of the log.
hrvrecoverytraining
HRV-Guided Training: How to Use Heart Rate Variability to Train Smarter
Heart rate variability tells you how your body is handling stress. Here's how to actually use it - what the science says, how devices differ, and a practical framework for adjusting your training based on HRV trends.
hybrid trainingconcurrent trainingstrength training
Hybrid Athlete Training: Combining Strength and Endurance
How to build a hybrid training program that gets you strong and fit at once. What the interference effect really costs, and how to program your week.
marathonheart raterunning
Marathon Training With Heart Rate Data: A Complete Guide to Racing Smarter
Heart rate data turns marathon training from guesswork into a feedback loop. Here's how to use HR zones, cardiac decoupling, and recovery metrics to train and race better.
ourasleeprecovery
Oura Ring AI Coaching: Turn Readiness and Sleep Data Into Training Decisions
The Oura Ring tracks sleep stages, HRV, body temperature, and readiness. Here's how an AI coach uses that data to adjust your training day by day.
overtrainingrecoveryhrv
Overtraining Signs: What Your Wearable Data Looks Like Before Burnout
Your body sends warning signals before overtraining sets in. Here's how to read them in your HRV, resting heart rate, sleep stages, recovery scores, and workout performance data.
periodizationprogrammingtraining plan
Periodization for Recreational Athletes: A No-Nonsense Guide
Periodization sounds like something only Olympic coaches worry about. It's not. Here's how to use simple training phases to get stronger, fitter, and more consistent - without a sports science degree.
resting heart raterecoveryfitness
Resting Heart Rate Trends: The Simplest Metric You're Probably Not Using Well
Resting heart rate is the most accessible fitness and recovery metric your wearable tracks. Here's how to actually interpret RHR trends - what the numbers mean, what moves them, and how to use them to train smarter.
sleeprecoveryperformance
Sleep and Training Performance: What the Research Says and How to Use Your Data
Sleep is the single most powerful recovery tool available to athletes. Here's what happens when you get enough, what breaks down when you don't, and how to use wearable sleep data to make smarter training decisions.
stravarunningcycling
Strava Analytics: The Numbers Your Activity Feed Doesn't Show You
Strava records every run, ride, and swim you do. But the feed stops at one activity at a time. Here's how a private analytics dashboard turns that history into trends you can actually read.
deloadrecoveryhrv
When to Deload: Using Data Instead of Arbitrary Schedules
Stop deloading every fourth week because a program told you to. Your body gives clear, measurable signals when it actually needs a deload - here's how to read them.
whooprecoveryhrv
WHOOP AI Coach: Using Recovery and Strain Data to Train Smarter
WHOOP gives you a recovery score every morning. An AI coach takes that score - plus HRV, sleep, and strain data - and tells you what to actually do with it.
whoopouragarmin
WHOOP vs Oura vs Garmin: Which Recovery Score Is Right for You
WHOOP scores recovery against yesterday's strain, Oura off overnight HRV, Garmin folds both into Training Readiness. Where they disagree, and which to trust.
zone 2aerobic baseendurance
Zone 2 Training: The Most Misunderstood Workout in Endurance Fitness
Most people think they're training in Zone 2 but are actually going too fast. Here's what Zone 2 really is, what the science says about its benefits, how to find your personal Zone 2 heart rate, and how to use data from Strava, Garmin, and other platforms to stay honest.