You can read about hos I adapted my cycling single day alrounder plan for ultra cycling.
The other feature I use is the AI Conversational Coach to blunce ideas or ask questions. Recently I asked it about managing dehydration as we hsve had an extended heatwave in the UK and Europe. The checklist is direct outout from the AI conversational coach.
Endurance Event Early Warning Signs Checklist
□ Dehydration Signs
- □ Thirst and dry mouth
- □ Dark yellow urine or infrequent urination
- □ Early fatigue or feeling “heavy” at easy effort
- □ Dizziness or lightheadedness (especially on standing)
- □ Mild headache
- □ Muscle cramps
□ GI Distress Signs
- □ Loss of appetite or interest in eating/drinking
- □ Stomach discomfort, mild nausea, or bloating
- □ Burping, reflux, or “sour” stomach feeling
- □ Mild abdominal cramps or sensation that fluids/food “sit heavy”
- □ Sudden dislike of previously acceptable foods/gels
□ Red-Flag Combination Signs
- □ Sudden performance drop not explained by fatigue or fueling
- □ Rising RPE (effort feels much harder than usual at normal paces/watts)
- □ Struggling to drink/tolerate fluids or nutrition
- □ Sweating less than usual, dry/hot skin
- □ Persistent urge to vomit or actual vomiting (especially bile/empty stomach)
What To Do if You Notice These Signs:
- Slow down your effort immediately
- Take small, frequent sips of water or electrolyte solution
- Pause solid food until symptoms improve
- Find shade or a cool area if possible
- If symptoms persist/worsen, STOP and seek help