twenty-four: AI recommendations

 1
 2
 3
 4
 5
 6
 7
 8
 9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34

prompt := fmt.Sprintf(`Generate personalized meal recommendations for today.

Current fitness metrics:
- CTL (fitness): %.1f
- ATL (fatigue): %.1f
- Form: %.1f
- Training load ramp rate: %.1f%%

Recent activities (last 7 days):
%s

Upcoming workouts (next 24 hours):
%s

Provide meal recommendations for:
- Breakfast
- Lunch
- Dinner
- Snacks

Focus on:
1. Recovery nutrition if fatigued (high ATL)
2. Fuel for upcoming hard workouts
3. Lighter meals on rest days
4. Practical, simple meals

Format as markdown with sections.`,
    wellness.CTL,
    wellness.ATL,
    wellness.Form,
    wellness.Ramp,
    formatRecentActivities(recentActivities),
    formatUpcomingWorkouts(upcomingWorkouts),
)

 1
 2
 3
 4
 5
 6
 7
 8
 9
10
11
12

func fetchFitnessContext() (AthleteWellness, []Workout, []Workout, error) {
    // Get current wellness metrics
    wellness, _ := fetchWellness()

    // Recent activities (past 7 days)
    recent, _ := fetchActivities(time.Now().AddDate(0, 0, -7), time.Now())

    // Upcoming workouts (next 24 hours)
    upcoming, _ := fetchWorkouts(time.Now(), time.Now().AddDate(0, 0, 1))

    return wellness, recent, upcoming, nil
}

 1
 2
 3
 4
 5
 6
 7
 8
 9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35

# Meal Plan for October 12, 2025

Your form is +5.2 today (fitness outpacing fatigue). You have an easy 30-minute swim later and light gym work tomorrow.

## Breakfast
- Greek yogurt with granola and berries
- Two eggs (scrambled or over-easy)
- Toast with avocado
- Coffee

Focus on protein and moderate carbs. You're recovered, but no need to carb-load.

## Lunch
- Grilled chicken salad with mixed greens
- Quinoa or brown rice (1 cup)
- Olive oil and balsamic dressing
- Apple

Light but satisfying. Save bigger carbs for dinner if the swim feels harder than expected.

## Dinner
- Salmon (6oz) or chicken breast
- Roasted vegetables (broccoli, carrots, sweet potato)
- Small portion of pasta or rice
- Side salad

Protein-focused recovery meal. You're not depleted, but protein helps overnight repair.

## Snacks
- Protein shake (if needed post-workout)
- Mixed nuts (almonds, cashews)
- Banana with peanut butter
- Dark chocolate (because why not)

Light snacks. You don't need heavy fuel today - focus on protein and healthy fats.

 1
 2
 3
 4
 5
 6
 7
 8
 9
10
11
12
13
14
15

apiVersion: batch/v1
kind: CronJob
metadata:
  name: daily-dining-recommendations
spec:
  schedule: "0 11 * * *"  # 4am PT = 11am UTC
  jobTemplate:
    spec:
      template:
        spec:
          containers:
          - name: curl
            image: curlimages/curl:latest
            args:
            - "curl -X POST http://dining/generate"

 1
 2
 3
 4
 5
 6
 7
 8
 9
10
11
12
13
14
15
16

http.HandleFunc("/feedback", handleFeedback)

func handleFeedback(w http.ResponseWriter, r *http.Request) {
    meal := r.FormValue("meal")        // breakfast, lunch, dinner, snacks
    feedbackType := r.FormValue("type") // liked, modified, skipped, didnt_like
    notes := r.FormValue("notes")       // optional

    feedback := MealFeedback{
        Type:      feedbackType,
        Timestamp: time.Now().Format(time.RFC3339),
        Notes:     notes,
    }

    // Save to S3 under today's dining history
    saveFeedback(meal, feedback)
}

 1
 2
 3
 4
 5
 6
 7
 8
 9
10
11
12
13
14
15
16
17
18
19
20
21
22
23

Generate a personalized stretching routine for today.

Recent activities:
{activities}

Upcoming workouts:
{upcoming}

Training context:
{context}

Create a 10-15 minute routine focusing on:
1. Areas worked recently (soreness prevention)
2. Prep for upcoming workouts
3. General mobility maintenance

Format as markdown with:
- Warmup (light movement)
- Main stretches (hold times, reps)
- Focus areas (tight spots)
- Cooldown (relaxation)

Be specific: "Hold for 30 seconds, 2 sets per side" not "stretch hamstrings."

 1
 2
 3
 4
 5
 6
 7
 8
 9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26

func generateStretchingPlan() (string, error) {
    // Load prompt template
    template, _ := os.ReadFile("stretching_prompt.txt")

    // Get context
    recent, _ := fetchRecentActivities(7)
    upcoming, _ := fetchUpcomingWorkouts(1)
    context := buildTrainingContext(recent, upcoming)

    // Replace variables
    prompt := string(template)
    prompt = strings.ReplaceAll(prompt, "{activities}", formatActivities(recent))
    prompt = strings.ReplaceAll(prompt, "{upcoming}", formatWorkouts(upcoming))
    prompt = strings.ReplaceAll(prompt, "{context}", context)

    // Call Claude
    response, _ := claudeClient.Messages.Create(context.Background(), &anthropic.MessageCreateParams{
        Model:     "claude-sonnet-4-20250514",
        MaxTokens: 1024,
        Messages: []anthropic.MessageParam{
            anthropic.NewUserMessage(anthropic.NewTextBlock(prompt)),
        },
    })

    return response.Content[0].Text, nil
}

 1
 2
 3
 4
 5
 6
 7
 8
 9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53

# Daily Stretching - October 12, 2025

You ran 5 miles yesterday and have an easy swim later today. Focus on lower body recovery and shoulder mobility prep.

## Warmup (3 minutes)
- Arm circles: 10 forward, 10 backward
- Leg swings: 10 per leg (forward/back, side-to-side)
- Cat-cow spine stretch: 10 slow reps

## Main Stretches

### Lower Body (post-run recovery)
1. **Standing quad stretch**
   - Hold wall for balance
   - Pull heel to glutes
   - Hold 30 seconds, 2 sets per leg

2. **Hamstring stretch**
   - One leg elevated on chair/table
   - Lean forward from hips (straight back)
   - Hold 30 seconds, 2 sets per leg

3. **Calf stretch**
   - Front foot elevated on step
   - Keep heel down, lean forward
   - Hold 30 seconds, 2 sets per leg

### Upper Body (swim prep)
4. **Shoulder circles**
   - Arms extended at sides
   - 10 circles forward, 10 backward
   - 2 sets

5. **Doorway chest stretch**
   - Arm at 90° on doorframe
   - Step through, feel stretch across chest
   - Hold 30 seconds per side

6. **Tricep overhead stretch**
   - Reach behind head
   - Pull elbow with other hand
   - Hold 30 seconds per arm

## Focus Areas
- Hip flexors (tight from running)
- IT band (roll if available)
- Lower back (gentle twists)

## Cooldown (2 minutes)
- Child's pose: 60 seconds
- Lying spinal twist: 30 seconds per side

Total time: ~12 minutes

 1
 2
 3
 4
 5
 6
 7
 8
 9
10
11
12
13
14

apiVersion: batch/v1
kind: CronJob
metadata:
  name: daily-stretching-recommendations
spec:
  schedule: "0 11 * * *"  # 4am PT
  jobTemplate:
    spec:
      template:
        spec:
          containers:
          - name: curl
            args:
            - "curl -X POST http://workouts/stretching/generate"

 1
 2
 3
 4
 5
 6
 7
 8
 9
10
11

prompt += fmt.Sprintf(`
Yesterday's feedback:
- Breakfast: %s (%s)
- Lunch: %s (%s)
- Dinner: %s (%s)

Adjust today's recommendations based on preferences.`,
    yesterdayFeedback["breakfast"].Type,
    yesterdayFeedback["breakfast"].Notes,
    // ...
)