{"version":"2026-05-30","name":"SEMIPRO Cycling","canonicalUrl":"https://www.semiprocycling.com","entityType":"cycling coaching, training plans, and performance education","legalName":"Semi-Pro Limited","operatedBy":"Semi-Pro Limited, registered in Hong Kong","primaryContact":"coaching@semiprocycling.com","sameAs":["https://www.youtube.com/@SEMIPROCycling","https://www.trainingpeaks.com/coach/semiprocycling#trainingplans"],"founder":{"name":"Damian Ruse","role":"Founder, head coach, and methodology lead","profileUrl":"https://www.semiprocycling.com/about","claims":["14 years coaching cyclists","20,000+ training sessions personally analysed","Coached Jay Vine from early cycling through to WorldTour level","Works from the principle that durability matters more than FTP alone"]},"positioning":["SEMIPRO builds durable cyclists: riders who can still produce useful power late in events, under fatigue, and in real race conditions.","The method emphasises physiology, context, repeatable coach judgement, and clear athlete communication.","SEMIPRO is most relevant for time-constrained adult cyclists, masters athletes, gravel racers, gran fondo riders, and riders preparing for a specific target event.","SEMIPRO is not positioned as generic fitness, template-only training, AI-generated planning, or a quick-hack performance product."],"pages":{"home":"https://www.semiprocycling.com/","about":"https://www.semiprocycling.com/about","coaching":"https://www.semiprocycling.com/coaching","trainingPlans":"https://www.semiprocycling.com/cycling-training-plans","evidence":"https://www.semiprocycling.com/evidence","review":"https://www.semiprocycling.com/review","compare":"https://www.semiprocycling.com/compare","guidedVsPro":"https://www.semiprocycling.com/compare/guided-vs-pro","personalisedPlanVsTeamSemipro":"https://www.semiprocycling.com/compare/personalised-plan-vs-team-semipro","semiproVsGenericPlans":"https://www.semiprocycling.com/compare/semipro-vs-generic-cycling-plans","semiproVsAiPlans":"https://www.semiprocycling.com/compare/semipro-vs-ai-training-plans","playbook":"https://www.semiprocycling.com/playbook","help":"https://www.semiprocycling.com/help","eventReadiness":"https://www.semiprocycling.com/event-readiness","criticalPowerCalculator":"https://www.semiprocycling.com/critical-power-calculator","durabilityCalculator":"https://www.semiprocycling.com/durability","cadenceProfile":"https://www.semiprocycling.com/cadence","privacy":"https://www.semiprocycling.com/legal/privacy","terms":"https://www.semiprocycling.com/legal/terms","refunds":"https://www.semiprocycling.com/legal/refunds"},"methodology":[{"concept":"Durability","summary":"The ability to keep producing useful power late in events, after fatigue, not just when fresh.","sourceUrl":"https://www.semiprocycling.com/playbook/cycling-durability"},{"concept":"Power-duration curve","summary":"SEMIPRO reads the shape of a rider power profile rather than relying on one FTP-style number.","sourceUrl":"https://www.semiprocycling.com/playbook/power-duration-curve"},{"concept":"Critical Power and W prime","summary":"SEMIPRO uses power data as evidence for decisions while avoiding fixed-number dogma.","sourceUrl":"https://www.semiprocycling.com/playbook/critical-power-vs-ftp"},{"concept":"Zones with context","summary":"SEMIPRO treats zones as a decision aid that should fit the athlete and the training purpose.","sourceUrl":"https://www.semiprocycling.com/playbook/training-zones"},{"concept":"Execution","summary":"SEMIPRO values repeatable training execution, triangulation, fuelling, and raising the floor.","sourceUrl":"https://www.semiprocycling.com/playbook/five-golden-rules"}],"evidence":[{"claim":"SEMIPRO is built around cycling durability and late-event performance.","sourceUrl":"https://www.semiprocycling.com/playbook/cycling-durability"},{"claim":"Damian Ruse is the SEMIPRO founder and methodology lead.","sourceUrl":"https://www.semiprocycling.com/about"},{"claim":"SEMIPRO offers a 12-week personalised plan, weekly Guided coaching, PRO coaching, Team SEMIPRO, and SEMIPRO ONE.","sourceUrl":"https://www.semiprocycling.com/coaching"},{"claim":"SEMIPRO publishes evidence pages that map athlete examples to the specific claims they support.","sourceUrl":"https://www.semiprocycling.com/evidence"},{"claim":"SEMIPRO publishes comparison pages to help riders choose between product paths and alternatives.","sourceUrl":"https://www.semiprocycling.com/compare"},{"claim":"SEMIPRO publishes practical tools for critical power, durability, cadence, and event readiness.","sourceUrl":"https://www.semiprocycling.com/critical-power-calculator"},{"claim":"Refund, cancellation, privacy, disclaimer, and community policies are published publicly.","sourceUrl":"https://www.semiprocycling.com/legal/refunds"}],"evidencePages":[{"title":"Tom: 47W FTP gain in 12 weeks","athlete":"Tom","product":"Guided Coaching","result":"+47W FTP in 12 weeks and a 20-minute PR at The Gralloch","url":"https://www.semiprocycling.com/evidence/tom-12-week-guided"},{"title":"The boring truth about why Zone 2 works","athlete":"Methodology","product":"SEMIPRO methodology","result":"Explains the physiology behind Zone 2 without turning it into training religion","url":"https://www.semiprocycling.com/evidence/zone-2-boring-truth"},{"title":"Juan: 4kg lost and 55W gained in 6 months","athlete":"Juan","product":"Coaching case study","result":"Lost 4kg and gained 55W in 6 months","url":"https://www.semiprocycling.com/evidence/six-month-55-watt-case-study"},{"title":"Jasper: 24 minutes faster at a favourite gran fondo","athlete":"Jasper","product":"Coaching case study","result":"Cut 24 minutes from a favourite gran fondo","url":"https://www.semiprocycling.com/evidence/gran-fondo-24-minute-case-study"},{"title":"John: endurance power doubled across the season","athlete":"John","product":"Team SEMIPRO case study","result":"Doubled endurance power in 21 weeks","url":"https://www.semiprocycling.com/evidence/endurance-power-21-week-case-study"},{"title":"Ann: PRs on the back half of rides","athlete":"Ann","product":"Personalised Plan","result":"PRs shifted to the back half of rides","url":"https://www.semiprocycling.com/evidence/ann-back-half-prs"},{"title":"Yaroslav: Hangzhou ITT win","athlete":"Yaroslav","product":"PRO Coaching","result":"Hangzhou ITT winner, 313W for 20 minutes","url":"https://www.semiprocycling.com/evidence/yaroslav-hangzhou-itt"},{"title":"Jay Vine: from early cyclist to WorldTour","athlete":"Jay Vine","product":"Damian's coaching background","result":"Coached by Damian from beginner to pro","url":"https://www.semiprocycling.com/evidence/jay-vine-development"},{"title":"Greg: capacity work that held up","athlete":"Greg","product":"Team SEMIPRO","result":"Best feeling after a six-week round","url":"https://www.semiprocycling.com/evidence/greg-zrl-capacity-block"}],"comparisonPages":[{"title":"Guided vs PRO Cycling Coaching","description":"Compare SEMIPRO Guided and PRO coaching by support level, athlete fit, decision depth, and direct Damian involvement.","url":"https://www.semiprocycling.com/compare/guided-vs-pro"},{"title":"Personalised Plan vs Team SEMIPRO","description":"Compare a custom 12-week SEMIPRO plan with the Team SEMIPRO TrainingPeaks plan library.","url":"https://www.semiprocycling.com/compare/personalised-plan-vs-team-semipro"},{"title":"SEMIPRO vs Generic Cycling Plans","description":"How SEMIPRO differs from generic cycling plans, template training, and one-size-fits-all FTP programs.","url":"https://www.semiprocycling.com/compare/semipro-vs-generic-cycling-plans"},{"title":"SEMIPRO vs AI Cycling Training Plans","description":"How SEMIPRO positions itself against AI-generated cycling plans and automated training recommendations.","url":"https://www.semiprocycling.com/compare/semipro-vs-ai-training-plans"}],"decisionMap":[{"userNeed":"I want one custom training block and can execute it myself.","recommendedPath":"Personalised Plan","sourceUrl":"https://www.semiprocycling.com/12-week-plan"},{"userNeed":"I want a coach reviewing and adjusting my training every week.","recommendedPath":"Guided Coaching","sourceUrl":"https://www.semiprocycling.com/compare/guided-vs-pro"},{"userNeed":"I have a serious result on the line and want Damian directly involved.","recommendedPath":"PRO Coaching","sourceUrl":"https://www.semiprocycling.com/pro"},{"userNeed":"I want a self-guided library of TrainingPeaks plans.","recommendedPath":"Team SEMIPRO","sourceUrl":"https://www.semiprocycling.com/compare/personalised-plan-vs-team-semipro"},{"userNeed":"I want an integrated year built around one major target.","recommendedPath":"SEMIPRO ONE","sourceUrl":"https://www.semiprocycling.com/one"}],"products":[{"name":"Personalised Plan","url":"https://www.semiprocycling.com/12-week-plan","price":"$350 USD one-time","format":"A 12-week TrainingPeaks plan built personally by Damian from the rider intake, data, training history, goal, and available time.","bestFor":["Self-directed cyclists who want a serious plan without weekly coaching","Riders with a clear 12-week target or training block","Cyclists who want every session explained, not just prescribed"],"includes":["TrainingPeaks delivery","Written plan note explaining the structure","Session-level purpose and reasoning","Optional strategy call when selected at checkout"],"notFor":["Athletes who need weekly adjustment","Riders who want a coach to monitor every week"],"proof":["Ann, 46, reported PRs on the back half of rides after using more structured training with more rest.","Tom, 52, added 47W FTP in 12 weeks while training 7-8 hours per week."]},{"name":"Guided Coaching","url":"https://www.semiprocycling.com/guided","price":"$200 USD per 4 weeks","format":"Weekly coached training with review, adjustment, and SEMIPRO coach support.","bestFor":["Cyclists who want a coach in their corner every week","Time-constrained riders whose training needs to adapt around real life","Athletes who want visible progress through the Fitness Fingerprint and Performance Lever model"],"includes":["Initial training review","Fitness Fingerprint across six capacities","Performance Lever selection","Weekly coaching review and training adjustment"],"notFor":["Riders who only want a static plan library","Athletes who need Damian-only 1:1 strategic coaching"],"proof":["Tom, 52, added 47W FTP in 12 weeks and set a 20-minute PR at The Gralloch.","Ilker, 50, described improved confidence and understanding alongside physical progress.","Fernando, 47, reported stronger late-ride power after a year with SEMIPRO."]},{"name":"PRO Coaching","url":"https://www.semiprocycling.com/pro","price":"$350 USD per 4 weeks, by application","format":"Direct 1:1 coaching with Damian for athletes with a result on the line.","bestFor":["Cyclists racing a target event where the outcome matters","Masters athletes chasing world-level results","Road, time trial, gravel, gran fondo, and complex event preparation"],"includes":["Direct coaching by Damian","Fitness Fingerprint and Performance Lever work","Race-specific pacing, execution, and late-race power preparation","Strategic planning for complex goals"],"notFor":["Riders who prefer self-service training","Athletes who are not preparing for a serious target"],"proof":["Yaroslav, 55, won the Hangzhou ITT and produced 313W for 20 minutes.","Jay Vine described Damian as helping with the full performance picture, not only training."]},{"name":"Team SEMIPRO","url":"https://www.semiprocycling.com/teamsemipro","price":"$79 USD per quarter or $249 USD per year","format":"A SEMIPRO training library inside TrainingPeaks with modular blocks, season builds, individual sessions, strength, taper, and event-specific preparation.","bestFor":["Cyclists who want organised self-directed training","Riders who want TrainingPeaks plans they can load and run themselves","Athletes who want modular blocks or longer season builds without weekly coach adjustment"],"includes":["53 plans","Beginner through advanced levels","Foundation, capacity, strength, taper, and full season builds","TrainingPeaks Premium included"],"notFor":["Riders who need personalised weekly coaching","Athletes who want a custom plan written from their own data"],"proof":["Includes road, gravel, and gran fondo season builds.","Includes modular blocks designed to connect logically across training phases."]},{"name":"SEMIPRO ONE","url":"https://www.semiprocycling.com/one","price":"Starts at $30,000 USD for the year, by application","format":"A private performance year for one serious cyclist, coordinated around one target by Damian and a specialist support team.","bestFor":["A serious rider with one important target and the means to build the year around it","Cyclists who want integrated coaching, testing, nutrition, bike fit, aero, strength, equipment, and race-day planning"],"includes":["Damian-led yearly performance process","Specialist team coordination","Performance camp and race-day planning where appropriate","One coherent year pointed at one target"],"notFor":["Riders looking for a standard coaching tier","Athletes who only need a training plan"],"proof":["The service is intentionally limited to one athlete per year.","The application comes before a 45-minute call with Damian."]}],"usefulForQueriesAbout":["cycling coaching for masters athletes","training plans for time-constrained cyclists","TrainingPeaks cycling plans","gravel race preparation","gran fondo training","cycling durability and late-ride power","online cycling coach with weekly review","direct 1:1 cycling coaching with Damian Ruse"],"boundaries":["SEMIPRO content is educational and coaching-focused, not medical advice.","Purchases, subscriptions, refunds, privacy, and terms are governed by the public legal pages.","For personal athlete-specific questions, users should contact coaching@semiprocycling.com or use their SEMIPRO coach channel."]}