Join the SEMIPRO team for a 16-week community coaching program, where you'll train and ride with other riders; master your nutrition; and build on-the-bike strength.
SEMIPRO's cycling training community coaching approach engages our members in a blend of learning, motivation, and unique training challenges to make base training fun and motivating. Whether you ride indoors or outdoors, road, gravel or mountain bike, why train alone when you can train together?
Our foundation program starts November 27, 2023.
The program takes a 'whole athlete' approach and combines the most important aspects of endurance performance into a single program. The program's pillars are training, nutrition, and strength.
Coach Damian Ruse designed your cycling training program, customised to your event focus, training history, needs, and schedule. Nutrition and strength training are built in to maximise your results.
The program is designed, implemented, and coached by professional and world-class coach Damian Ruse. Get all the email support coaching on-demand you need and weekly checkins to focus on what matters.
The program gives you a personalised training plan and structured workouts targeted at your ability and current fitness level.
Fed up with solo training? Join Your Tribe and Train Together! Become part of our vibrant cycling community, where you'll train alongside professional coaches and athletes. Engage in exciting challenges, expand your knowledge, and conquer your goals as a team.
Jessica Eden
Recreational Road Cyclist
Nic Stuber
Recreational Road and MTB Cyclist
Sam Hill
Zwift Academy Finalist 2021 and Amateur Cyclist
Marcus Cuely
Ex-professional Cyclist
Lars Hugo Braadland
Recreational MTB Cyclist
Yes this is obvious but a working bike is the needed for the program but it doesn't matter what type of bike it is.
Power is an important metric to measure progress. This can be on the bike or integrated into a smart trainer.
Heart rate is often forgotten these days but plays an important part in measuring your intensity.
Get step-by-step guides and clear and concise explanations of every part of the program
Designed by Professional
Coach Damian Ruse
We don't limited communication because its essential to understand your needs, and work together to achieve your goals
Nutrition is an important part of the program and it built in to help perform at your best and maximise your results on + off the bike
Get a TrainingPeaks account so you can get clear feedback and guidance on your training sessions
To ensure that your training is focused, effective, and efficient after the program we provide a guide to our process
Join the SEMIPRO team for a 16-week community coaching program, where you'll train and ride with other riders; master your nutrition; and build on-the-bike strength.
After reserving your spot or joining the Foundation Program you will be contacted and asked to fill in an onboarding form so we have all of your goals, event focus, training history, needs, and schedule.
The program is a 16-week cycling training and nutrition program focused on lifting the level of your cycling and setting the fitness foundations for a big 2024. You get extensive testing, a training plan, and email support.
The program is matched to your availability with extras when you have spare time. You will receive a fitness survey asking you about your training history and availability.
All workouts are written and loaded in “Structured” format so you can complete them outdoors using your Garmin or other head unit, or you can complete them indoors on popular programs like Zwift.
We use email so we can rapidly answer your questions and have one-on-one dialogue surrounding coaching advice and methods.
Our ongoing program is always educational. Damian teaches, not just coaches. Our entire program is based on “teaching you to be a better athlete”, meaning we improve you physically and mentally, but also improve your knowledge through education.
We believe this program can be a valuable and valid tool for most cyclists of any level. We often compare the program to pre-made training plans and one-on-one coaching, and each option has its own benefits.
A 16-week customised training plan built to fit your available weekly training hours and a full nutritional program with both training and event guidance. Plus "top level" education and support.
There are no monthly charges in the first 16-weeks. It's a one-off price. You can stop at any time and you will always have access to the training and assessment tools for life!
No. The workouts can be done both indoors and outdoors. The workouts are built in TrainingPeaks' structured format, which means that when you do them indoors, they can be loaded directly to Zwift, TrainerRoad, other online programs, or your trainer. To do them outdoors, simply follow the workout outline as you would any other workout. If you're not sure how to load workouts to third-party apps, just email; we'll help with any technical support you need.
We are not just experts in training, but also in the online programs and indoor trainers involved in the program. The program is designed to walk you through the set up in a simple manner.
Yes, and it's free! Sign up for a TrainingPeaks basic account here. During your time in the program you will be upgraded to Premium.
Yes! You can link your TrainingPeaks and Zwift accounts so that each day's workout is loaded automatically. We will also have group workouts on Zwift.
No. The workouts can be done on any trainer, bike, or system, as well as outdoors. The workouts are built in TrainingPeaks' structured format and can be loaded directly to any third-party app connected to TrainingPeaks.
The program focuses on building your foundational fitness for the next year. This can mean you use it to prepare for success in any event. This program is designed to build and maximise your cycling performance.
Yes! We can change plans for a fee.
Of course! And if you need some help, we're available to answer questions on email to help you establish the perfect training program for your needs.
No. Our nutrition program is geared to help everyone improve and optimise their daily nutrition and fueling for training. It will help you determine your personal energy and macro needs based on your body composition goals (fat loss, weight/lean mass gain, or weight maintenance) within the overall context of optimising your training, recovery, and performance.
Absolutely. In fact, there is probably no greater way to enhance adaptation to exercise strain than fueling your body correctly.
