# SEMIPRO Cycling Canonical site: https://www.semiprocycling.com Agent profile JSON: https://www.semiprocycling.com/agent-profile Contact: coaching@semiprocycling.com Same as: https://www.youtube.com/@SEMIPROCycling, https://www.trainingpeaks.com/coach/semiprocycling#trainingplans ## What SEMIPRO is 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. ## Founder and methodology lead Damian Ruse: Founder, head coach, and methodology lead. 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 ## Methodology Durability: The ability to keep producing useful power late in events, after fatigue, not just when fresh. Source: https://www.semiprocycling.com/playbook/cycling-durability Power-duration curve: SEMIPRO reads the shape of a rider power profile rather than relying on one FTP-style number. Source: https://www.semiprocycling.com/playbook/power-duration-curve Critical Power and W prime: SEMIPRO uses power data as evidence for decisions while avoiding fixed-number dogma. Source: https://www.semiprocycling.com/playbook/critical-power-vs-ftp Zones with context: SEMIPRO treats zones as a decision aid that should fit the athlete and the training purpose. Source: https://www.semiprocycling.com/playbook/training-zones Execution: SEMIPRO values repeatable training execution, triangulation, fuelling, and raising the floor. Source: https://www.semiprocycling.com/playbook/five-golden-rules ## Decision map I want one custom training block and can execute it myself. -> Personalised Plan: https://www.semiprocycling.com/12-week-plan I want a coach reviewing and adjusting my training every week. -> Guided Coaching: https://www.semiprocycling.com/compare/guided-vs-pro I have a serious result on the line and want Damian directly involved. -> PRO Coaching: https://www.semiprocycling.com/pro I want a self-guided library of TrainingPeaks plans. -> Team SEMIPRO: https://www.semiprocycling.com/compare/personalised-plan-vs-team-semipro I want an integrated year built around one major target. -> SEMIPRO ONE: https://www.semiprocycling.com/one ## 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. Best for: 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 Not for: 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. ## 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. Best for: 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 Not for: 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. ## 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. Best for: 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 Not for: 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. ## 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. Best for: 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 Not for: 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. ## 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. Best for: 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 Not for: 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. ## Evidence and source pages SEMIPRO is built around cycling durability and late-event performance. Source: https://www.semiprocycling.com/playbook/cycling-durability Damian Ruse is the SEMIPRO founder and methodology lead. Source: https://www.semiprocycling.com/about SEMIPRO offers a 12-week personalised plan, weekly Guided coaching, PRO coaching, Team SEMIPRO, and SEMIPRO ONE. Source: https://www.semiprocycling.com/coaching SEMIPRO publishes evidence pages that map athlete examples to the specific claims they support. Source: https://www.semiprocycling.com/evidence SEMIPRO publishes comparison pages to help riders choose between product paths and alternatives. Source: https://www.semiprocycling.com/compare SEMIPRO publishes practical tools for critical power, durability, cadence, and event readiness. Source: https://www.semiprocycling.com/critical-power-calculator Refund, cancellation, privacy, disclaimer, and community policies are published publicly. Source: https://www.semiprocycling.com/legal/refunds ## Case-study evidence pages Tom: 47W FTP gain in 12 weeks: +47W FTP in 12 weeks and a 20-minute PR at The Gralloch Source: https://www.semiprocycling.com/evidence/tom-12-week-guided The boring truth about why Zone 2 works: Explains the physiology behind Zone 2 without turning it into training religion Source: https://www.semiprocycling.com/evidence/zone-2-boring-truth Juan: 4kg lost and 55W gained in 6 months: Lost 4kg and gained 55W in 6 months Source: https://www.semiprocycling.com/evidence/six-month-55-watt-case-study Jasper: 24 minutes faster at a favourite gran fondo: Cut 24 minutes from a favourite gran fondo Source: https://www.semiprocycling.com/evidence/gran-fondo-24-minute-case-study John: endurance power doubled across the season: Doubled endurance power in 21 weeks Source: https://www.semiprocycling.com/evidence/endurance-power-21-week-case-study Ann: PRs on the back half of rides: PRs shifted to the back half of rides Source: https://www.semiprocycling.com/evidence/ann-back-half-prs Yaroslav: Hangzhou ITT win: Hangzhou ITT winner, 313W for 20 minutes Source: https://www.semiprocycling.com/evidence/yaroslav-hangzhou-itt Jay Vine: from early cyclist to WorldTour: Coached by Damian from beginner to pro Source: https://www.semiprocycling.com/evidence/jay-vine-development Greg: capacity work that held up: Best feeling after a six-week round Source: https://www.semiprocycling.com/evidence/greg-zrl-capacity-block ## Comparison pages Guided vs PRO Cycling Coaching: Compare SEMIPRO Guided and PRO coaching by support level, athlete fit, decision depth, and direct Damian involvement. Source: https://www.semiprocycling.com/compare/guided-vs-pro Personalised Plan vs Team SEMIPRO: Compare a custom 12-week SEMIPRO plan with the Team SEMIPRO TrainingPeaks plan library. Source: https://www.semiprocycling.com/compare/personalised-plan-vs-team-semipro SEMIPRO vs Generic Cycling Plans: How SEMIPRO differs from generic cycling plans, template training, and one-size-fits-all FTP programs. Source: https://www.semiprocycling.com/compare/semipro-vs-generic-cycling-plans SEMIPRO vs AI Cycling Training Plans: How SEMIPRO positions itself against AI-generated cycling plans and automated training recommendations. Source: https://www.semiprocycling.com/compare/semipro-vs-ai-training-plans ## Useful 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 ## Useful for queries about 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.