A twelve-week cycling performance program designed to identify, target and eliminate performance plateaus.
A performance plateau is the point where your performance levels off and you are no longer able to make progress or improvements. If you are experiencing a performance plateau, there are many things you can try to push through it. This program is made to identify the exact reason why you are not progressing, design a plan to help, and support you to breakthrough to the next level.
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.
There is nothing off the shelf about this program. It's done-for-you and built around your performance needs and your life. Nutrition is 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 performance limiter, ability and current fitness.
We take less time to get results than other programs because of how focussed we are in finding the one thing that is holding you back.
We remove the guesswork and research time and build a structure around a singular training focus so you aren’t wasting time that is better spent improving.
The program is done-for-you and built around you and your life and what you’re already doing on the bike. We just take what you’re already doing and refine it.
The training is actually easier than you might think. Most people are training too hard and burn out, especially with overly intense interval training sessions that don’t allow for enough recovery.
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
Customised to your event focus, training history, needs, and schedule (including keeping the group rides you love doing)
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
When you join the Breakthrough Program we begin with the 12-week Breakthrough Program so we really get to know who you are as a rider and what training you respond to, and you are well on your way to being a whole athlete. After 12 weeks, you are then automatically rolled into monthly coaching at $147 a month for as long as it works for you.
Joining the Cycling Performance Breakthrough Program is a selective process. Unfortunately, there is no direct sign-up option on the website.
The only way to join is by filling out the application form. If you're interested in joining, you can apply for the program by clicking on the Apply now button below.
The team will evaluate your application, and if everything looks good, you will be sent a way to sign up.
If you can't wait to start, there is an alternative option called the "Rider Type Assessment". This option allows you to fast-track the onboarding process and join SEMIPRO right away. To access this, follow the link below to the Rider Type Assessment page.
The program is a 12-week cycling training and nutrition program focused on lifting the level of your cycling by breaking through a cycling performance plateau. You get extensive testing, a customised training plan, and email support. We then roll into a ongoing monthly program to make sure you keep your momentum and maximise your progress.
The program is matched to your availability. You will receive a fitness survey asking you about your training history and availability. Based on that and testing results, we will suggest a program ranging from 6-8 hours cycling hours per week, to 8-10, 10-12, 12-14, to >14 cycling hours per week.
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. There is also freedom to ride with others and this can be built into the program.
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 12-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. Then we roll into monthly coaching to maximise your gains and keep you progressing.
There are no monthly charges in the first 12-weeks. It's a one-off price and then we move into a monthly plan. 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.
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 your specific training to breakthrough your specific plateau. 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 supply programs for a range of available training time, typically between 6-14 hours a week.
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.
