Breakthrough Cycling Performance Plateaus

A twelve-week cycling performance program designed to identify, target and eliminate performance plateaus.

Being stuck at the same level sucks

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.

A complete system

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.

12-weeks of training

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.

Unlimited Support

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.

Targeted, Structured, and Flexible

The program gives you a personalised training plan and structured workouts targeted at your performance limiter, ability and current fitness.

Breakthrough in less time

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.

A program that delivers results

Dropped 4:17 on Favourite KOM (17% Faster!)

"Just returned from a most awesome and fast Beach Rd ride today!! Totally smashed my Sandy to Mordy normal segment! Fast bunch and I didn’t get dropped - woohoo!"

Jessica Eden

Recreational Road Cyclist

Solid 18% increase in threshold

"My primary reason to join was to work through plateau's I had hit. 

Like most people life always gets in the way, and Damian consistently did his utmost to adapt the training based on my current state. 

Always providing information and specific details about prescribed sessions really adds context and gave me faith knowing I was making the most of my training time."

Nic Stuber

Recreational Road and MTB Cyclist

Lost 3kg in 3 weeks

“The best part was, it wasn't a traumatic experience, like weight-loss normally is.”

Sam Hill

Zwift Academy Finalist 2021 and Amateur Cyclist

An 8.8% gain!

“Damian's wealth of technical knowledge, patience, and people skills provided a clear pathway to large performance gains on the bike.

New, challenging and individually tailored sessions kept training difficult, yet rewarding and consistently mentally stimulating."  

Marcus Cuely

Ex-professional Cyclist

Damian by my side, supporting and cheering

"I have learned a lot about how I can work toward my goal of becoming a better cyclist and have much better confidence in my training.

I can highly recommend him to anyone, young or old, who wants to take his or her cycling to a new level."

Lars Hugo Braadland

Recreational MTB Cyclist

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What do you need to join?

A Bike

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 Meter

Power is an important metric to measure progress. This can be on the bike or integrated into a smart trainer.

Heart Rate Monitor

Heart rate is often forgotten these days but plays an important part in measuring your intensity.

What’s included?


Get step-by-step guides and clear and concise explanations of every part of the program

12-week training plan
and library

Customised to your event focus, training history, needs, and schedule (including keeping the group rides you love doing)

Unlimited email support

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

TrainingPeaks account

Get a TrainingPeaks account so you can get clear feedback and guidance on your training sessions

Clear success roadmap

To ensure that your training is focused, effective, and efficient after the program we provide a guide to our process

Pricing Plan

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.

12-week Breakthrough Program
$447 USD
12 week custom training plan
Pre-built plan library (Lifetime access)
12 week Premium Training Peaks account
12 week coach email support
Complete nutrition coach system
Ongoing Monthly Coaching
$147 USD
Monthly custom training plans
Pre-built plan library (Lifetime access)
Premium Training Peaks account
Coach check-ins and ride analysis
Complete strength plans

How do you join?

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.


What is included in the program?

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.

How many hours a week is training?

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.

How can I complete my workouts?  Indoor?  Outdoor?

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.

How do I get coaching in the program?

We use email so we can rapidly answer your questions and have one-on-one dialogue surrounding coaching advice and methods.

Are there education programs?

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.

Other Questions

Is the program right for me?

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.

What does the program include?

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.

Is there a monthly charge?

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!

Do the workouts have to be done indoors?

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.

I've never used Zwift, virtual training, or a smart trainer. Do I need to have everything set up before I join?

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.

Do I need a TrainingPeaks account?

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.

Can I link my TrainingPeaks workouts to Zwift?

Yes! You can link your TrainingPeaks and Zwift accounts so that each day's workout is loaded automatically.

Do I have to use 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.

Is the training plan focused on a specific event?

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.

Can I alter or change my training plan?

Yes! We supply programs for a range of available training time, typically between 6-14 hours a week.

I only have 6-8 hours a week to train. Can I do the program?

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.

Nutrition Questions

Is the nutrition program all about weight loss?

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.

Will a nutrition program really help my training?

Absolutely. In fact, there is probably no greater way to enhance adaptation to exercise strain than fueling your body correctly.

Still have questions?

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