The time-constrained rider
Five to ten hours a week. A job. A life. You are not adding more time. You need every hour you have to count, in the right order, for the right reasons.
The SEMIPRO Playbook
Fourteen years of coaching, written down in full.
Power, data, zones, periodisation, intensity, execution, durability. The complete picture. This is the what and the why. The how applied to your situation is coaching, and that is what I do. But this you can have for free.
Written by Damian Ruse
Founder of SEMIPRO Cycling. Fourteen years coaching cyclists from beginners to the WorldTour.
Who this is built for
Two riders. One method.
Most of what's in here applies to every cyclist. The application is calibrated for these two.
40+ / 50+
The masters rider
Your body does not respond the way it used to. Recovery takes longer. What worked five years ago does not anymore. The seven-day training week is borrowed from professional cycling, and it does not fit you. Most of the cycling internet is written for someone half your age. This is not that.
If you are either of these riders, this method is for you. The masters layer runs through every chapter and we flag it as we go.
The Method
The five pillars.
Five ideas that hold everything else up. Tap to expand.
The Chapters
The ten chapters.
Start at the beginning, or jump to the question you are trying to answer.
00How I Coach. Fourteen years, distilled.Where this all came from. Who it is for. What you are getting.Opening01Power and data without the religionCritical Power, W prime, and why fresh numbers stop explaining.Pillar 202Reading your numbers. The power-duration curve.Your curve is a fingerprint. Four rider types, and why profiles lie.Pillar 203Levels, zones, and why yours are probably wrongWhy fixed percentages fail, and the four-zone system I use instead.Pillar 204The durability layer. Capacity vs access.The missing layer in most training. Four components, one durability curve.Pillar 105What three hours actually does to youSix systems, hour by hour. Why fatigue is also the strongest training signal you have.Pillar 106Periodisation without the textbookWhy the base-build-peak model breaks, and how signal-based blocks work in real life.Pillar 407Building your engineThe aerobic base, the durability dial, and structuring the year.Pillar 308Intensity that earns its placeA workout hierarchy. Rider-type sessions. When to start a block and when to end one.Pillar 409Execution. The five golden rules.Discipline, triangulation, decoupling, raising the floor, precision nutrition.Pillar 5
Why this is free. Module 0 says it directly. The what and the why is what you can have. The how, applied to your situation, is coaching. Read everything here. Use whatever is useful. When the application is what you need, that is what I do.