Cycling Training Plans

Personalized training plans plan exactly how long, hard and frequently you need to ride your bike to prepare and perform at your cycling event — or just to maintain fitness.




Join the Training Club to get unlimited training plans, support, accountability, and expert coaching — all you need to succeed.

Designed to be flexible and still allow for progress. Each workout is prioritised from most to least important in a weekly Workout Stack and delivered every Monday. This gives you the power to move workouts around your busy schedule. Including the ability to adjust your workouts when the inevitable illness, injury or travel occur.




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High-Performance Fitness
In the Time You Have Right Now

What if you could have a structured training plan personalized to your goals with the flexibility to move workouts around your busy schedule?

Do any of these sound familiar?…

  • You're training is interrupted by travel or illness every couple of months (or weeks) - and you struggle to build your fitness or maintain the fitness you have already built.
  • You have a very busy life and find it hard to fit your training around your life.
  • Your work travel has a significant impact on your ability to effectively follow any training program.

At it’s core, cycling is an endurance sport, which means that 'conventional training' has you riding for hours and hours and hours to see any improvements in your fitness. This has always been a big challenge if you don't have that time to dedicate to cycling.

You know this frustration if you:

  • Have young children
  • Have a demanding job
  • Travel a lot for either for work or leisure

The list above is not filled with obstacles - they are your priorities, I get that. I also get that you want to feel fit, achieve your goals, and just be stronger in your rides and races.

Don’t let your lack of time get in the way of your cycling fitness and goals.

Let me introduce you to Alex...

Alex is a busy professional living in Oslo, Norway. In 2014 Alex went all in to achieve his cycling goals, which was admirable as he was a complete beginner ;)

He sacrificed going out, drinking alcohol, and truthfully his creative work probably suffered as well.

Alex made HUGE fitness gains that year increasing his FTP by 13.8% and 5 minute power by 22.4%.

He also had some impressive results, including:

  • 1st (out of 217) at Nordfjordrittet
  • 66th (out of 12,000) at L'Etape du Tour

But here's the problem...

Under a 'conventional training' plan, he didn't have the time to ride and do everything else he wanted. Basically, have a life as well riding.

Don't get me wrong, he loved the challenge of training, it just wasn't sustainable. So the following year we parted ways as coach and athlete. Alex started a company, feel in love and moved on with his life.

But then on November 8, 2016 I got the following email from him.

"Could you write a custom plan for me? The objective for the plan would be to WIN (or at least PR) on Nibberittet:

I know this is a monumental(!) - and possibly unrealistic goal.

I would love the program to be untraditional and use the 80/20 principle?

Goal: 1 hour (hopefully) race winning steady state FTP effort in the middle of June 2017.


The program should have a “minimum requirement” (the 20%) where all the meat lies. This part could max out at 7 hours for winter, (Nov, December, January, February.) And at 11 Hours for summer. (March, April, May, July.)

Also add the 80% maxing out at a total of around 12 hours for winter and 18 hours for summer in less detail. However, I don´t expect to be able to follow the full program most of the time.

To have a realistic chance at winning, I think the I would need to finnsih in around 1:02:30 :-S! 2014s time was 1:07:30. This is probably somewhat unrealistic, however, if the whole season leads up to this race, who knows? And its a goooood challange!

ps. 2: keep in mind, workout "startup costs" of 1 hour before and 1 hour after. So batched workouts are helpful. Try to find a sweetspot here :-)

So I wrote a program that met this strict criteria - a program that would give Alex the fitness needed to achieve his goal.

The Result? It was a success...

Spurred on by Alex's success

I started applying the same training principles with the other busy professionals I coach (think Start ups and University professors rather than pro cyclists).

And I had more success - podiums at State titles and National rounds of CX events...

So I worked hard to develop a system to help time-poor cyclists.

Imagine having the exact next steps mapped out to maximise your training time.

Introducing...

The Training Club

What is the Training Club?…

The Training Club is an online training and coaching membership that provides all the training plans, support, accountability, and expert coaching you need to succeed. Designed to be flexible and still allow for progress for time-poor athletes.

A new personalized training plan is built for you by Coach Damian Ruse every 12 weeks. Each workout is prioritised from most to least important in a weekly Workout Stack and delivered every Monday. This gives you the power to move workouts around your busy schedule. Including the ability to adjust your workouts when the inevitable illness, injury or travel occur.

This Online Training and Coaching
Program is Unique for 3 Reasons:

  • You'll get a personalized 12-week training program that is tailored to your unique goals and physiology.
  • You can move around your workouts using our Drag ‘n Drop Training Plans - Your weekly Workout Stack™ is delivered every Monday where you can drag and drop each session around your weekly schedule - and move them day-by-day if something pops up.
  • Personal coaching and expert advice when you need it. Get honest advice on all things cycling - including your training. We will always be connected online so I can look up your training at any time.

The Club is NOT for you if...

  • You’re under 21
  • You don’t have a full time job and/or you don’t have kids
  • You don't have limited time to train
  • You’re looking for magic wand or a quick fix to instantly transform your fitness

  • You’re looking to have someone hold your hand throughout the entire training process

  • You're looking to get a training plan but not implement it. Please go away

  • You can't commit at least 6 hours a week to improving your fitness

The Club IS for for you if...

  • You want to overcome limited training hours and traditional training plans

  • You want to stop blindly trying 'traditional' training and start riding smarter

  • You feel like you've gotten as far as you can on your own and are ready for an extra push to take you the rest of the way to success

  • You're willing to invest at least 6 hours a week on improving your fitness

  • You're focused on the long term — and you understand there will always be ups-and-downs, but that you can make HUGE gains by training smarter

  • You’ve tried a bunch of different approaches to get fitter and stronger — and haven’t found one that works for YOU yet!

The Training Club includes…

  • Personalized and ongoing training plans tailored to your unique goals and physiology.
  • Every 12-weeks you'll get a training plan built by me (Coach Damian) with the exact next steps to achieve your specific cycling and fitness goals. It's delivered weekly (every Monday) with the option to have it emailed to you daily — so you don't need to think about what to do next...just show up and do the work!


  • Strength & Conditioning Routines with Video so you can add effective off-bike training.
  • No bells and whistles and flashy feel-good extras that do nothing for you in the long run. If you will benefit from strength training (hint: almost everyone will) then it will be in your training plan.


  • Unlimited email correspondence so you can get guidance and honest advice on all things cycling.
  • Get the advice you need when it matters the most. Even if you are highly motivated and don't need hand-holding with your everyday training, there are times when a quick bit of advice from an experienced coach can 10x your chances of reaching your goals.


  • Access to our private Strava Club to get support, motivation, and help from our community.
  • To accompany the rest of the program. Our Strava club is a great way kickstart relationships with cyclists all over the world and get the motivation keep going when you're sick or away from the bike.


  • A Premium TrainingPeaks account so you can monitor your training and access your workouts on your phone.
  • TrainingPeaks is a powerful training tool and the hub of the entire system. We will both have access to all of your data and workouts. Learn to diagnose training issues or I can help steer you back on course after setbacks.

    Sign up below to get started...

    Get Started Now For Just

    $147 / Quarter


    Save $89 — Pay Yearly

    If you have any questions or concerns
    about the program, email me.
    I'm happy to help
    Contact Us


    These cyclists increased their fitness
    and confidence in The Club

    An UNBEATABLE Guarantee:
    Try Semi-Pro Training Club for a full 30-days, 100% risk-free

    Try an entire 30-day training block. If you think you don’t get value for money or your performance didn't improve in the first 30 days of the program, I insist that you get 100% of your money back. I'll even eat the credit-card processing fees.

    It's simple: Join the membership and try it for yourself. If the personalised training, coaching, and community don't help improve your life in 30 days, I want you to email me. Show me you did the workouts, and I'll give you all your money back.

    This guarantee lasts 30 days, which completely covers a full block of training. That means you can try an ENTIRE block of training and then decide if it's right for you.

    Frequently Asked Questions

    What equipment do I need for the membership? You don't actually need any specific equipment except for a bicycle. Absolutely no need to have a power meter. We can train you using perceived effort, heart rate or power. These are all training intensity prescriptions and you will learn how to use them in your training plan.

    It is handy for your workouts and development to have at least a heart rate monitor and/or a power meter. A cadence sensor is also a nice to have but not necessary.

    What types of events do are your training plans for? We are able to train you for events or fitness. Examples of goals we have written training plans for include;

    • Cycling touring plans that you can use to train for your monumental or Hors Cat climbs like the Stelvio and Alpe d'Huez - and the rest of your trip.
    • Specific training plans for cross country (XCO) and marathon mountain bike events.
    • Big rides like Amy's ride and the qualifier, MS Gong ride, etc.
    • All Gran Fondos and Sportives around the world - including the Haute Route!
    • All types of road racing, from criteriums to Time Trials and multi-day events.

    Does it matter what age I am? Do you have specific programs for over 50s? The plans work for all age groups including 50+ riders. We adjust your program to cater for older athletes to help with slower recovery times - and add specific strength workouts.

    Can you help me even if I am a beginner? We can help you even if you’ve only been training for racing for a few months - or even brand new to cycling.

    I work shifts, can you plan the training around my schedule? We can accommodate your training for your work schedule. Example: if you’re a fly in fly out worker. Just sign up, fill in our onboarding form and we'll make sure your plan is tailored to your unique situation.

    Also, the drag n' drop system allows days can be changed/swapped around for those who work weekends etc.

    I don't have a lot of time to train, will this still work for me? Our plans are designed to help you maximise your fitness in the available time you have to train. Most of our sessions are no more than an hour during the week so if you only have up to 1 hour a day to train during the week, this will work perfectly.

    Once I sign up, is my training plan customised to allow for personal requirements? We take your entire life circumstances into consideration and base your program on your assessments, background, short- and long-term goals, current volume, current workload, age, sport ages, performance disparities, and much more.

    Do I have to start as soon as I sign up? You don’t have to start training right away, you can delay the start of your training.

    Can I use this training with my indoor trainer? We provide trainer files for every workout. You don’t even need a smart trainer, you can use any trainer to do our programs. If you have a smart trainer you can upload the workouts to TrainerRoad, Zwift or any other indoor training software.

    What currency is the price in? The price is in USD. If you are not from the US there is no issues as you will you will be billed in USD. Your payment will be based on the exchange rate at the time your payment is processed on your credit card regardless of which country you are joining from. The process is seamless so you don’t have to have US dollars to join. We use a ‘shopping cart’ to securely process our online payment so it’s all secure.

    What's the deal with your pricing? Members pay either a quarterly ($147) or annual ($499) fee.

    Am I locked in for a set amount of time? There is no locked in contract, you can cancel at any time. If you sign up and try it and don't think it was worth it in the first 30 days then just let us know and we will refund your money. After then your membership renews every 12 weeks until you choose to cancel it. You can cancel it by contacting us and we will cancel it for you – at any time. If you contact us we typically process your cancellation within 24hrs during the business days. We do this to ensure that there is no risk to you to sign up and try it out - so you really have nothing to lose by signing up.

    Get Started Now For Just

    $147 / Quarter


    Save $89 — Pay Yearly

    If you have any questions or concerns
    about the program, email me.
    I'm happy to help
    Contact Us


    Before I forget, let me introduce myself…

    Hi, I'm Damian Ruse. Head Coach and Founder of Semi-Pro Cycling.

    I help time-poor cyclists maximise their training time to build high-performance fitness in the the time they have right now.

    I do this through our membership program, the Training Club where I use a blend of data driven analysis (WKO4 performance modelling, academic research, and personal case studies) and time-saving training methods to build high-performance fitness in less time.

    The cyclists I coach are at all different levels and across the globe, but they share one thing in common - they don't have the time for 'traditional' training plans. That's why I have slowly focussed my efforts on maximising performance from the least amount of time.

    It’s really easy to get started.

    You just click the ‘Sign Up Now’ button at the bottom of this page. This will take you to a payment page where you can pay with your credit card. You will then be directed to an Athlete Onboarding form where we collect your details and information about your cycling to get the process started.

    Once you decide to get started here’s what’s going to happen.

    We will contact you via email with the log-in details for your Premium TrainingPeaks account. We will then load the first week of workouts into TrainingPeaks - testing!

    After the first week we will have the data from your tests, and the information from the Athlete Onboarding form, we will start to understand for your dreams, motivations, goals, strengths, weaknesses etc.

    We will then start building a program for you in Training Peaks, where we will prescribe all workouts from then on.

    Workouts will be loaded into Training Peaks every Monday for the following week. This is where you are able to move them around based on your schedule for the week.

    To make the best use of your coaching and training - and to help us write the most effective program for your circumstances, fill in all important dates of races and non-bike related commitments into the Training Peaks calendar when you first start and whenever they come up.

    Get Started Now For Just

    $147 / Quarter


    Save $89 — Pay Yearly

    If you have any questions or concerns
    about the program, email me.
    I'm happy to help
    Contact Us


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