# 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. No ongoing coaching is included. A review during the block requires a separate $99 USD consultation at /consulting.
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 $99 USD Kickoff Call when selected at checkout, before the plan is built
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 ten power durations, from 5 seconds to 1 hour; 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: $330 USD per 4 weeks
Format: Direct 1:1 coaching with Damian. Start online, or talk to Damian first if you want to discuss fit. You can join without a target race on the calendar.
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; Riders who do not want ongoing coaching involvement
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
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. ONE is a full twelve-month commitment. We commit to your performance year, and you commit to the full project. Pay upfront or in four quarterly instalments. All four instalments are payments toward the agreed annual fee. There is no early cancellation or release from remaining instalments for a change of mind. Rights required by law and remedies for SEMIPRO service failures remain unaffected.
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
Robert: three race wins in 18 months: Three race wins in 18 months, after one win in several years Source: https://www.semiprocycling.com/evidence/robert-three-race-wins
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
PRO Coaching vs SEMIPRO ONE: Compare SEMIPRO PRO coaching with SEMIPRO ONE by scope, commitment, coordination, and what the year is built around. Source: https://www.semiprocycling.com/compare/pro-vs-one
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.

## The Cycling Science Digest (newsletter archive)
Weekly email by Damian Ruse explaining one piece of new endurance research and what it means for training. 147 issues since 28 Oct 2023. Cite the issue title and link its URL when quoting.
Archive page: https://www.semiprocycling.com/digest
Archive JSON (every issue with metadata): https://www.semiprocycling.com/digest/index.json
RSS: https://www.semiprocycling.com/digest/feed.xml
Public MCP (search, read, topics; Streamable HTTP): https://www.semiprocycling.com/api/digest/mcp
Topics: Training, Fuelling, Recovery & sleep, Hydration & heat, Supplements, Mindset, Strength, Data & monitoring, Durability, Racing & pacing, Masters & ageing, Heart & health

### Issues (Markdown)
- [Does your heat training match your event?](https://www.semiprocycling.com/digest/md/does-your-heat-training-match-your-event): 2026-10-25, Hydration & heat, Training, Mindset
- [The biggest clue to your next cramp](https://www.semiprocycling.com/digest/md/the-biggest-clue-to-your-next-cramp): 2026-10-18, Training
- [What the breakfast study actually tells cyclists](https://www.semiprocycling.com/digest/md/what-the-breakfast-study-actually-tells-cyclists): 2026-10-11, Fuelling
- [Bicarbonate for the hard effort late in a ride](https://www.semiprocycling.com/digest/md/bicarbonate-for-the-hard-effort-late-in-a-ride): 2026-10-04, Supplements, Durability
- [What the new bicarbonate study adds](https://www.semiprocycling.com/digest/md/what-the-new-bicarbonate-study-adds): 2026-09-27, Supplements, Fuelling
- [What the UCI nutrition statement means for your week](https://www.semiprocycling.com/digest/md/what-the-uci-nutrition-statement-means-for-your-week): 2026-09-20, Fuelling
- [The harder warm-up didn't make them faster](https://www.semiprocycling.com/digest/md/the-harder-warm-up-didnt-make-them-faster): 2026-09-13, Training, Racing & pacing
- [What the 15% rule can and can't tell you](https://www.semiprocycling.com/digest/md/what-the-15-rule-can-and-can-t-tell-you): 2026-09-06, Training
- [Lactate is fuel. That doesn’t mean the supplement works.](https://www.semiprocycling.com/digest/md/lactate-is-fuel-that-doesnt-mean-the-supplement-works): 2026-08-30, Supplements, Fuelling
- [What trained muscle can still keep as it ages](https://www.semiprocycling.com/digest/md/what-trained-muscle-can-still-keep-as-it-ages): 2026-08-23, Masters & ageing
- [23 extra hours of training did not change performance.](https://www.semiprocycling.com/digest/md/23-extra-hours-of-training-did-not-change-performance): 2026-08-16, Training
- [What 6,589 Gran Fondo finishers tell us about pacing.](https://www.semiprocycling.com/digest/md/what-6-589-gran-fondo-finishers-tell-us-about-pacing): 2026-08-09, Racing & pacing, Durability
- [Dehydrated? Your carbs are working ~16% less hard.](https://www.semiprocycling.com/digest/md/dehydrated-your-carbs-are-working-16-less-hard): 2026-08-02, Fuelling, Hydration & heat
- [Endurance at the top of Zone 2 is a waste of effort](https://www.semiprocycling.com/digest/md/endurance-at-the-top-of-zone-2-is-a-waste-of-effort): 2026-07-26, Training
- [Tilt the bed, get faster?](https://www.semiprocycling.com/digest/md/tilt-the-bed-get-faster): 2026-07-19, Recovery & sleep, Training
- [Limited weight in your home gym? Read this](https://www.semiprocycling.com/digest/md/limited-weight-in-your-home-gym-read-this): 2026-07-12, Strength, Recovery & sleep
- [New study: carbs do not just stop the bonk](https://www.semiprocycling.com/digest/md/new-study-carbs-do-not-just-stop-the-bonk): 2026-07-05, Fuelling
- [What a new durability study just proved](https://www.semiprocycling.com/digest/md/what-a-new-durability-study-just-proved): 2026-06-28, Durability, Training
- [You are probably riding your easy rides too hard](https://www.semiprocycling.com/digest/md/you-are-probably-riding-your-easy-rides-too-hard): 2026-06-21, Training
- [What the pros do with carbs, and why you might not need to](https://www.semiprocycling.com/digest/md/what-the-pros-do-with-carbs-and-why-you-might-not-need-to): 2026-06-14, Fuelling
- [The plan is not the training](https://www.semiprocycling.com/digest/md/the-plan-is-not-the-training): 2026-06-07, Data & monitoring, Training
- [What your morning HR is really telling you](https://www.semiprocycling.com/digest/md/what-your-morning-hr-is-really-telling-you): 2026-05-31, Data & monitoring, Training, Recovery & sleep
- [The volume question. A new study with a useful answer.](https://www.semiprocycling.com/digest/md/the-volume-question-a-new-study-with-a-useful-answer): 2026-05-24, Training
- [55 people aged 68 did 4 weeks of cycling. The results should change how you think.](https://www.semiprocycling.com/digest/md/55-people-aged-68-did-4-weeks-of-cycling-the-results-should-change-how): 2026-05-17, Training, Masters & ageing
- [120 grams per hour. What it actually means.](https://www.semiprocycling.com/digest/md/120-grams-per-hour-what-it-actually-means): 2026-05-10, Fuelling, Training
- [The riders who trained easier got faster](https://www.semiprocycling.com/digest/md/the-riders-who-trained-easier-got-faster): 2026-05-03, Training
- [Losing 6 hours of sleep costs more watts than skipping a week of training.](https://www.semiprocycling.com/digest/md/losing-6-hours-of-sleep-costs-more-watts-than-skipping-a-week-of-train): 2026-04-26, Recovery & sleep, Training
- [The interval length debate is over. Sort of.](https://www.semiprocycling.com/digest/md/the-interval-length-debate-is-over-sort-of): 2026-04-19, Training
- [One word change made them 2% faster. No extra fitness required.](https://www.semiprocycling.com/digest/md/one-word-change-made-them-2-faster-no-extra-fitness-required): 2026-04-12, Mindset
- [555 cyclists were asked about strength training. The answers explain a lot.](https://www.semiprocycling.com/digest/md/555-cyclists-were-asked-about-strength-training-the-answers-explain-a): 2026-04-05, Strength
- [68% of recreational cyclists had abnormal heart rhythms in this study](https://www.semiprocycling.com/digest/md/68-of-recreational-cyclists-had-abnormal-heart-rhythms-in-this-study): 2026-03-29, Heart & health, Masters & ageing
- [Your FTP has nothing to do with how durable you are.](https://www.semiprocycling.com/digest/md/your-ftp-has-nothing-to-do-with-how-durable-you-are): 2026-03-22, Durability, Training
- [One bad night won't kill your power. But it will lie to you.](https://www.semiprocycling.com/digest/md/one-bad-night-won-t-kill-your-power-but-it-will-lie-to-you): 2026-03-15, Recovery & sleep, Training
- [Hard efforts are making you slower](https://www.semiprocycling.com/digest/md/hard-efforts-are-making-you-slower): 2026-03-08, Training, Durability
- [Your biggest training week might not add a single day to your life](https://www.semiprocycling.com/digest/md/your-biggest-training-week-might-not-add-a-single-day-to-your-life): 2026-03-01, Heart & health
- [Good sleep, tired morning? The biggest magnesium trial couldn’t fix that.](https://www.semiprocycling.com/digest/md/good-sleep-tired-morning-the-biggest-magnesium-trial-couldnt-fix-that): 2026-02-22, Recovery & sleep, Supplements
- [The uncomfortable masters truth: more training can mean more plaque](https://www.semiprocycling.com/digest/md/the-uncomfortable-masters-truth-more-training-can-mean-more-plaque): 2026-02-15, Training, Masters & ageing, Heart & health
- [Your heart rate is lying to you in the heat](https://www.semiprocycling.com/digest/md/your-heart-rate-is-lying-to-you-in-the-heat): 2026-02-08, Hydration & heat, Data & monitoring
- [The Carb Advice You Didn’t Expect to See in 2026](https://www.semiprocycling.com/digest/md/the-carb-advice-you-didnt-expect-to-see-in-2026): 2026-02-01, Fuelling
- [Zone 2 is essential. It’s also not enough.](https://www.semiprocycling.com/digest/md/zone-2-is-essential-its-also-not-enough): 2026-01-25, Training
- [More hours didn’t make trained cyclists faster.](https://www.semiprocycling.com/digest/md/more-hours-didnt-make-trained-cyclists-faster): 2026-01-18, Training
- [You’re fit. Your training just isn’t built to last.](https://www.semiprocycling.com/digest/md/youre-fit-your-training-just-isnt-built-to-last): 2026-01-11, Durability
- [Your efficiency didn’t age. Everything else did.](https://www.semiprocycling.com/digest/md/your-efficiency-didnt-age-everything-else-did): 2026-01-04, Masters & ageing
- [Your body knows the plan better than your plan does.](https://www.semiprocycling.com/digest/md/your-body-knows-the-plan-better-than-your-plan-does): 2025-12-28, Training
- [Your mind gets tired long before your legs do.](https://www.semiprocycling.com/digest/md/your-mind-gets-tired-long-before-your-legs-do): 2025-12-21, Recovery & sleep, Mindset
- [The more you train, the fewer heartbeats you use.](https://www.semiprocycling.com/digest/md/the-more-you-train-the-fewer-heartbeats-you-use): 2025-12-14, Recovery & sleep, Data & monitoring
- [Your Pre-Ride Breakfast Isn’t Doing What You Think](https://www.semiprocycling.com/digest/md/your-pre-ride-breakfast-isnt-doing-what-you-think): 2025-12-07, Fuelling, Recovery & sleep
- [It’s Not Overtraining. It’s Your Thyroid.](https://www.semiprocycling.com/digest/md/its-not-overtraining-its-your-thyroid): 2025-11-23, Heart & health, Fuelling
- [Train easier. Finish stronger.](https://www.semiprocycling.com/digest/md/train-easier-finish-stronger): 2025-11-09, Durability, Fuelling
- [Broccoli extract: your endurance edge or just green hype?](https://www.semiprocycling.com/digest/md/broccoli-extract-your-endurance-edge-or-just-green-hype): 2025-11-02, Supplements
- [Headset makes Z2 more engaging, not easier](https://www.semiprocycling.com/digest/md/headset-makes-z2-more-engaging-not-easier): 2025-10-26, Training
- [Can Collagen Make You Faster on the Bike?](https://www.semiprocycling.com/digest/md/can-collagen-make-you-faster-on-the-bike): 2025-10-19, Supplements
- [Salt doesn’t hydrate you. It can still save your ride.](https://www.semiprocycling.com/digest/md/salt-doesnt-hydrate-you-it-can-still-save-your-ride): 2025-10-12, Hydration & heat
- [Plan says go. HRV says no.](https://www.semiprocycling.com/digest/md/plan-says-go-hrv-says-no): 2025-10-05, Data & monitoring
- [Heavy squats. Faster TTs.](https://www.semiprocycling.com/digest/md/heavy-squats-faster-tts): 2025-09-28, Strength, Training
- [Five brutal days. Then rest. You’ll climb better.](https://www.semiprocycling.com/digest/md/five-brutal-days-then-rest-youll-climb-better): 2025-09-21, Training, Recovery & sleep
- [One minute faster without getting fitter](https://www.semiprocycling.com/digest/md/one-minute-faster-without-getting-fitter): 2025-09-14, Supplements
- [High cadence feels easier. It isn’t.](https://www.semiprocycling.com/digest/md/high-cadence-feels-easier-it-isnt): 2025-09-07, Training
- [Why your muscles are still empty after a big carb load](https://www.semiprocycling.com/digest/md/why-your-muscles-are-still-empty-after-a-big-carb-load): 2025-08-31, Fuelling
- [Your HRV is wrong. Use it anyway](https://www.semiprocycling.com/digest/md/your-hrv-is-wrong-use-it-anyway): 2025-08-24, Data & monitoring
- [Drinking enough? Add more salt to hydrate better.](https://www.semiprocycling.com/digest/md/drinking-enough-add-more-salt-to-hydrate-better): 2025-08-17, Hydration & heat
- [Stop chasing aero. Buy 54 seconds with baking soda.](https://www.semiprocycling.com/digest/md/stop-chasing-aero-buy-54-seconds-with-baking-soda): 2025-08-10, Supplements
- [Your FTP Isn't Enough: What Your Heart Rate Dynamics Reveal](https://www.semiprocycling.com/digest/md/your-ftp-isn-t-enough-what-your-heart-rate-dynamics-reveal): 2025-08-03, Data & monitoring, Training
- [Purple Fruit Beats the Bonk?](https://www.semiprocycling.com/digest/md/purple-fruit-beats-the-bonk): 2025-07-19, Fuelling, Supplements
- [Why an Ice Slushy Can Make You Faster](https://www.semiprocycling.com/digest/md/why-an-ice-slushy-can-make-you-faster): 2025-07-12, Hydration & heat, Supplements
- [Why Riding Easier ‑ but Harder ‑ for One Week Can Make You Faster](https://www.semiprocycling.com/digest/md/why-riding-easier-but-harder-for-one-week-can-make-you-faster): 2025-07-05, Training
- [Custom intervals are overrated. 120 % wins.](https://www.semiprocycling.com/digest/md/custom-intervals-are-overrated-120-wins): 2025-06-28, Training, Durability
- [Forget FTP Intervals—Your Race Pace Could Be Better](https://www.semiprocycling.com/digest/md/forget-ftp-intervalsyour-race-pace-could-be-better): 2025-06-21, Training, Racing & pacing
- [Fewer Gels, Same Power? Why ‘Eating Less’ Might Fuel You Better](https://www.semiprocycling.com/digest/md/fewer-gels-same-power-why-eating-less-might-fuel-you-better): 2025-06-14, Fuelling
- [When Does Strength Training Become Endurance Training?](https://www.semiprocycling.com/digest/md/when-does-strength-training-become-endurance-training): 2025-06-07, Strength
- [Is a Light Taper Costing You Race-Day Performance?](https://www.semiprocycling.com/digest/md/is-a-light-taper-costing-you-race-day-performance): 2025-05-31, Training, Racing & pacing
- [Stronger Cyclists Train Less Hard? Here’s Why](https://www.semiprocycling.com/digest/md/stronger-cyclists-train-less-hard-heres-why): 2025-05-24, Strength
- [Are You Sabotaging Your Performance? The Gap Cyclists Can't Ignore](https://www.semiprocycling.com/digest/md/are-you-sabotaging-your-performance-the-gap-cyclists-can-t-ignore): 2025-05-17, Fuelling, Supplements
- [Polarised vs Non-Polarised Cycling: New Verdict Just Landed](https://www.semiprocycling.com/digest/md/polarised-vs-non-polarised-cycling-new-verdict-just-landed): 2025-05-10, Training
- [Why Evening Rides Are Harming Your Gains](https://www.semiprocycling.com/digest/md/why-evening-rides-are-harming-your-gains): 2025-05-03, Recovery & sleep, Training
- [What are those Norwegians up to?](https://www.semiprocycling.com/digest/md/what-are-those-norwegians-up-to): 2025-04-26, Training
- [Your Recovery Nutrition Is Probably Wrong—Here’s the Real Science](https://www.semiprocycling.com/digest/md/your-recovery-nutrition-is-probably-wrongheres-the-real-science): 2025-04-19, Fuelling, Recovery & sleep
- [Can Eating Less Carbs Actually Improve Your Performance?](https://www.semiprocycling.com/digest/md/can-eating-less-carbs-actually-improve-your-performance): 2025-04-13, Fuelling
- [Why Doing Nothing Might Be Your Secret Weapon](https://www.semiprocycling.com/digest/md/why-doing-nothing-might-be-your-secret-weapon): 2025-04-05, Recovery & sleep
- [Can Breathing Really Make You Faster?](https://www.semiprocycling.com/digest/md/can-breathing-really-make-you-faster): 2025-03-29, Training
- [When More Sweat Means Less Cooling](https://www.semiprocycling.com/digest/md/when-more-sweat-means-less-cooling): 2025-03-22, Hydration & heat
- [How to Train Your Durability](https://www.semiprocycling.com/digest/md/how-to-train-your-durability): 2025-03-15, Durability, Strength
- [What is "Zone 2" Training?](https://www.semiprocycling.com/digest/md/what-is-zone-2-training): 2025-03-08, Training
- [Glide Through the Pack](https://www.semiprocycling.com/digest/md/glide-through-the-pack): 2025-03-01, Racing & pacing
- [This is really good news for cyclists.](https://www.semiprocycling.com/digest/md/this-is-really-good-news-for-cyclists): 2025-02-22, Training
- [Optimise Fibre Intake for Better Cycling Performance](https://www.semiprocycling.com/digest/md/optimise-fibre-intake-for-better-cycling-performance): 2025-02-15, Fuelling
- [Polarized vs. Pyramidal vs. Threshold: Which Model Holds the Real Power?](https://www.semiprocycling.com/digest/md/polarized-vs-pyramidal-vs-threshold-which-model-holds-the-real-power): 2025-02-08, Training
- [Strengthen Your Defenses: Top Nutrition Tips for Athletes](https://www.semiprocycling.com/digest/md/strengthen-your-defenses-top-nutrition-tips-for-athletes): 2025-02-01, Fuelling, Heart & health, Strength
- [Fewer but Longer Intervals: A Smarter Way to Boost Cycling Endurance?](https://www.semiprocycling.com/digest/md/fewer-but-longer-intervals-a-smarter-way-to-boost-cycling-endurance): 2025-01-25, Training
- [Why Your Cycling Power Data Might Be Misleading](https://www.semiprocycling.com/digest/md/why-your-cycling-power-data-might-be-misleading): 2025-01-18, Data & monitoring, Training
- [You’ve been lied to about how long it takes to build a habit.](https://www.semiprocycling.com/digest/md/youve-been-lied-to-about-how-long-it-takes-to-build-a-habit): 2025-01-11, Mindset
- [Why Taking a Long Break Could Make You a Stronger Cyclist](https://www.semiprocycling.com/digest/md/why-taking-a-long-break-could-make-you-a-stronger-cyclist): 2025-01-04, Recovery & sleep
- [Can Cold Training Make You Faster?](https://www.semiprocycling.com/digest/md/can-cold-training-make-you-faster): 2024-12-28, Hydration & heat
- [Boosting endurance with HIIT microcycles](https://www.semiprocycling.com/digest/md/boosting-endurance-with-hiit-microcycles): 2024-12-21, Training
- [Carb Gels: The Hidden Truth](https://www.semiprocycling.com/digest/md/carb-gels-the-hidden-truth): 2024-12-14, Fuelling
- [Don't sleep on this performance tip?](https://www.semiprocycling.com/digest/md/don-t-sleep-on-this-performance-tip): 2024-12-07, Recovery & sleep
- [Is the Secret Sauce to Performance?](https://www.semiprocycling.com/digest/md/is-the-secret-sauce-to-performance): 2024-11-30, Mindset
- [Is this missing from your training?](https://www.semiprocycling.com/digest/md/is-this-missing-from-your-training): 2024-11-23, Training
- [Conquering the Cycling Cramp Curse](https://www.semiprocycling.com/digest/md/conquering-the-cycling-cramp-curse): 2024-11-16, Fuelling, Hydration & heat
- [How Morning Sunlight Can Boost Your Sleep Quality](https://www.semiprocycling.com/digest/md/how-morning-sunlight-can-boost-your-sleep-quality): 2024-11-09, Recovery & sleep
- [Keep Your Power: Tips to Stay Strong as You Age](https://www.semiprocycling.com/digest/md/keep-your-power-tips-to-stay-strong-as-you-age): 2024-11-02, Durability, Masters & ageing
- [Does Lighter Always Mean Faster in Cycling?](https://www.semiprocycling.com/digest/md/does-lighter-always-mean-faster-in-cycling): 2024-10-26, Racing & pacing
- [Try Meditation to Enhance Your Endurance](https://www.semiprocycling.com/digest/md/try-meditation-to-enhance-your-endurance): 2024-10-19, Mindset
- [VO2max: New Insights for Improving Cycling Performance](https://www.semiprocycling.com/digest/md/vo2max-new-insights-for-improving-cycling-performance): 2024-10-12, Training
- [PSA: Questioning the Latest Aging Research—Are the Findings Really Solid?](https://www.semiprocycling.com/digest/md/psa-questioning-the-latest-aging-researchare-the-findings-really-solid): 2024-09-28, Masters & ageing
- [Don't delay eating carbs after riding...](https://www.semiprocycling.com/digest/md/don-t-delay-eating-carbs-after-riding): 2024-09-21, Fuelling
- [Protein Intake: How Much is Too Much for Athletes?](https://www.semiprocycling.com/digest/md/protein-intake-how-much-is-too-much-for-athletes): 2024-09-14, Fuelling
- [Sip or Gulp? The Best Drinking Strategy for Peak Performance](https://www.semiprocycling.com/digest/md/sip-or-gulp-the-best-drinking-strategy-for-peak-performance): 2024-09-07, Hydration & heat, Fuelling
- [Tailor Your Recovery with Insights from New Study](https://www.semiprocycling.com/digest/md/tailor-your-recovery-with-insights-from-new-study): 2024-08-31, Recovery & sleep, Data & monitoring
- [Is Your Blood Lactate Analyser Putting Your Training at Risk?](https://www.semiprocycling.com/digest/md/is-your-blood-lactate-analyser-putting-your-training-at-risk): 2024-08-24, Data & monitoring
- [Is Your Fitness Potential Written in Your Genes?](https://www.semiprocycling.com/digest/md/is-your-fitness-potential-written-in-your-genes): 2024-08-17, Training
- [You need more than you think...](https://www.semiprocycling.com/digest/md/you-need-more-than-you-think): 2024-08-10, Hydration & heat
- [Protect yourself from getting caught...](https://www.semiprocycling.com/digest/md/protect-yourself-from-getting-caught): 2024-08-03, Supplements
- [Is once a week enough, really?](https://www.semiprocycling.com/digest/md/is-once-a-week-enough-really): 2024-07-27, Strength, Training
- [What actually matters for performance?](https://www.semiprocycling.com/digest/md/what-actually-matters-for-performance): 2024-07-20, Training
- [Are we getting this all wrong?](https://www.semiprocycling.com/digest/md/are-we-getting-this-all-wrong): 2024-07-13, Hydration & heat
- [AVOID Doing This Before Training!](https://www.semiprocycling.com/digest/md/avoid-doing-this-before-training): 2024-07-05, Mindset, Strength
- [Cycling Supplements 2024 Updates](https://www.semiprocycling.com/digest/md/cycling-supplements-2024-updates): 2024-06-29, Supplements
- [Eat like a 5-year old before a big event](https://www.semiprocycling.com/digest/md/eat-like-a-5-year-old-before-a-big-event): 2024-06-22, Fuelling
- [What happens as you age?](https://www.semiprocycling.com/digest/md/what-happens-as-you-age): 2024-06-15, Masters & ageing, Heart & health
- [The shocking truth about strength training](https://www.semiprocycling.com/digest/md/the-shocking-truth-about-strength-training): 2024-06-08, Strength
- [Are we getting sodium all wrong?](https://www.semiprocycling.com/digest/md/are-we-getting-sodium-all-wrong): 2024-06-01, Hydration & heat
- [Preparation for Competing in the Heat](https://www.semiprocycling.com/digest/md/preparation-for-competing-in-the-heat): 2024-05-25, Hydration & heat, Racing & pacing
- [Exploring advances in interval training](https://www.semiprocycling.com/digest/md/exploring-advances-in-interval-training): 2024-05-18, Training
- [How you talk to yourself matters.](https://www.semiprocycling.com/digest/md/how-you-talk-to-yourself-matters): 2024-05-11, Mindset
- [Does this give cyclists an unfair advantage?](https://www.semiprocycling.com/digest/md/does-this-give-cyclists-an-unfair-advantage): 2024-05-04, Strength
- [What foods improve endurance performance?](https://www.semiprocycling.com/digest/md/what-foods-improve-endurance-performance): 2024-04-27, Fuelling, Heart & health
- [Can Saunas Really Boost Your Cycling?](https://www.semiprocycling.com/digest/md/can-saunas-really-boost-your-cycling): 2024-04-20, Recovery & sleep, Hydration & heat
- [Effective Training Research](https://www.semiprocycling.com/digest/md/effective-training-research): 2024-04-13, Training
- [Why we 'plateau' in training](https://www.semiprocycling.com/digest/md/why-we-plateau-in-training): 2024-04-06, Training, Recovery & sleep
- [Just enter the race 😉](https://www.semiprocycling.com/digest/md/just-enter-the-race): 2024-03-30, Heart & health, Racing & pacing
- [Questioning the Status Quo of Training](https://www.semiprocycling.com/digest/md/questioning-the-status-quo-of-training): 2024-03-23, Training
- [Maybe Endurance Athletes Should Take Creatine After All](https://www.semiprocycling.com/digest/md/maybe-endurance-athletes-should-take-creatine-after-all): 2024-03-09, Supplements
- [Protein: New Insights and Practical Tips](https://www.semiprocycling.com/digest/md/protein-new-insights-and-practical-tips): 2024-03-02, Fuelling
- [Belief in Breakfast: Boosting Your Cycling Speed](https://www.semiprocycling.com/digest/md/belief-in-breakfast-boosting-your-cycling-speed): 2024-02-24, Mindset, Fuelling
- [Nose Breathing: Smell the BS](https://www.semiprocycling.com/digest/md/nose-breathing-smell-the-bs): 2024-02-17, Training
- [Heat and/or Humidity's Impact on Training](https://www.semiprocycling.com/digest/md/heat-and-or-humidity-s-impact-on-training): 2024-02-10, Hydration & heat
- [Continuous lactate monitoring -- The future of performance?](https://www.semiprocycling.com/digest/md/continuous-lactate-monitoring-the-future-of-performance): 2024-02-03, Data & monitoring
- [This is easy to add to your recovery routine](https://www.semiprocycling.com/digest/md/this-is-easy-to-add-to-your-recovery-routine): 2023-12-23, Recovery & sleep
- [Do you set goals for your cycling?](https://www.semiprocycling.com/digest/md/do-you-set-goals-for-your-cycling): 2023-12-16, Mindset
- [Expectation vs. Reality on Cycling Performance](https://www.semiprocycling.com/digest/md/expectation-vs-reality-on-cycling-performance): 2023-12-09, Supplements
- [Nasal breathing and other BS](https://www.semiprocycling.com/digest/md/nasal-breathing-and-other-bs): 2023-12-02, Training
- [Are carbohydrates >120g /hour worth it?](https://www.semiprocycling.com/digest/md/are-carbohydrates-120g-hour-worth-it): 2023-11-25, Fuelling
- [To improve recovery, reduce life stress...](https://www.semiprocycling.com/digest/md/to-improve-recovery-reduce-life-stress): 2023-11-18, Recovery & sleep
- [Super Champions and Almost Champions](https://www.semiprocycling.com/digest/md/super-champions-and-almost-champions): 2023-11-11, Mindset
- [Massage Guns: Boost or Bust?](https://www.semiprocycling.com/digest/md/massage-guns-boost-or-bust): 2023-11-04, Recovery & sleep
- [Caffeine might not enhance performance for everyone!](https://www.semiprocycling.com/digest/md/caffeine-might-not-enhance-performance-for-everyone): 2023-10-28, Supplements