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SEMIPRO CYCLING: Transition Level 4: Advanced

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SEMIPRO CYCLING: Transition Level 4: Advanced

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Damian Ruse

All plans by this Coach

Length

8 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description



SemiPro Cycling Logo

This 4-8 week plan is designed to maximise recovery, shed fatigue, and prepare you for the next training cycle. The focus is on active recovery with a reduced training load, including low-intensity rides and cross-training activities to maintain fitness while prioritising rest. This recovery phase establishes the foundation for your next phase of training.



Justine Barrow


Who is this plan for?


This plan is ideal for cyclists looking to prevent burnout and overtraining, ensuring proper recovery before starting their next cycle. It's suited for athletes needing a reset after a demanding training period or event.

Athlete Level and Training Approach


Level 3: Advanced



  • Experience: More than 3 years in the sport.

  • Characteristics: Close to genetic potential, requires high specificity.

  • Training Approach: Advanced athletes need to emphasise intensity in their training. While volume (frequency and duration) remains important, research and experience suggest that performance improvements at this level are driven more by the quality of training rather than just the quantity.

  • Development: Less formalisation in interval progression. Flexibility in execution and ability to individualise your own progression to maximise progress.

  • Personalised Progression: Implement "adaptive intervals" where advanced athletes can adjust the intensity or duration of prescribed intervals based on their real-time performance and feedback. This aligns with the need for higher specificity and intensity at this level.


Switch plan level, free within 14 days.

What does this plan do?


This plan focuses on shedding fatigue, allowing your body to recover while maintaining a base level of fitness. The inclusion of low-intensity rides, cross-training, and plyometric exercises ensures you stay active without overloading your system, setting the stage for more demanding training ahead.

What's Included?



  • Active recovery plan designed for 4-8 weeks.

  • Plyometric exercises to maintain power without adding stress.

  • Guided progression to prepare you for the next training cycle.

What makes SEMIPRO different?


SEMIPRO focuses on smart, tailored training that prevents burnout and overtraining. By offering recovery phases with effective, low-impact exercises, SEMIPRO ensures you're always ready for your next challenge with a strong, fresh foundation.

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How it Works

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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Recovery: Day Off

Total rest - bike free day

PURPOSE: Let your body and mind recover, absorb the benefits of recent training, and improve your fitness.
Details
Tuesday

Week 2: Session 1

Structured Workout
A: Warm Up
B: Body Weight Walking Lunge
C: Body Weight Bulgarian Split Squat
D: Push Up
E: Pull Up
F: Forearm Plank
G: Swiss Ball Back Extension
H: Air Squat
I: Depth Jump
J: Lunge Jumps
K: Side to Side Box Jump
L: DB Swing
Details
Wednesday

EC03 Endurance: High Cadence Drills

01:30:0068 TSSStructured Workout
WU: 10-15 minutes building to 60% with 2 x 1 minute Fast Pedals to wake up legs

MS: Ride at 60-70% and include 1 x 60 minutes of alternating high cadence (HC) for 5 minutes (95+ RPM) and self selected cadence for 5 minute.

CD: No cool down needed
Details
Thursday

Week 2: Session 2

Structured Workout
A: Warm Up
B: Air Squat
C: KB Jack Knife
D: Pull Up
E: Medicine Ball High Plank Roll
F: Superman
G: Depth Jump
H: Side to Side Box Jump
I: Lunge Jumps
J: Medicine Ball Wood Chopper
Details
Friday

Muscular Strength: Starts

01:10:0050 TSSStructured Workout
WU: 10 minutes building to 50-70% of Critical Power (CP), including a 2-minute effort at 90% CP. During this short effort, keep cadence low (around 60-75 rpm) to mimic the demands of the "Starts.

MS: Perform 6 sets of 7 reps of "Starts.

Each "Start" should consist of an all-out effort for 7 pedal strokes per leg (14 total), using a low cadence. gearing counts more than rpm, see recommended gearing below. Between sets, take 4 minutes of easy spinning for active recovery.

Finish time with a 30 minute effort at 70%.

CD: Gradually cool down from 70% to 45% CP over the remaining time, focusing on relaxed, smooth pedaling.

PURPOSE: The "Starts" are designed to develop explosive power and strength on the bike, specifically targeting the neuromuscular adaptations that are crucial for short, high-intensity efforts. By incorporating these low-cadence, high-torque efforts, you train your muscle fibers, particularly the slow-twitch (Type I) fibers, to handle higher force demands. This training helps increase resistance to muscle fatigue and damage, which in turn improves your overall endurance and efficiency.

As your muscles become more resistant to fatigue, your reliance on less efficient fast-twitch (Type II) fibers decreases, enhancing your exercise economy. This means you can sustain power output for longer periods with less oxygen and fuel, which is especially beneficial during long rides or races. Over time, this workout will help you become a stronger, more resilient cyclist, capable of maintaining high power outputs with less effort.

Note: If you experience knee discomfort during the low-cadence efforts, increase your cadence slightly to avoid strain.
Details
Saturday

Week 2: Session 3

Structured Workout
A: Warm Up
B: DB Side Step Up
C: Side Bridge
D: Bent Over Barbell Row
E: DB Bench Press
F: Forearm Plank
G: Squat Jump
H: Side to Side Box Jump
I: High Plank Walk
Details
Sunday

EP03 Endurance: Progressive Ride

02:10:0085 TSSStructured Workout
WU: No warm up.

MS: Endurance Ride at 56-70%, progressive effort. Break the ride down into 4 equal time segments. Begin ride at the lower end of the endurance zone and increase effort (avg power or avg HR) each segment, ending the ride with the hardest effort for the last segment. To make this more challenging, increase avg RPM with each segment along with effort.

CD: 5-15 minutes ay <56%
Details

Thursday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
05:15:00 02:30:00
strength x3
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
05:15:00 02:30:00
strength
—— ——
Day Off
—— ——

Training Load By Week


Damian Ruse - Science-Driven WorldTour Proven

SEMIPRO CYCLING

SEMIPRO delivers a uniquely personalised approach to cycling training that adapts as you evolve, ensuring continuous progress at every stage of your journey. By integrating progressive elements that enhance skills and deepen your understanding of training, SEMIPRO helps you train smarter and achieve your true potential, whether you're just starting out or aiming for elite performance.

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  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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