Using Data to Customize Training with Cycling Coach Damian Ruse – EP003
So you’ve reached a plateau in the course of your training, and you’re thinking about hiring a coach to get you to the next level. How do you choose the right one? What questions should you be asking? The best coaches customize a training program specifically for you based on relevant data, and today’s guest is an authority in the use of technology to boost training efficiency.
During the course of his comeback, Damian learned to get analytical and use data to train as efficiently as possible. Today he leverages those skills as a coach with Semi-Pro Cycling, an online program that focuses on science-based information and actionable advice, designing training sessions around data. He is also the founder and co-producer of Your Cycling Questions Answered, the top cycling podcast on iTunes. Damian joins Ali to discuss the process of choosing a coach, the components of his training model, and the value of rest and recovery. Listen in as he explains the technology he employs to measure health metrics and design customized training plans around the data.
Topics Covered
[1:12] Who benefits from having a coach- Absolute beginners (learn bike skills, race craft, etc.)
- Athletes who need help getting to the next level
- Self-reflect on your ability to surrender control
- Examine your ability to take guidance and trust the process
- Rapport
- Philosophy
- Experience
- Tools (technical equipment)
- Consistency
- Linear training load (add volume, intensity as race approaches)
- Accountability
- Education (understand personal adaptations, the art of cycling)
- Endurance training
- Functional strength
- Science (technology to enable ride analysis)
- Power meters
- Training Peaks
- WK04
- Desktop software
- Links to Training Peaks
- Customizable to workflow
- Algorithms model FTP, calculate VO2 max, etc.
- Basic understanding gives context, provides incentive
- Damien takes more time with clients who ask for additional info
- Heartrate variability, general fitness tracker numbers
- Performance management chart (CTL, ATL, TSS)
- Max weekly TSS score (carefully nudge without overtraining)
- TSB (keep in neutral zone of -10 to +10 TSB during rest week)
- Main role as coach (hold people back)
- Adaptions happen when you rest
- Gains far greater after recovery period
- Early approach hyper-focused on details
- Now he looks for bigger trends
- Time available for training (windows of opportunity)
- Support network
- Goals
- What they do outside of cycling (might affect training)
- Spectrum with health on one end and performance on the other
- Never seen someone at top of game who is 100% healthy
- Health includes eating well, relationships
- Low percentage of elite athletes are truly healthy
- Perhaps a temporary lack of balance is okay while focused on goal
Learn More About Damian Ruse
Your Cycling Questions Answered Podcast