Welcome to Chain Reaction. I’m Coach Damian Ruse, a professional cycling coach for over a decade. Each episode unpacks a real cycling story about the human side of performance.
This show is dedicated to those that live in snowbound winter climates. I present 4 cycling alternatives to build and maintain aerobic fitness based on a criteria of easy to learn, cheap to start, potential to compete, and easy to access. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
These High-Performance principles apply to every competitive cyclist - not just those at the top. These principles will help you understand how to keep developing your cycling to be better year after year. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
If you take the important mental elements that it takes to be a successful and consistent cyclist and place them in an order from foundation to optimal, then you have Dr Jim Taylor's Prime Cycling framework. I discuss this framework with a sprinkling of my own experience. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
What if all the training you do over 7 hours is making your heart and health worse not better. This episode explores the recent findings of Professor James O'Keefe and his study on Extreme Endurance exercise and the possible implications for the Semi-Pro cyclist. Hint: It may surprise you. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
We all know deep down that the alcohol we drink is bad for us, but how does it effect your performance on the bike? This episode takes a look at the direct and indirect effect of alcohol on cycling performance, and 2 strategies to help you avoid them. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
PRO Directors of Sports Science are digging further into the details to win bike races. This episode digs into the idea of the durable cyclist through the data of crashing and weather. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
Done right training camps can really benefit your season - but what to watch out for? There are lots of possible pitfalls, from the food to the terrain. Listen in for the best ways to maximise your training camp, and come out kicking arse and taking names! → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
Constant improvement is not just the realm of juniors and PROs - the principles definitely apply to all competitive cyclists, no matter where you’re at. Planning in advance, monitoring all aspects of your riding and life outside of cycling, and learning how to overcome setbacks, are all ways to continue cycling at a high level for a long time. Learn from Dr Stephen McGregor about the steps to becoming a PRO. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO...
Chris Harnish joins us to discuss the idea of training with intensity year round. Which is highly relevant to Semi-Pros because we have limited training time. But also because HIIT and sprint training has scientifically shown to build aerobic fitness. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
Maximal testing is mentally draining and can take away from your current training, this makes it difficult to do every week. But what if there was a weekly submaximal test that you could substitute for warm ups before hard workouts, was able to monitor performance, and tell you if you are fatigued and shouldn't continue with the workout. Introducing the LSCT. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO...
Understanding the exact demands of your event, the past winners and your capabilities is the best way you are training as efficient as possible. I will teach you how to spy on your competitors in Strava to help you win your 'A' race. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
Picking your races is not always about picking the biggest and the best race. The one with the big name, or hard reputation. Being selective could the difference between achieving some goals, maybe some wins, and getting smashed week after week - or even riding your last race season ever! It's about finding your sweet spot, between what you like and what your good at. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO...
It’s one of those things that you may dread talking about because it represents the slow downward spiral to death. Yes that’s a bit drastic, but I’m going to explore the slowdown of your performance as you get on a bit. And offer 7 ways to slow down your loss of performance. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
It’s the most important question to ask yourself when you’re finishing up your season, and looking towards the next. It’s important to carefully assess how your training and racing went this season before you can truly plan for the upcoming year. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
Aero is the new buzzword - but manufacturers aero claims are worthless to you unless you test them in your own setup. Testing this is now possible - and cheaper - than ever before. But is it worth it? Find out the three most common testing options, including what to look for when testing yourself. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
You will never think of talent the same after this episode. I take a look into the role that genetics play in determining your talent, and how much weight should be placed on skills acquisition verses natural ability in cycling. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
Muscle Cramps - The intense, involuntary contraction of a muscle either during or immediately after exercise. Not only can they be painful, but can shut down your race, ride or celebration. This episode looks at some science based treatments, some no so science based treatments, and how to finally solve the mystery of your cramps to get you riding stronger than ever. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO...
Pacing a time trial correctly can be the difference between winning and losing. Learn how to plot and train for your race based on the types of resistance you are likely to encounter. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
Whether you love or hate criterium racing it's best done with a plan to attack or sit in and sprint. This episode is all about the options you have when riding for the win. Learn the where and when to get a jump on the pack to give yourself the best chance possible at the win. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
Tire pressure is as simple or as complicated as you make it. This episode gives you a 6 step plan that takes into consideration all the factors associated with getting your tire pressure right in every situation. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
This is the final episode of 4 in the nutrition and performance series where I explore the best takeaways from the past 3 episodes. Including getting your health right, nutrition timing and head over belly eating. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
In many ways be lighter on the bike is the ultimate upgrade you make to improve your performance. Looking at it as part of your training is only practical if you have something to aim for and a way to get there. This episode shows you how. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
In the second episode of 4 that is exploring the best ways to optimise nutrition for performance, I interview Sports Nutritionist Alan McCubbin from Next Level Nutrition about the his take on science studies of nutrition and performance. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
In the first episode of 4 that is exploring the best ways to optimise nutrition for performance, I interview health coach Joelle Collard from B32 Athletics about her integrative approach to nutrition and performance, with a focus on getting the basics, like a properly working gut, right first before pushing towards performance. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO...
Massage is an important part of a PRO cyclists routine, but where does it fit into a Semi-Pro's schedule? This episode covers types, benefits and timing of massage for cyclists. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
Stepping up a grade can be tough even if you are ready for the challenge. This episode covers the transition with ways to help you survive, and thrive in the change. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
Taking control of your blood can help you optimise your performance by using biomarkers to guide your nutritional and supplement needs. This episode has all the information to get you started, including a way to hack the process for cheaper or if it's unavailable in your area. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
Habits are so ingrained into your cycling on and off the bike-it's important to create and modify habits that will lead to you being a better cyclist. Habit loops and keystone habits are two elements that will get you working better when your on automatic. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
It’s a critical time for athletes. There are physical and mental elements to get it right like maintaining fitness, while gradually reducing fatigue. But also getting your mind right and making the call to stop chasing fitness, are extremely determining factors covered in this episode. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
I explore race plans to show you how to win races with race smarts based on your strengths, competitors, terrain, weather, and split-decisions. → Subscribe to the Cycling Science Digest → Join Team SEMIPRO
