Virtual Strength Movement Assessment and 12-Week Strength Plan
Lori Thomson
The stronger your form is off the bike, the stronger you will feel on the bike! Level up your cycling performance with an in-depth movement assessment and a 12-week personalized strength and conditioning plan from BaseCamp cycling and strength coach Lori Thomson (Menachem is not currently taking new clients).
Menachem Brodie
The coach will start with a movement analysis and then build your plan around your personal history and current off-the-bike movement patterns. The plan will focus on strengthening your weaknesses, building strength for on-the-bike repetitive movement patterns, and limiting injuries for the cycling season. Each assessment and 12-week plan package typically costs $279, but all BaseCamp athletes get a discounted price of $225. You can purchase additional packages at the end of your current plan to continue with year-round strength.
Whether you are a beginner at strength training or have lifted for years, your plan will be built specifically for you to improve your in-season structural integrity. These plans are great for all cyclists, including triathletes, road cyclists, mountain bikers, Zwifters, and gravel riders. We recommend purchasing this package about two weeks before the date you want to start your strength training.
What to expect
Here's how it works:
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Purchase your in-depth movement analysis and 12-week personalized strength and conditioning plan by clicking "Start Now" above.
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We'll email you a link to fill out an athlete history questionnaire, which will give us helpful information as we design your plan.
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Once you've purchased and filled out the questionnaire, the coach will send you invitation to a free app (either CoachRx or TrueCoach, available both on web and mobile) to complete your movement assessment within 7 days. (Only the assessment will be done through this app; your 12-week plan will be provided through TrainingPeaks.)
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Once you join the app, you will be assigned a "workout" on the following day that will take you through the movement assessment. You will film yourself doing each exercise in the assessment and attach the video to the "Enter results" box in the app (either online or through the app).
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Once you have completed the assessment, the coach will use it and your questionnaire to create your analysis report and custom strength/conditioning plan. This can take up to 7-10 days after you submit your assessment.
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The coach will email you your movement analysis and share your custom plan with you in TrainingPeaks.
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You will load your custom plan to your TrainingPeaks calendar to begin on the Monday of your choosing. Click here for TrainingPeaks' instructions on loading a plan.
How to prepare for the Assessment
The assessment process should take you about 45-60 minutes. Here's what you'll need:
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Bare feet
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Yoga mat or space on the floor
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A 10- to 15-pound weight of some kind; a reusable shopping bag filled with 10-15 pounds of stuff works great, too!
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A smartphone or other device for filming
The assessment "workout" will consist of several exercises that you will perform while recording your movements as a video taken with your smartphone or other device. You will then attach the video file in the results box for each workout before clicking "Finish Workout" to submit your assessment.
Please note: The assessment workout will be assigned to the next day after you accept the coach's invitation, but you can do it at any time in the next 7 days; just find the workout in the "Upcoming" or "Past" section of the app.
Customer Testimonials
The assessment was very beneficial for me. It gave me insights into my weaknesses and a plan to address those weaknesses. - Tom G.
The assessment was thorough and the feedback was interesting. I was impressed by how much she saw from a series of short videos! I'm pretty early in the plan, but so far the combination of exercises and their order make sense in my body. (Which isn't always the case!) - Jessie D.
I appreciated the specificity of the assessment and his goals for what his plan would give me. I love the progress I am seeing. - Blithe H.
Lori's passion for high-quality strength training is clear. The process was simple, the assessment was clearly organized and specific, and the video reviewing my plan was thorough and got me excited to proceed! - Erica R.
My expectations were totally exceeded. I had expected to do the strength assessment and get a plan, that was it. Instead, she contacted me prior to sending the plans to clarify some of the information provided and ask some questions. And then, with the plan, I got a YouTube video reviewing her findings. I would strongly recommend this approach to anyone looking for a strength plan. - Amy K.
I was very impressed by the level of detail Menachem went into to evaluate where I’m at right now. I’m confident that my new plan has exactly what I need to become a stronger rider over the next twelve weeks. - Beth H.
The assessment was easy to complete, and Lori was quite responsive to my needs, changing days for workouts, and clarifying the equipment that I had available to me. - Jan B.
Just received my movement assessment back from Coach Lori - really thorough and super helpful to have someone go through and tell you where your strengths and weaknesses lie. I'm looking forward to starting my program. Highly recommend it if you are looking for a strength program! - Margaret S.
Pre-Made Strength Training Plans
If you don't need a personal assessment or a custom training plan, you may find one of our pre-built strength training plans to be the perfect fit! Below are several recommendations from Menachem Brodie; please note that these plans do not include workouts in TrainingPeaks' new strength builder format.