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 or Menachem Brodie.
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.
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. You will also choose your coach in this questionnaire.
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Once you've purchased and filled out the questionnaire, the coach will send you invitation to a free app (available both on web and mobile) to complete your movement assessment (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; just find the workout in the "Upcoming" or "Past" section of the app.