2027 Mallorca Camp — Reservations Open RESERVE YOUR SPOT
SERVICE — STRENGTH TRAINING
STRONGER OFF THE BIKE.
Boost performance, prevent injury, and move more efficiently with a personalized movement assessment and a 12-week plan built around you.
12 weeks
CUSTOM PLAN
2
SPECIALISTS
Add or buy on its own
À LA CARTE
TrainingPeaks
DELIVERED IN
RECOMMENDED
02
$329 · $279 MEMBERS · ONE-TIME PAYMENT
ASSESSMENT + 12-WEEK CUSTOM PLAN
BEST FOR: RIDERS WHO WANT A PERSONAL PLAN BUILT AROUND THEIR BODY.
Full virtual movement screen, written movement analysis, and a 12-week personalized strength and conditioning plan delivered in TrainingPeaks. Plan-building takes 7–14 days, so order at least two weeks before you want to start.
WHO YOU WORK WITH
BUILT AND LED BY
LORI & MENACHEM.
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Certified strength and conditioning specialists
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Cycling-specific programming
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Movement screen + custom plan
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Delivered in TrainingPeaks
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Choose your coach in checkout
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BaseCamp member pricing
WHAT WE WORK ON
STRONGER BODY, STRONGER RIDES.
The right strength work supports consistent training, faster recovery, and better bike handling. Pulled in the right order and integrated with on-bike training, not bolted on after the fact.
01 · SIMPLE & EFFECTIVE
STRENGTH WORK THAT FITS AROUND YOUR RIDING.
No complicated routines or hours in the gym. A focused, minimal-equipment approach built to slot directly into your on-bike training week so strength supports your rides instead of competing with them.
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Short, focused sessions you can actually keep
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Minimal equipment, do it at home
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Scheduled around your on-bike training
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Every movement earns its place
02 · CYCLING-SPECIFIC STRENGTH
STRENGTH THAT TRANSLATES TO POWER ON THE BIKE.
A 12-week custom plan built around cyclist-specific movement patterns—hinge, squat, push, pull, and rotation—to improve structural integrity and the durability you need late in long rides and stage races.
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Cyclist-specific movement patterns
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Progressive 12-week structure
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Programmed around your training load
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Delivered in TrainingPeaks
03 · INJURY PREVENTION & DURABILITY
TRAIN MORE. BREAK DOWN LESS.
Strength work that reduces the overuse injuries cyclists know too well—knees, hips, low back, neck and shoulders—and builds the joint health and structural reserves to keep training across the season.
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Corrective strategies and exercises
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Joint health and stability focus
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Reduces overuse injury risk
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Better bike handling and control
04 · INTEGRATED WITH YOUR COACH
STRENGTH AND ON-BIKE TRAINING, ON THE SAME CALENDAR.
Your strength specialist and your cycling coach share notes, share intensity, and adjust together. No conflicting demands the day before a hard ride. One athlete, one plan.
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Coordinated with on-bike intensity
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Plan visible in TrainingPeaks
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Adjusts around races and travel
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Specialist support, unified delivery
BUILD YOUR PERFORMANCE ECOSYSTEM
Coaching is the constant. Strength is one of the specialist services you can layer in, member priced and coordinated with your training. Build the ecosystem →
FROM THE GYM
IN THEIR OWN WORDS.
"The program completely resolved the arm and shoulder pain I was having and has resolved at least 80% of my back pain."
— NATALIE B.
“It was very clear that Lori really took the time to accurately assess what I could do and what my true limiters were. Her assessment presentation was the best I’ve ever received, you can really tell she is really dedicated to help athletes improve!”
— NANCY M.
“While I've dabbled on and off with strength work throughout my adult life, these are the first structured plans that have worked for me long term. I'm noticing significant gains in multiple areas.”
— JESSIE D.
“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.
FREQUENTLY ASKED
GOOD
QUESTIONS.
HOW DOES THE ASSESSMENT WORK?
WHAT DO I NEED AND HOW DO I PREPARE FOR THE ASSESSMENT?
HOW IS THE PLAN DELIVERED?
HOW LONG DOES THE ASSESSMENT TAKE?
WHICH CYCLISTS IS THIS FOR?
IS THIS AN ONGOING COACHING PROGRAM?
DO I NEED TO BE A BASECAMP 1:1 ATHLETE?
DO YOU HAVE EXAMPLES OF THE ASSESSMENT?
START
MOVE
BETTER.
RIDE STRONGER.
Book a free consult with Coach Kathy to talk through goals and movement challenges or jump straight into the assessment and custom plan.
20 minutes with Coach Kathy. No card, no pressure; just a conversation.
Building cycling strength that lasts
Stronger off the bike means stronger on the bike. Boost your performance, prevent injury, and move more efficiently with a personalized movement assessment and a 12-week strength plan from BaseCamp experts Lori Thomson and Menachem Brodie.
Your program starts with a full movement screen, after which your coach builds a custom plan based on your mobility, injury history, and strength training needs. Each plan targets cycling-specific movement patterns, improves structural integrity, and helps reduce injuries from overuse. The plans are ideal for road, gravel, tri, mountain, and indoor cyclists alike.
The assessment process generally takes about 10-14 days, so we recommend purchasing this assessment at least two weeks before you'd like to start your plan.
Please note: This is a one-time plan purchase and not an ongoing coaching program, though we definitely encourage you to continue your individual strength training by purchasing a reassessment and additional plan at the end of the 12 weeks!
How a Movement Assessment and Strength Training Help Cyclists
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Identifies mobility and flexibility limitations that restrict optimal pedaling mechanics
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Detects muscular imbalances that can lead to overuse injuries
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Improves stability and control for better bike handling and performance
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Provides a personalized movement report with corrective strategies and exercises
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Allows you to work directly with a certified strength and movement specialist to tailor your plan
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Includes a progressive, 16-week, cycling-specific strength program built around your assessment
BaseCamp athletes get exclusive pricing
Each assessment and 12-week plan package typically costs $329, but all current BaseCamp athletes get a discounted price of $279. Renew with additional 12-week plans to stay strong all year!
Plans are tailored for all experience levels, from strength training beginners to seasoned lifters. We recommend purchasing about two weeks before your desired start date.
BaseCamp Strength Trainers
Lori Thomson
Lori initially focused her sports career around soccer and became a semi-professional soccer player, and she went on to become a strength coach, a triathlete coach, and then a cycling coach. Even after years of strength and conditioning coaching, movement screening, and cycling coaching, Lori strives to learn new ways to improve her coaching to enhance athletes' capabilities. Her goal is to diagnose an athlete's movement to prescribe the optimal path for peak performance.
Menachem Brodie
With well over 15 years of coaching experience and a sports-medicine background spanning from emergency medicine and physical therapy settings, to the NCAA Division I strength and conditioning setting, Menachem brings a unique and diverse skill set. Coaching since 2000, Menachem has been working with athletes in a number of settings and a broad variety of sports from basketball and cycling to CrossFit and triathlon.
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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You'll choose your coach in the next step.
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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. This is also where you will choose the coach you want to work with.
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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 7-14 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. We do ask that you complete your assessment within a week after purchase so that we can keep everything on schedule.
Strength Assessment Examples
Curious what a strength assessment includes? Watch the example videos below!
Sample strength assessment from Menachem Brodie
Sample strength assessment from Lori Thomson
Ready to ride stronger and pain free?
Book your personalized cycling movement assessment today and get a custom report with expert-led guidance to improve how you move both on and off the bike.
Customer Testimonials
Exercise selection well thought out for me. The workout are well sized in terms of number of sets and volume. Would highly recommend Lori. - Bill S.
I really enjoy working with Menachem. His strength programs and feedback have helped address my weaknesses and imbalances. - Roger S.
This was my fourth assessment and plan with Lori -- and I'm a huge fan! While I've dabbled on and off with strength work throughout my adult life, these are the first structured plans that have worked for me long term. I'm noticing significant gains in multiple areas. On the bike, I can (finally) execute the long lower cadence sweet spot intervals at the prescribed cadences. I'm also finding it easier to execute the short, high power sprints. Off the bike, I'm moving better and noticing that I can easily do things like get down to the ground and back up (without using my hands), lift my luggage into the overhead bin, carry heavy items up and down the stairs, and so on and so forth. (I'm 58, so am at the age where I've learned not to take those things forgranted!) - Jessie D.
I was in a traumatic accident over a decade ago that left me with some lingering imbalances, along with strength and mobility limitations. While I’ve tried to prioritize strength training over the years, with varying degrees of success, I’ve never worked with a strength coach to build a plan tailored to my unique needs. So when that option was available as part of BaseCamp and I heard positive feedback from other athletes, I was intrigued and decided to sign up. I was really impressed by the thoroughness of the virtual movement assessment, and even noticed some additional, previously unknown limitations when I reviewed the videos afterward. Lori developed a custom plan in no time based on the time and equipment I had available. And while I’m only three workouts in, I can already feel a difference. I’ve felt the good kind of muscle soreness after each session, the kind of soreness that confirms I’m finally working muscles and movement patterns that will help me build strength for cycling and everyday life. I’m excited to see what I can build this year with a plan that meets me where I currently am. - Mindy S.
This is my third assessment with Lori, and I'm so happy with my newest program. It definitely is targeting all my weak spots, and after three weeks I'm already feeling some improvement. With mountain bike races coming up in a few months, I'm really happy to have a routine that is focused on whole body strength. Looking forward to the next several weeks! - Tina H.
Lori's movement assessment was very interesting. It included assessments I had not done before and they really highlighted some of the restrictions in functional movement I was having. Her evaluation was excellent and I understood what she was targeting in her program. Additionally, we had a follow-up zoom session to clarify the purpose and finer points of some exercises which I appreciated. It helped me understand what I needed to focus on in the exercise. - Karen P.
The program completely resolved the arm and shoulder pain I was having and has resolved at least 80% of my back pain. - Natalie B.
It was very clear that Lori really took the time to accurately assess what I could do and what my true limiters were. Her assessment presentation was the best I’ve ever received, you can really tell she is really dedicated to help athletes improve! - Nancy M.
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.
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.
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!
Plans by Menachem (these do not use TrainingPeaks' strength builder format):
Plans by Lori:
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6-week bodyweight strength plan (no equipment needed)