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About baseline
Baseline was born out of a simple idea: cycling is more enjoyable when you feel confident, strong, and comfortable on the bike. After years of racing, riding, and working as a physiotherapist and bike fitting specialist, I saw the same problem over and over. Riders were left to figure things out alone - dealing with pain, injuries, or equipment that never quite felt right. The skills that make cycling safe and fun were rarely taught, and the guidance was often full of jargon that didn’t make sense.
Baseline exists to change that. We bring everything together in one place: physiotherapy that speaks your language, bike fitting that actually makes sense, and skills coaching that builds confidence. Whether it’s overcoming an injury, refining your position for comfort and performance, or learning to ride with ease in a group, Baseline gives you the tools to build a solid foundation.
Our physiotherapy sessions are tailored to you. From injury treatment and prevention to strength and conditioning, you get clear, practical support that keeps you riding and performing at your best. Our professional bike fitting service focuses on comfort, power, and injury prevention, with every fit delivered by a physiotherapist who understands both your body and your bike.
Alongside this, Baseline offers on-bike cycling skills sessions that cover the fundamentals. Rolling Start builds your confidence on the road, Big Sister Mechanics teaches independence through simple bike maintenance, and Flow State Cornering helps you ride with more control and flow.
Everything at Baseline connects back to the same mission: giving you everything you need to form a strong foundation to build on. With expert physiotherapy, professional bike fitting, and supportive coaching, Baseline helps you feel comfortable and confident on the bike.
This is your starting point. The foundation. The baseline.
The Complete Melbourne Cycling Injury Prevention Guide Expert strategies from Baseline.cc Melbourne’s most comprehensive cycling injury prevention resource, developed by Baseline.cc — a cycling-focused physiotherapy, bike-fit, skills and strength hub. Introduction: Why Melbourne Cyclists Need This Guide {#introduction}Let’s be honest — most cycling injury guides aren’t written for riders who’ve battled a brutal northerly down Beach Rd or dodged tram tracks in the CBD. This one is.Baseline.cc is built by cyclists for cyclists. We combine physiotherapy, professional bike fitting, skills coaching and cyclist-specific strength work so your body can match your bike. Melbourne’s Unique Cycling Challenges Weather that changes mid-ride, mixed infrastructure, and a big bunch-ride culture shape injury patterns here. From our cycling assessments and bike fits: ~32% lower back issues ~28% knee problems ~18% neck pain ~15% saddle-related issues ~7% hand/wrist problems Every recommendation in this guide has been tested on Melbourne roads and refined through real bike fits with real riders. Chapter 1: Understanding Melbourne’s Cycling Landscape {#chapter1} The Melbourne Cycling Reality {#melbourne-reality} Commuters navigating tram tracks and stop-start traffic. Weekend warriors throwing themselves into 80+ km bunch rides. Dandys climbers. Track sprinters. Cargo-bike parents. Different demands; predictable patterns. Common patterns we seeWhy Generic Advice Doesn’t Work {#why-specialised} Bike-only fixes ignore your body. Body-only fixes ignore your bike. Baseline.cc integrates both: on-bike analysis + physio assessment + progressive strength + skills. Chapter 2: The Big Six Cycling Injuries {#chapter2} Lower Back Pain {#back-pain} Why it happens: desk → flexed spine; bike → prolonged hip flexion; tight hip flexors + under-trained deep core + aggressive positions. Quick wins Prevention Cycling-specific core stability Progressive fit to match current capacity Position variation on long rides Proper warm-up Knee Pain {#knee-pain} Drivers: fit errors (saddle height/setback, cleats), rapid training spikes, torque-heavy habits. Patterns Anterior: saddle too low/forward; weak quads Lateral (ITB): saddle too high; cleat angle; hip weakness Medial: cleat width/angle; saddle width; adductor weakness Prevention Professional fit. Gradual load progressions. Maintain cleats/pedals. Hip/core strength focus. Regular re-checks (your body changes) Neck Pain {#neck-pain} Why: sustained extension, wind, helmet load, poor thoracic mobility. Saddle Discomfort {#saddle-issues}. Numbness, sit-bone pain, chafing = usually a positioning and pelvis control problem. Prevention. Saddle selection matched to your anatomy .Angle/height/setback right for you. Chamois choice + replacement. Core and pelvic control. Gradual adaptation to changes. Hand & Wrist Issues {#hand-wrist}. Ulnar/carpal symptoms, fatigue from over-reach, over-grip, vibration. .Prevention Proper reach/drop. Rotate hand positions. Bar tape/pads and gloves. Grip/forearm strength. Hip Flexor Tightness {#hip-flexors}. Shortened range on bike + desk jobs.. Solution. Mobility and strength in lengthened ranges. Fit that respects current capacity. Daily micro-doses of movement. Chapter 3: The Baseline.cc Prevention Framework {#chapter3}. Phase 1: Bike Fit Foundation {#bike-fit-foundation}. We fit the bike to your body. Your goals, history, mobility, strength → your numbers.. What’s different. Physio-led screen (mobility, strength, injury history). On-bike video analysis and live adjustments. Exercise plan to tolerate new position Follow-ups as your body adapts Phase 2: Movement Assessment {#movement-assessment} Off-bike (hips, hamstrings, thoracic, ankle, single-leg control) + on-bike (cadence ranges, climbing/descending positions, hand-position transitions, power delivery). Phase 3: Strength & Conditioning {#strength-conditioning} Priorities: anti-extension core, rotational control, glute/hip strength, neck/shoulder endurance, thoracic mobility. Phase 4: Performance Optimisation {#performance-optimization} Aerodynamics you can hold, pedalling efficiency, equipment choices, and strength progressions that actually transfer to the bike. Chapter 4: Melbourne-Specific Prevention Strategies {#chapter4} Weather Adaptation {#weather-adaptation} Cold: longer warm-ups; layer to avoid chill-then-stiffen Hot: heat illness awareness; electrolytes; pre/during cooling Wind: alter effort distribution; position tweaks; recovery load counts Urban Cycling Safety {#urban-safety} Tram tracks: cross nearly perpendicular; avoid braking/accelerating on rails; extra caution in rain Surface transitions: anticipate potholes/edges; stable upper body Traffic patterns: stop-start demands; visibility sometimes trumps aero Route-Specific Notes {#route-specific} Beach Rd: wind + bunch dynamics → torque spikes Dandenongs: climbing/descending position tolerance; big temp swings Capital City Trail/Albert Park: flatter, controlled — great for return-to-ride or technique work Chapter 5: The Complete Bike Fit Guide {#chapter5} Why Fit Matters {#why-bike-fit} Efficient positioning prevents overuse, reduces compensations, improves control, and sustains performance. Baseline.cc’s Physiotherapist-Led Approach {#baseline-approach} Pre-fit: history, movement, flexibility, strength, goals Static: initial numbers (saddle height/setback, reach/drop, cleats)
Dynamic: multi-angle video; comfort tests at real efforts Follow-up: adaptation guidance, exercises, check-ins Stop DIY and book a fit if pain, numbness, power loss, or repeated failed tweaks. Before: dynamic. After: longer static holds (hip flexors, thoracic extension, neck/upper traps, calves/hamstrings). If it’s not easing within 2–3 weeks or includes numbness, sharp pain, skin breakdown, or constant shuffling — it’s a problem. Fix the position, not just the perch. Desk worker who rides?
Daily hip-flexor and thoracic work, cycling-specific core, slightly less aggressive fit, and avoid jumping straight from desk to deep aero. Good starting points, not endpoints. They can’t account for your body’s nuances. Good at first, bad later in rides? Likely position demands exceed your current capacity. Build capacity and/or adjust position; check components. Yes. Small geo differences = big feel differences. When to stop riding and seek help? Sharp pain; persistent numbness/tingling; worsening pain; altered technique; multi-site issues. Do strength after easy rides or on rest days. In-season = maintain; off-season = build. Slower despite training? Suspect subtle injury, inefficient position, compensations, limited mobility, or chronic low-level fatigue. Capital City Trail sections, Maribyrnong River Trail, Albert Park. Higher-risk: fast Beach Rd bunches, inner-city commuting, steep/long Dandys days. Commuter tips? More upright fit, core for load carry and starts/stops, decompression after stressful rides, route choices that trade time for safety. Cyclist-first physio, on-bike assessment, physio-led bike fitting, cyclist-specific strength, and skills coaching — integrated. Emergency Protocols & Contact Information {#contact-info} When to Seek Immediate Medical Attention Call 000 for suspected fractures, head injury with LOC/confusion, severe chest pain/breathing difficulty, signs of serious infection, or uncontrolled bleeding. Same-Day Assessment Sharp, severe pain; persistent numbness; obvious deformity or inability to bear weight; rapid swelling/discoloration; severe pain after a crash. Professional Assessment (within 1–2 days) Pain >2–3 days, gradual issues interfering with riding or life, performance problems that feel injury-related, big training changes coming up, or position problems your own tweaks haven’t solved.Contact & Booking. Book a cycling physio or bike fit: Baseline.cc. Services: Cycling physiotherapy, professional bike fitting, cyclist-specific strength, skills coaching, performance supportConclusion: Your Cycling Future Starts Here Injury prevention isn’t about riding less — it’s about riding smarter. Melbourne offers world-class riding; Baseline.cc helps your body keep up with your ambitions.
About Gem
Hi, I’m Gem, the founder of Baseline.
I’ve been riding and racing bikes for more than a decade, and in that time I’ve experienced just about everything cycling can throw at you. I’ve lined up at country handicaps, raced Nationals, been dropped on the hardest rides, and stood on podiums at UCI qualifiers. I’ve raced with teams like Holden Team Gusto, Subaru Giant Racing and Duda Cycling, and I treated every race and every team as a chance to be a sponge - learning from teammates, competitors, and coaches along the way.
Cycling soon became more than just a sport- it shaped my career and my passion. I trained as a physiotherapist and studied bike fitting to help riders stay injury-free and reach their performance potential. Alongside this, I spent several years working in a bike shop, where I gained hands-on experience in mechanics, developed brand knowledge, and learned the value of being self-sufficient on the road. These experiences shaped how I coach today, blending practical skills, physiotherapy, and bike fitting to support the whole rider.
In Melbourne’s cycling community, I’ve tried to give back what cycling has given me. I launched the first women’s smash ride with MAAP, creating a space for women to challenge themselves and find strength in a supportive environment. I’ve also shared my experiences on panels with riders like Grace Brown and Keely Bennett, speaking about grassroots cycling and what it takes to build a strong community.
Everything I’ve learned as a rider, physio, bike fitter, and coach flows into Baseline. My goal is simple: to help cyclists build confidence, avoid the mistakes I made, and find joy in the process of improving. Whether it’s teaching the basics of bike maintenance, guiding someone through their first bunch ride, or fine-tuning a bike position, I love being part of those lightbulb moments when everything finally clicks.
Cycling has given me resilience, community, and freedom. Through Baseline, I want to share that with others and make the sport more welcoming, less intimidating, and a whole lot more fun.