Strength & Conditioning
Strength Training for Cyclists. Built Around How You Ride.
Most riders come to the gym for one of two reasons. They want more watts, or they're sick of breaking. Both are valid. Neither is the whole picture.
Strength training for cyclists at Baseline is about durability. The quiet ability to keep showing up to the rides that matter to you, without the slow accumulation of niggles that pulls you off the bike at the wrong time. Watts are a happy side effect. Longevity is the point.
Cycling is a brilliantly repetitive sport. The same range of motion, the same muscles, the same position, hour after hour. That is what makes it efficient. It is also what makes hips lock up, glutes go quiet, low backs ache, and necks complain by hour three. Good strength work reintroduces the movement cycling slowly takes away. Push, pull, hinge, squat, single-leg control, trunk under load. Patterns the bike does not give you, but the body needs to stay healthy under it.
Programs are built by a cycling-focused physiotherapist, in a studio in Melbourne's inner north, for riders training toward real events. Peaks Challenge. Crit season at Teardrop or Hawthorn CC. A first gravel race. A return from injury. A commute that does not leave you wrecked by Thursday. The plan changes. The principle does not. Train the patterns the bike misses, and the bike rewards you for it.
Claimable on private health (Code: 500)
In-studio strength sessions are delivered as physiotherapy consultations from the Baseline studio in Northcote. Movement assessment, programming, and rider education, all in person. With an HICAPS machine on-site, you can claim this service on the spot. (yay!)
Three ways in
Programs are built around your life, not someone else's training calendar. Sessions are written to fit the equipment you have access to, the time you can spare, and the events you're riding toward. You'll get the reasoning behind every exercise, not just a list of reps.
Delivered in the studio, through TrainingPeaks, or both. Reviewed and adjusted as your training and your body shift.
P.S if attending in-person, feel free to ride down as part of your warm-up- Baseline HQ is equipped with in-house bike storage.
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$160. Bring a friend for an extra $40.
One hour in the studio. Coached through the work, with cues you can take home and use without me in the room. Solo or with a riding partner. Good as a standalone session, good as a regular check-in alongside your own training.
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$160 initial review. $125 review at six weeks.
Start with an in-studio review of movement, history and goals. Walk away with a six-week program written for the equipment, time and events you've got in front of you. Come back at six weeks for an honest look at what's working, and the next block built off the back of it.
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$45 per week. Four-week minimum.
A weekly-updated program delivered through TrainingPeaks, + a 30-minute check-in every six weeks (either in person or online). Check-ins are for recovery, form review, and shaping the program around what's changing in your training and life. Delivered remotely, so it works for riders outside Melbourne as easily as those close to the studio. Best suited to riders who want the program to keep evolving as they do.
Please note, this service is under ‘Subscriptions’ on the booking page. Once purchased, you will receive an email with next steps.
the baseline strength process
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01. Intake
Short online form covering your riding history, current pain, goals, and any bike issues. This is read it before you walk in so we're not asking you to repeat yourself.
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02. Understand your riding
Every program starts with a conversation around your goals, your week, your event calendar, and what your body is telling you. Strength has to fit around your training, your work and your recovery, not the other way round.
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03. Assess movement and load
We look at how you move off the bike. Squat, hinge, single-leg control, trunk position under load. Combined with a current strength baseline and an honest review of injury history.
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04. Break down strength simply
Complex strength work is broken into manageable pieces using practical cues and exercises that fit your level, your gear and your time. No ego, no intimidation, and no expectation that you should already know your way around a gym.
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05. Practice with feedback
You'll apply the work through guided sets and progressions, with ongoing feedback on form, load and recovery. The goal is to build understanding, not just tick reps.