UWCT Perth 2016 
Peaks Challenge 
About the Events
The UWCT Perth Amateur World Road Race Course and The Peaks Challenge events require similar demands of a cyclist. Physical endurance, climbing ability, mental resilience and an effective nutrition plan. Riders in both events would also benefit from the ability to work in a group and work hard to hold a wheel.
 
A brief overview of each event is provided below, with links to more information. 
 
Because of the similar demands of the events, a similar approach to training can be used. 

Peaks Challenge

UWCT Perth Road Race

235km 
4,000+ m of elevation gain
12 or 13 hour time limit 
142km
1,500 m elevation gain 
Fastest 25% in each age category qualify
Training Options
1. Self-Managed Program: One Ride Per Week 
This option provides the rider with a program specifying details of one ride per week. The ride is designed to be the longest ride of the week, typically a hills ride. The program includes intervals for this ride (according to training zones) and course suggestions. 

The program has been specifically tailored to the UWCT Road Race, and includes parts of that course where possible. It would also suit a Peaks Challenge rider. 
 
This option would suit a rider who is confident in managing their own rides, but wants more guidance to prepare for a long hilly event. It is assumed that the rider has a good understanding of their training zones (either heart rate or power zones). Note that this option does not include any ongoing coaching services, group training sessions or review of training undertaken. 
 
An example of one of the weekly activities in the program is provided below. If this example doesn't make sense to you, you may want to consider a coached training program (third option). 
 
Cost: $70 total
Commencement date: 5 or 6 Dec 2015 
Duration: 14 weeks = 14 sessions 
Concluding: 5 or 6 March 2016 
Do a 100km hilly ride. Try to incorporate as much of the UWCT course as possible - the hilly component of the course is 50km, so 50km of hills and 50km of flats would work as well. E.g. start and finish the ride near Malaga Dr on Reid Hwy and do the UWCT route.

When in the hills, ride the uphill sections as an SE effort. Your cadence should be around 50-60rpm (if you have knee issues then stick to 60-70rpm) and ride in Power Zone 4 or Heart Rate Zone 3 (heart rate doesn't increase as much with lower cadence).
For the rest of the ride, sit at a good tempo pace (Zone 3).
What you will receive:
Within 24 hours of completing the payment, you will receive an email to the address you provide. The email will contain a link to load the training plan into your Training Peaks account. 
 
If you don't have a Training Peaks account, follow this link to create a free account. 
 
The button below will take you to a payment portal. Please ensure you provide your email address for delivery of the training plan. 
2. Self-Managed Program: All Rides Per Week
This option provides the rider with a program specifying details of every ride per week for a 14 week period. The program includes intervals for the rides (according to training zones) and course suggestions. 

The program has been specifically tailored to the UWCT Road Race, and includes parts of that course where possible. It would also suit a Peaks Challenge rider. 

This option would suit a rider who is confident in managing their own rides, but wants guidance to prepare for a long hilly event. It is assumed that the rider has a good understanding of their training zones (either heart rate or power zones). Note that this option does not include any ongoing coaching services, group training sessions or review of training undertaken.
 
Any Fusion Cycle Coaching group sessions attended will be charged at the usual ongoing rate. 
 
An example of one of the weekly activities in the program is provided below. If this example doesn't make sense to you, you may want to consider a coaching training program (third option). 
Do a 100km hilly ride. Try to incorporate as much of the UWCT course as possible - the hilly component of the course is 50km, so 50km of hills and 50km of flats would work as well. E.g. start and finish the ride near Malaga Dr on Reid Hwy and do the UWCT route.

When in the hills, ride the uphill sections as an SE effort. Your cadence should be around 50-60rpm (if you have knee issues then stick to 60-70rpm) and ride in Power Zone 4 or Heart Rate Zone 3 (heart rate doesn't increase as much with lower cadence).
For the rest of the ride, sit at a good tempo pace (Zone 3).
Cost: $130/4 wks = $450 total 
Commencement date: 5 Dec 2015 
Duration: 14 weeks 
Concluding: 13 March 2016 
What you will receive:
Within 24 hours of completing the payment, you will receive an email to the address you provide. The email will contain a link to load the training plan into your Training Peaks account. The training plan will be rolled out in 4-week blocks. 
 
If you don't have a Training Peaks account, follow this link to create a free account. 
 
The button below will take you to a payment portal. Please ensure you provide your email address for delivery of the training plan. 
3. Coached Program: Complete Training Program
This option is recommended if you are not sure of your training zones, you need the accountability of reporting to a coach, you want feedback, or you just like the idea of having a coach who will develop a program based on where you are at now, to help you prepare to the best of your ability. 
 
This option provides the rider with a program specifying details of every ride per week for a 14 week period. The program includes intervals for the rides (according to training zones) and course suggestions. 
 
The Fusion Cycle Coaching Wednesday weekly group session is included in the price for this complete training program. 
 
This option also includes discussion of tactics for the target event. 
 
There is limited availability for the complete training program. Places will be filled on a first in, first served basis until capacity is reached. 
Cost: $225/4 wks = $790 total 
Commencement date: 5 Dec 2015 
Duration: 14 weeks 
Concluding: 13 March 2016 
Inquire
4. Training Camp
For more intense training and varied terrain, a training camp in a hilly regional location can give your preparation the edge. It is also a great chance to have a weekend away with likeminded people and focus on cycling.  
 
If there is sufficient interest, a training camp would be run in February 2016 (after school holidays end and at least two weeks before 13 March 2016). 
 
Proposed camp locations are Denmark or Bridgetown. 
Cost: TBA
Date: Depends on interest. Options include the weekends of 6 Feb, 13 Feb or 20 Feb
Duration: 2-4 days  
Express Interest