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SOUTH AFRICA · MTB

ABSA CAPE EPIC
TRAINING PLAN.

The Absa Cape Epic is the premier 8-day MTB stage race — 700km + 15,000m of climbing across the Western Cape of South Africa, raced in teams of two. World Series status, lottery entry, the hardest amateur MTB event on earth.

700 km·15,000 m climbing·8 days (stage race)·March

PICK YOUR WINDOW

HOW LONG TILL YOUR CAPE EPIC?

Count back from your event date. Pick the weeks-out plan that matches your window. Each one is a week-by-week framework built around the demands of this specific course.

EVENT INTEL

WHAT THE CAPE EPIC ACTUALLY DEMANDS

KEY CHARACTERISTICS

  • ✓8-day stage race — sleep, recover, repeat
  • ✓Raced in teams of 2 — you finish together or you DNF
  • ✓Technical singletrack AND long climbs on each stage
  • ✓Heat, dust, and altitude variations across the Cape
  • ✓Stage cut-offs — slower teams eliminated during the week

COMMON MISTAKES

  • ✗Arriving undertrained for back-to-back 6-8 hour days
  • ✗Mismatching partner fitness — you ride at the slower rider's pace
  • ✗Skipping the first two stages' recovery protocols — day 5 is where it breaks

PACING

Cape Epic pacing is multi-day pacing, not single-stage racing. Target day 1 at 70-75% of a single-day race effort. Recovery — sleep, nutrition, legs up — is the race after day 3. The strongest teams at the finish line are those who held back on days 1-3 and still had legs on days 5-8.

FUELLING

Daily calorie intake 5,000-7,000 kcal during the event. Fuel on the bike aggressively (80g carbs/hour). Recovery window post-stage: 4:1 carb:protein within 30 minutes. Hydrate all day every day — dehydration compounds across stages.

KIT

Trail or lightweight XC full-suspension. 2.3-2.4" tyres with good sidewalls (MaxxTerra or Enduro casing). Service-day bike fleet access (mandatory at the Cape Epic). 2x kit pieces of everything. Tyre plugs, pump, CO2, multitool.

FAQ

CAPE EPIC TRAINING, ANSWERED.

How long should I train for the Absa Cape Epic?

For the Absa Cape Epic (700km with 15,000m of climbing), most riders benefit from at least 12-16 weeks of structured preparation. If you've been riding consistently, 8 weeks of focused work can still be enough to transform your result. Pick the weeks-out plan that matches your window.

What's the typical finish time for the Absa Cape Epic?

Most amateur finishers complete the Absa Cape Epic in 8 days (stage race). The spread is driven by climbing fitness more than flat speed — the course has 15,000m of vertical, and pacing the climbs is what separates a strong finish from a suffering one.

When does the Absa Cape Epic take place?

The Absa Cape Epic typically runs in March. That sets the training window: count back from your event date and pick the weeks-out plan that matches.

What's the biggest mistake riders make at the Absa Cape Epic?

Arriving undertrained for back-to-back 6-8 hour days

How should I pace the Absa Cape Epic?

Cape Epic pacing is multi-day pacing, not single-stage racing. Target day 1 at 70-75% of a single-day race effort. Recovery — sleep, nutrition, legs up — is the race after day 3. The strongest teams at the finish line are those who held back on days 1-3 and still had legs on days 5-8.

WANT THIS BUILT AROUND YOUR FTP?

READY FOR A PLAN MADE FOR YOU?

The framework above gets you in the right territory. Roadman coaching builds it around your FTP, your life, and your weeks remaining.

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