LATE BASE · 12 WEEKS OUT

ABSA CAPE EPIC — 12 WEEKS OUT

Bridge phase. Volume still rules, but structure begins. Built around the 700km / 15,000m profile of the Cape Epic in South Africa.

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

THE FOCUS RIGHT NOW

BUILD THE ENGINE.

Twelve weeks out, you're still building the base — but specific structure is starting to appear. Tempo work enters the picture one day a week. Long rides get longer. This is where the event-specific fitness starts to take shape without compromising your aerobic foundation.

THIS WEEK'S ANCHOR SESSION

TEMPO SANDWICH

2x20min at tempo (76-88% FTP) inside a 2-hour Z2 ride. Steady, controlled, not a time trial. This is your first taste of extended race-pace efforts.

THE WEEK

A TYPICAL WEEK, 12 WEEKS OUT

Monday

REST

Non-negotiable.

Tuesday

TEMPO SANDWICH (2H)

2x20min tempo inside steady Z2.

Wednesday

STRENGTH + 1H RECOVERY SPIN

Keep the gym work periodised.

Thursday

2H Z2 WITH 4X8MIN TEMPO

Progressive tempo work.

Friday

REST OR EASY 30MIN

Protect the weekend.

Saturday

4-5H LONG RIDE WITH EVENT-SPECIFIC TERRAIN

Mimic your target event's profile.

Sunday

2H Z2 RECOVERY RIDE

Active recovery, conversational pace.

DON'T DO THIS

Don't start threshold intervals yet. The build phase will come. If you jump intensity too early you'll peak 6 weeks before race day and arrive flat.

EVENT INTEL

WHAT THE CAPE EPIC ACTUALLY DEMANDS

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.

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.

WANT THIS BUILT AROUND YOUR FTP?

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FAQ

COMMON QUESTIONS AT 12 WEEKS OUT

Is 12 weeks enough to train for the Absa Cape Epic?+

Yes, 12 weeks is a strong window. That's enough time for a full base phase, build, peak, and taper — the classical periodisation structure. 15,000m of climbing over 700km is built with sustained Z2 volume (base) + threshold work (build) in that order.

What's the hardest part of the Absa Cape Epic?+

8-day stage race — sleep, recover, repeat. arriving undertrained for back-to-back 6-8 hour days — so pacing discipline is the single biggest lever most amateurs miss. Cape Epic pacing is multi-day pacing, not single-stage racing.

How many hours a week should I train at 12 weeks out from the Absa Cape Epic?+

Aim for 8-12 hours/week if you're targeting a strong finish. The long weekend ride is the anchor (3-4 hours at build intensities) plus 3-4 structured weekday sessions. Volume matters more than intensity at this phase.

Do I need a coach to train for the Absa Cape Epic?+

You don't need a coach to finish. You do need structure. If you're new to sportives, have a target finish time, have a plateau you can't break, or have a history of peaking wrong, a coached plan pays for itself. Inside Not Done Yet the plan is built backwards from your event date — base, build, peak, taper timed to the week the Absa Cape Epic runs. 7-day free trial, $195/mo.

What gearing should I run for the Absa Cape Epic?+

OTHER PHASES FOR THE CAPE EPIC

Earlier phase ← 16 weeks out

BASE PHASE

Later phase → 8 weeks out

BUILD PHASE