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BUILD PHASE · 8 WEEKS OUT

ABSA CAPE EPIC — 8 WEEKS OUT

Structured intensity enters. Threshold + VO2 max work. 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 INTENSITY.

Eight weeks out, the build phase kicks in. One threshold session, one VO2 max session, and the long ride all in a week. Volume stays high, but now intensity layers on top. This is where your FTP should start climbing — if it doesn't, distribution is wrong, not effort.

THIS WEEK'S ANCHOR SESSION

2X20MIN THRESHOLD

Warm up 15min. 2x20min at 91-105% FTP with 5min recovery between. Cool down. Hit the target power both reps — if you fade the second, you started too hard. This is your bread-and-butter threshold session.

THE WEEK

A TYPICAL WEEK, 8 WEEKS OUT

Monday

REST

Recovery is a session — treat it like one.

Tuesday

THRESHOLD INTERVALS (2X20MIN)

Your key quality session of the week.

Wednesday

90MIN Z2 + STRENGTH

Reduced gym volume — maintenance only.

Thursday

VO2 MAX (4X4MIN @ 106-120% FTP)

Push the ceiling. Rep 4 should be the hardest.

Friday

REST OR 45MIN RECOVERY

Legs up.

Saturday

4-6H LONG RIDE WITH 3X15MIN AT EVENT PACE

Specificity starts here.

Sunday

2H Z2

Active recovery.

DON'T DO THIS

Do not stack threshold and VO2 max back-to-back. 48 hours minimum between quality sessions. Stacking kills the adaptation and makes you fragile.

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?

COACHED FOR YOUR EVENT.

Not Done Yet is the coached five-pillar system built around your actual event date. Personalised TrainingPeaks plan, weekly calls, expert masterclasses. 7-day free trial.

Apply for Not Done YetHow Coaching Works

$195/month · 7-day free trial · Cancel anytime

FAQ

COMMON QUESTIONS AT 8 WEEKS OUT

Is 8 weeks enough to train for the Absa Cape Epic?+

Yes, if you already have a reasonable aerobic base. 8 weeks out means peak and taper — we can sharpen and refine, but we can't build new aerobic fitness from scratch. If you're starting from zero now, aim for finishing rather than personal bests.

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 8 weeks out from the Absa Cape Epic?+

Reduce to 8-10 hours with rising intensity quality. This is the peak phase — fewer, sharper sessions. Long weekend ride stays but drops slightly (3-4 hours with event-specific work). Weekday sessions are shorter and more intense.

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?+

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.

OTHER PHASES FOR THE CAPE EPIC

Earlier phase ← 12 weeks out

LATE BASE

Later phase → 4 weeks out

PEAK PHASE