Wake up to a bagpiper walking up and down the campsite. Incredibly, 1.5 months has flown by since my last post. I don’t know if endurance amnesia is an official medical diagnosis but I can tell you it exists. Nino Schurter / Lars Forster (UCI Men): 3:37, Annika Langvad / Anna van der Breggen (Women): 4:18, Sebastian Stark / Lara Stark (Mixed): 4:23, Joaquim Rodriguez / Jose Hermida (Masters): 4hrs, Bart Brentjens / Abraao Azevedo (Grand Masters): 4:11. As you can see, most of my training is done on Zwift (with the front wheel raised to 6-8%) or on the road bike. Not a single one of them did it easy. With nearly everything only a tap away on your phone these days, getting fit is one of the few things left for which there are no shortcuts, and no way to buy it. Hell, we nearly caught Dekker! Next week we embark on our first major event to prepare us for the 2020 Absa Cape Epic – The Pioneer. During training we never did mountain bike rides much more than 40km long and we were totally smashed after that, but only 43km and 1,000m of climbing seemed like a rest day compared to what we had just endured. Coming up to its 17th edition, the Absa Cape Epic is the pinnacle of mountain bike stage racing. The following day’s Queen Stage was hyped up by the organisers and seasoned competitors and at this point we couldn’t process how we were going to race 100km with 2,850m of climbing … and then back that up with two more days of racing. Also, a nice late start time of 8:20am meant we got over 10 hours of sleep! We checked-out of the hospital a few hours later and went for our first proper ‘second breakfast’ in a week, which felt like heaven. Pro tip – bring your own Aeropress and beans. Located in the Berg River Valley, between Paarl and Franschhoek, it hosts the G rand F inale of the Absa Cape Epic and boasts a growing network of mountain biking trails. I’ve come to appreciate the process of putting together that magic puzzle of training, building, testing, training more, and having the discipline to rest. The challenge is there. Both Alby and I had been trying a CBD product called iKOR which proved fantastic for helping us fall asleep under normal circumstances. L'abbandono di NIno Schurter, la vittoria degli Specialized, ma soprattutto le belle prestazioni degli azzurri. But in the final days of the race, the daily stress and heightened caffeine levels saw us turn to sleeping tablets to get to sleep. If your skills are not, just think, four percent is all you need to get to a state of flow, and then flow all the way through to … It could very well have been the toughest day I’ve ever experienced on a bike and we had nothing to show for it. Our two companion teams rode off on us, and in an instant we lost all the time we’d fought so hard to gain. The first 15km or so of stage 2 was the same as stage 1, so we knew what was coming up and knew how fast we could go. La Cape Epic 2021 è stata posticipata. Alby and I woke up and went to breakfast as usual but when I sat down at the table Alby looked like death warmed up. Make sure your bike is in tip top condition before the race. Lactate threshold: 389 watts (4.47 W/kg) Mountain biking legend Gunn-Rita Dahle Flesja will be taking part in the 2015 Absa Cape Epic. The Absa Cape Epic is going to throw the greatest mountain biking challenge you have yet faced at you, day-in, day-out for eight days. Mark did a brilliant job at structuring my training around the limitations of my life, holding me back from myself, adding specificity around the demands of the event, and timing/periodising my fitness to perfection. We will be back one day. Start as a team, finish as a team. It’s not flat. Drink the first of three cups of coffee. Words: Wade Wallace | Video: Phil Golston and Malcolm Bloedel | Photography supplied by Cape Epic. Once again, another five minutes lost, and we were now deep in the middle of the field. Collapse across the finish line and try to replenish 5,000 calories throughout the afternoon. So many people we bumped into knew exactly what the Cape Epic was and were impressed by our participation in it. We made the call to take him to the medical tent. The Absa Cape Epic is a physically gruelling and mentally demanding mountain bike multi-stage race set in South Africa’s Western Cape region. Commute to and from work at recovery pace (45 minutes each way). Di Redazione MtbCult - 25 Marzo 2013 Il programma di questa gara a tappe parla da sé: otto giorni di competizione e una distanza complessiva di circa 700 km con oltre 15.000 metri di dislivello. We lined up at the start ramp for the prologue, a course that would take us approximately an hour to ride, lined with amazing crowds and a palpable energy. A unique range of clothing and accessories designed to make it easy to show your support for the world's premier mountain bike stage race. The trails there are incredible, the landscapes are stunning, and the town is always buzzing. I spoke to others about their training and everyone’s would be drastically different. Our race was over, and the next adventure was about to start. Relative VO2max: 57.7 ml/kg/min I hopped a seemingly harmless curb and must have misjudged my rear wheel landing when I heard a loud CRACK and my tyre went flat in an instant. “Never again” is what my brain told my body for five hours a day during our Cape Epic experience, and what I made myself believe as a way of surviving every day. He looked like that every morning until he had his coffee and I had a chuckle at his expense … but when he didn’t laugh back, I knew something was wrong. La Cape Epic 2018 è stata emozionante e piena di colpi di scena. Dekker and his partner Maarten Tjallingii (ex-Rabobank, podium at Paris-Roubaix) were usually on the podium in Masters after each stage and looked like they were having fun. Three shorter and more manageable events make up the next tier – Reef to Reef, Port to Port and Cape to Cape, all in Australia. The Absa Cape Epic is going to throw the greatest mountain biking challenge you have yet faced at you, day-in, day-out for eight days. Ogni notte costruiamo letteralmente bici completamente nuove – afferma Yanick – the Mechanic – Gyger, responsabile meccanico di Scott-Sram – Gestire il lato materiale delle cose è un compito molto impegnativo. There was an abrupt shift from first world living standards to third world settlements during our drive to Stellenbosch, giving just a glimpse of what we’d be sheltered from in the bubble of the race over the next week. I asked my local South African mate and fixer Kevin ‘Benky’ Benkenstein (check out his adventure bike tours here) for a recommendation and he set me up with JP from Re-cycles bike shop who were in the race tech village and took good care of me. I asked my local South African mate and fixer Kevin ‘Benky’ Benkenstein (check out his adventure bike tours. A woman has set out to complete the fastest cycling journey from the top to the bottom of New Zealand and raise awareness about bowel cancer along the way. After that a bunch of us watched Milan-San Remo from a tiny computer screen as Freire and Petacchi sat in the vicinity. Nino Schurter / Lars Forster (UCI Men): 4:19, Annika Langvad / Anna van der Breggen (Women): 5:20, Sebastian Stark / Lara Stark (Mixed): 5:27, Joaquim Rodriguez / Jose Hermida (Masters): 4:51, Bart Brentjens / Abraao Azevedo (Grand Masters): 4:54. After clearing myself for head injuries I got up, brushed myself off, and continued riding so I wouldn’t stiffen up. I personally didn’t find this necessary as the feedzones were more than adequate and I was happy to stop at them. As expected, Alby was flying and had me in the hurtbox straight out of the gates. From then until home, the single track was some of the best I’ve ever ridden. Tel: +27.21.4264373 Some paracetamol was all it took to bring Alby’s fever down and get him looking halfway normal again. If you were planning to Insta-story your entire trip from Cairns to Cape York, we’ve got some bad news for your followers. Christmas and New Years provided a good opportunity to build some longer, quality outdoor efforts with ‘warmer’ temperatures above -10C. So to be a mountain biker, you need to finish the Cape Epic.”. It was at this point that seemingly everyone was visibly shattered and the race village looked like the aftermath of a battleground. Selvaggia e ampia, a volte inospitale e altre volte dalla bellezza impressionante, la regione del Capo Occidentale in Sudafrica sfida e sorprende tutti coloro che affrontano i suoi sentieri mai battuti. 4:30pm: Eat more, chill out in the chill-out zone, inevitably have a nap in a public place. In our Cape Epic Training Guide we have documented what we did and learned, all the Cape Epic tips and advice. After learning our lesson on the previous days, we both had ridden well within ourselves and saved something for the end. Be Physically Prepared. Cape Town University is an absolutely beautiful campus, complete with a backdrop of Table Mountain offering pristine mountain bike trails right on its doorstep. Peak load: 509 watts, Weight: 64.8kg The road to Cape Epic has reached a dead end. Each standard entry includes: Tented accommodation in the Absa Cape Epic Race Village (seven nights, starting on Sunday night after the first day of riding to Saturday night after Stage 6); Dinner, recovery meal and breakfast in the Absa Cape Epic Race Village (from Sunday dinner at first Race Village to Sunday breakfast before Stage 7) Keep in mind though that we’re both 46, and that VO2max drops off by about 1ml/kg/min per year after 30 years of age. We soon found ourselves picking our way back through teams who’d passed us earlier and catching up to guys who were in the Tour de France bunch who were paying the price of being as enthusiastic as we once were. The ABSA Cape Epic is the pinnacle of mountain bike stage racing. This was the first we’d see of the race village and even though we’d later find that this would only be a tiny version of it, we began to understand the enormity of the event and what it means to many in South Africa. 5:01am: Get into the toilet before anyone else. CAPE EPIC 2015 Team Nico et Jean Luc. He couldn’t breathe and had excruciating back pain that he’d never felt before. I haven’t felt this heightened anticipation for a race in quite a long time and it’s a wonderful familiar feeling that I missed, reminding me of lining up at my first ever race. Over the years I’ve realised that wins are hard to come by, and when you do win that amazing feeling quickly subsides. It wasn’t about that. Here are my top 5 take-aways from this extremely beneficial camp, not only for the 2020 Cape Epic, but for future stage races that you may want to challenge you But as complete newbies do, we decided it would be a good idea to ride in the front group with team Rodriguez / Hermida and Dekker / Tjallingii, thinking we were worthy of winning a Grand Tour and staying with these guys. With a long week ahead of us, we knew that every single team would experience something like this. This was going to be a long long week and fortunately it was this early on where riding our own race proved to be an effective strategy. We rode. We weren’t complaining, although after an Australian summer full of long intentional training rides in 38C, we had half-hoped to have a weather advantage over our northern hemisphere rivals. 7:00am: Make our way to the start gates (this is the point we wished we were in the 7:45am, F-Group). A race like the Cape Epic is one of the most rewarding and enjoyable adventures any cyclist can have. Fortunately there was lots of time to recover and enjoy what felt like a day off. Une nouvelle aventure s'annonce pour 2015 ! Of course I needed to account for the fact that there’s a 30% difference in Alby’s 50% and my 50%, so I still ended up riding at 80%. Up to this point, it was an unknown whether Alby and I would match up in terms of fitness and ability. Far out… not a bad start, but we just missed it by three places. Too bad that I don’t remember much of it — I was just wishing it all away and wanting to get home. Cape Epic. Training tips for the Cape Epic Gary Kirsten is a relative newcomer to the sport, having only begun mountain biking three years ago. Every other stage the starts were based on overall classification, so we were mixed in with all other categories except for UCI Women and Men (who were easy to spot) and we didn’t really know who we needed to worry about. Therefore I enlisted the help of Mark Fenner of FTP Training to coach me. It’s been a year since we set off on our Road to Cape Epic journey, and it was almost complete. I would work my training in around my life in such a way that my family would barely notice it, and I’d have enough energy to get through my work day. Picture: Coco Van Oppens. The stunning SA locations of Ridley Scott’s epic sci-fi series ’Raised by Wolves’ thinking we were worthy of winning a Grand Tour and staying with these guys. Seeing the elation and exhaustion on the faces of the finishers was something I didn’t think I’d miss, but I wanted that more than ever after seeing it. Both Alby and I had been trying a CBD product called, It should go without saying that you’ll want a full suspension mountain bike for the Cape Epic, preferably one that’s as light as you can afford. Cape Epic: The Tour de France of mountain biking The 8-day, 8-stage event in South Africa's Western Cape went from go to no-go in less than 48 hours, becoming one of … It’s easy to overdo it as a cyclist. : Get into the toilet before anyone else. We took a cue from our course profile sticker that there was a feedzone at 10km to go. But if any of those things were easy, it wouldn’t be the amazing adventure that it is. The value of a coach isn’t to motivate you or tell you what to do. This piece is brought to you in partnership with Giant Bicycles, Rapha Custom, iKOR Labs and Zwift. Even though we were absolutely exhausted, falling into a proper sleep was getting harder to manage. Once we hit the feedzone and had a can of coke, we turned on the gas and rode flat out for the finish. Epic Cape York 4WD trip. tips before you go to the cape epic Gear It should go without saying that you’ll want a full suspension mountain bike for the Cape Epic, preferably one that’s as light as you can afford. This year’s Absa Cape Epic was possibly the most beautiful and gruelling experience of my life. A marzo 2017 proverò a fare la mia seconda Cape Epic.... E' stata un'esperienza fantastica ed ora sono in crisi di astinenza...sono diventato dipendente da Cape Epic!!!! An Epic Tips and Tricks link can be found by clicking the Epic button on the top left after logging in, and then going to the Help section. All content is shared by the community and free to download. Coming up to its 17th edition, the Absa Cape Epic is the pinnacle of mountain bike stage racing. Zwift had a Cape Epic workout series designed by 5-time Absa Cape Epic Champion, Annika Langvad. Thankfully, Alby took mercy on me and eased off. Here’s what a typical training week looks like for me: Alby and I rarely get out on the mountain bike together in between events. Epic Cape York. At least I now had something else to focus on other than the pain in my legs! I contemplated starting the final stage as a solo rider but I knew Alby would be disappointed and feeling like he let the team down. Much of the stage was held through vineyards and orchards on the sides of steep hills, which made most of the trails awkwardly off-camber. The Absa Cape Epic takes place every year around the last week of March and the first week of April. Typically Alby’s back problems meant that he had to warm into things, and this caught me off-guard. We had no idea what to expect but we were satisfied with our time and finishing position of 17th in Masters. : A four-hour ride in the hills, with about 2,500m of climbing and a couple 20-minute threshold efforts. But as complete newbies do, we decided it would be a good idea to ride in the front group with team Rodriguez / Hermida and Dekker / Tjallingii. As cocky as we were to feel like we had earned and deserved our start in A-group, the bravado quickly wore off as we meekly lined up at the back of the bunch. The Pioneer was difficult indeed, but it was also one of the most enjoyable experiences we’ve ever had on a bike. We weren’t even thinking about stage 2. This is simply for time efficiency. Keep in mind though that we’re both 46, and that VO2max drops off by about 1. per year after 30 years of age. 1: Add This To Your Bag “Ear plugs… and maybe some light sleeping tablets,” says Ila, who can usually sleep through anything. Note that this type of training program was right for me at my fitness level, life situation, strengths and weaknesses. Not only that, but my adductors were beginning to cramp and we still had an hour of riding to go. However, life experience has taught me that an adventure like this is about savouring the journey, not the finish line. South Coast Herald 2 minutes read. We were well suited for each other during the Pioneer, but at that time Alby was just getting acquainted with mountain biking and his skills and fitness had gone up exponentially since then. At the medical tent they diagnosed it as a possible kidney infection, saying that he needed to go to the hospital. 2. I’d been looking forward to this day since stage 1. 1. It’s not cheap. We’re sitting at dinner outside Cape Town, and the word just came through. When I thought ahead I would have felt empty and horrible finishing on my own when the whole point of this was to finish as a team. Six gruelling stages across the South Island of New Zealand will be a qualifier for the Cape Epic in March, and a test to see what we need to work on. And best of all, we could have a sleep-in the following day. Get the Epic Series APP; Follow The Race; Spectator Points; Fans FAQ; Hospitality; Epic Trippers; Route Tours; Epic Flights; Professional Riders; Prize Money; Jerseys and … Alby is a guy who rarely complains about anything, but even he was unimpressed. And did I bring a spare wheelset? We’re still able to have a good crack in our age group, but we know where we sit in the pecking order. Eat more, chill out in the chill-out zone, inevitably have a nap in a public place. ABSA Cape Epic Tips Written by Mike Posthumus on March 17, 2015 As we are approaching the 2015 Absa Cape Epic, Dr Mike Posthumus thought he’ll share with you some tips on how to complete and compete in this gruelling race by … Stuff our faces with as much pasta, toast, pastries and muesli as we could stomach. The Absa Cape Epic takes place every year around the last week of March and the first week of April. This piece is brought to you in partnership with Zwift. The race was so incredibly difficult that we found ourselves on our limit from the outset of every stage. Most importantly he wouldn’t need to stay in hospital for a few days. Google has many special features to help you find exactly what you're looking for. This made the stage particularly hard. The Union Cycliste Internationale (UCI) has alerted the Absa Cape Epic to an adverse analytical finding from a sample provided by rider Yolande De Villiers during the 2015 event. Search the world's information, including webpages, images, videos and more. Thanks to Woolworths for some amazing post-race real food. Everyone who came across the finish line — from Grand Tour and Spring Classics winners, to World Champions, to mountain bike legends, and all the way down to us weekend warriors — shared the same level of accomplishment, emotion and enthusiasm for completing the Cape Epic. After we finished it felt like the stage was only a blip in time, but I swayed between loving and loathing every moment of that two hours. Alby could have stayed with them, but I had to put my foot down and get sensible about our pacing in a race that had six days left. It’s important to cherish the memories you have. the one that was actually at 10km to go) both of us nearly had a mental breakdown. While that seems unlikely for now, and the biggest medical threat in the camp is still likely to be gastro from tired riders absent mindedly skimping on hygiene best practice, riders will be feeling more anxious than usual in the next two weeks’ lead-up – if not for their health, then for the security of their investment. I had nothing and Alby was nursing me home. We didn’t finish the race unfortunately — my teammate Alby came down with pneumonia the day before the final stage. The journey is just as important as the outcome, Next week we embark on our first major event to prepare us for the 2020 Absa Cape Epic –, You can follow along with our daily video stage recaps on our. I had been conserving energy for the final 25km but this crash limited me to a pathetic limp. Where to Find Additional Resources. I’d recommend brining lots of gels on each stage (I used 3-6 every day). That means fork service, new cables, extra brake pads, new chain/cassette, etc. Join thousands of fellow campervan travellers. That would have erased all those low moments in an instant. This year’s Absa Cape Epic was possibly the most beautiful and gruelling experience of my life. Looking back it was the right thing to do. What other event does that happen in?! Left to my own devices, I would have been lying on the ground like a starfish until a helicopter came to retrieve me. 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