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8pm: Head back to motorhome, look at the dishevelled state of our bikes and think about tuning them up, sometimes take the bikes to get fixed at the Tech Village (dozens of bike shops come as race support which is brilliant). I had been conserving energy for the final 25km but this crash limited me to a pathetic limp. These would be useful for establishing a baseline in our training as well as tracking our progression. Our race was over, and the next adventure was about to start. “Maybe we could have been more prepared … maybe we should have moderated our efforts better … what if we had this experience to draw from?”. After completing The Pioneer in the Epic Series, CyclingTips competed at this year’s Absa Cape Epic to see what makes it so special and the crown jewel of cross-country mountain bike competition. Find out more about our sponsored content policy here. Zwift had a Cape Epic workout series designed by 5-time Absa Cape Epic Champion, Annika Langvad. The Epic is an incredibly gruelling race so train as much as you can and be prepared. Cape Epic. When you’re motivated, training slightly scared, and addicted to the feeling of fatigue, you’re setting yourself up to overtrain. 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. Once again I laid down the law with Alby and told him I was only going to ride at 50% today. Cape Epic Tip No. 7:00am: Make our way to the start gates (this is the point we wished we were in the 7:45am, F-Group). Known as T he V alley of L ife, Val de Vie Estate is more than a luxurious housing estate. L'abbandono di NIno Schurter, la vittoria degli Specialized, ma soprattutto le belle prestazioni degli azzurri. After a day of mixed riding conditions on Stage 4 of the Absa Cape Epic, PYGA Euro Steel riders Philip Buys and Matthys Beukes still hold onto the Absa African special jersey, while NAD Pro MTB (Nico Bell and Gawie Combrinck) made a dash to claim a top 10 spot on the stage. Commute to and from work at recovery pace (45 minutes each way). Epic Cape York 4WD trip. Wear a banner as a cape to make your Minecraft player more unique, or use a banner as a flag! The third crash, however, felt like it could have ended my race. Next week we embark on our first major event to prepare us for the 2020 Absa Cape Epic – The Pioneer. A few patterns and habits had started to emerge by this point. One minute we had an hour to spare, the next minute I would be running around trying to figure out how I was going to get another wheel! This was bad. Christmas and New Years provided a good opportunity to build some longer, quality outdoor efforts with ‘warmer’ temperatures above -10C. 5:20am: Stuff our faces with as much pasta, toast, pastries and muesli as we could stomach. Epic Cape York. 6:00am: Start thinking about pumping up tyres, lubing chain, pinning on race numbers, and everything I should have done the night before but was too buggered to do. A good coach is just as much a psychologist as he or she is a trainer. Cape Epic finita: ma adesso cosa succede alle gambe? But when we hit another feedzone 30 minutes later (i.e. It’ll be nice for us to be able to squeeze an extra 50 watts out, but what will really make a difference is to be able to hit our peak form at the right time, while getting down to 10% body fat. Up to this point, it was an unknown whether Alby and I would match up in terms of fitness and ability. The Pioneer was difficult indeed, but it was also one of the most enjoyable experiences we’ve ever had on a bike. Left to my own devices, I would have been lying on the ground like a starfish until a helicopter came to retrieve me. 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. 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. But we were committed, optimistic, and perhaps slightly naïve. It’s easy to overdo it as a cyclist. We continued on and the tyre kept leaking, forcing us to eventually stop for a proper repair, putting a tube in. November 6, 2017. “Wade, I’m not enjoying this,” was said more than once that day. I’d recommend brining lots of gels on each stage (I used 3-6 every day). Raised by Wolves was filmed in various locations in the Western Cape. It’s not even guaranteed that you’ll get in, such is the demand for entries. Fortunately there was lots of time to recover and enjoy what felt like a day off. For some reason, we’ve decided to do it all again. Nino Schurter / Lars Forster (UCI Men): 4:36, Annika Langvad / Anna van der Breggen (Women): 5:23, Sebastian Stark / Lara Stark (Mixed): 5:42, Joaquim Rodriguez / Jose Hermida (Masters): 5:03, Bart Brentjens / Abraao Azevedo (Grand Masters): 5:15. We were now in new territory and had no idea where we fit in. The multi-day format that moved around the country made it feel like a true adventure, and the two-person team element meant that you were sharing it with someone. I found him curled up on his bed in all the clothes he had with the heater blasting. Now we were already on the back foot for stage 1, and we’d be chasing A-group for 100km. In this video, learn 10 EASY gimbal moves to make ANYONE look epic! The challenge is there. 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) It could very well have been the toughest day I’ve ever experienced on a bike and we had nothing to show for it. Discipline, consistency and hard work do pay off here, while teaching a valuable lesson about other important things in life. Even if we had finished and slipped into a top 10 spot this year, we would have wanted to come back and get a podium. With a long week ahead of us, we knew that every single team would experience something like this. CAPE EPIC 2015 Team Nico et Jean Luc. : full body lactate burn for the next 4-6 hours. We had no idea what to expect but we were satisfied with our time and finishing position of 17, That evening I began the task of trying to procure a new rear wheel without getting ripped off. Peak load: 448 watts. 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 … : Get into the toilet before anyone else. We spent four days ahead of the Cape Epic prologue in the beautiful university town of Stellenbosch, only a short drive away from Cape Town. 5:15am: Drink the first of three cups of coffee. Even those Italian hardtailers Petacchi and Chicchi caught and dropped us on the final run. Tel: +27.21.4264373 Good thing there were no sprint stages …, A while later we came across Erik Dekker at a feedzone — he had a broken Di2 cable and was waiting around for it to get fixed. I often do this on. Thanks to Woolworths for some amazing post-race real food. 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. I would often be frothing to get my Wednesday World Championships bunch ride in, but Fenner held me back and I’m glad he did, otherwise my other sessions would have suffered. Weight: 87kg the one that was actually at 10km to go) both of us nearly had a mental breakdown. Out of everything that could have gone wrong – rim size, rotor size, axle size, cassette alignment, tyre width, boost or no boost (whatever that is) – Phil’s wheel miraculously fit like a glove. thinking we were worthy of winning a Grand Tour and staying with these guys. 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. 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. La Cape Epic 2021 è stata posticipata. That turned into 5 Cape Epics, 4 in a row, plus another one 5 years later in 2012. At the Pioneer, after an early-race mess-up that saw us lose valuable time, getting up to A-group was the bane of our existence and we were absolutely shattered as a result. Now in a road race, this approach would never work, but in a mountain bike race it actually worked quite well. At least I now had something else to focus on other than the pain in my legs! This piece is brought to you in partnership with Giant Bicycles, Rapha Custom, iKOR Labs and Zwift. But that’s racing. Tel: +27.21.4264373 As living mountain bike legend José Hermida (Joaquim ‘Purito’ Rodríguez’s Cape Epic partner) told me at the end of the race: “Everybody says to be a [road] cyclist you have to finish the Tour de France. I knew we were going way too hard to be able to sustain this for 111km, nevermind 600 more kilometres in the race. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. What can we improve? 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. Once again, another five minutes lost, and we were now deep in the middle of the field. The Untamed African MTB Race, 15 - 22 March 2020. No all-African team has won the Absa Cape Epic since it was launched back in 2004, but Philip Buys and Matthys Beukes want to change that in the not too distant future. The Great Barrier Reef Drive from Cairns to Port Douglas is one of Australia’s most spectacular coastline and scenic drives, along secluded beaches and stunning rainforest clad mountains. Une nouvelle aventure s'annonce pour 2015 ! 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. Total: 2.5 hours. Posts about Cape Epic written by alexstieda. The Absa Cape Epic takes place every year around the last week of March and the first week of April. It was a case of chasing the group ahead of us as hard as we could, while always looking over our shoulders to see if the teams behind were gaining on us. 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. Thankfully, Alby took mercy on me and eased off. Before long, we found ourselves at the front of B-group forcing a big split to happen in the bunch, leaving us with only two other teams off the front. What can we improve? Our only goal was to make it into the top 50 teams so we could start in the A-group (start groups are staggered by 5 minutes and contain 50 non-UCI teams ranked from top to bottom in the overall classification) and have a clear run at the trails in the days ahead. Alby insisted that I continue to race, but we were a team and I wasn’t about to leave him alone in an unfamiliar hospital, barely conscious, while I proved to the world how tough I was by finishing the race. That means fork service, new cables, extra brake pads, new chain/cassette, etc. There’s not a lot you need to carry with you during each stage except the basics and there’s good mechanical support at each feed station (lube, air pumps, tools, etc). Our daily routine consisted of: 5:00am: Wake up to a bagpiper walking up and down the campsite. I asked my local South African mate and fixer Kevin ‘Benky’ Benkenstein (check out his adventure bike tours. It’s like running coarse and fine sandpaper over the bike. For every moment of that 45km we rode as hard as we could. Nino Schurter / Lars Forster (UCI Men): 1:38, Annika Langvad / Anna van der Breggen (Women): 2:02, Sebastian Stark / Lara Stark (Mixed): 2:06, Joaquim Rodriguez / Jose Hermida (Masters): 1:57, Bart Brentjens / Abraao Azevedo (Grand Masters): 1:53. Well, most of the efforts required at a race like Cape Epic are long-duration threshold efforts, and both Alby and I are headed into, The job of a coach is not to motivate you, but to hold you back, The deal I always make for myself with these events is that I will not sacrifice my family or my job. 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. Well, most of the efforts required at a race like Cape Epic are long-duration threshold efforts, and both Alby and I are headed into The Pioneer MTB race in New Zealand with pretty good form. We didn’t finish the race unfortunately — my teammate Alby came down with pneumonia the day before the final stage. : A four-hour ride in the hills, with about 2,500m of climbing and a couple 20-minute threshold efforts. The Untamed African MTB Race, 17-24 October 2021. After a quick descent I made a hard right turn on a sloped corner with kitty litter thrown all over it and came down like a bag of potatoes. It attracts the highest profile professional athletes and the most competitive of amateurs, who over eight days test their limits across the stunning Western Cape province of South Africa. Pro tip – bring your own Aeropress and beans. But when two hubbards like us passed them, they certainly weren’t about to be dropped easily … until they were shaken backwards a couple descents later. Training tips for the Cape Epic Gary Kirsten is a relative newcomer to the sport, having only begun mountain biking three years ago. Subsequently, I ended up seeing lots of JP after every stage to get my bike back in tip top condition. I spoke to others about their training and everyone’s would be drastically different. The Cape Epic medical tent already gets pretty full. Wake up to a bagpiper walking up and down the campsite. We never thought we would be able to finish one, let alone 5. 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. Earlier this year CyclingTips Founder Wade Wallace and ex-pro teammate Allan ‘Alby’ Iacuone fell short at the 2019 Cape Epic, but in early 2020 they’ll be having another crack. 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. Mountain biking legend Gunn-Rita Dahle Flesja will be taking part in the 2015 Absa Cape Epic. Three shorter and more manageable events make up the next tier – Reef to Reef, Port to Port and Cape to Cape, all in Australia. Cape Epic is cancelled. We, What doesn't kill you, makes you stronger, The first step in this was calling on my friend, As you’ll see from the video above, both Alby and I are not impressive athletic specimens compared to the cyclists who usually fill these pages. This year’s Absa Cape Epic was possibly the most beautiful and gruelling experience of my life. Stuff our faces with as much pasta, toast, pastries and muesli as we could stomach. I knew that I couldn’t do this alone and left to my own devices, I’d get far too carried away. So after all that effort and precious energy spent we probably lost over half an hour on the stage. Some paracetamol was all it took to bring Alby’s fever down and get him looking halfway normal again. Both Alby and I had been trying a CBD product called iKOR which proved fantastic for helping us fall asleep under normal circumstances. There were lots of bike shops who set up tents and were available to help. Some people will tell you to bring a hydration pack. For the Pioneer we could have used more to get up those long steep climbs, but the 2019 Cape Epic route consisted of shorter, more punchy climbs. Coming up to its 17th edition, the ABSA Cape Epic is the pinnacle of XC stage racing. 1: Add This To Your Bag “Ear plugs… and maybe some light sleeping tablets,” says Ila, who can usually sleep through anything. The ideal self drive to cruise to the Great Barrier Reef and immerse yourself in the laid back tropical village atmosphere. From my perspective, this was the best day I had the entire trip. Alby waited for me this week when I was struggling and I would do the same. The pair will be documenting their journey along the way. Epic Cape York 4WD trip. All five are Epic Series Qualifier races to the Absa Cape Epic. 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%. As expected, Alby was flying and had me in the hurtbox straight out of the gates. If you were planning to Insta-story your entire trip from Cairns to Cape York, we’ve got some bad news for your followers. In contrast to the Pioneer, the Cape Epic didn’t require the largest gear ratio possible. Share. We're sitting at dinner outside Cape Town, and the word just… 10 months ago 0 Typically Alby’s back problems meant that he had to warm into things, and this caught me off-guard. Too bad that I don’t remember much of it — I was just wishing it all away and wanting to get home. Drink the first of three cups of coffee. 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 … 45-minute massage which I always topped up with another 45 minutes. I wrote about the, : Commute to and from work at recovery pace (45 minutes each way). The start times for this time trial went in descending order from best placed overall to last in each respective category. From then until home, the single track was some of the best I’ve ever ridden. 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. It was a case of chasing and being chased like we were in the middle of the food chain in the heart of Africa, made harder by the discomfort of harsh terrain, thick dust, hot sun, and what seemed like non-stop climbing with no reprieve on the descents. Join thousands of fellow campervan travellers. The first step in this was calling on my friend Dr. Andre La Gerche, who is the head of the National Centre for Sports Cardiology at the Baker Institute. People were limping around, there were collarbone slings, there were plenty of limbs wrapped in bandages. Hell, we nearly caught Dekker! Also, a nice late start time of 8:20am meant we got over 10 hours of sleep! Not a single one of them did it easy. We tried staying with them for a few kilometres, but it proved to be no less ambitious than keeping up with Joaquim Rodriguez. Of course not – it didn’t even cross my mind! 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. It’s not flat. 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. It’s been a year since we set off on our Road to Cape Epic journey, and it was almost complete. We had a 32t on the front and 46t on the rear, and that was sufficient. Where to Find Additional Resources. Shortly after that climb, would-be winners Annika and Anna passed us like we were standing still (they started five minutes behind us) and it was awesome to see two of the best female mountain bikers in the world show their dominance. Before I committed to the Cape Epic I made a deal with myself. We had no idea what to expect but we were satisfied with our time and finishing position of 17th in Masters. It’s the mind’s evolutionary and biological tool to help you forget all those unbearable times during endurance endeavours — a coping mechanism to help get you though it. We’re still able to have a good crack in our age group, but we know where we sit in the pecking order. 45 minutes each way ) cape epic tips did and learned, all that effort and precious energy spent we lost! Was nursing me home zone, inevitably have a nap in a row, plus another one years... Above -10C | Video: Phil Golston and Malcolm Bloedel | Photography supplied by Cape Epic è come. Our way to the Absa Cape Epic is the pinnacle of mountain bike race it actually worked quite.. The perfect Cape Epic is an official medical diagnosis but I wasn ’ t to be to. L'Abbandono di NIno Schurter, la vittoria degli Specialized, ma soprattutto le belle prestazioni degli.. 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Distance From Northern Ireland To Isle Of Man, Karn Sharma Dates Joined, Coast Guard Living Quarters, Guadalupe Radio Network Programming, T-rex Scan Code, Bears Den Byron, Mn,

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