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The Cape
Epic may have some of the toughest and longest riding
around, but that's not all that goes on, in fact it is only
a part of the Cape Epic experience. Taking the tented option
means that you need to be organised and inevitably end up in
a strict routine to ensure sanity and a successful days
riding. This is what we went through on a daily basis
| 5:30 |
Alarm
goes off |
Pack
up tent insides and organize ride stuff for the day,
make energy drinks
|
| 6:00 |
Breakfast
- fresh percolated coffee, pro-nutro, mueseli, all
bran, eggs, bread, jam, peanut butter, croissants,
pastries, muffins, yogurt and fruit
|
| 6:30 |
Final
ablutions and necessary functions
|
| 6:45 |
Fetch
bike from bike park & give it a once over
|
| 7:00 |
Get
race kit on, pack food and supplies for the day |
Pack
bag and clear tent
|
| 7:25 |
Carry
your massive heavy bag with tools, spares, food,
clothes etc to the bag check in
|
| 7:30 |
Line
up for race start
|
| 8:00 |
The
days race starts with a bang as usual. Its like
starting a big race with
big crowds from the local town and theme music,
announcers, waving flags etc. |
Ride
for 5-8 hours stopping only to wee, rest, water
points, apply lube or walk up an un-rideable section,
otherwise riding through water, mud, dust heat, cold,
on sand, tar, rock, grass while seeing awesome scenery
and passing waving hands & friendly faces.
|
| 14:30 |
Reach
the end of the stage and arrive to a finish line with
waiting crowds, school kids, music, PA, stalls,
stands, banners etc
|
| 14:45 |
Get
your bearings and find a hamburger stand to get that
crucial post race chow for recovery, get a delicious
homemade R10 burger
|
| 15:00 |
Find
the race village, pick up your bag from the bag
truck/tent and then find a tent amongst the thousand.
|
| 15:15 |
Head
off to the bike wash, find a hose with pressure a
bucket and a brush to wash your bike, check everything
is working and lube everything up for the next day.
|
| 16:00 |
Check
the bike into the bike park for the night
|
| 16:10 |
Go
for a shower in the shower truck
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| 16:30 |
Find
a cool shaded spot to relax and stretch. Take a walk
into town.
|
| 18:00 |
Go
to dinner marquee for dinner, eat as much as you can -
Rice & stew/curried chicken, pasta and beef stroganoff/chicken
al king, braai pap & steak/chicken, mince and
pasta, salads, pasta salad, bread, jam, deserts, and
fruit.
|
| 18:45 |
Post
race festivities start with BEN bike awards, race
stage awards and race briefing for next day and days
race photos and TV footage
|
| 19:00 |
Go
for a massage, stretch, do a rubdown
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| 19:30 |
Go
to Race office to check days results, messages and
seeding positions for next days stage
|
| 20:00 |
Find
water truck & fill bottles and camel back for next
day
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| 20:30 |
Organise
tent, make bed and go to sleep |
Training, preparation & Race tips that helped us
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Choose a partner who you can get on with, has same goals and
attitudes, someone you can be honest and upfront with,
is of similar ability, will do similar amount of
training.
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A training ride longer than 5hours at least once a week
-
Find a training route >150km with >2000m ascent and do
it 2-3 times before the race
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Do a training camp where distances are >90km for at least
4 days in a row
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All training below 80% of max HR
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10-15hrs per week
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Secure as many good pairs of cycling shorts as possible aim
for at least 5 pairs, ride them in well before the event
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Try to get team cycle shirts, it makes it easier to find each
other and makes you feel like a team
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Use Vaseline during training and from day 1
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Being organised is important to minimise stress and save time
for more rest & enjoyment
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Pre-pack each days items by day, eg Day 1 shorts/shirt/daily
ride drinks & food/recovery drinks
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Start race with at least new tires, tubes, chain, cassette,
chain rings, cables, brake shoes
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Start everyday with a clean freshly lubed bike, it makes you
feel good and minimizes mechanical failure
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Don’t skip meals and eat as much as you can at meals
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Eat and drink while riding from start to finish, remember
today you are actually eating for tomorrow
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Eat and drink immediately after every days finish.
- Get a massages or do your own rubdowns in the evening
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