The Cape Epic mountain bike stage race turned into a way of life for us average guys on mountain bikes. It started as a crazy idea in 2005 to try to finish the Magical and Untamed mountain bike race. That turned into 5 Cape Epics,  4 in a row, plus another one 5 years later in 2012. We never thought we would be able to finish one, let alone 5. Needless to say we learned a lot along the way. In our Cape Epic Training Guide we have  documented what we did and learned, all the Cape Epic tips and advice. Here we share our experience and advice because one thing is for sure, the more you know the more you will enjoy it.

We are not elites with super genes or professors in sports science. Our advice is based on real world experience that we have kept track of over 9 years and 5 Epic events. If you want real mountain biking advice then see The Sunscreen Song for Mountain Bikers.

Cape Epic Training Guide

Planning and Preparation

Getting Sponsorship – In the age of blogging and reality TV there is no excuse for average Joe not to get sponsored.

The Real Cost – What does it really cost to do the Epic and can you afford not to do it?

Discovering the Mountain Biking Lifestyle – How you go from weekend warrior to Cape Epic finisher.

The Magic of the Cape Epic – It is a mountain bike race that captures the imagination and keeps you coming back for more.

The Epic Decision and Getting in – Deciding to do it is one thing, then actually getting an entry is another – if you really want to ride, you will.

Choosing a Partner – Its a team event so you must choose carefully, there are a few tips and tricks to getting it right or wrong.

Cape Epic Training Plan for Mountain Bike Stage Race

Epic Mountain Bike Training Plan – A complete plan including distance, multi-day rides and lots of climbing will get you through.

Heart Rate Training Program – This is the core to your training plan and is like having your own personal coach.

Heart Rate Training Basics – Understand the basics of heart rate based training and design your own training plans.

Health and Nutrition – Demanding training requires lots of energy and a healthy body, expert advice and learning more is the secret.

Calorie Counting and Goal Weight – Getting down to race weight while training and eating like a horse can be challenging.

Cape Epic Race Reviews and Reports

Cape Epic 2005 – Knysna, George, Riversdale, Barrydale, Montague, Viliersdorp, Boschendal, Spier

Cape Epic 2006

Cape Epic 2007

Cape Epic 2008

Cape Epic 2012

The Cape Epic - Magical and Untamed

The Magical and Untamed Mountain Bike Race The Cape Epic is a 900km 8 day mountain bike stage race in the Western Cape. This is the ultimate mountain bike race in South Africa and one of the best in the world.  

The Cape Epic takes place every year in April. It starts in the beautiful Garden Route town of Knysna and finishes eight days later in style at Lourensford Wine Estate, just outside Cape Town. The route changes every year, and leads aspiring amateur and professional mountain bikers from around the world through approximately 900 kilometres of the unspoilt nature of the Western Cape and across some of the most magnificent passes in South Africa.

The Cape Epic is possibly the Holy Grail of Mountain biking. 900 like-minded enthusiasts in the same place for eight unbelievable days of back to back racing. Some are there to win, some are there to survive to the end. Regardless of your goals it is an experience of a lifetime. This unique event gives all riders the opportunity to ride some of the best off-road tracks in the world, together with the world’s best riders!

The Cape Epic is the biggest full service mountain bike stage race in the world. Ahead of its peers being the Trans Alp Challenge, Trans Rockies, Australia outback and the La Ruta de los Conquistadores Costa Rica. These are true endurance events that test mind, body and equipment. To participate, experience and complete an event like this is a huge accomplishment in itself.

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