The South African pro riders are an invaluable source of local knowledge, which we tapped into in order to provide international participants with the insights they will need to thrive in the 2023 Absa Cape Epic. From Meerendal Wine Estate to Val de Vie Estate, the locals know what to look out for and where to mind their step, but are also familiar with the climatic conditions which make the race uniquely challenging.

Along with 2021 champion, Matt Beers, racing as part of Toyota-Specialized-NinetyOne in 2023, we spoke to Tristan Nortje, the Imbuko {type}DEV squad, and #SheUntamed’s Sarah Hill. Together these eight provided much valuable insight. As well as reminder that the race is long and that it will pay to be lekker to your partner throughout.

Matt Beers

Toyota-Specialized-NinetyOne

Tip 1:

Try to use the same race nutrition strategy one to two times per week on your long rides for at least a month leading up to the Absa Cape Epic, in order to practice and know what works for you.

Tip 2:

Make sure your bike is fully serviced, with new tyres etc. because the race is hard on equipment!

Tip 3:

Watch YouTube videos on how to fix mechanicals that may occur during the race. You need to know how to break a chain and insert a quick link, plugging a tyre, insert a tube to your punctured tubeless set-up. And then, vitally, practice these things.

Tip 4:

Get a bike setup, at least a month prior to the race, to make sure you are comfortable for those very long days in the saddle.

Tip 5:

Keep it simple, stupid. Don't overcomplicate your preparation. Stay hydrated, eat well, sleep well, practice good hygiene, and enjoy the process.

Tristan Nortje

Toyota-Specialized-NinetyOne 2

Tip 1:

A good breakfast is always important. Good carbohydrates and protein are essential to top up on all the glycogen stores. I find fruit juices works the best for me.

Tip 2:

Nutrition on the bike is very important. Don’t neglect to stop at waterpoints, fill up your bottles and eat. Don’t skip the waterpoints, the moments you spend refuelling can save you from a long day if you bonk.

Tip 3:

For the Absa Cape Epic, heavier and stronger tyres are a must. No questions asked.

Tip 4:

Remember to put sunscreen on and also to take sunscreen with you. Your skin is very important and the days of Absa Cape Epic will be very hot and very long.

Tip 5:

A very important one for me, is to keep your body temperature low as much as you can, by cooling yourself down when you can. As soon as your body temperature is too high you won’t get it down again. This not only leads to problems on that day but will also impact the days to come. Wet your head when the opportunity arises, possibly even take a dip in one of the dams we’ll race past.

Marco Joubert

Imbuko {type} DEV

Tip 1:

Don't underestimate the importance of a good suspension setup. You should take time to personalize your suspension setup. The 2023 edition of the Absa Cape Epic will feature a lot of singletracks and a good suspension setup will save you a lot of energy throughout the eight days.

Tip 2:

Do heat acclimatization exercises. Summer time in South Africa is no joke. You need to learn to be comfortable in extreme temperatures. I would suggest doing some rides indoors to feel how your body responds in extreme heat under exertion.

Tip 3:

Train your gut. You will be burning a lot of calories during the eight days of the race. Fuelling is paramount. So, study different fuelling types and test what works best for you before the race.

Tip 4:

Stretching after a long day on the bike will fast track the recovery process and help manage sore muscles.

Tip 5:

Take time to get to know your partner off the bike. The Absa Cape Epic is not only a test for your equipment but even more so, a test of your spirit. You will have times where things are seemingly hopeless – during these times a partner that understands you can take you from zero to hero.

Sarah Hill

#SheUntamed

Tip 1:

Learn how to ride in the heat. Long days in the saddle mean you will be experiencing the hottest times of the day. Your body responds differently in 35+ degree Celsius temperatures, from your appetite to your energy levels, everything is different. Practicing in the heat beforehand can be a huge advantage during the long, hard, stages of the Absa Cape Epic. Sleep in and start your ride at 9am, or flip your work day around and only leave for your ride at 2pm in the afternoon. Switch that fan off if you're training indoors and if there's a sauna at your local gym, get your sweat on.

Tip 2:

Get your nutrition strategy right. This is something I cannot stress enough. I have fallen victim to malnutrition while racing and the consequences are a DNF. Avoid this by understanding how many grams of carbohydrates your body needs to ingest every hour (generally this is about 60g per hour). Each bar you consume will have a variety of carbs, fat and protein. Know which combo digests well for your body, and test it under intensity too. A higher heart rate (or higher metabolic zone) requires a higher ratio of simple sugars (i.e. gels). Once settled into your tempo, a more balanced diet is required (perhaps even a protein bar on hour 6 of your ride?). Think about it and try it out during practice.

Tip 3:

Prepare for mechanicals.

Don't be that team who is stuck on the side of the trail because they forgot a tube, a tubeless plug, or a tyre lever. Get in touch with your local bike shop and make sure you have your spares and tools with you when you race. Then, very importantly, practice using them! Don't let the first time you fix a broken chain be during the toughest stage race in the world. Help make yours and the official mechanics' jobs easier at the Absa Cape Epic by getting a full service (strip and rebuild included) before you get to the start line. It will go a long way.

Tip 4:

Sharpen your skills with a weekly dose of singletrack. Yes, the Absa Cape Epic is long, but trust me – you're going to need those singletrack skills on every single stage. A rocky corner can be the difference between finishing and getting driven away in an ambulance. The more stages you complete, the more the fatigue kicks in. Practice riding through difficult singletracks at the end of a 5 hour ride. You want to be able to flow without stressing about line choice! Don't let singletrack be the limiting factor of your race, let it be the part you look forward to the most!

Tip 5:

Get your mental game on point. This race isn't the toughest in the world only because of the number of days you are on the bike. You are tested physically and, I believe, more so mentally. The grit, resilience, and patience required to push through relentless climbs wears you down and tends to strip you of that tough shield you carried with you on the Prologue. Find peace in accepting that there will be emotional moments. This is what makes the finish line so rewarding. Not only did you conquer your own physical limits, but you broke through each and every mental barrier that rose up against you. You finish the Absa Cape Epic as a new person, stronger in more ways than you can imagine.