How to train for Absa Cape Epic
The Absa Cape Epic is the premier mountain bike stage race in the world, taking two-person teams across the rugged mountains and vineyards of the Western Cape.
Entries: Early bird lottery opens right after the race, with lottery draws in spring.
What Absa Cape Epic demands
Eight days of punishing rocky trails, fierce African heat, mechanical hazards and maintaining team harmony through deep fatigue.
Your preparation roadmap
24 weeks recommendedWinter on the trainer
Train back-to-back hard stages with high heat tolerance and rugged singletrack torque demands.
3 consecutive days with 2x20 min sweet spot efforts to build stage-race endurance.
5 to 6 hours mountain biking over technical trails and loose sand.
75 min indoor workout in warm environment monitoring sweat rate.
5x6 min at 50 rpm on 100% FTP for loose rock climbing.
Routes (approximate, recent editions)
- Prologue plus 7 stages covering about 600 to 650 km and over 15,000 m of climbing
Key climbs & sectors
- Groenlandberg
- Bainskloof
Frequently asked questions
How hard is Absa Cape Epic?
Eight days of punishing rocky trails, fierce African heat, mechanical hazards and maintaining team harmony through deep fatigue.
How many weeks do I need to train for Absa Cape Epic?
We recommend 24 weeks of structured training to build a durable aerobic base, sustained climbing or gravel power, and event-specific stamina.
Can I prepare for Absa Cape Epic indoors on a trainer?
Train back-to-back hard stages with high heat tolerance and rugged singletrack torque demands. High-quality interval workouts and threshold blocks are often more time-efficient on an indoor trainer.
What are the key climbs and sectors of Absa Cape Epic?
Groenlandberg, Bainskloof. Official routes can vary across editions — always verify current course details on the official website.
When do entries open for Absa Cape Epic?
Early bird lottery opens right after the race, with lottery draws in spring. Consult the official site at https://www.epic-series.com/capeepic for entry details and registration openings.
Build your Absa Cape Epic plan
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TrainCraft is not affiliated with Absa Cape Epic. Route figures and elevations are approximate and based on recent editions. Always verify current routes, dates and entry regulations on the official Absa Cape Epic website.