Doing your first ABSA Cape Epic or even if you’re a seasoned vet, good advice is always welcome. We asked some of our local elite athletes for their top tips if you’re tackling the “big one”.

Tip 1:

Break the race up into sections and take it stage by stage. The race feels very daunting if you think of all the climbs and kilometres that are still to come over the whole week. Only focusing on the stage ahead and breaking that into sections, as well, will help you to get to the end.

Tip 2:

Wrap a few layers of duct tape around your CO₂ canister. If you have a big puncture wrap a few layers of tape around the tyre and rim to keep the plugs in place. The tape will last long enough to get to the finish and you can then replace your tyre.

Tip 3:

Practice riding sandy singletrack. There are a lot of sandy trails around Hermanus and Grabouw. Get used to the bike moving underneath you and sliding into corners. Shift into a lower gear when pedalling through sand on the flats or on a climb.

Tip 4:

Make sure to fuel properly for the whole event. If you aren't eating and drinking enough it will definitely catch up to you in the later part of the race. On hot days make sure you have enough water with you and consider a hydration pack for extra fluids.

Tip 5:

Look after your partner just as well as you look after yourself. Make sure they are keeping on top of their nutrition and not pushing too deep. The team is only as strong as the weakest link and you don't want to cross the finish line alone.

Tip 1:

The most important tip is to eat A LOT because the Absa Cape Epic is long and brutal. And make sure you’re not just eating off the bike, but on the bike too.

Tip 2:

Try and ride in a zone that you can sustain for eight days and not just for one day.

Tip 3:

I always put duct tape on my CO₂ canister. Duct tape is always a nice to have with you as it’s handy in virtually any emergency.

Tip 4:

Communicate with your partner, you both need to know how each other feels in order to ensure to get a good result. You can only go as fast as your partner.

Tip 5:

Be lekker, the Absa Cape Epic is long.

Tip 1:

It's better to go into the race under trained than over trained – chances are that one will feel more fit the longer that the race goes on. Just keep to your pace.

Tip 2:

Remember to store your cable ties in your crank. Also, pack the amount of plugs you thought to take with, then take two extras. (You can ask my teammate Marco Joubert why, the next time you see him at a race…)

Tip 3:

It will benefit you greatly to do technical training before the race. As we all know, the Absa Cape Epic is known to take riders through technical trails sections, where with some trained skills, one can save a lot of time and even prevent crashes at the end of the day.

Tip 4:

It is important to do a thorough bike test before the race to make sure that your steed is race-ready. Examples are: to figure out what tyre pressure is best suited for the type of trail you’ll be riding, as well as to use the personally prescribed suspension pressure that works best for your riding style.

Tip 5:

Doing an Epic means doing long hours in the saddle and therefor it is strongly advised that you invest in good quality bib shorts. There is nothing worse than feeling strong in the legs but struggling to push the pedals because of a sore bum – it's definitely worth spending a little bit more for a lekker ride.