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Most riders begin planning for the Absa Cape Epic a year in advance. It is impossible to over-prepare for this race (but remember not to over-train!).

Although a lot of planning goes into the physical training, nutrition strategy and preparation of your bike, mental preparation is just as important. Willpower and a positive attitude are just as likely to get your through a tough stage as the latest and greatest carbon mountain bike. We suggest finding a veteran of mountain bike stage racing or previous Absa Cape Epic finisher to help guide your preparation. If you can't find someone, or need more information, we provide a number of tools to assist riders in their preparation, including Rider Workshops in both Cape Town and Johannesburg each year.


Rider Workshop

The Rider Workshops are an opportunity to interact with experienced staff, riders and cycling experts to assist you with your planning for the Absa Cape Epic. They are hosted by our staff and include presentations on training, bike technology and maintenance as well as nutrition. Amabubesi members are also on hand to provide Epic-specific mud and sweat experience.

We encourage all registered riders as well as future entrants to join us to have all of their questions answered. Rider Workshops are held in both Johannesburg and Cape Town in September/October - allowing sufficient time for riders to be able to make meaningful adjustments to their preparation.

Dates for the 2018 Rider Workshops will be confirmed soon. 


2017 Rider Workshop Information

A "Checklist from the Race Office' was handed out.

Download this here.

'Training' was presented by Erica Green from Daisyway Coaching Systems.
Download her presentation here

'Nutrition' was presented by Adrian Penzhorn from Food for Sport in Cape Town.
Open his presentation here (Prezi online).

'The Rider Experience' was presented by Rens Rezelman in Cape Town.
Download his presentation here 

'The Rider Experience' was presented by Johan Labuschagne in Johannesburg.
Download his presentation here 

'Medical Tips' was presented by Dr Jann Killops from Mediclinic.
Download her presentation here 


Training Programmes

Finding and following a quality training program is an important element to success in the Absa Cape Epic. We have a few partners who provide tried and tested training programmes specifically geared at finishing the Absa Cape Epic, which you can find below.

Daisyway Coaching Systems

Daisyway Coaching Systems was founded in 1997 and is managed by Erica Green Groenewald and Louise Prins.

Both Erica and Louise are certified UCI Level 2 cycling coaches. Daisyway Coaching Systems specialise in a broad range of both road cycling and mountain biking single or multi-day events from novice to elite level athletes. Their main aim is to maximise each individual’s personal performance in order for them to achieve their goals.

Website linkDaisyway Coaching - Absa Cape Epic Basics


Tips from 10 times finisher - Ben van Niekerk

Your Riding Partner

Life still happens

What to pack


What bike

How to tackle the race


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