Magical un tamed and grueling; the CAPE EPIC is the king of stage races. This is a legendary 8 day mountain bike stage race is a special challenge! The Western Cape of South Africa is know for it's expansive vistas fun technical purpose built, single track dry loose even sandy conditions and heat.
The stages of Cape Epic are mostly long distance for duration and require more top end fitness and leg speed than the usual race. The more open jeep trails will really reward those who have build up their all around toughness physical fitness but there are challenges like the bike park sections so you have to be able to handle everything.
Key elements of this plan are:
-power and heart rate based workouts
- stage race block training with successive multi day builds
-All important strength conditioning for the distance and days of rough single track punishment.
As the race approaches to a 10 day taper, volume reduces and sharp short workouts come into to play. Unique to this plan is that it incorporates more off single track based workouts and skills drills. My custom post ride muscular endurance training is one of the many pro tricks that will have you smiling instead of crushed at then end of a grueling race week.
Considerations: This plan is for highly trained individuals with full time work week 90% of mid week work Is less than 2hrs and are structured so you can do them on trainer. (reduce duration 25% if inside)
Plan for a couple extended weekend training blocks and a 5 day long weekend in week 8
It is ideal to do an occasional training race in the last 6 weeks. This plan accommodates c level preparation races to hone races skills and speed. If you decide add a race then skip the hardest workout of the weekend and know that you may race tired but this is good stage race prep.
For customization of this plan to suite your special needs and first time purchasers discount please inquire. Coach@jeremiahbishop.com
Trust your performance with someone who knows how to get there! My approach is blending cutting-edge sports science with the hard-earned race wisdom it takes to win.
If your goal is to conquer a big race, crush your local climb, go longer than ever or take road gravel cross or mountain biking, I’ll help you get there and make it fun!