Updated: 14/09/2023. Should you have less than 23-weeks to prepare, please get in touch.

This Cape Epic (2024) 23-week base-to-race day plan is for the mountain biker who has trained for and competed in the Cape Epic more than three times. Your goal might be to make it across the finish line each day well within the cut-off time and or in/near the top 100.

Following the plan will establish a solid aerobic base, grow your sustained power and adapt your body for the back-to-back demands of multi-day stage racing. The nature/execution of specific workouts also improves and maintains bike handling skills, reaction time, pedal efficiency and leg speed.

The plan is power-based. Weekday workouts can be executed on an indoor trainer. When the weather is favourable, weekend sessions and skill sessions should be ridden outdoors and exclusively on the mountain bike, and even if it is on the road/tar.

When to start: 23 weeks before the event date.
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The Plan Layout

Five blocks (plus two taper weeks and one race/event week.). Each block has three weeks of specific workouts that vary in duration, intensity and frequency, and rest days. Week three is followed by a recovery week to shed accumulated fatigue and prevent overtraining and injury.

The workouts are scheduled and set to match expected fatigue and allow for adequate recovery times based on workout intensity and duration to optimize training. And the plan includes general training nutrition guidance and a steady dose of strength and flexibility work to improve the quality of your workouts.

Day 1 of the plan starts with a functional threshold power test, and you will test and reset zones at least one more time as you progress through the program to ensure that you are training at the right level.
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Key Features

Supportive environment..., you may reach out any time if you can't figure out or need verification on something related to your training or the plan.

RIDEANDRACE pre-built training plans are research-based, and some include personal experience and practical knowledge to help you improve specific abilities, disciplines and or events in a set time. Workout descriptions are detailed, with some sport/cycle science terminology but entirely written in ordinary words and simple sentences.
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Should you have any questions or need guidance when choosing a pre-built plan.
Email: rideandraceinfo@gmail.com
Or use the contact form on my TrainingPeaks coaching profile page.

Website: www.rideandrace.net