2023 Cape Epic: Tips and advice for every stage

tips and advice for riders entered into the 2023 absa cape epic by amy wakefield as published on bike network in south africa on the 27th of january 2023
tips and advice for riders entered into the 2023 absa cape epic by amy wakefield as published on bike network in south africa on the 27th of january 2023
Amy Wakefield dropping into the Louresford Switchbacks during the 2022 Cape Epic. | Image: Dom Barnardt

If you didn’t catch the interview we did with Amy Wakefield earlier this year then have a look here. It’s a 10-minute read that you’ll enjoy. She’s a watt-weapon and a laugh a minute. You may already know that Mrs Wakefield has a solid track record across just about any endurance event that exists. She is also the current SA Marathon Champ. Who better then to break down the 2023 Cape Epic, stage by stage, with solid tips and advice on what to expect. Here’s Amy:


Prologue – Meerendal 27km +750m, difficulty: 2.5/5

tips and advice for riders entered into the 2023 absa cape epic by amy wakefield as published on bike network in south africa on the 27th of january 2023

For the first time since 2017 the prologue will be held in Meerendal which is great, I just love the course and the venue! There is nothing quite like a Cape Epic prologue, the energy is electric and the excitement pulpable! It’s so easy to get sucked up into the hype, and by the time you arrive on that start ramp you’ll be frothing at the mouth after all those months of prep. However. Please be aware of thinking “ag it’s just 27km” and feel the need to go out guns blazing. In fact, the hardest piece of advice to follow for many is to hold back and pace yourself. You’ll need to eat properly and hydrate on and off the bike in lieu of the looming Stage 1 especially if it is hot. But for now switchback, berms, tabletops, bridges, and rocks will be the order of the day and the views are spectacular, so go out and just enjoy yourself while you can.


Stage 1:  Hermanus – Hermanus 98km +2550m difficulty: 4/5

tips and advice for riders entered into the 2023 absa cape epic by amy wakefield as published on bike network in south africa on the 27th of january 2023

Not only is this a big day in distance and climbing, Hermanus is surprisingly rugged with quite a few energy-sapping sandy sections. Please respect this day, even if you feel amazing. In years past, Stage 1 has been notorious for “culling” a large portion of the field which some people complain about but I always say that it’s called the Epic for a reason. In fact this year the hardest stages have been saved for last which I’m sure is less preferable. Eat and drink like your life depends on it, pace yourself, and ride conservatively on the descents. The Hemel en Aarde trails are bound to put a smile on your face but there are sneaky, sharp rocks that could catch you out in a second. I’d ride higher volume tyres at slightly harder than normal pressure to prevent pinch-flatting. Wider tyres are also better for control and better in sand. Be careful of chasing cut-off as I believe this could be a much longer than expected day out for most of us!


Stage 2: Hermanus – Hermanus 116km +1850m difficulty: 3.5/5

tips and advice for riders entered into the 2023 absa cape epic by amy wakefield as published on bike network in south africa on the 27th of january 2023

For the first time in the history of the Cape Epic, we will be heading into the rocky mountains of Stanford. Another bone rattling day awaits you with even more sand than stage 1. By this point you’ll be feeling the toll of the previous day and many of the flat sections are bumpy, sandy, and hard going. I reiterate pacing, hydration, and overestimating the amount of time this will take you. Many of the flat sections on the profile are bumpy and physical. I absolutely love Stanford for the trails and I’m very excited to be going there this year, so much work and passion has been put into the trails and it will be a challenge for sure! Just once again be careful as a mechanical or crash could be lurking around every corner. If you keep it tidy, you will enjoy this day!


Stage 3: Hermanus to Oak Valley 108km +2600 Difficulty: 4.5/5

tips and advice for riders entered into the 2023 absa cape epic by amy wakefield as published on bike network in south africa on the 27th of january 2023

Yowser!! This is a goodie. Although this is rated 4.5/5, you will get some respite from the ruggedness of the previous 2 days. You also may want to whip out that extra chainring you brought along with a few less teeth. The climbs are steep and relentless but the reward of the trails will turn your frown upside down. Of course the main feature of the day is the Gunslinger climb at 62km in, be sure to stock up at that waterpoint because it’s a solid 10km climb followed by 8km of up and down which will feel like just up. You will then have some respite until WP 3. Beware of thinking it’s almost done because the Paul Cluver Climbs are significant, so stock up! Paul Cluver is one of my favourite places to ride, there is nothing too challenging from a terrain point of view and the single track is amazing but on tired legs, the steepness of the climbs will be extra taxing and you’ll be mentally tired. So just be aware of that but enjoy a well-deserved downhill finish!


Stage 4: TT day! Oak Valley. 47km +875m Difficulty: 3/5

tips and advice for riders entered into the 2023 absa cape epic by amy wakefield as published on bike network in south africa on the 27th of january 2023

This day is an absolute treat of a day when I look at the trails. Anyone who has done W2W will know what I mean! Each one of them (named on the profile) is just amazing. For anyone not at the sharp end of the race, this is the perfect opportunity to recover and save your energy for the monsters to come. Don’t be complacent of course, because anything can happen and you will be sore and tired. The final 8km is just pure awesome trails. The Toyota Tough section is nothing compared to what you have already done and is actually a really fun trail and great way to end a stage. What I can’t stress enough is fuelling before, during, and after the ride as if it were a 100km day. The hardest part is yet to come, and your finishers medal depends on it! Ok maybe not completely but it is vital.


Stage 5: The Queen Stage. Oak Valley – Lourensford. 102km +2450 Difficulty: 5/5

tips and advice for riders entered into the 2023 absa cape epic by amy wakefield as published on bike network in south africa on the 27th of january 2023

Today is survival. The main climb of the day is Groenlandberg, Tierkop is just the warmup. Groenland is wide but rocky and technical which makes it hard to get into a rhythm, even for the mountain goats. Although summiting is a feat on its own and, in theory, well deserved respite aught to be earned, the descent is really tough. I’d take a minute or two to have something to drink and eat before tackling the gnarly trail. If anyone remembers the video of Sabine Spitz crashing in a split second and then crawling back onto the trail with a bloody eye, this is where that went down. Its rocky, slippery, technical, and extremely rough.

If you have a backpack, use it in addition to 2 bottles because it is a very long and hard 40km before WP 1 at Eikenhof dam. You then head to the top of Gantouw pass, nothing too relevant here. You will be ascending some of the A – Z trails as opposed to the usual descending. The Gantouw pass downhill portage is extremely dodgy downhill. I’ve only done it once and its pretty sketchy and slippery. If you have beefy, grippy shoes, you will thank them. You will now be in Lourensford which offers some great compact terrain and the finish along the river trail is cool, fun, and a nice gentle finish to a monster of a day. You will now have broken the back of the ABSA Cape Epic!


Stage 6: Lourensford 82km 2300m+ Difficulty: 4/5

tips and advice for riders entered into the 2023 absa cape epic by amy wakefield as published on bike network in south africa on the 27th of january 2023

It’s always great to have a day that starts and ends at the same place. Honestly though, we are all going to be in absolute survival mode by now. You have made it so far, it would be a crying shame for it to end on the penultimate stage, so please be safe! If you can squeeze out some smiles on the trails, do, there is a lot of great riding but conservation and getting to the finish is key, it is still an extremely hard day with little respite. You can have a (very) mini victory dance at the finish line because all that stands between you and that coveted Cape Epic finishers medal is 78km and one sleep! Hou bene hou!


Stage 7: Lourensford – Val de Vie 78km, +2400m Difficulty: 3.5/5

tips and advice for riders entered into the 2023 absa cape epic by amy wakefield as published on bike network in south africa on the 27th of january 2023

If you’re wondering how possibly you could manage a single pedal stroke more and feel like crawling into the foetal position and never seeing another bicycle in your life again – I can assure you that you’re not alone! I can also assure you that the tears of joy, hugs, champaign, marriage proposals etc at the end will make getting on your bike abso-flippen-lutely worth it. I wish I could say that it’s a nice coffee ride home, but it’s hard. It’s rocky, physically demanding, and the meander through Val de Vie Estate dangles the finish line in front of you and seems never to end. Until it does! Receiving a finishers medal in 2023 is an EPIC achievement that no one can take away from you.


My 5c summarised?

Regardless of whether your goal is to finish or chase cut-off, you will not get away with being less than well prepared for this Epic in particular. You will need to put the hard miles in, and preferably some upper body work in the gym as well. However basic, you’ll need some kind of a nutrition and pacing strategy, and you’ll for absolute sure need spares for trail-side repairs. This race is called the Epic for a reason! You’ll need to be conservative and mindful because it will be a race of attrition. On that note, good luck and have fun!


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