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What Does It Take to Complete the Cape Epic?

Karmen Reinpõld1, Arthur H Bossi2, James G Hopker2

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The Cape Epic demands sustained high power output and repeated high-intensity efforts. Optimal training involves a balanced program with a pyramidal intensity distribution to prepare for this extreme mountain biking race.

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Area of Science:

  • Sports Science
  • Exercise Physiology
  • Mountain Biking

Background:

  • The Cape Epic is a multi-stage ultra-endurance mountain bike race.
  • Understanding its specific physiological demands is crucial for athlete preparation.

Purpose of the Study:

  • To characterize the physiological and training demands of the Cape Epic.
  • To provide insights for optimizing training programs for this event.

Main Methods:

  • Six male cyclists completed a 4.5-month training program and the Cape Epic.
  • Collected training and racing data (power output, duration).
  • Laboratory testing included maximal oxygen uptake (V̇O2 max), maximal work rate (Ẇmax), and respiratory compensation point power output (RCP PO).

Main Results:

  • Normalized power output was significantly higher during the prologue compared to Stages 1 and 2.
  • Riders spent more time in lower power zones (1-2) and less time in higher zones (4-5) during Stage 2 versus the prologue.
  • Respiratory compensation point power output (RCP PO) increased from mid-training to pre-race testing, while V̇O2 max and Ẇmax remained unchanged.

Conclusions:

  • The Cape Epic requires both sustained high submaximal power and the ability to perform repeated high-intensity efforts.
  • A balanced training program with a pyramidal intensity distribution is recommended for optimal preparation.