Cape Epic .
weeks after the previous one ends . If you have worked for something for 19 years , you give your best every day , all year .
I have overcame two back fusions , heart problems , broken arms , broken ribs , a lot of disappointments , weird partners , tears , dreams and , aged from 38 to 57 , have won it , and podiumed at it . This race inspires me . I was born with a hole in my heart and doctors predicted that I would never really be able to do competitive sport . I hope they are reading this .
When I was racing as a pro I focused only on getting stronger . Now that I own my own business , Passion4Wholeness , I have to juggle work and training . However , I love what I do . I get to help people with my health products and I write training programs for aspiring athletes .
I can never claim it all for myself . I have had , and still have , amazing sponsors , friends , family and supporters . I am truly blessed and have no other way to put it but that “ I live by grace alone ”.
For all who haven ’ t done one , but want to : You have to have the passion , then a plan and then you need to follow that plan consistently . It is not only about riding your bike ; it is about your life as an individual , your equipment , your nutrition , your training , your health , your visualisation .
PHOTOGRAPHS : NICK MUZIK , SAM CLARK & KELVIN TRAUTMAN FOR ABSA CAPE EPIC
Notes from a Lioness
• The routes are brutal , but if you have done the work , you will experience some of the best singletracks , downhills , climbs and views ever . To cross the finish line is a feeling that money can never buy .
• You need to start training at least six months before the Epic and build up to at least 15 hours per week .
• Focus on endurance first and a lot of climbing before you even think about speed work . Your technical skills should be good enough to do a race like the Tankwa Trek .
• Do some long rides , simulating your pace , getting to know the HR and power zones you can ride at for a long time , what food works for you and which energy products you do well on .
• Ride within your abilities . If you have done your prep well , you should know which zones you can handle . Do not be taken up by all the hype , but do push yourself , because this is a race and you have sacrificed a lot to be here .
• Put safety first , then enjoyment and then seriousness .
• Embrace every moment , even the tough ones , and learn from everything .
• Remember you ’ re riding in a team . Always be aware of your partner and , as a team , ride the strength of the weakest rider on the day or the terrain .
• Don ’ t waste unnecessary time at the water points but do fill up your nutrition and be careful what you eat . Know what your body can handle . At meal times in the village , be careful not to over eat or under eat .
• Don ’ t over hydrate or under hydrate . The basics are not less than 500ml liquid an hour and not more than 750ml an hour . Some of this MUST be plain water .
• See that your diet consists of protein , complex carbs and essential fats .
• Make a list of what you need to take with you . Imagine getting dressed before a stage and pack those things first , then think of what you need when you go to shower . Think what you need to sleep in a tent : pillow , sleeping bag , maybe a space blanket .
• Take casual wear for hot and cold conditions , but don ’ t overpack by thinking you have to dress up every day . Take comfortable clothes – takkies , slops , tracksuits , shorts , t-shirts and a beanie .
• I always pack a torch , power bank and charging leads , ear phones , ear plugs , my credit card , ziplock bags , a takeaway mug and spoon .
• Always carry a multi-tool , tube and CO2cartridge or pump , sunblock , lube and moisturiser .
Hannele started her own company in 2010 . Called Passion4Wholeness , it develops healthy , breakfast meals . She also helps athletes with training and nutrition programs . Find out more at
www . passion4wholeness . co . za
bikeruntri . co . za BIKERUNTRI 23