This is a man's world

The 2012 ABSA cape Epic was apparently the toughest one yet. I competed in the women’s category and started my preparation well in advance. Our team MTNQhubeka used world-class equipment and we had no technical issues. My coach, Dr Carol Austin set my training schedule at a very competitive level of 20 to 24 hours a week for about 4 months building up to the event. I was well trained and tapered for the Epic. In terms of race preparation the team did everything possible to make sure that we were ready.

The race changed for women this year were there were UCI points allocated, and an increased price purse. This attracted a much more competitive field, and my hopes of getting a podium position materialised with a 3^rd position in the category. We also got 39^th in the General Classification, which would include all the men, women and mixed categories. Even though I have been in the best form of my life, it still felt as if there was so much more to do. This race just seemed so incredibly hard.

Most riders will attribute this years particularly tough Epic to the brutal weather elements. There was scorching heat, nearing 40 degrees Celsius, gale force winds, storming rain that also had temperatures plummeting and athletes treated with hypothermia. These conditions certainly attributed to a hard race in most opinions, but how can this scientifically compare to the hardest sports?

Most professional cyclists use a power meters to gauge efforts the most accurate of them being the SRM power meter. In many discussions with my coach, we debated whether this race is actually fit for women to compete in. The time and effort it takes for professional women is so much longer than for men. The question of what the effort is for women racing the Epic, lead me to a study done by Dirk Friel. He tried to illustrate the effort of racing the Tour of California to that of the Tour de France. For purposes of this exercise the comparisons of these two major tours were compared to my personal data from the Epic 2012.

Dirk Friel drew comparisons and contrasts with the 2010 Amgen Tour of California, which is roughly only one-third the length of the Tour de France. For purposes of the study he used the eight hardest consecutive stages of the Tour de France, being stages 2-9 of the 2009 Tour from Team Saxo Bank’s Chris Anker Sorenson’s. Sorenson’s race files can be seen here http://home.trainingpeaks.com/races/2009-tour-de-france-files.aspx. As for 2010 Tour of California data we looked at power files from Darren Lille of team Fly V Australia and Jakob Fuglsang of Team Saxo Bank which can be found here http://home.trainingpeaks.com/articles/cycling/2010-tour-of-california-team-saxo-bank-and-team-fly-v.aspx.


Comparing The Epic, The Tour of California and the Tour de France



To help determine the effort of women racing the Cape Epic the race data was compared to at five different categories: 


1-The Hardest Stage as Measured by Most Kilojoules


2- The Total Kilojoules Measured for the Eight Consecutive Days


3- Duration (Hours) of Accumulated Winning Stage Times


4- Hardest Stage Measured by Training Stress Score (TSS) Value


5-Total Accumulated (Eight-Day) TSS Points


1. Kilojoules- The Hardest Stage

• Lill- 4844kj, Stage 6: Big Bear

• Fuglsang- 6364kj, Stage 6: Big Bear

• Sorenson- 5652kj, Stage 7: Barcelona to AndorreArcalis

• 
Karien- 4169kj, Stage 5: Caledon to Oakvalley

Even though there is no clear winner within this category the Epic stage 5 absolutely measures up to the hardest stage of any Grand Tour
. Although this stage was not the hardest on paper, the rain created a challenging surface and the energy consumption compares well to the major tours. The reason why Fuglsang’s kilojoules were so high is because he was in the breakaway for nearly all of the stage so his intensity was much higher than Darren Lill’s who rode within the main peloton.

2. Total Accumulated KJ’s

• Lill- 28,221kj (3,527kj/day)

• Fuglsang – 29,061kj (3,632kj/day)

• Sorenson- 31,479kj (3,934kj/day)


• Karien- 25,377kj (3,172kj/day)

The highest energy expenditure is Tour de France at an 8-day total accumulated value of 31,479kj and an average of nearly 4,000kj a day. The Epic however includes one prologue of only 27km, and the final stage of only 63km. For this reason we can rather use 7 days for the Epic in this instance. Should one use this seven-day reason for the Epic, the daily energy expenditure is about 3,625kj per day. This compares well to the Tour de France energy expenditure.

3. Winner’s Accumulated Stage Times


The women’s winning time for the Epic was 38hrs and 34 mins. The winners included defending champion Sally Bigham and former world champion Esther Suss. The 2010 Amgen Tour of California’s winner, Michael Rogers, completed the race in 33hrs and 8 minutes, as compared to 33hrs and 3 minutes for the accumulated finish times for stages 2-9 for the 2009 Tour de France winner Alberto Contador.
 The women in the Epic raced for much longer than men do in most major tours. The Epic men’s winning time of 31hrs 46mins is more on par to the major tours, but there is a dramatic difference between men and women’s racing.

4. Hardest Stage Measured by Training Stress Score (TSS) Value

• Lill- 361TSS, Stage 6: Big Bear Lake

• Fuglsang- 431TSS, Stage 6: Big Bear Lake

• Sorensen- 391TSS, Stage 7: Barcelone - Andorre Arcalis

• 
Karien- 433TSS, Stage 5: Caledon to Oakvalley

The Epic TSS score of 433 is higher than any major tour. To illustrate this workload, Fuglsang recorded 431TSS points since he was in the long breakaway group. In contrast Sorensen measured 391TSS points within stage 7 of the ’09 Tour de France. Fuglsang would have had a lower value if he hadn’t been off the front for so long. It seems as if the hardest days in the grand tours measure around 400TSS points.


TSS is a very valuable metric to track since it takes into account the intensity of the race as compared to the individuals own functional threshold power value. Besides an intensity factor being accounted for, the TSS value also takes into account the duration of the race. This has much more meaning than kilojoules since kilojoules do not account for the relative intensity of a race. What might be a threshold pace for one rider may be a lower tempo type zone for another, yet if the two riders weigh the same, and recorded exactly the same watts, the KJ’s would also be the same.

5. Total Accumulated (Eight-Day) TSS Points

• Lill- 2254 TSS total

• Fuglsang- 2192 TSS

• Chris Anker Sorenson- 2152 TSS

• 
Karien- 2642 TSS

The total accumulated TSS for the Epic is higher than both the Tour de France and Tour of California.

On all accounts it was similar or more demanding for women to race the Epic than it was for men racing major tours. Perhaps a Tour de France style-training program is the way to go for women racing the Epic. This is a man’s world!

Paleo for Athletes

The basic premise of Dr. Cordain’s research on paleolithic nutrition is that certain foods are optimal for humans and others are non­optimal. The optimal foods are those that we have been eating for most of our time on Earth—more than 4 million years. Only in the last 10,000 years, a mere blink of the eye relative to our species’ existence, have we been eating non­optimal foods. Unfortunately, these foods comprise the bulk of what western society eats today and include such foods as grains, dairy and legumes. Given that our bodies have not changed, we are simply not well­adapted to these non­optimal foods and they moderate health and peak performance.

On the other hand, we have been eating optimal foods – vegetables, fruits, and lean animal protein – for hundreds of thousands of years and we are fully adapted to them. Science tells us that these foods also best meet our nutritional needs. Eat these and you will thrive. Avoid or strictly limit them and your health and performance will be compromised.

PALEO FOR ATHLETES

Serious athletes, however, when it comes to immediately before, during, and directly after workouts, need to bend the rules of the Paleo Diet a bit since we're placing demands on the body that were not normal for our Stone Age ancestors. Hour after hour of sustained high energy output and the need for quick recovery are the serious athlete’s unique demands. This requires some latitude to use non­optimal foods on a limited basis. The exceptions may best be described by explaining the athlete’s 5 stages of daily eating relative to exercise.

Stage I: Eating Before Exercise

In brief, we recommend that athletes eat low to moderate glycemic index carbohydrates at least two hours prior to a hard or long workout or race. There may also be some fat and protein in this meal. All foods should be low in fiber. Take in 200 to 300 calories for every hour remaining until exercise begins. If eating two hours

prior is not possible, then take in 200 or so calories 10 minutes before the workout or race begins.

Stage II: Eating During Exercise

During long or hard workouts and races you will need to take in high glycemic index carbohydrates mostly in the form of fluids. Sports drinks are fine for this. Find one that you like the taste of and will drink willingly. Realize that events lasting less than about an hour (including warm­up) don’t require any carbohydrate. Water will suffice for these. A starting point for deciding how much to take in is 200 to 400 calories per hour modified according to body size, experience and the nature of the exercise (longer events require more calories than short).

Stage III: Eating Immediately After

In the first 30 minutes post­workout (but only after long and/or highly intense exercise) and post­race use a recovery drink that contains both carbohydrate and protein in a 4­5:1 ratio. You can buy a commercial product such as Ultrafit RecoveryTM (www.ultrafit.com) for this. Or you can make your own by blending 16 ounces of fruit juice with a banana, 3 to 5 tablespoons of glucose (such as Carbo­ Pro) depending on body size, about 3 tablespoons of protein powder, especially from egg or whey sources and two pinches of salt. This 30­minute window is critical for recovery. It should be your highest priority after a hard workout or race.

Stage IV: Eating for Extended Recovery

For the next few hours (as long as the preceding challenging exercise lasted) continue to focus your diet on carbohydrates, especially moderate to high glycemic load carbohydrates along with protein at a 4­5:1 carb­protein ratio. Now is the time to eat non­optimal foods such as pasta, bread, bagels, rice, corn and other foods rich in glucose as they contribute to the necessary carbohydrate recovery process. Perhaps the perfect Stage IV foods are raisins, potatoes, sweet potatoes and yams.

Stage V: Eating for Long­Term Recovery

For the remainder of your day, or until your next Stage I, return to eating a Paleo Diet by focusing on optimal foods. For more information on the Paleo Diet go to www.thepaleodiet.com or read The Paleo Diet by Loren Cordain, Ph.D.

Epic mind games

We are in the final stretch before the most significant bike race race commences, and all I can hope for is that it must just start now. Why would I edge on such a hard experience such as the Cape Epic if I had done it all before? Truth is, I can not remember the suffering. I remember crossing the finish line at Lourensford with my hands in the air, happy to have finished the race, and not only finish it, winning it! Winning in the sense of finishing first in the woman's category was the ultimate for me, but winning is the feeling for every competitor crossing the line. The 8 gruelling days is what you need to complete for you to have the most incredible experience of your life.

So for the last 4 months I have been training for the Epic and may have sacrificed some other races in the process, but there was always one big goal in mind. Now that we know how incredible it is to finish the Epic and also how much training goes in to it, one can understand that doubt may set in from time to time. Doubting, especially in the last few days before the race when your training is tapering off. Have you done enough hours? Should you rest more now, or be training a bit harder? Will your equipment be good in the race? Will you be good enough for your partner? The list goes on....

I know the answer to these questions. I am stronger than ever. Well rested, and ready to race. My equipment is tested and it is good. The partnership is already strong and we have the same goal in mind. Instead of doubting, I am now making these my mantras. Coaches, spouses and friends help us remember this, cause when we not training we are thinking too much.

EPIC PREPARATION INTERVIEW 4 May 2011.mov

USN - Stage racing 9 May 2011.mov

EPIC WINNERS

SUNDAY 3 APRIL 2011

FOR IMMEDIATE RELEASE


STANDER FINALLY GETS HIS CAPE EPIC WIN

On his fourth attempt, Burry Stander became the first South African to win the ABSA Cape Epic when the eight-day, 707km mountain bike race finished at Lourensford Wine Estate near Cape Town on Sunday.

The 23-year-old Stander and his Swiss teammate, Christoph Sauser, racing for the 36One-Songo-Specialized team, finished fifth on the eighth and final stage, but had built up a lead of more than 10 minutes over their nearest rivals during the gruelling race and simply had to finish without encountering any problems to secure one of the most coveted titles in international bicycle racing.

Stander, the 2009 Under-23 World Champion in the Olympic Cross-country discipline, combined well with Sauser, a similarly versatile racer, to capture the title on their fourth attempt. For 34-year-old Sauser, the victory was one of his career highlights.

“I won before in 2006, but since then the Cape Epic has become so competitive, attracting all the top riders in the world. It’s a different race now and I’m pleased I could be a part of helping Burry become the first South African winner,” explained Sauser, a multiple World Champion and one of the most successful mountain bike racers ever.

“I don’t think it will sink in straight away,” smiled Stander. “You spend so much energy in this race just avoiding trouble and when you’re leading there’s always pressure on you. I’m sure it will sink in over the next week that I'm first South African winner. I suppose it’s on a par with winning the World Championships. It's a really important race victory!”

The final stage was a relatively short, but testing 59km leg from Oak Valley to Lourensford with 1700m of ascent. It was won by the Swiss Fluckiger brothers, Mathias and Lukas (Trek World Racing), who broke clear early on and finished in a time of 02hr 33min 18sec.

The all-German Multivan Merida 2 pair of Jochen Kaess and Hanne Genze finished the stage in second place and also completed the race in second place overall, 07min 08sec down on Sauser and Stander. Three-time winners and defending champions, Germans Stefan Sahm and Karl Platt (Team Bulls), completed the final podium places 21min 09sec off the pace.

Stander and Sauser had to contend with a puncture that cost them four minutes early on during the final stage, but after a hard chase, they managed to rejoin the front riders. Stander also revealed that he’d picked up a viral infection in his mouth on Stage 4, but which he concealed so as not to show any sign of weakness to his rivals.

“Winning the prologue put pressure on us from the first day. You can’t show any weakness in such a strong field. My mouth was in agony, but fortunately the infection it didn’t affect the rest of my body,” said Stander.

South African marathon champion, Karien van Jaarsveld gave the host nation a second category win when she and her British teammate, Sally Bigham (Team USN) claimed a dominant victory in the women’s race. Their consistency throughout the eight-day event paid dividends, giving them a final victory margin of 1hr 33min 35sec over Italian Eva Lechner and Swiss Nathalie Schneitter (Colnago-Arreghini-Sudtirol), who won the final stage and in the process, moved from fourth to second overall. Third place overall was the all-South African ABSA aBreast team of Hanlie Booyens and Ischen Stopforth.

“Sally is a very experienced mountain bike racer. It was a real privilege to race with her,” said Van Jaarsveld, who only started racing bicycles less than two years ago. “Leading the race for so long came with a lot of pressure, but we never let it affect our initial strategy, which was to finish and to race every stage with a combination of strength and caution.”

Team USN inherited the race lead after Stage 2 when early leaders, Schneitter and Lechner were handed a one-hour penalty for infringing the race’s ‘outside assistance’ rule. But Van Jaarsveld and Bigham promptly set about adding credibility to their race leadership, winning Stage 3, the toughest stage of the race and then pacing themselves consistently to increase their overall lead.

With the Master’s category wrapped up courtesy of six stage wins, Carsten Bresser and Udo Boelts could have been forgiven for taking the final stage a little easier. But the Germans would have none of it and charged to the stage win and the overall title ahead of South Africans Robert Sim and Doug Brown. Rounding out the Master’s overall podium were South Africans Gerrie Beukes and Adrian Enthoven (Team Nandos)

The Mixed category was dominated by the Swiss pair of Esther Suss and Barti Bucher (Wheeler BiXS), but they were happy to see perennial runners-up throughout the race, Erik Kleinhans and Ariane Luthi (Contego-Giant-Sludge), claim the final stage honours. Bucher and Suss were almost an hour ahead of Kleinhans and Luthi in the General Classification. Third place went to German Ivonne Kraft and her Slovakian teammate, Peter Vesel (Raedisch Race).

Namibian Mannie Heymans and Rwandan Adrien Nyonshuti finished ninth overall and captured the top African team title.

A total of 603 two-rider teams started, but just 496 of those teams completed the gruelling eight-day event. Stander and Sauser’s total winning time was 28hrs 44min 44sec. The last team to finish was Die Blou Trein pair of Brenden Burke and Johan de Beer, who recorded a total time of 59hrs 38min, 56min.

For detailed, full results, race information and a gallery of images, visit www.cape-epic.com

Absa Cape Epic Route Launch

So last night at the Turbine hall the route was revealed. It was an exciting occasion for a few reasons. One, being an appreciator of architecture, the venue was a great choice. This old mill in the heart of Newtown Jozi is a combination of raw concrete, steel and glass. Much to be appreciated, but thats not why we went...

The 2012 ABSA Cape Epic route includes a mountain top finish in the prologue, and a 3rd stage of 147km long! Exciting or torturous, it will be a long one.