The 19th edition of the world’s premier mountain bike stage race, the Absa Cape Epic, from 19-26 March 2023, will take in 658 gruelling kilometres, with 15 775 metres of limit-testing climbing through its eight days of racing that are unlike any edition before it. The 2023 Absa Cape Epic promises to stretch every team almost to their breaking point, to trial partnerships both old and new, and to reward those resolute enough to overcome its demands with spots in the Book of Legend.
Paid partnership with Absa
The Absa Cape Epic is held in a place where anything can happen: Africa. Wild and open, sometimes inhospitable and other times staggeringly beautiful, this land both tests and surprises all who tackle its ungroomed trails. When the sounds of the cicadas are harsher than the heat they proclaim, when icy mornings lead to driving rain, you can be certain that both equipment and spirit will be pushed to the limit. In this place, where roads hardened year-round by the sun can turn to quicksand overnight, teams will be challenged mentally, physically and emotionally. Yet still, Africa’s Untamed majesty beckons.
The Absa Cape Epic is hard, don’t let anyone tell you otherwise, but it’s so worth it! And on that note: Launched more than two years ago, the #SheUntamed initiative is Absa’s concerted effort and commitment to empowering and supporting women to break down barriers in the rigorous world of cycling. But starting is one thing, completing it is a whole different story. Here’s how the 28 women (including mixed teams) of the #SheUntamed squad have fared with weeks remaining before the main event.
Sarah Hill is no stranger to bike racing in general and the Absa Cape Epic in particular. The 29-year-old Johannesburg racer has started three and completed two editions of the Untamed African MTB Race – finishing in sixth place both times. As a professional coach with the Threshold, Hill knows just how much is needed to get to the Absa Cape Epic start line in the right condition to be able to finish it. She’s been working with other coaches, Erica Green, Hannele Steyn and Phillimon Sebona for the past six months to help prepare the 28 Absa #SheUntamed women for the 2023 edition.
We asked her a few questions and she did not hold back!
Knowing what it takes to get to the Absa Cape Epic start in the right condition to complete the race, did you feel confident at the beginning that all the Absa #SheUntamed women would achieve that?
Preparing anyone for the Absa Cape Epic with only six months’ notice is going to be a challenge – no matter how fit they are! When we were given the list of the Absa #SheUntamed women who would be participating, we knew that the challenge would not only be co-crafting a programme that would work for each individual, but for them as a rider pair, with a full package of coaching.
This included but was not limited to skills lessons, nutrition, mental focus, exposure to the trails (and tribulations), mechanical on- and off-bike, correct and effective bike setup awareness, partnership and relationship training, and so much more.
Anyone who has completed the Absa Cape Epic, is well aware of the investment that you need to put in just to get to the start line. Our goal with the Absa #SheUntamed programme was for this to be a partnership. As coaches, we facilitate and navigate this journey as best as possible, while the community of women had to each sign and show up to the challenge every single day to test their limits, mental resolve and prove that they have what it takes to take on the globe’s toughest, most gruelling and testing mountain bike race.
I must say, in the beginning, it was an intimidating prospect. I knew what it took to get there, but I wasn’t sure whether our riders knew what they were in for! I have been pleasantly surprised by just how much dedication and commitment every rider has given to the process. Now, only weeks away, this squad of ladies are ready for the race that measures all.
There were “conditioning events” in the past few months that included races such as FNB Wines2Whales, Virgin Active 94.7 Ride Joburg, Momentum Medical Scheme Tankwa Trek presented by Biogen, the Team Absa Training Camp and Attakwas Extreme. How did the Absa #SheUntamed women stand up to these tests?
We selected a couple of events on the MTB calendar as race testers. The FNB Wines2Whales was the initial introductory event that helped the riders understand what it meant to ride in a team, as well as shock the system to just how much time is spent on the saddle.
The Epic Series is home to some of the most enjoyable stage races in the world, and we are so fortunate to have been able to bring the Absa #SheUntamed programme to life at this race. There were some niggles. Some riders needed to be shuffled to new partnerships, some riders realised just how technical an event to this standard can be, some riders fell in love with the sport all over again (with a serious amount of respect) and some riders had a much clearer understanding of what it took to get up these mountains!
Attakwas Extreme was a recommended event, but not compulsory. With the extreme nature of this race and understanding the personal investment required to get to the start line, we didn’t make this mandatory – we wanted them to come back…
Tankwa Trek was the final race-tester before the Absa Cape Epic. This event I openly admit seems to get tougher every year, whether it’s the addition of sand, (more) rocks or heat. It’s my favourite event of the year for a couple of reasons:
- It teaches you how to play on your bicycle. The technicality of this event forces you to be light on your feet, find flow in the rugged terrain, and have a sense of humour when things go pear-shaped.
- It reminds you just how big the Western Cape mountains can be. It is a great reminder of how long one can possibly continue going uphill.
- It forces you to have a concrete nutrition plan. If you get it wrong in this race, you suffer the consequences pretty badly! It’s important to always top up in fuel, given the terrain and heat. This is a great final tester to see whether you got it right.
- Tankwa Trek tends to bring you to your knees at one point or another. Your feel-good factor ebbs and flows throughout the stages, and the only way to build resilience is to practise it. This event elevates and forces you to practise pulling yourself out of a dark space into the beauty of the landscape and this place we call home.
Over and above the event-testers, the four coaches and I have been constantly analysing and testing the riders via specific intervals, skills lessons and conversations. Ultimately, we are always checking in to see if our riders are up for the challenge. We have seen a lot in six months – many transformations, realisations, and tears of joy and pain. I can say from my side that I am so impressed with the progress and every hard challenge overcome is a step closer to being prepared for the Absa Cape Epic.
How have the skill levels been among the Absa #SheUntamed women? And what has been done to coach them through this?
To start, there was a lot of work to do. There were some women who rode at an adequate skill level, but many needed close attention. Phillemon Sebona and I spent a lot of time working on specific weaknesses that many riders had that would prevent them from keeping momentum in the Absa Cape Epic.
Ultimately, we want our riders to stay on their bikes, ride everything, and enjoy it! Right now, we are coming up to our 10th Skills Session in six months – over and above the individual lessons that we have provided. The opportunities have been there to progress and those who have committed to showing up to each class will definitely reap the benefit.
How many hours are the Absa #SheUntamed women putting into training per week – on average?
On average, most riders are sitting around the 15-hour mark for a week. My training programmes stretch them to a maximum of around 21 hours. I understand that every rider has their own responsibilities and commitments and plan their training accordingly. For example, we have some riders who work weekends. That requires a shift in volume and intensity days to accommodate their working hours. Others have more flexible schedules. However, when crunch time hits at work, we need to be vigilant of the level of stress that they can manage in that given week. Fortunately, my programmes are not one-size-fits-all, and I pay close attention to the needs to my athletes before creating their programmes. Weekly check-ins are mandatory and adjustments can be made as needed.
In terms of feedback from the Absa #SheUntamed women, what have been the biggest challenge in getting their scheduled training done?
Good question! Working hours are always a challenge. Some riders are up at 03:30 to complete a session, while others are only getting on their indoor trainers at 19:30. The challenge is fitting in the required volume to meet the demands of a multi-stage event. With so many different schedules, each rider has to have a strong support system around them to reach their goals.
The Absa #SheUntamed squad comprises women from a range of backgrounds. Some of them have only experienced their first stage race in the past few months, while others have already completed at least one Absa Cape Epic. Here are the women who have been giving their all over the past six months.
Current Absa #SheUntamed teams for the 2023 Absa Cape Epic include:
Carli Cooke and Natasja Kask
Remofilwe Moeketsi and Baveesha Naran
Charline Chatue and Andisiwe Skeyi
Buhle Ngobese and Ricci-Lee Brookstone
Hannele Steyn and Anneke Jacobs
Marisa van der Linde and Brigitte Joubert
Zintle Gantsho and Pontso Mohoaladi
Michelle Rudolph and Cherise Odendaal
Nicola Biani and Kerry-Lee Pienaar
Sarah Hill and Elrika Harmzen-Pretorius
Mari du Toit and Janine Muller
Our women in mixed teams include:
Amelia Dieperink, Martha Koekemoer, Ilse Nel, Monique Engela, Eldorette Carinus and Adele Zeelie.
Deferred Absa #SheUntamed riders to build towards 2024 Absa Cape Epic (participating in the Epic Tripper Session 1 being an all-women programme) include: Manti Manganye, Caroline Matsimela, Desiree Mojanaga, Lesego Mokone and Mpho Motaung.
The Epic Trippers – a three-day, hugely popular, active spectator programme allows a select group of participants across two sessions to experience the Absa Cape Epic, enjoying world-class hospitality while riding their bikes and cheering on the world’s best mountain bikers and fellow avid amateurs.
For a second year, the first session will be dedicated to the Absa #SheUntamed initiative for women riders with an impressive line-up that acts as the stomping ground for those who want to test their limits but are not ready for the full eight days – superfans of the event, but still working towards this bucket list item. The Epic Tripper Session 2 sees a mixed group of favourites, clients, ambassadors, colleagues and stakeholders taking on this leg.
Yes, the Absa Cape Epic is hard. It’s a serious challenge. Many women would love to be able to try it. With its significant investment in the #SheUntamed campaign, Absa is making this possible for a few of those women. They’ve already overcome a great deal in their commitment. They’ve made sacrifices and smashed through perceived barriers. Thanks to Absa, most of them will get the opportunity to tackle the 2023 Absa Cape Epic, while the others will at least sample it; and they will share their stories to inspire more women to answer the call of the Untamed African MTB Race.
#SheUntamed is an Absa initiative for women in cycling.
