If you are new to cycling or returning to the bike after a long break, you may wonder how long it will take to improve your cycling fitness. There is no definitive answer. How quickly you improve depends on factors such as your current fitness level, training history, training frequency, intensity and duration, nutrition, recovery and your goals. However, there are some useful general guidelines. How quickly can you expect to improve? The first few weeks of consistent trainin

“The biggest difference was the confidence I gained, knowing I'd prepared properly this time.” For a rider living in Canada and originally from Spain, preparing for the 2026 Cape Epic meant more than simply building fitness. With five months to prepare and a Canadian winter limiting outdoor riding, the focus was on creating a structured approach that covered training, recovery, nutrition, pacing and race preparation. The goal was simple, arrive in South Africa knowing he had

One rider, one ambitious challenge, a broken hand—and a determination to come back better prepared. Some riders enter the Cape Epic chasing a result. Others simply want to prove something to themselves. For this rider, it all started with someone saying it couldn't be done. What followed was a journey of determination, setbacks, resilience, and unfinished business. - "Someone told me it was impossible for me to be ready for the Epic... and I saw that as a challenge." - What w

Damon and Xander, racing as Team Double Dutch, are no strangers to endurance sport. From triathlons and marathon running to beach racing, they've spent years pushing their physical and mental limits. But 4Islands Epic presented a completely different challenge—their first multi-day mountain bike stage race together and an important stepping stone towards Cape Epic 2027. They arrived with one clear objective: gain valuable stage-racing experience and learn how to race as a tea

Most riders will tell you the Cape Epic is one of the hardest things they've ever done. Like many on the start line, Brett isn't a professional athlete. He's a husband, father, Kiwi, and balances a demanding full-time career alongside his training. Yet he signed up for exactly that reason: "Doing a challenge few have done." What followed wasn't a smooth journey to the finish. A two-hour mechanical on Stage 1 contributed to dehydration and a medical withdrawal on Stage 2. Many

A recent coaching enquiry asked me a simple question: “Have you done The Munga yourself?” The answer isn’t straightforward. I’ve lined up four times, and finished two. I’ve gone off route, chased a podium, mentally crashed out, and learned what it really takes to manage fatigue, decisions, and the unexpected. There’s a moment, somewhere deep into a long race, when everything gets quiet. Not physically quiet — your drivetrain still hums, the wind still pushes, the Karoo stretc

Gravel Burn is more than a race — it’s an emotional, physical, and mental adventure like no other. From brutal climbs in the heat to struggling with sickness and logistics, every day tests riders in unexpected ways. In this Q&A, one rider shares their raw, unfiltered experience, from nearly quitting to sobbing with joy on the podium, and the lessons they learned along the way. “I nearly stopped — the heat, sickness, and fatigue were breaking me — but I just kept riding.” From

“The Epic was a wonderful experience. I finished on my birthday, shared it with my brother-in-law, and helped turn an invisible battle into a visible journey.” From the heat of Paarl to the elation of crossing the finish line on his birthday, Jann’s first ABSA Cape Epic was more than a race... it was a journey of resilience, purpose, and unforgettable memories. Riding in honour of his late wife and supporting the Landi Prinsloo Foundation to raise mental health awareness, he

“Crossing the finish line, fist-bumping Dad—nothing beats that.” For Luke, taking on the ABSA Cape Epic wasn’t just about crossing the line—it was about transformation. From dropping over 10 kg, sticking to a tough training plan, to sharing the entire experience with his dad, Luke approached the world’s toughest MTB stage race with grit, humility, and purpose. This is Luke’s story—in his own words. About the Rider Luke isn’t just a rider; he and his dad, Tony, are the owners

“Finishing a Cape Epic with my son was special — it will always be at the top of my finishers list.” For many riders, the ABSA Cape Epic is the ultimate test of endurance, preparation, and partnership. For this rider, it became something even more meaningful — a chance to take on a monumental challenge alongside his son. In this Q&A, he reflects on what it took to finish one of the toughest stage races in the world, the lessons learned along the way, and what made this experi

"You can’t do it alone” Finishing the Cape Epic is no small feat; it demands months of preparation, commitment, and grit. For this experienced mountain biker, cyclocross and gravel racer, it was his first attempt at tackling the Cape Epic. Guided by the RIDEANDRACE coaching program, he followed a structured training plan, prepared smart, communicated well and showed up with a whole lot of heart. In this Q&A, he shares the highs, lows, and lessons from the race – in his own wo

"I wanted to show myself I could do it - it is the ultimate test. Every person who loves mountain biking should do the Cape Epic." - Cape Epic Finisher. Finishing the Cape Epic is no small feat; it demands months of preparation, commitment, and grit. This first-time Epic rider followed the RIDEANDRACE Cape Epic pre-built plan. With structured training, smart preparation, and a whole lot of determination, he crossed the finish line strong. In this Q&A, he shares the highs, low

Cycling is more than just a form of exercise; it's a passion that connects you with the outdoors, the community, and the thrill of the ride. But what happens when that spark fades? How do you get your cycling mojo back? Whether it's been weeks, months, or even years since you last pedalled, rediscovering your love for cycling can be a journey. Even the most passionate cyclists lose their spark sometimes - especially after big events or intense training blocks. If you’re feeli

Recounting the challenges faced, the terrains conquered, and the unforgettable memories forged at Munga Grit North West. The Munga Grit is a series of ultra-endurance mountain bike races that challenge participants to cover vast distances within a set time frame. For instance, the Munga Grit North West 2024 is a gruelling 450-500 km race starting and finishing in Die Krip located in Magaliesburg South Africa, which riders must complete in 50 hours. It's designed as a bridge t

If you are looking for a challenge that will test your endurance, skills and mental toughness, a multi-day mountain bike stage race might...

As we age, cycling isn't just about watts and distance — it's about riding with purpose, staying healthy, and enjoying the journey. A holistic approach helps you thrive on and off the bike. Here are seven tips to support a more sustainable and fulfilling cycling lifestyle - Tip 1: Ride with purpose... Set realistic and meaningful goals that reflect your motivation, riding history, current fitness, and available time. Your goals might be specific, like completing a certain eve

If you’re over 30 and love to ride, you may already be considered a master cyclist — whether you realize it or not. The term “master” might sound like it refers to elite skill, experience, or achievement. In cycling, it’s much simpler than that. According to the Union Cycliste Internationale (UCI), a master cyclist is any rider aged 30 or older competing outside the elite or professional ranks. The UCI Masters Categories Each year, the UCI Masters World Championships brings t

Ultra-distance cycling is a sport that challenges the physical and mental endurance of the riders. It involves cycling long distances, often across countries or continents, in a single stage or multiple stages. Ultra-distance cycling races can last from a few hours to several days and require the riders to deal with various factors such as weather, terrain, traffic, navigation, nutrition, hydration, sleep deprivation, and mechanical issues. One key aspect of ultra-distance cy