Jann Prinsloo: My Journey To My First Cape Epic Finish Line
- Rafeeq Safodien
- 5 days ago
- 6 min read
Updated: 3 days ago
“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 embraced the challenge not only as an athlete but also as a father and brother-in-law.
1. What was your motivation for entering the Cape Epic for the first time?
Having fun and pushing yourself to challenging experiences, knowing that you can do it and in doing so have fun and build wonderful memories. The other part was riding for a purpose of the Landi Prinsloo Foundation and having mental health awareness (wife that passed away).
2. What was the toughest part of the race for you, and how did you manage the fatigue—physically and mentally?
During the race all went well - we stuck to the recipe of pace (not to drive to hard every day and leave something in the tank), nutrition, start recovery early, massages afterwards, sleep well, etc… would say the knee operation 22 weeks before the race and getting ready was something to deal with and the build up enough strength in time.The other part would also be to balance 3 children and the organizational act around them, being away and managing work and the associated responsibilities with it… having to work in the evenings during the Epic. All in good fun and possible to still do.
3. Did you have any specific goals or times in mind, or were you just focused on finishing?
I just wanted to finish the race, build wonderful memories and enjoy it with my race partner Percy van Zyl (brother-in-law).
4. How did you train and prepare - both physically and mentally for the Cape Epic?
The mental part is easy - know that you have it in you to complete each race, stay positive, stay focused, stay true to yourself, listen to your body… have faith… but ensure through all that you have fun
The physical part - have a structured training plan partner like RIDEANDRACE… then stick to the plan.
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5. Did you face any major setbacks (mechanical issues, crashes, fatigue, sickness), and how did you adjust your pacing and strategy?
Luckily not too many mechanicals, only during one of the Paarl heat days... the front shock cable came loose and I had to ride 40 km with a locked shock... the hands and shoulders felt it a bit afterwards.
My partner was sick, felt flat on the last day - we just took it slow and made sure to cross the line and celebrate. It was a celebration all right - it was my birthday on the day we finished.
6. How did you and your teammate(s) work together to tackle the race?
We worked very well together as race partners!
Apart from riding similarly - we stuck to a plan to train (that is a must), made sure that we communicated well (very important to be honest) on the training plan, the time spent training, during training sessions and during the race most notable (that is key).
As riding partners you have to spend time together during training and make sure that you both align on what is the goal for the race - is it to finish, is it to have a good seeding, is it to finish in the top 3 or whatever the goal is...agree to it upfront.
We also ensured to partner with the right nutritional team - PVM (Alfred Rheeder and team) and listened to them on advice.
Recovery started early after the race and massages (EPT team) was key to ensure that we recover for the next day.
The mechanical team (Trailwolf) was also amazing to ensure that our bikes were ready for the next day.
7. What was the most inspiring or rewarding moment of your Cape Epic experience?
Throughout life you will have many challenges...some people more than others... despite your challenges and difficulties that you have to overcome, you can always have fun and build good memories.
One cannot change the past, but you can build a good future... stay 5% in the past, 5% in the future and 90% in the now... build tomorrow's wonderful memories today.
5% past + 5% future + 90% present...
Don’t dwell too much on past. Learn from it, but don’t let it consume your present. It’s good to plan and set goals, but don’t get lost in worrying or overthinking about what lies ahead. The most important focus is to live fully in the present moment, appreciating and engaging with what is happening right now.
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8. How did you manage nutrition and hydration over the course of the event?
We stuck to the nutritional plan and communicated well with each other....this was especially key on the day we measured 48 degrees on the Paarl mountain... I had 12 litres of nutrition in 7 hours and most probably the same amount afterwards...
Fill up at the nutritional stations and do not run dry...
9. How did you deal with the logistics of camping and recovery each night?
We planned it well by staying in key lodges near the starts and made sure we started our recovered as soon as possible after the race...the sport massages were also key
10. How did the reality of the Cape Epic compare to your expectations, and what would you do differently next time?
Continue to be positive.
Continue to believe in yourself.
Continue to make a difference.
Things do not always go to plan - that is o.k.
11. How did you handle the weather conditions, especially in the more extreme heat or cold or wet?
We made sure to take our nutrition and communicated with each other and reminded each other about that...
We also paced ourselves well to leave about 30% in the tank each day.
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Coach's Notes: "always leave 30% in the tank for the next day”
This is a great piece of advice from Jann because it captures a smart, sustainable approach to endurance racing and to any big challenge.
Here’s why it stands out -
Prevents burnout...
Pushing 100% every day in a multi-day event like the Cape Epic leads to early exhaustion. Leaving some energy in reserve helps you last the whole race.
Promotes consistency...
Endurance races reward steady, consistent effort over time—not all-out bursts. This mindset helps you maintain strong performance day after day.
Encourages smart pacing...
It reminds you to listen to your body and pace yourself, rather than going too hard early and “blowing up.”
Supports recovery...
By not draining yourself completely, you recover better overnight, so you start the next day stronger.
Applies beyond sport...
It’s a metaphor for life balance. Knowing when to push and when to conserve energy so you don’t crash later.
In short, it’s a simple but powerful rule for long-term success and resilience... perfect for an epic event and everyday challenges alike.
This mindset could very well be why Jann and Percy always smiled, threw a thumbs up, and found a moment to capture it. Leaving something in the tank meant they weren’t completely exhausted... especially at the end of each stage—and had enough energy to recover well, feel good, and truly enjoy the moment instead of being drained and overwhelmed.
Raf
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12. What advice would you give to someone considering doing the Cape Epic for the first time?
Believe in yourself and be positive - you can do it!
Have a set goal for the race.
Stick to the structured training plan - you need one.
Have good nutrition.
Have a good mechanical team to support.
Have a good sport massage team.
Start your recovery as early as possible.
Last but not least... have fun!
13. Now that it’s over, would you consider returning for another edition? Why or why not?
Yes - certainly… it's Epic… but not now, the kids need more of my time…
14. Anything else you’d like to share that could help future Cape Epic riders?
Build wonderful memories today - be 90% in the moment! Have fun and many safe kilometres!
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Wrap-Up
Taking on the Cape Epic takes more than fitness — it takes preparation. Finding a balance between life, work, training and racing. Planning your nutrition and fuelling. Choosing and maintaining the right equipment. Getting familiar with the route demands and thinking through your pacing. Training for the heat. Sorting your gear and logistics. Being mentally ready. And showing up with a whole lot of heart.
Jann's journey is proof of what is possible when you have the support of family, friends, and a coach, commit to a structured plan, and trust the process. If you're considering the Cape Epic, let this story be your reminder...
You’re capable of more than you realize — let's get started!
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