Luke Baker: Riding the Cape Epic with My Dad
- Rafeeq Safodien
- Jun 15
- 8 min read
Updated: Jun 25
“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 of two bike shops in Perth and long-time supporters of its cycling community. When they’re not out training or racing, they’re helping others get set up with the right gear, advice, and support, whether it’s for a weekend ride or a race.
1. What was your motivation for entering the Cape Epic?
To have a solid long-term goal to train for—drop weight and tick off the hardest MTB race in the world. Plus, doing something this challenging with my dad was a bonus.
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2. How did you train and prepare — both physically and mentally for the Cape Epic?
Got a heart rate monitor, bought a TrainingPeaks subscription, and followed everything Rafeeq said through his coaching plan.
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3. Did you have any specific goals or times in mind, or were you just focused on finishing?
Just focused on finishing. I was 84 kg when I started and wanted to line up at 72 kg.
4. What was the toughest part of the race for you, and how did you manage the fatigue—physically and mentally?
The near 50-degree day in Paarl and the soul-destroying mud that followed.
We trained in the heat in Perth. I reminded myself that I’d trained in this heat and knew the HR and power zones I needed to stick to. As for the mud... well, the thought of the finish line got me through that.
Thinking back to the long training days really helped. Rafeeq designed those weekend rides perfectly—I showed up to the Epic familiar with that “perfectly fatigued” feeling.
5. Did you face any major setbacks (mechanical issues, crashes, fatigue, sickness), and how did you adjust your pacing and strategy?
No major setbacks. On Day 2 or 3, I under-fuelled. I sent Rafeeq a race report that afternoon, and he gave me great advice on how to replenish that night and the next morning. The next day, I stuck to my numbers, fuelled properly, and got through.
6. How did you and your teammate work together to tackle the race?
We worked together with good communication. Kept the ego aside—some moments I felt strong, sometimes Dad did. We always rode to the weaker rider at the time and encouraged each other through.
Our rule was: just get to the start line each morning, no matter what. Then take it water point to water point. Positive self-talk was key. We reminded ourselves we were backed by someone who knew the race inside-out—mentally and physically.
7. What was the most inspiring or rewarding moment of your Cape Epic experience?
No question—crossing that finish line, fist-bumping Dad.
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8. How did you manage nutrition and hydration throughout the event?
I stuck to what Rafeeq taught me over 7–8 months. Honestly, I struggled at first to eat that much and get my head around the amount of carbs needed. But he taught me how to fuel on the bike.
It was my first-ever multi-day stage race. It felt like too much food, but looking back—it was critical.
9. How did you deal with the logistics of camping and recovery each night?
We went with the upgrade package. After each stage, we ate in the recovery tent, caught the bus to our accommodation, got a massage, had dinner, sorted our kit and fuelling for the next day, then relaxed and slept.
It quickly became routine. The week flew by.
10. What did you learn about yourself during the Cape Epic that you didn’t know before?
That I’m mentally stronger than I think.
I tend to overthink things, doubt myself, and get negative in my head —“Why am I doing this?”, “This isn’t possible.” But when it got tough out there, I actually thought positively. I knew if I let those negative thoughts win, I could kiss the finish line goodbye.
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11. How did the reality of the Cape Epic compare to your expectations, and what would you do differently next time?
I knew it would be hard—Dad said it would be, Rafeeq said it would be, the internet said it would be, and it’s marketed that way.
I had a solid 7-month training plan with Rafeeq, and we executed it perfectly. I trusted him and the process completely.
Honestly, looking back now—I could’ve raced it harder. I was very conservative because I just wanted to finish. Next time, I’d go back to really race it.
12. How did you handle the weather conditions, especially in the more extreme heat or cold or wet?
The near 50-degree heat in Paarl is a day I’ll never forget. We trained in the Perth heat, so it wasn’t completely foreign. I remember one 40+ degree day in training—I had 5 hours on the program, and even though it hit 46, I went back for one more repeat climb to simulate the feeling. I remembered that moment when we were climbing for 1.5 hours in 48 degrees in Paarl.
As for the mud... that was soul-destroying. Walking for 10–15 minutes in thick sludgy mud was rough. Laughing with my dad and talking through it helped us get through those moments.
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13. What advice would you give to someone considering doing the Cape Epic for the first time?
Get coached by Rafeeq and trust the process.
He understands the race and the toll it takes. He tailors the training to match the terrain and conditions. He also keeps it human—you’re not just a number in TrainingPeaks. He checks in, understands where you're at mentally, and adjusts as needed.
The training takes a toll on work, family, and loved ones—make sure they’re on board. And thank them when you're done.
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Coach's Note: The invisible supporter/s behind every rider...
You might be the one doing the pedalling, but no one finishes the Cape Epic alone. Behind every successful rider is a quiet crew of supporters — partner, kids, friends, even co-workers — who carry part of the load. They adapt their lives around your training schedule, cheer you through the tough days, and celebrate the milestones right beside you. Their support is often unseen, but always felt. And in a race as demanding as the Cape Epic, it might just be the difference between finishing… or falling short.
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The support of loved ones is key during Cape Epic prep, and any event — for several important reasons:
Time commitment impacts everyone...
Training for the Cape Epic isn’t a hobby — it’s like a second job. The hours on the bike, early mornings, long weekends, and mental fatigue mean less time and energy for family, social life, and sometimes even work. If your loved ones aren't on board, it creates tension. If they are on board, it creates space for you to commit fully — without guilt.
Emotional support keeps you grounded...
There will be tough days... burnout, self-doubt, or moments where the goal feels too far away. Having someone say, “You’ve got this” can be the difference between quitting and carrying on. Loved ones often become your emotional anchor.
Race week is a team effort...
Even if they’re not physically on course, loved ones often help with logistics, travel planning, nutrition, recovery support, and post-stage encouragement. Their presence — even virtually — can lift your morale when fatigue sets in.
Shared sacrifice builds shared victory...
Cape Epic isn’t just your achievement. Your partner, kids, or close friends made sacrifices, too — skipped holidays, weekends without you, and shared your stress. That finish line becomes theirs as much as yours.
In Luke’s words..."The training takes a toll on work, family and loved ones. Make sure they're all on board with it as well. And thank them for it when you're done"
He’s right. Their support is often the invisible fuel that keeps you riding.
Raf
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14. Now that it’s over, would you consider returning for another edition? Why or why not?
If you asked me one week after, I’d have said no.
If you asked me two months later... Absolutely.
The months of training kept me disciplined, healthy, focused, and striving toward something. It kept me honest.
You can’t explain that feeling of crossing the finish line... it’s special. Especially crossing it with your dad. I’d go back to help him earn his Amabubesi.
15. Anything else you’d like to share that could help future Cape Epic riders?
Enjoy the training. Stay disciplined. Trust the program. And get a coach who truly understands this race—someone like Rafeeq. It makes all the difference.
Wrap-Up: A Cape Epic, a race, a bond, a legacy...
Tackling the Cape Epic is a monumental challenge — but doing it side by side with your father or son? That’s something truly rare. For Luke and Tony, this wasn’t just about kilometres or kilojoules; it was about showing up for each other, every day, through the highs and lows. It was about quiet strength, shared resilience, and the unspoken bond that grew stronger with each stage.
They didn’t just complete the world’s toughest mountain bike stage race — they built something deeper. A memory that will live far beyond the finish line.
Luke’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. His words say it all — the Cape Epic and its prep is as much a mental and emotional journey as a physical one. If you're considering the Cape Epic, let this story be your reminder...
You’re capable of more than you think.
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Images courtesy of riders.
That is it, thank you for reading.
Ready to start your own Cape Epic journey? Send me a message here, and together we will figure out how to train smart, stay healthy, and finish.
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