Tony Baker: A Father-Son Journey Through the Cape Epic
- Rafeeq Safodien
- Jun 3
- 6 min read
Updated: 6 days ago
“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 experience one he'll never forget.
About The Rider
Tony isn’t just a rider; he and his son, Luke, 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?
My son wanted to do a Cape Epic and asked if I would do it with him. You don't get this opportunity very often, so I grabbed it.
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2. How did you train and prepare - both physically and mentally for the Cape Epic?
I engaged a coach and committed to following a structured coaching programme with a sensible but effective build to the race.
3. Did you have any specific goals or times in mind, or were you just focused on finishing?
In this case, after a recent surgery, I just wanted to finish.
4. What was the toughest part of the race for you, and how did you manage the fatigue—physically and mentally?
I can honestly say the fatigue wasn’t as serious as in previous stage races. However, managing the extreme heat and muddy conditions was a real challenge this year.
5. Did you face any major setbacks (mechanical issues, crashes, fatigue, sickness), and how did you adjust your pacing and strategy?
I had no major setbacks, I just sat on the power and intensity that we had trained at and knew we could manage the race if we were disciplined the whole way through.
6. How did you and your teammate(s) work together to tackle the race?
We respected each other’s abilities and helped each other through the ups and downs during the race. Motivating each other and staying positive was the goal at all times.
7. What was the most inspiring or rewarding moment of your Cape Epic experience?
Finishing an Epic with my son was special and will always be on top of my finishers list.
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8. How did you manage nutrition and hydration throughout the event?
We were very disciplined with nutrition. We literally followed the coach's nutrition plan to the last gram of carbs. At times it felt like it was too much, but near the end and after we had finished we realised just how important and effective the nutrition plan was. We started every day with energy and a solid gut.
9. How did you deal with the logistics of camping and recovery each night?
We opted for the non-camping experience, and we focused on getting back to the accommodation as soon after the stage as possible, eating well and getting to bed as early as possible. Sleep and nutrition post-stage was extremely important and we executed this well.
10. What did you learn about yourself during the Cape Epic that you didn’t know before?
That a carefully executed plan is possibly more effective than just lining up and hoping for the best each day.
11. How did the reality of the Cape Epic compare to your expectations, and what would you do differently next time?
This year's Cape Epic exceeded all expectations. Almost every stage had an unexpected challenge this year. I don't think I would do anything different, but I would certainly want to be stronger after a much longer build-up to the event.
12. How did you handle the weather conditions, especially in the more extreme heat or cold or wet?
The heat was a real challenge. We just followed to coach's instructions and sat on the suggested HR and power for those conditions. We were very vigilant with our nutrition and fluids and we planned the day in order to get through as opposed to achieving a certain time. The heavy rain and mud were no different. The effort required to get through that challenging terrain was tricky and again we were just disciplined with the power and HR numbers.
13. What advice would you give to someone considering doing the Cape Epic for the first time?
Preparation is key. The best way to get ready for an Epic is to have a plan that is expertly created and follow that plan to the start line. Just riding lots of km for weeks and weeks is no guarantee to get you through and is quite ineffective. A properly coached plan that is constantly monitored and adjusted for load and body condition is way more effective in preparing for an Epic. Make sure your bike and all the equipment are ready for an Epic. The Epic is very different to any other stage race, and you need to be 100% prepared.
14. Now that it’s over, would you consider returning for another edition? Why or why not?
I would like to do a third in order to get my Amabubesi. I would however like to do one where the goal is to race it as opposed to get through it.
15. Anything else you’d like to share that could help future Cape Epic riders?
Getting through an Epic is a team effort. Not just you and your teammate, but the whole team. Firstly the family and the boss need to be on board, you will need their support more than anything. Secondly getting a good coach that can execute more than just a training plan. You need somebody that understands the demands and requirements of an Epic. A coach can execute the physical plan, the mental plan and the eating and troubleshooting plan. Thirdly, just stick to the golden rule, break the race down into water points and start. Just plan to get from water point to water point each day and make sure you start each day regardless of how you feel.
A final reflection...
“Thank you so much for all of your help and excellent coaching for the Epic, Raf. In November I was seriously doubting my ability to get to a point where I could get through it. I was surprised at how my body survived. I was delighted to finish an Epic with my son, and even more delighted to have finished THIS Epic at all. I really felt that this was a tough Epic — we were tested on so many levels. Maybe even tougher than 2023.”
Wrap-Up: A Cape Epic built on family, grit, and planning...
Tackling the Cape Epic is never just about watts and wheels — it's about preparation, strategy, and resilience. But doing it as a father-son team adds another layer of meaning. This journey showed what is possible when generations come together with a shared goal and a commitment to doing things right. With a solid coaching plan, disciplined nutrition, the right equipment, and unwavering support from family, friends and each other, they didn’t just finish — they created a memory that will last a lifetime.
Tony'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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