The Cape Epic is my heartbeat Last Lioness Hannele Steyn
What does the Cape Epic mean to you?
It is my heartbeat.
The Absa Cape Epic has been a part of my life since I was 38.
How do you maintain speed & strength? Do you include weights and/or intervals in your training?
Yes, I include quite a strenuous gym session once a week as well as 20 min core exercises every morning. I used to do a very planned training program with intervals, but now that I do not really race competitively anymore, I don’t have a set program.
When do you start your training for Epic? What distance/time is in the block of training?
I start Epic training almost 2 weeks after the previous Epic, because my ultimate focus of training is towards Epic, but I start focussing on more specific Epic rides and some races from October every year with a big endurance block in December. Because of my work now, I try to do 3 hrs of riding early mornings during the week and 5-6 hours on weekend days.
Are there any principles you follow every year in your training which contribute to a successful Cape Epic?
Mountain biking, and more specific, the ABSA Cape Epic, has become part of my life and lifestyle, so I train for the Epic like brushing my teeth….part of my every life. I start training for the next ABSA Cape Epic, the week after my recovery week after that year’s Epic :-). To do the Epic, that lifestyle includes, consistency in training and healthy nutrition.
Are there any principles you follow during each stage, how you approach each days riding to ensure a successful day?
It has changed over the years, because I used to race to win and now I ride to the best of my abilities to finish safely and with a smile on my face.
I would still ensure that I do what is in my ability to take care of to have a successful race: my equipment, my training, my eating and my mindset. I will always have respect for the toughness of this race.
When you get off the bike at the end of the stage, what is your process? Do you follow a specific regime?
My first emotion is gratitude and happiness to have finished another stage and then I start focussing on hydrating, fuelling, getting my bike cleaned and checked by the mechanic. Then, a shower and massage. I try to rest as much as I can, but nowadays, I have to check up on work and do some social media posts.
For first timers, what would your one piece of advice be to have a successful Epic?
The 2 most important ingredients, are enough hours in the saddle and following a healthy and balanced diet. Without enough endurance (muscle memory) and correct feeding, you are risking a lot.
You recently joined the Absa Pride team, what is your role within #sheuntamed?
WOW, I feel so proud to be part of the ABSA team. To be part of the core sponsor of the Epic which is my drug, is a privilege and the red of ABSA is part of my blood. The SheUntamed campaign, even more so, because I am a woman and have been in competitive sport for 42 years and to see them supporting women in sport, is very close to my heart. I have been in the eras of not getting equal price money or sponsors, etc
How can we get more women on their bikes and competing in the Epic?
By telling them and showing them it is possible. By encouraging and inspiring and helping. Tell women that you were also at the beginner point and invite them on all women’s rides at first. I hope that the companies and the sponsors use us to be motivational speakers and ambassadors. That is why the platform of being an ambassador is so big for me to be able to tell people about my journey.
Who is your new partner for 2022?
My initial partner and VERY good friend, had to withdrew a few days ago due to COVID.
My new partner for the 2022 Cape Epic is Alisha Myers the M&E Director at World Bicycle Relief who has already competed in two Cape Epics.
“This is a team event, there’s no riding solo. You can’t cross the line without your partner.” Hannele
What does the Cape Epic mean to you?
It is my heartbeat.
I believe in the mind, body and spirit and I know that if one of those are missing, I will never be able to do what I do. I was born with a hole in my heart and was not supposed to live very long….. My company name, is Passion4Wholeness and the, “o” in the Wholeness is a heart with a hole in it to remind me every day to be grateful for the blessing of health and life.