Web Design Provided by 

  • White Instagram Icon
  • White Twitter Icon
  • strava
  • White Instagram Icon
  • White Twitter Icon
  • strava

Cape Epic Prep

1st in a series documenting training efforts in prep for the Cape Epic

I've made is abundantly clear how much I hate down time. After finishing the 24 hours in Canmore, I took a much needed break from the bicycle, and training at The Base. It's was great to shut it down, even at the cost to my fitness.

My focus is on nothing but Cape Epic training, and I thought it'd be fun to document the training and my body composition over the next few months: Getting back to the Base for strength training and injury prevention; working out a fuelling plan; and structuring bicycle specific workouts... etc

Because I don't have a coach telling me what I need to do to prepare, there is a little bit of guessing involved. In our last attempt, Evan and I, right or wrong, did the same sets of workouts. We thought that if we got things wrong, well then, we'd both be in the same boat. This go-round we have more knowledge and know what we need to do to better our last Epic.


Body Comp:

As it stands today, I'm not as fit as I was this past summer. My body fat has rocketed upward, and my legs are a little flat. I'm not expecting top end speed or punch after a summer of marathon and 24 hour racing, and looking at the weeks between The Yukon and the HOA with the flu, and then the almost 2 months of little more than active rest, I'm exactly where I need to be:

Below is my Body Comp assessment from September 1st:

Body Composition by Dana Perkins at The Base by River Valley Health

Lots of number and what does it mean? Better, what does this mean to me? I am a big boy. I won't nor can be a 170lb athlete and I can easily be a 200lb sedentary slob (and for much of my life, I was the latter).

Through the work at The Base, I found out that I am most suited to being a 190lb racer with lots of lean muscle, maintaining a healthy body fat percentage(bf) around 10 or 11%, and have a power-to-weight ratio(P2W) around 90%.

BF: Hocus pocus+/- something or other= % of fat is in my body

P2W: Lean body weight÷body weight. (163÷192=85%)

When I try to race lighter, I get moody. I can deal with being hungry, but my family can't deal with a moody a-hole. I feel better when I fuel for 190b's (especially emotionally). It's taken some time to be ok with this, but I train to be 190lb's.

Upping my P2W is my ultimate goal. Maintaining a 190lb fuelling program along with my on/off bike training, should see my BF drop and my P2W increases.


At this same stage before the 2015 Epic, I was maintaining the same body comp as I am right now... when March came around, however, I was low 180lbs, 9-10% bf, and had a P2W around 90%. My goal this time around is similar, but will try to manage a 10-11%bf, and keep a relative P2W. My diet in prep of Epic15 was way too clean to maintain during training and the race, so if I go a little less "clean", I think I will perform better this winter when the training is intense.


Cross season is here and training at The Base is in full force. I'm not working for a cross season, and will be training through any ABA cross races I do. I am feeling really good about my September fitness and I say this because my recovery from harder efforts is shorter; I'm keeping overuse aches and pains at bay; and I'm stronger on the bike.

Look for this puke of data once a month. I hope to see better numbers in October. Thank you so much for following along.

P.S. We will be looking for some audience participation this winter. Evan and I are working on some "fun stuff" so we can all share in this Epic Adventure.

#RiverValleyHealth #CapeEpicDiaries #CrossTraining