Reigning SA XC Champion and 2019 FNB Wines2Whales Chardonnay runner-up, Candice Lill, is no stranger to a Cape winter. The Cape Town resident, clearly has her winter riding setup dialled with a win on last year’s first stage, from Lourensford to Oak Valley, in some of the most challenging conditions in the races history, “I was so impressed with and proud of all the women who showed up and raced in such wild conditions, all with a smile on their faces. Their attitudes made it so much fun.”

From riding gear to kicking back with a glass of red wine, here are Candice’s winter tips:

In terms of gear for winter training, there are a few things to note.

“If you’re wanting to ride in the rain then do invest in a proper rain jacket that is fully waterproof. It makes the world of difference. Even if you don’t set out to ride in the rain, Cape Town’s four seasons truly can hit you in one day. I always carry one of Ciovita’s light rain jackets, as they fold up small and trust me you’ll be happy you have it when the time comes.

For those less brave to tackle the elements, use layering to your advantage, my go-to is an undershirt, arm warmers and a gilet. It keeps my core perfectly warm and allows me to remove layers as the day warms up.

Knowing how to regulate your temperature is very important, but if your hands and feet are cold, you are already on the back foot. A good pair of gloves and a set of foot warmer booties (I think that’s what you call them) will go a long way to ensuring you don’t get caught trying to brake down the trail, just to find out you can’t feel your fingers.”

Now for off the bike…

“In summer it’s important to maximise the hours of daylight, with early morning rides before it gets too hot, in winter it’s important to do the same with the hours of darkness. I focus on getting into a good routine of enough sleep and recovery, your body will thank you later.

I also take this time to focus on my diet. Now more so than ever, it is important to eat right, I pack my winter comfort foods, curries, soups and stew, with lots of veggies and spices, to keep my immune system strong. In the mornings, a hot pot of oats with banana, nuts/nut butter/seeds and protein powder is a great way to fuel up before or after a ride.

Remember to look after your mental health too. Do things that make you happy, have that glass of red wine, chocolate cake or bubble bath. I always find having that balance makes me a happier and healthier person which always leads to a better performance on the bike.

I’m really looking forward to this year’s Switchback. I think day 1 is going to be really hard, with a lot of climbing out of Hermanus. Day 2’s “play day” is always a highlight, but with the new sections, this year it’s going to be an interesting challenge. Coming into Lourensford to end it all off is going to be something special and I can’t wait to get out there.”