How do you fuel and recover for the Cape Epic?
For a multi-day stage race like the Cape Epic, eat roughly 8 to 12 g of carbohydrate per kg of body weight a day, take 60 to 90 g an hour on the bike, and start recovery soon after each stage with about 1.0 to 1.2 g of carbohydrate per kg an hour plus about 0.25 g per kg of protein. Sleep, fluid and sodium matter as much as supplements.
- Extreme loads of 4 to 6 hours of daily exercise call for roughly 8 to 12 g/kg/day of carbohydrate (ACSM, AND, Dietitians of Canada 2016) and 1.4 to 2.0 g/kg/day of protein (ISSN).
- On the bike, up to 90 g/h of carbohydrate with glucose and fructose is supported beyond 2.5 hours.
- Biogen Recovergen provides 65 g carbohydrate and 16.4 g protein per serving at R37.60 to R52.22; eight stages cost roughly R300 to R418 (October 2026).
- Start recovery soon after each stage: about 1.0 to 1.2 g/kg carbohydrate an hour for the first four hours and 0.25 g/kg protein.
What makes stage racing different?
The Cape Epic is a mountain-bike stage race lasting about a week, with a big daily load, heat and dust, and a short window between stages. The challenge is cumulative: if you under-fuel on stage two, you carry the deficit into stage three. That is why the plan is built around daily intake as well as hourly fuelling.
How many calories and carbs per day?
The 2016 joint position stand (ACSM, Academy of Nutrition and Dietetics, Dietitians of Canada) gives roughly 8 to 12 g/kg/day of carbohydrate for extreme loads of 4 to 6 hours of daily exercise. For an 80 kg rider that is 640 to 960 g a day. Protein should stay at 1.4 to 2.0 g/kg/day (ISSN), about 110 to 160 g for the same rider, spread across meals.
What should you eat on the bike?
Beyond 2.5 hours, up to 90 g/h of carbohydrate with glucose and fructose is supported (Jeukendrup 2014). Use drink mixes, gels and real food (rice cakes, wraps, bananas). October 2026 costs by carbohydrate gram: 32Gi Race drink about R0.58/g (68 g per R39 serving), Biogen Elite Carb Gel about R1.00/g, SiS GO about R2.04/g, Maurten Gel 100 about R3.00/g. For a 5-hour stage at 75 g/h (375 g), that is roughly R217 with Race drink, R375 with Biogen Elite gels or R1 125 with Maurten gels. See best carb drink for cycling.
How do you recover between stages?
- Soon after the stage: carbohydrate (about 1.0 to 1.2 g/kg an hour for the first four hours, per the 2016 joint position stand) plus 20 to 25 g protein (about 0.25 g/kg). Options include chocolate milk, rice and chicken, or a recovery powder. Biogen Recovergen gives 65 g carbohydrate and 16.4 g protein per serving; with 9 servings per tub at R37.60 to R52.22 each, eight stages cost roughly R300 to R418 (October 2026). See best recovery drinks.
- Rehydrate: about 1.25 to 1.5 L of fluid per kilogram lost, with salty food or electrolytes.
- Eat again two to three hours later, then a bigger dinner and a pre-bed snack. Casein or milk before bed is optional.
- Sleep and gut care: tents are not hotels; earplugs and an eye mask help.
What about heat and sodium?
Drink to thirst, avoid weight gain, and consider sodium if you are a heavy or salty sweater (sweat sodium roughly 10 to 90 mmol/L between athletes). Electrolyte sachets cost about R4.63 to R25 per serving; see electrolyte costs. Salt does not guard against hyponatraemia if you overdrink.
Which supplements are worthwhile?
Carbohydrate products, caffeine (3 to 6 mg/kg, strategically), a recovery drink and electrolytes are the main ones. Creatine, beta-alanine and nitrate add little to a week of endurance riding. Magnesium and BCAAs are not supported by strong evidence (magnesium and cramps).
Who needs care?
Riders with diabetes, kidney disease or heart conditions, pregnant riders, those taking medication, and under-18 riders should follow personalised medical or dietitian advice.
Products mentioned, with dated prices
| Product | Size | Price | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| 32Gi Race High Intensity Sports Drink (900 g) | 900 g | R470Dis-Chem Living Fit, Oct 2026 | 12 | R39.17 | None listed |
| Biogen Elite Carb Energy Gel, unflavoured (60 g) | 60 g sachet | R44.99Dis-Chem Living Fit, Oct 2026 | 1 | R44.99 | None listed |
| Maurten Gel 100 (40 g sachet) | 40 g sachet | R74–R75goneoutdoor / The Athlete's Foot via PriceCheck, Oct 2026 | 1 | R75.00 | None listed |
| Biogen Recovergen recovery drink (855 g, chocolate cream or strawberry) | 855 g (9 servings) | R338–R470Dis-Chem (Biogen Recovergen page), Oct 2026 | 9 | R52.22 | Not published |
| Biogen Electrolyte (3 x 10 sachets, citrus) | 3 x 10 sachets | R139–R155Dis-Chem (electrolytes group), Oct 2026 | 30 | R5.17 | Not published |
Related questions
- What is the best carb drink for cycling in South Africa?
- What is the best recovery drink after a long run in South Africa?
- How should you fuel for the Cape Town Cycle Tour?
- How many carbs per hour do you need for a marathon or ultra?
- How do you stay hydrated training in summer heat in South Africa?
Sources
- Thomas, Erdman & Burke 2016, Position of the Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM: Nutrition and Athletic Performance
- Jeukendrup 2014, A step towards personalized sports nutrition: carbohydrate intake during exercise (Sports Med)
- Jäger et al. 2017, ISSN position stand: protein and exercise (JISSN)
- Australian Institute of Sport Supplement Framework, Group A
Educational information only, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease.
Cite this page: Healthnews24, “How do you fuel and recover for the Cape Epic?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/cape-epic-fuelling-and-recovery-south-africa/. Plain-text version: /answers/cape-epic-fuelling-and-recovery-south-africa.md