How should you fuel for the Cape Town Cycle Tour?
For the 109 km Cape Town Cycle Tour, eat a carbohydrate-rich breakfast, then take 60 to 90 g of carbohydrate an hour from the first 20 minutes, drink to thirst and carry sodium if you sweat heavily. Cramps usually reflect fatigue and pacing against the south-easter, not a salt shortage, so plan your effort as carefully as your food.
- The Cape Town Cycle Tour is about 109 km; most riders need 60 to 90 g of carbohydrate an hour from a glucose and fructose mix (Jeukendrup 2014).
- A 2009 BJSM review found the electrolyte-depletion theory of cramps rests on case reports; altered neuromuscular control is the better-supported cause.
- 32Gi Race drink gives 68 g carbohydrate per serving for about R39 (R0.58/g) at Dis-Chem, October 2026.
- Drink to thirst and avoid weight gain during the ride; sweat rates are commonly 0.5 to 2 L/h.
What does the Tour demand?
The Cape Town Cycle Tour is about 109 km around the Peninsula, usually in March, with climbs such as Smitswinkel, Chapman's Peak and Suikerbossie depending on the year's route, and the south-easter wind often deciding the day. Most riders spend between roughly three and six hours in the saddle, so this is a fuelling event, not a hydration-only event.
What is the carbohydrate plan?
For efforts beyond 2.5 hours, up to 90 g/h from a glucose and fructose mix is supported (Jeukendrup 2014). Riders on 3 to 4 hours can aim for 60 g/h. Start early and dose every 15 to 20 minutes.
| Ride time | Carbohydrate target | Example (October 2026 prices) |
|---|---|---|
| 3 hours | about 180 g | three 32Gi Race drink servings (68 g each) cost about R117 |
| 4 hours | about 240 to 300 g | three bottles of Race drink plus two gels |
| 5 to 6 hours | 300 to 450 g | drink, gels and a bar or banana |
Using the cost per gram from our calculations: 32Gi Race drink about R0.58/g, Biogen Elite Carb Gel about R1.00/g, SiS GO about R2.04/g, Maurten Gel 100 about R3.00/g. Biogen Cytogen Race Mix and Carbogen cost R15.60 to R24.06 per 50 g serving, but their carbohydrate per serving is not published. See best carb drink for cycling.
What about cramps?
A 2009 British Journal of Sports Medicine review found that the electrolyte-loss explanation for exercise cramps rested on a few case reports and that prospective studies did not support it; altered neuromuscular control from fatigue is the better-supported mechanism. For the Tour that means:
- Do not start too hard, especially into a headwind or on the first climb.
- Train at the distance and intensity you plan to ride.
- Eat on schedule so you are not already fatigued.
- Ease off and stretch gently if a cramp hits.
Salt tablets are not a proven cure; see do salt tablets prevent cramps. Follow the event medical team's instructions on the day.
How much should you drink?
Drink to thirst, aiming not to gain weight. Sweat rates of 0.5 to 2 L/h are common, and the Cape can be hot and dry in March. Add sodium if you are a salty sweater: Biogen Electrolyte sachets cost about R4.63 to R5.17 each (October 2026), although sodium per sachet is not published. 32Gi Cramp Assault gel costs R34 to R37. Plain water bottles plus gels also work.
Caffeine and race morning
Eat a familiar breakfast two to three hours before the start. If you use caffeine, 3 to 6 mg/kg is supported; take it as a top-up in the second half, not all at the start. See caffeine gels.
Afterwards
Within an hour or two, eat carbohydrate and about 20 to 25 g of protein (best recovery drink).
Who needs extra care?
Riders who are pregnant, have diabetes, kidney or heart disease, or take blood pressure or other regular medication, should ask their doctor about fuelling and sodium. Teenagers should rely on normal food and water.
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 Cytogen Race Mix (800 g) | 800 g | R277–R385Dis-Chem Living Fit, Oct 2026 | 16 | R23.44 | Not published |
| 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 Elite Carb Energy Gel, unflavoured (60 g) | 60 g sachet | R44.99Dis-Chem Living Fit, Oct 2026 | 1 | R44.99 | None listed |
| Biogen Electrolyte (3 x 10 sachets, citrus) | 3 x 10 sachets | R139–R155Dis-Chem (electrolytes group), Oct 2026 | 30 | R5.17 | Not published |
| 32Gi Cramp Assault Electrolyte Gel (10 g) | 10 g sachet | R34–R37Dis-Chem (energy and endurance), Oct 2026 | 1 | R34.99 | Not published |
Related questions
- Do salt tablets prevent cramps?
- What is the best carb drink for cycling in South Africa?
- How many carbs per hour do you need for a marathon or ultra?
- How do you fuel and recover for the Cape Epic?
- How much sodium do you need per hour when running in South African heat?
Sources
- Jeukendrup 2014, A step towards personalized sports nutrition: carbohydrate intake during exercise (Sports Med)
- Schwellnus 2009, Cause of exercise associated muscle cramps: altered neuromuscular control, dehydration or electrolyte depletion? (BJSM 43:401)
- Hew-Butler et al. 2015, Third International Exercise-Associated Hyponatremia Consensus Statement (BJSM 49:1432)
- Thomas, Erdman & Burke 2016, Position of the Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM: Nutrition and Athletic Performance
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 should you fuel for the Cape Town Cycle Tour?”, updated 27 October 2026, https://www.healthnews24.co.za/answers/cape-town-cycle-tour-nutrition-and-cramps-south-africa/. Plain-text version: /answers/cape-town-cycle-tour-nutrition-and-cramps-south-africa.md