Health, fitness and the supplement aisle. An independent South African desk.
By sport · Answer
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 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.
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.
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:
Salt tablets are not a proven cure; see do salt tablets prevent cramps. Follow the event medical team's instructions on the day.
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.
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.
Within an hour or two, eat carbohydrate and about 20 to 25 g of protein (best recovery drink).
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.
| Product | Size | Price (source, date) | Servings | R per serving | Sweeteners |
|---|---|---|---|---|---|
| 32Gi Race High Intensity Sports Drink (900 g) | 900 g | R470 (Dis-Chem Living Fit, 2026-10) | 12 | R39.17 | None listed |
| Biogen Cytogen Race Mix (800 g) | 800 g | R277–R385 (Dis-Chem Living Fit, 2026-10) | 16 | R23.44 | Not published |
| Maurten Gel 100 (40 g sachet) | 40 g sachet | R74–R75 (goneoutdoor / The Athlete's Foot via PriceCheck, 2026-10) | 1 | R75.00 | None listed |
| Biogen Elite Carb Energy Gel, unflavoured (60 g) | 60 g sachet | R44.99 (Dis-Chem Living Fit, 2026-10) | 1 | R44.99 | None listed |
| Biogen Electrolyte (3 x 10 sachets, citrus) | 3 x 10 sachets | R139–R155 (Dis-Chem (electrolytes group), 2026-10) | 30 | R5.17 | Not published |
| 32Gi Cramp Assault Electrolyte Gel (10 g) | 10 g sachet | R34–R37 (Dis-Chem (energy and endurance), 2026-10) | 1 | R34.99 | Not published |
Educational information, 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. Prices were observed in October 2026 and are not offers.