Don't Bonk on the Boulevard – Your Guide to Fuelling the Cape Town Cycle Tour

With the Cape Town Cycle Tour (or the Argus to our South African ears) just around the corner on March 8, it’s time to talk about the most important part of your race day strategy – The Fuel. 

For those aiming for a recreational finish between 4 and 8 hours, you aren’t just riding a bike; you’re managing a rolling metabolic furnace. To avoid the dreaded bonk on Suikerbossie, here is how to pack your pockets and pace your plate. 

The Strategy – Small and Frequent 

The golden rule for rides longer than 90 minutes is to keep the energy tank topped up. Don't wait until you're running on empty – by then, it's too late. 

Our body can use up to 4 carbohydrate portions per hour. That’s a total of 60g of carbs per hour! Most riders at the recreational level don’t need this quantity. I generally start riders off with 2 portions per hour (30g). You can always increase if you feel you are running low. 

The best rhythm to get into is to eat a snack every 30 minutes. You could do this by having 1 carb every half hour, but if that feels like you are always eating, you can just have the 2 carbs once off every hour. What is really important is that you start early. I always suggest that riders start 30 minutes into their ride. You may not feel like you need it yet, especially when it is so early in the morning, but it will make a big difference hours later. 

What’s in the Pantry? 

A carbohydrate portion is roughly 15g of carbohydrates. Mix and match these favourites to keep your palate interested: 

The Quick Wins (Easy Digestion)

• Woolworths GO! Pouches: one pouch is roughly 1 carb. They are mess-free and easy to swallow while moving
• Fruit: a small ‘kiddies’ banana or tennis-ball size fruit = 1 carb
• Dried Fruit: 20g (about a tablespoon of raisins) = 1 carb. You can add some peanuts (or other nuts) or biltong for a bit of fat and protein if your stomach can tolerate it

 The Crunchy & Sweet

• Biscuits: for the sweeter tooth e.g. Oreos, choc chip cookies, or jolly jammers. Generally, 2 biscuits = 1 carb
• Energy Bars: most breakfast/energy bars = 2 carbs
• Savoury Biscuits: for the savoury tooth use biscuits like water biscuits, cream crackers or Tuc. Generally, 2-4 biscuits = 1 carb. You can check the label – 15g carbs = 1 portion

 The Solid Fuel (Better for later in the ride)

• PB Sandwich: a classic peanut butter sandwich = 2 carbs + helpful fats
• Potato Chips: a small packet = 1 carb. The salt is great for cramps, but the fat content requires a tested stomach!

As the hours tick by, your body will crave more than just sugar. To keep your muscles happy during a 4+ hour effort, start incorporating fats and proteins like: 

• Biltong or Nuts
• Nut butter pouches
• Babybel cheese

Recipe – Homemade Energy Balls 

These are a fantastic real food alternative to gels. You can buy ones or make them. 3 balls = 1 carb. 

Ingredients: 

• 1 cup rolled oats & ½ cup ground flaxseed
• ½ cup creamy peanut butter & ¼ cup honey
• 1 tsp vanilla essence
• ¼ cup chocolate chips & ¼ cup dried cranberries

 Method: 

1. Stir oats and flaxseed; add peanut butter, honey, and vanilla
2. Fold in chocolate chips and cranberries
3. Roll into tablespoon-sized balls
4. Chill in the fridge for 30 mins before packing

Expert Tips for Race Day

Never try anything new on race day. Practice your fuelling strategy during your training rides this week. You need to know how your stomach handles fibre, fat, and protein under stress. 

Enjoy the day on the road 😊