The Cape Town Cycle Tour: How to Survive Hours in the Saddle

The Cape Town Cycle Tour is just around the corner, and the excitement is real! For many riders, it’s a mix of nerves and anticipation — the stunning scenery, the challenge of the 109 km route, and of course, those famous climbs that can make even experienced cyclists wince.

In this guide, we’ll share practical, last-minute tips to help you stay comfortable and pain-free from start to finish.

Check your bike fit (one last time)  

Even if your bike has been feeling good during training, a quick pre-race check can save a lot of discomfort:

• Saddle height and position: Make sure your saddle hasn’t moved. Even a small change can make a big difference, especially for your knees and back.
• Handlebar reach and angle: Double-check that your bars are comfortable. Your shoulders and neck should be relaxed, not tense.

Pro tip: Do a short warm-up ride around your block or driveway after adjusting your fit. This helps you feel immediately if anything needs tweaking.
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Dress for comfort  

Race day isn’t the time to experiment with new clothing or gadgets. Stick to what you know works:

• Padded shorts or bibs: Choose what has proven comfortable during your training rides.
• Chafing cream: A light layer helps prevent friction and hotspots.
• Layering: Dress in breathable, moisture-wicking layers that suit the weather.
• Sunscreen: Don’t forget to protect your skin — especially on a long ride in the Cape sun.

Pro tip: Lay out all your gear the night before. Having everything ready reduces stress in the morning and ensures nothing is forgotten before the start.
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Fuel and hydrate smartly  

A well-timed nutrition plan can make a huge difference in how you feel on race day. Keep your body fuelled and hydrated so you can focus on enjoying the ride:

• Pre-ride meal: Eat a carb-focused breakfast 2–3 hours before the start to give your body plenty of energy.‍
• During the ride: Sip water and electrolytes regularly, and eat small snacks every 20–30 minutes to maintain steady energy.‍
• Stick with what you know: Race day isn’t the time to try new foods or drinks — your body will thank you for familiar favourites.

Pro tip: Use a small ziplock bag to keep your snacks handy. Reaching for food should be effortless, so you don’t lose momentum.
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Move and shift while riding  

Even on race day, tiny changes in position can make a huge difference in how your body feels over long hours in the saddle. Try to keep your ride dynamic rather than locked in one posture:

• Hand positions: Move between tops, hoods, and drops to relieve pressure on your palms and wrists.
• Saddle shifts: Slide slightly forward or back every now and then to prevent stiffness and keep blood flowing.
• Stand up occasionally: On climbs or coasting sections, standing up stretches your legs and eases tension in your lower back.

Pro tip: Make it a habit to adjust your position every 10–15 minutes.
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Wind factor: the Cape Doctor  

If you’ve ridden in Cape Town before, you know the South Easter — affectionately called the Cape Doctor — is almost always a factor, especially in the afternoon. Gusty winds can catch even experienced riders off guard, but a few simple strategies can make a big difference:

• Ride smart: Take advantage of drafting behind other cyclists when you can, and adjust your effort when facing crosswinds.
• Stay stable: Keep a firm but relaxed grip on the handlebars, focusing on smooth, controlled movements rather than fighting the gusts.

Pro tip: On exposed sections, tuck in and keep your upper body relaxed.
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Quick bike and gear check  

A few minutes spent on a pre-ride bike check can save you a lot of stress on race day. Mechanical issues are the last thing you want when you should be enjoying the ride, so take the time to make sure everything is in top shape:

• Tyres and brakes: Check tyre pressure and test your brakes to ensure they’re working properly.
• Saddle and handlebars: Make sure your saddle, seat post, and handlebars are secure and won’t shift mid-ride.
• Pedals and chain: Double-check pedals, cleats, and your chain for a smooth, safe ride.

Pro tip: Keep a small multi-tool and a spare tube in your jersey pocket. Even minor fixes can be done quickly, letting you get back to riding without losing momentum.

With a comfortable bike, the right nutrition, and a calm mindset, you’re all set to enjoy every kilometre of the Cape Town Cycle Tour. Ride your own pace, and remember — you’ve got this.

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