Your essential guide to nutrition during the Cape Town Cycle Tour

Did you know that an hour of cycling at 25km/hr burns about 2 600kJ? This means you need a good, well-spaced stock of fuel to complete the 109km route of the Cape Town Cycle Tour at a winning pace. Here are some guidelines to help you:

Before the race

On the morning of your event, allow 3 to 4 hours for a big meal, or 1 to 2 hours for a small meal, before the race starts. This is enough time for the food to digest and become available for your muscles. Many people prefer to drink a smoothie, as it’s too early in the morning (or too nerve-wracking) to stomach a big meal.

The best options are carbohydrate foods that are low in fat and fibre. This makes them easy to digest, and less likely to cause stomach issues. Small amounts of protein are also fine. Good examples are whey protein drinks, oats or hard-boiled eggs. You can learn how to prepare healthy meals and find great smoothie recipes at the HealthyFood Studio.

During the race

To maintain steady glucose levels, it’s important to refuel in timed intervals. Try snack on 10 to 15g of easily-digested carbs every 15 to 20 minutes. Stay well-hydrated with about 150 to 350ml of fluid every 15 to 20 minutes.

Candice Smith, Discovery Vitality’s in-house dietitian, advises, “As far as possible, choose real food with fresh, nutrient-rich ingredients for a healthy, balanced diet.” On the road, try cooked baby potatoes, raisins, dates and bananas. Don’t forget, you can get up to 25% cash back on these and other healthy items at Pick n Pay or Woolworths with the Vitality HealthyFood benefit.

Candice adds, “There are many good guidelines, but no one-size-fits-all menu. It’s important that you try out different strategies weeks in advance to learn what suits your individual requirements. Don’t try anything new on race day – stick to what’s worked for you before and you’ll be good to go!”