With the iconic Cape Town Cycle Tour taking place on Sunday, 8 March 2026, riders are encouraged to prepare not only their bikes and race strategies, but also their bodies. According to Dr Darren Green, Medical Director for the Cape Town Cycle Tour from Mediclinic, understanding how to manage fatigue, energy levels and recovery can make a significant difference to both performance and safety on race day.
Cramps and fatigue
Fatigue is often the real trigger behind muscle cramps. While many riders assume cramps are caused by low magnesium levels, they are more commonly linked to neuromuscular overload when pacing, conditioning, hydration and muscle endurance are not aligned.
“If a cramp occurs during the race, riders should pull off the road safely, gently stretch the affected muscle and allow it to settle before continuing,” says Dr Green. “Pushing through severe cramping increases the risk of falls and further injury.”
Energy strategy
Race day is not the time to experiment with new nutrition strategies. Riders should rely on the products and fuelling routines they have used during training. Dr Green recommends sticking to familiar electrolyte drinks available along the route and maintaining a steady intake of carbohydrates throughout the race. Small amounts of protein can also help sustain energy levels over longer distances.
“Be cautious with stimulant heavy products,” he advises. “Excess caffeine can elevate heart rate, disrupt pacing and increase the risk of dehydration. The goal should always be sustained energy rather than a rapid spike followed by a crash.”
Medication management
For riders who take chronic medication, consistency is essential. Cyclists managing conditions such as asthma, epilepsy, hypertension, diabetes or heart conditions including arrhythmias or ischaemic heart disease should continue taking their medication as prescribed.
“Race day is not the time to skip or adjust medication schedules,” says Dr Green.
He also cautions against the use of certain pain medications before or during the event. Non-steroidal anti-inflammatory drugs (NSAIDs) can place additional strain on the kidneys, particularly when dehydration is a risk, and may also lead to gastritis. Codeine based pain medication may impair reaction time and concentration.
Riders with severe allergies or a history of anaphylaxis should ensure that their EpiPen or adrenaline injector is easily accessible during the event.
Finish line recovery
Recovery begins as soon as riders cross the finish line. Stopping abruptly after intense exertion can lead to dizziness as blood pools in the lower body. Instead, riders should keep moving, begin rehydrating immediately, replace electrolytes and aim to refuel within 30 minutes of finishing. A simple and effective recovery option is chocolate flavoured milk, which provides a proven carbohydrate to protein ratio that supports glycogen restoration and muscle repair.
When not to ride
Dr Green emphasises that riders should not start the race if they are unwell. Cyclists experiencing fever or flu symptoms, chest pain, unexplained dizziness, shortness of breath, severe fatigue from illness, persistent vomiting or diarrhoea, or those currently taking antibiotics should not participate.
“If symptoms develop during the race, riders should visit the nearest Mediclinic medical station before continuing,” he advises. “Your health is always more important than a finish time.”
A final reminder
Endurance sport rewards discipline and preparation. Listening to the body, recognising warning signs and making responsible decisions are essential to both performance and long term health. Riders are encouraged to approach race day with a balanced strategy that prioritises safety, smart pacing and proper recovery as they take on one of the world’s most scenic cycling events.