Health tips for cyclists: What you need to know before the Cape Town Cycle tour
Riders are urged to balance ambition with medical awareness as they prepare for the 2026 Cape Town Cycle Tour, with doctors stressing pacing, hydration and medication consistency on race day.
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As thousands of cyclists prepare to line up for the 2026 Cape Town Cycle Tour on Sunday, medical experts are urging riders to focus as much on their bodies as on their bikes.
Cape Town Cycle Tour Medical Director Dr Darren Green of Mediclinic said understanding fatigue, energy management and recovery can make a significant difference to both performance and safety on race day.
Cramps and fatigue
Green said muscle cramps are often wrongly blamed on low magnesium levels.
“Fatigue is often the real trigger,” he explained. “Cramps are more commonly linked to neuromuscular overload when pacing, conditioning, hydration and muscle endurance are not aligned.”
If cramping occurs, riders should pull off the road safely, gently stretch the affected muscle and allow it to settle before continuing.
“Pushing through severe cramping increases the risk of falls and further injury,” he said.
Energy strategy
Race day is not the time to try new nutrition products. Green advised cyclists to stick to fuelling routines tested during training and to use familiar electrolyte drinks available along the route.
A steady intake of carbohydrates is key, with small amounts of protein helping to sustain energy over longer distances.
“Be cautious with stimulant heavy products,” he said. “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
Cyclists managing chronic conditions such as asthma, epilepsy, hypertension, diabetes or heart conditions should continue taking prescribed medication.
“Race day is not the time to skip or adjust medication schedules,” Green said.
He also warned against using certain painkillers before or during the race. Non-steroidal anti-inflammatory drugs can strain the kidneys, particularly if dehydration occurs, and may cause gastritis. Codeine based medication may impair reaction time and concentration.
Riders with severe allergies should keep adrenaline injectors accessible.
Recovery and safety
Recovery should begin immediately after finishing. Rather than stopping abruptly, riders should keep moving, rehydrate, replace electrolytes and refuel within 30 minutes. Chocolate flavoured milk, Green noted, offers an effective carbohydrate to protein ratio for recovery.
He emphasised that cyclists experiencing fever, flu symptoms, chest pain, unexplained dizziness, shortness of breath, severe fatigue, vomiting or diarrhoea, or those taking antibiotics, should not start the race.
“If symptoms develop during the race, riders should visit the nearest Mediclinic medical station before continuing,” he said. “Your health is always more important than a finish time.”