Heat Protocols For The CTCT

Conquering the Cape: Your Guide to the Cape Town Cycle Tour

The second Sunday in March has become more than just a date on the calendar for cyclists; it’s a pilgrimage. What we now know as the world’s largest individually timed cycle race actually began as a quiet act of defiance back in 1978. Founded by Bill Mylrea and John Stegmann as "The Big Ride In," the event was originally a protest to advocate for safe cycling paths in Cape Town. From those first 525 pioneers who pedaled for a cause, the Tour has exploded into a global phenomenon, regularly drawing around 35,000 participants to the Mother City.

Whether you’re lining up for the classic 109km loop or the spirited 42km "short" route, the journey is as much about the scenery as it is the sweat. The 109km route is a masterpiece of coastal engineering, starting at the Grand Parade and sweeping past the historic Cape Town Castle before tackling the early "wake-up call" of Edinburgh Drive. From there, it’s a fast run to Simon’s Town, followed by the restorative ocean breezes of Misty Cliffs and the legendary "double-feature" of Chapman’s Peak and Suikerbossie. For those looking for a more social morning, the 42km route offers a "mini-adventure" that traverses the lush Newlands Forest and Constantia wine farms before heading back for a celebratory finish in Green Point.

This year, nearly 28,000 riders are expected to take to the streets. The field remains a beautiful reflection of both local pride and international allure, with roughly 60% of participants hailing from the Western Cape and 18% traveling down from Gauteng. The event’s global reputation continues to grow, attracting over 2,300 international riders from across the globe. It is also an event deeply committed to transformation and development; look out for the World Cycling Centre’s African development squad, which features 21 elite and U23 riders from across the continent, proving that the future of cycling is as diverse as the route itself. From 11-year-olds on tandems to 91-year-old veterans, the peloton truly represents every walk of life.

The racing at the front is expected to be faster than ever. After Tyler Lange set a blistering new record of 2:25:48 in 2025, all eyes will be on contenders like defending champion Kent Main and the versatile Matt Beers. In the women’s elite race, which starts from Fish Hoek, we hope to see top riders of the likes of Tiffany Keep, S'annara Grove, and Hayley Preen. Most riders will start their engines between 6:00 AM and 9:00 AM in staggered batches, with a strict seven-hour cut-off to ensure everyone makes it to the finish village by 5:00 PM.

Of course, the "African Sun" is often the toughest competitor on the day. To ensure you don’t "blow up" on Suikerbossie, local experts recommend starting a heat-acclimation protocol about two weeks before the race. You can build your "thermal toughness" by doing three to five 45-minute indoor sessions in a warm room without a fan—keep the intensity low in Zone 2, as the heat is the stimulus here, not the power. If you don't have an indoor setup, a 20-minute post-ride sauna or hot bath at 40°C can achieve the same effect by signalling your body to expand its blood plasma volume and start sweating earlier.

On race day, remember that hydration is a balancing act. Aim for 500–750ml of fluid per hour, but never drink plain water alone for more than three hours—your body needs those electrolytes to prevent cramping and maintain focus. When the heat peaks, use the refreshment stations to pour water over your forearms and the back of your neck. These are your body’s natural radiators and will help keep your core temperature stable as you make that final, glorious descent into Sea Point.

We’ll see you at the start line. Pedal hard, stay hydrated, and don't forget to look up—there isn't a more beautiful race track on the planet.