07/03/2026
To finish the 109km Cape Town Cycle Tour in 5 hours (300 minutes), you need an average speed of approximately 21.8 km/h.
To maintain this pace, you should aim to hit roughly 22-23km every hour. A realistic, conservative pacing strategy considering the tough second half (Chapman’s Peak/Suikerbossie) is:
• Hour 1 (approx. 22-25km): Blue Route/Muizenberg area.
• Hour 2 (approx. 45-50km): Passing through Fish Hoek/Simon’s Town.
• Hour 3 (approx. 65-70km): Approaching or entering Chapman’s Peak Drive.
• Hour 4 (approx. 85-90km): Hout Bay/Base of Suikerbossie.
• Hour 5 (109km): Finish in Green Point.
Note: The second half has significantly more elevation, so expect to be slower in hours 4 and 5 than in the first two.
3 and a half hour Target:
To finish the 109km Cape Town Cycle Tour in 3 hours 30 minutes (210 minutes), you need an average speed of approximately 31.1Km/h.
Key kilometer markers to hit are roughly 31km after 1 hour, 62km after 2 hours, and 93km after 3 hours, leaving 16km for the final 30 minutes, keeping in mind the harder second half.
Target Pace Timeline (Approximate):
• 1 Hour (60 min): ~31 km (Near Simon's Town/Partridge Point)
• 2 Hours (120 min): ~62 km (Near Masiphumelele/Noordhoek)
• 3 Hours (180 min): ~93 km (Approaching Suikerbossie)
• Finish (210 min): 109 km
Strategy Tips:
• Divide the ride: Aim to reach the 50km mark (Glencairn) in about 1h 40m, as the second half is more demanding.
• Manage the climbs: Pace yourself on climbs like Simon’s Town, Chapman’s Peak, and Suikerbossie to maintain your average speed, as these are slower segments.
• Nutrition: Consume 60-90g of carbs per hour to maintain energy throughout the 3.5 hours.
Good luck & most importantly – HAVE FUN!!!
