BRAVING 240KM

YOU CAN DO IT!

The Alphsz - B2B (Border-to-Border) Cycle Tour from Ngwenya Border Post is a challenging 240km ultra-distance cycling event, starting at 5am in the dark. Here are 10 essential tips to ensure safety, performance, and enjoyment:

1. Prepare for the 5am Dark Start:

Equip your bike with high-quality front and rear lights (at least 200 lumens front, bright red rear) and ensure they’re fully charged. Wear reflective gear and a high-visibility vest over your cycling kit to be seen by vehicles in the pre-dawn hours. Test your lights beforehand to avoid failures.

2. Master Hydration for 240km:

Aim to drink at least one 500ml bottle per hour, each containing 20-30g of carbohydrates and 200-400mg of sodium to maintain electrolyte balance. Monitor dehydration signs like dry lips, dark urine, or white salt marks on your jersey. Carry extra hydration powder or tablets to mix at water tables, as you can’t rely solely on stops for enough fluids.[](https://www.bikeradar.com/advice/fitness-and-training/ultra-distance-cycling)

3. Use Water Table Stops Strategically:

Water tables are critical for refilling bottles and grabbing snacks, but don’t linger too long to avoid cooling down. Plan to stop briefly every 40-50km to top up two bottles and grab high-carb snacks like bananas or energy bars. Know the approximate locations of stops (check event details) to pace your hydration and nutrition.

4. Fuel with a Mix of Foods:

Consume 60-90g of carbohydrates per hour to sustain energy. Use a mix of liquid (electrolyte drinks), semi-solids (gels), and solids (bananas, Rice Krispies Squares, or sandwiches) to avoid stomach issues. Test foods during training to ensure digestibility. Pack extra snacks to stay self-sufficient between water tables.

5. Carry Extra Supplies:

Pack a small repair kit (spare tube, tire levers, multi-tool, pump), extra nutrition (gels, bars), and hydration tablets in case water tables are understocked or spaced too far apart. A lightweight rain jacket is wise for unpredictable weather near Ngwenya. These extras ensure you’re prepared for mechanicals or delays.

6. Ride in a Group and Help Each Other:

Teamwork is key in ultra-distance events. Join a peloton to conserve energy through drafting, especially on flat sections. Communicate clearly, share snacks or tools if someone’s in need, and check on struggling riders. Helping each other builds morale and ensures everyone finishes safely.

7. Mentally Break Down the Distance:

A 240km ride can feel daunting, so divide it into three 80km segments or focus on reaching the next water table. Set mental checkpoints every 20-30km to stay motivated. Celebrate small milestones to maintain a positive mindset throughout the day.

8. Maintain Bike and Body Before the Event:

Check your bike thoroughly—tires, brakes, chain, and gears—days before the tour to avoid last-minute issues. Stretch and foam-roll in the week prior to prevent muscle tightness. Arrive at Ngwenya well-rested, having hydrated with 3-3.5 liters of water daily in the days leading up.

9. Ride Defensively on Busy Roads:

Ngwenya Border Post is near major routes like the MR3, where traffic can be heavy. Stay out of vehicle blind spots, signal intentions clearly, and keep a 1-meter buffer from cars. Be extra cautious in the dark start and at intersections, assuming drivers may not see you.

10. Monitor Body Signals and Recover Post-Ride:

Watch for signs of overexertion (dizziness, nausea) or dehydration, and slow down if needed. At water tables, assess how you feel and adjust your pace. Post-ride, use a recovery drink with carbs and protein within 30 minutes, and stretch to aid muscle recovery for multi-day events.