Bottles first.Feelingssecond.

This is the page that matters. Every crew station with exactly what to hand him, what to take off him, what to say, and what you must never say. Tap items to tick them off on the day. Your ticks stay saved on this phone.

The four golden rules

Arrive 45 min early

He’ll beat the plan early on because he ignores the plan. Watch live tracking and give yourselves a buffer.

Within 100 m only

Help anywhere else and he gets a 30-minute penalty. Not even a jelly baby.

2 minutes, then go

Bottles, food and salt in the first 2 minutes. Then he leaves. Hout Bay is the only long stop: 15 minutes, timed by Josh.

He doesn’t make decisions

After 60 km he can’t pick between two gels. Hand him one. Tell him to eat it. Watch him do it.

Where you can’t help him

Table Mountain · km 31.6Volunteers only. He’s alone up there with water, snacks and a view he won’t look at.

Rocket Road · km 47.9Water point, volunteers only. Then the Karbonkelberg traverse, which has no signal.