It's one day to go until the gun goes off and you're clipping into the pedal power for 109 kilometers of fun in the sun with a very small plank between your legs.

I've just checked the weather and it's looking like the Cape Argus Pick n Pay Cycle Tour is going to be a little breezier than we'd like at about 35 to 40 kilometers per hour, so prepare yourself. The good news is that the sun won't be unreasonably hot at 26 degrees Celsius, though.

Here are a few quick suggestions on how to prepare yourself mentally and physically from here on in.

The day before

Make sure you've picked up your numbers and your bike.

Nutritionally, don?t over-analyse your meal plan. Follow a well-balanced diet and don't miss meals. Make sure your body is as perfectly prepared as possible through a long term eating plan. Doing the Argus does not give you license to overindulge either. A heavy gut won't do you any favours.

Get a good night's sleep. Don't stay up too late and make sure you go to bed well hydrated in preparation for the race in the morning.

Skip the heavy dinner and rather focus on having a good lunch followed by an early and light dinner. You don't want to risk a night of tossing and turning because you've eaten a rich meal.

Mental game

Get your game on in your head. Motivate yourself when you get up in the morning. Visualise your start and how you're going to feel along the way. Don't worry yourself with not training enough ? what's done is done. Instead, focus on the positive aspects of your ride and enjoy yourself.

Break your Fast

Don't skip it. Energy drinks and carbohydrates aren't going to do the trick. Eat a proper breakfast like a bowl of muesli and yoghurt with some fruit so that your stomach is settled before the race. This will give you the energy you're going to need in the first part of the race, as well as help you to avoid a nervous and empty stomach.

Carbohydrates and hydration

The race is taking place in the morning and most experts will agree that eating your breakfast is an essential part of the energy store you'll need for race day. It's advisable that you get up at least three hours before you race and have your breakfast at the very latest, two hours before you race.

Avoid diuretics in the morning, or if you must have your morning dose of coffee, make sure you sip on a glass of water along with it. Hydration is important and will assist you in your performance on race day. That said, it's no good filling yourself to overflowing so that you feel like a water balloon on your bike. A glass of water and perhaps a glass of your fruit juice of choice along with your breakfast, is sufficient to get you going.

During the race, make sure you answer your body's need for fluid by having energy drinks and water close at hand. Stop if you need to at the watering stations to get some fluid in if you're feeling slightly fatigued.

Tips on race day

If you're starting late, check out the road closure map so that you can plan your route to get to the start on time. Download it here.

Once you're in your gear and waiting for your group to go off, stretch yourself. It's an important way to get your body and mind mentally prepared for the ride and will help you to avoid any muscle damage.

For last minute energy, finish up a banana. It's an excellent high energy fruit that's easily digestible and packed full of the minerals and energy you're going to need.

Be patient. It's going to take a while before your group thins out enough for you all to ride properly. Just keep your eye on the people in front of you.

Keep left at all times, unless of course you're trying to get around someone.

Never take your eyes off the road. A cycle accident hurts. A lot.

Enjoy it! It's the most beautiful cycle race in the world ? have fun and enjoy the great vibe that's happening around you.