109 kilometres! That's how far the Cape Argus is. And if that isn't daunting enough you have Chapman's Peak mid-way for good measure. Are you riding? Are you prepared?

If you are, then there may just be enough time left to make some last-minute training runs to check that you have your race plan sorted, to make sure you have your nutritional products planned, and to double- and triple-check your equipment and figure out how to mend a puncture in your sleep.

There are lot of varying opinions and studies when it comes to race nutrition. And even when there's general consensus as to what really works, you then have individual preferences to consider. You may not like pasta, for example, or you're a vegetarian.

If you're a race veteran you will know what did or didn't work last time and will have a better idea this year. If you're a pro then you will know to gram what carbs you will need. But if this is indeed your first time then read on…

Here are some very simple general nutrition tips for you:

Hydration

Hydrate before, during and after the race. Especially if it's warm, as your body can shed up to three litres of fluid an hour. You need water, as well as water with glucose and electrolytes. Try combining water and an energy drink mixture. Whatever you do, don't be too busy racing to keep taking drinks at regular periods.

Nutrition on the day

Make sure you have enough macronutrients before, during and after the race — especially carbohydrates. You day plan may look something like this:

Breakfast: Omelette, bread, cheese, yoghurt, cereal, fruit juice.

During the race: Energy bars, energy gels, bananas, biscuits.

After the race: Consume some carbohydrates and high GI foods such as rice cakes or jam sandwiches with energy drink.

Dinner: Something like a salad with chicken or fish and a pudding (you worked for it).

Carbo-loading

This is an area where opinions can differ.

"The goal is to start the race with good glycogen reserves, so athletes should really concentrate on their food intake during the week before the race and rest for one to two days before the race to really stock-up and increase their carbohydrate intake," says nutritionist Karen Reid at the English Institute of Sport.

However there have been studies that found that if you were racing for three hours or more, 10 days of higher fat intake followed by three days of carb intake may indeed produce better results than carbs alone.

Whatever your chosen plan is make sure that:

• You do your own research and learn about your bodies race requirements.
• You test thoroughly your meals and supplements well in advance of race day. Do not use race morning to try out some new energy gels.
• You pace yourself during the race. No amount of nutrition will help overcome you trying to keep up with the pros for 30 minutes.

So 109km? Piece of cake! (Literally)