1. Before doing any event, service your bike well in advance!.

2. Only use tried and tested equipment! Don't go buy a brand new bike and use that to cycle a tour or what not, test it, break it in, etc.

3. Do not try new nutritional products that you bought at the expo just prior to the race. Choose one now and stick to it!

4. Remember to train your cycling weaknesses. Cyclists like to do what they are good at. Practise your weaknesses as hard, if not harder than your strengths.

5. Practise your bunch riding skills. The race has some really fast sections and you will need to learn to slipstream properly to conserve energy.

6. Practice to not to look behind you when cycling.

7. Do not ever overlap on the wheel in front of you in a bunch!

8. Practise climbing in and out of the saddle, this will help you to use different muscle groups and conserve your legs for later.

9. Remember to rest as hard as you train! This will ensure your body recovers between training sessions.

10. Cycle a few fun rides and treat them as full dress rehearsals for the any major event.

11. If you have an opportunity to ride the route in advance, it is always an advantage to know the course.

12. If in doubt leave a training session out! No training programme is cast in stone- listen to your body.

13. The final week is very important, rest up as much as possible; you cannot get any fitter in the final week. Rather start the race with fresh legs.

14. Keep all your race day [Morning] preparations down to a minimum. Pin your numbers on the night before.

15. Put your bottle with your carbohydrate mix in the fridge the night before. You absorb it better when it is cold.

16. Increase your intake of carbohydrate in the couple of days leading up to the race. The night before I like to have a large mug of my carbohydrate mix before bed.

17. Eat breakfast (A serious must) 2hrs before the start. [E.g. Coffee, muesli and yoghurt, 2 slices of toast and honey, and a piece of fruit]

18. Make sure you are familiar with the start procedure- what group you are in, start time, etc.

19. Warm up well, even though you may have to stand around and wait for a long time. You can stretch while standing waiting for the start.

20. Start at the front of the bunch.

21. Eat a banana on the start line before the start ;)

22. Try to remain in the front quarter of the bunch. There is much less chance of accidents.

23. Try to make sure you are towards the front of your bunch at the start of all the climbs. This gives you the best chance of getting over the climb with your group.

24. Always ride out of the wind. [This is a technique you can and must practise on all your bunch training rides]

25. Eat and drink little amounts throughout the race.

26. Try to use lighter [easier gears] earlier on in the race, this will save your legs for later on.

27. If you get dropped [left behind] by your group, ease up a little and wait for the next group to catch you from behind and then get towed along by them.

28. If your group is too slow, then do not work flat out, rather wait for the next fast group to come past and then jump in with them.

29. Make sure you have adequate spares and know how to use them. [Practise at home]

30. Make arrangements to meet your family and friends afterwards and enjoy the post race camaraderie.