With only three weeks to go until hundreds of cyclists arrive at the start line for the first Black Legend Sportive on Sunday, March 22, Ironman triathlete Claire Donald talks about the importance of nutrition and how you can tailor your diet for success on the big day.

The event - which can be entered at distances of 80, 65 and 45 miles - starts from Hungerford and, taking in parts of the Marlborough Downs, is expected to prove popular with cyclists of all abilities from Wiltshire. 

Donald, who is head coach of organisers Purple Patch, said: “It’s safe to say that planning is the key to good nutrition. Preparing what you will be eating and drinking before, during and after your ride takes away that last-minute snack that often turns out to be less than optimum.

"Here are my top tips to ensure you are as race-ready as you’ll ever be:

“On the night before the event make sure you eat a good meal with plenty of carbohydrates, some good quality protein and a little fat. Eat well, but don’t overdo it on portion size – there is no need to fuel up for the entire ride at this point, you just need to keep your energy stores topped up.

“On the morning of the ride, top up your carbs intake, this will be your primary source of fuel for a sportive. My favourites are a bowl of porridge with fruit or some toast with nut butter and banana!

"Try to eat this approximately two to three hours ahead of the start time.”

“The key to keeping your energy stores as high as possible during the ride is to take on small amounts of carbs as often as possible – it’s finding the balance between not taking on too much or too little.

"Ideally you should practice and play around with a range of different carbohydrate sources ahead of race day and see what works for you. I recommend pre-packed energy bars and gels as they are convenient, portable and it’s easier to monitor how much you are consuming.

“In terms of hydration, use thirst as an indicator of how much to drink, but as a general rule aim to take in 500-1000ml per hour of cycling.”

“Many riders discount the importance of post-event nutrition but it is just as important.

"Now is the time to start repairing muscle damage and begin the recovery process after the hard work you will have put yourself through.

“Consuming a mixture of carbs and protein is essential to replenish glycogen stores and repair muscle damage. I suggest grabbing a snack or a drink as soon as you finish the ride such as a bottle of chocolate milk or a tuna sandwich, then once you get home make sure to get a meal with plenty of carbs down you to continue the recovery process.

“Make sure you also continue to re-hydrate according to thirst – once your urine is pale and straw coloured, it’s a good indication that you are well hydrated.”

The event is the first sportive to be held and organised by Purple Patch, an established team of race organisers who currently manage a number of other events across the region including the Genpact Pharmalink Maidenhead Half Marathon and Butler’s Bonk Duathlon in Reading.

There is still time to secure your spot in the 45, 65 or 80 mile event options. Entry fees range from £25 - £29 and all finishers will receive a hangman style medal. Visit www.purplepatchrunning.com