Update, just finished a 50Km ride.
Breakfast was porridge and a banana, no toast as we had no bread. Took a flapjack and one 500ml orange and barley drink with pinch of salt.
Hydrated day before with usual test. Drank a further 330ml of fruit drench in foyer of sports centre before event. Did not take emergency electrolyte tabs.
Simply rode round rather slowly as I was on my steel heavyweight for comfort. Have cramped on this ride before, so was a leap of faith.
Billy wind was blowing and I could feel my right quads straining over the rolling hills of Oswaldtwistle (my nemesis) so drank more juice which seemed to do the trick
Finished event in Owd Bett's pub where a pint of black sheep was well earned! No cramps today, whoopee!
I still need to drink more on the bike but a good start.