FUEL YOUR PB

Good nutrition starts long before race day. Get the process right in training and stay strong to the finish

8 WEEKS OUT

“Keeping your body well fuelled throughout your training and recovery will help you get you through an Olympic-distance race,” says Garbett. Most athletes do well on a 40:20:30 split of carbs, fat and protein, but experiment to see what best fuels your effort.

48 HOURS TO GO

“With two days to go, it’s worth making sure your glycogen reserves are topped up,” says Garbett. “Fuel with slow-release carbs, including sweet potatoes and vegetables.”

2 HOURS TO GO

“On race day, stick to what you’ve used for your extended training efforts,” says Garbett. “There are plenty of gels out there, but I once ran an entire Ironman race fuelled by peanut butter and jam sandwiches and diluted orange juice.”

ON THE BIKE

“For any endurance effort longer than an hour you should take some extra fuel along the way,” says Garbett. “This could be squash or diluted orange juice in a sports bottle.” Remember to drink it while on the bike – if you leave it until the run, it’ll be too late to get the effect.

ON THE RUN

“On the run you might want a final drink, gel or snack - maybe just 100 calories to get you to the finish,” says Garbett. Have it as you hit the road. Hot day? Chuck another bottle over your head - in a 2012 study, “external cooling” beat actually drinking the water for efficiency.