WHEN YOU RACE
● The night before: a simple carbohydratebased meal, with only small amounts of meat, fat and non-fibrous veg. For example, baked potato wedges (no skins), poached egg and tomato ketchup. Fruit yoghurt for dessert. Consume your normal plate-size; don’t try to eat extra. ● Race morning: four hours before your race, eat a simple carbohydrate breakfast such as three slices of toast or a medium-large bowl of cornflakes and skimmed milk. ● During the race: sip an energy drink on the bike, small amounts every 10-minutes.