WHAT TO EAT THE DAY BEFORE YOUR EVENT

HERE'S A SAMPLE PLAN showing how to best consume your carbohydrates the day before a race. Depending on your weight, you might want to adjust the portions of bread, sweet spreads, pasta and sports drinks accordingly.

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Aim for 7-10g of carbohydrates per kilogram of body weight. The table below contains a maximum of 512 grams of carbohydrates in total and is therefore suitable for cyclists weighing around 70kg - scale up or down as required.

BREAKFAST AND LUNCH 130g carbohydrates per meal

• 4 slices of bread or toast (64g carbohydrates)

• Sweet spreads like jam, honey or chocolate (60g honey = 36g carbohydrates)

• 300ml glass of fruit juice (30g carbohydrates]

OR

• 100g oats (62g carbohydrates]