Starting line at sunset on a new route.
7:45 pm departure, then lunch based on carbohydrates: pasta with light dressing, avoid irritants (tomato, chilli ...) or hardly digestible (sausages, processed sauces ...), a snack about two hours before with a sandwich with raw or turkey breast.
Important hydration, the evening start could be a problem... hydration as healthy everyday habits with water with high fixed residue and mineral salts without exaggeration, start an hour before starting with a solution of carbohydrates and electrolytes, about 500 ml.
Before starting dink a shot with low-dose caffeine and substances that prepare the muscles for the activity.
At each refreshment drink at least a couple of sips of water or mineral salts, water with gels if not specified on the label that it is isotonic gels (about 60 ml of gel with a carbohydrate content of less than 50% and in the list of ingredients in first positions complex carbohydrates such as maltodextrins or cyclodextrins).
At the fifteenth kilometer a gel with branched chain amino acids and slow-release carbohydrates.
3 kilometers from the end a gel with fast carbohydrates and caffeine for the final sprint.
Recover properly the lost liquids, not only water but water with mineral salts (magnesium, potassium, sodium) and fast sugars (first of all dextrose), amino acids for the shelter of the musculature subjected to intense physical effort, recommended at least 25 grams of protein for optimal recovery.
After one-hour solid easily digestible meal and avoid processed foods to avoid further physical stress.
In the morning at breakfast carnitine, at least two grams given its poor absorption.
Sportsman needs fruit, vegetables, meat must be lean and carbohydrates from whole sources. However, before competitions, fiber and whole carbohydrates must be avoided because of the effect they have on the intestinal motility, which is already sufficiently stressed during the competition.
Before the start there is often a state of agitation that leads to disequilibrium in the gut, try to remember that the race is fun and through the music or laugh with friends we lower the state of stress.
In the case of irritated bowel fifteen days before a competition, a cycle of glutamine and lactic ferments may be useful for restoring the stressed mucosal integrity.