What is a good daytime nutrition plan for evening racing I've joined a local road racing league, it's lots of fun. I'm pushing myself and breaking lots of PBs in the process of trying not to get dropped (which I inevitably do).

As well as the craft of racing, I'm also learning about the logistical side of holding down a full time job and transporting myself + bike + kit to the various venues in time to sign on, get set up &amp; get some time in on the rollers before briefing and race start.

So, currently my timetable for the day looks like this:


7:00 - get up, get self &amp; kids ready (beakfast is usually porridge)
8:30 - leave for work 
9:00 - arrive at work


* WHAT SHOULD I EAT AND AT WHAT TIMES DURING THIS PART OF THE DAY *


5:30 - leave work to drive somewhere 
6:30 - or so, arrive at venue &amp;
get ready 
7:00 - RACE! 
8:30 - (or thereabouts) finish! (hopefully not
last!)


Then pack everything up &amp; go home drinking a protein shake thing that I make.

I also have the option to go the gym during the day, which I have been doing just to do a bit of stretching and mainly use the foam rollers.

So, as a vegetarian, what would be a good plan of what to eat and at what times in order to deliver myself to the start line as full of energy as possible? Races are all about 35 miles.
This is one of the most common questions from people new to racing. I notice user Rider_X has not responded (yet). If he does then it will be well worth reading.

This anwser is drawn from my experience with intense weekly endurance competition (squash), people who race bikes (father, brother, a dozen regular riding buddies, including several at the elite level, and an Iron Man competitor), my own experience preparing for intense non-race events, and the articles listed below.

Preparing for a weekly event the next evening starts 36 hours before, assuming you've done the training you need.

There are four things to do the day before.


Arrange to get a good night's sleep.
Eat a normal healthy balanced meal, including a moderate amount of carbohydrates.
Get your hydration level up to normal (since most people are under-hydrated).
Plan or organize your day tomorrow, so that you don't spend a lot of time


on your feet
in front of a screen
in high stress situations.



On the day of the race, eat your normal breakfast and lunch. Unless you usually skip breakfast, in which case make breakfast normal.

Two or three hours before the race, eat a light, low GI meal. One of the links below suggests 


  Two hours before an evening ride, consume the equivalent of carbohydrates in grams as your body weight in pounds, for example 150 grams for a 150-pound cyclist. Keep protein amounts low, with virtually no fat ...


If you must eat later than that, then eat less and lighter, such as a banana. And keep well hydrated.

Sorry if it sounds disappointingly simple :-)

For more info, see these links


Cycling Tips What Should I Eat Before A Race?
Active Pre-Race Nutrition Guide for Cyclists and Fueling Up for the Ride
Bicycling The Best Pre-Race Foods
Bike Radar The best carbs for cycling - what to eat and when