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from http://news.bbc.co.uk/sport1/hi/sports_talk/forum/1919844.stm
GR: Three or four days before the race it’s crucial to cleanse the body and drink lots of water in order to prevent dehydration. Keep it light, and don’t eat anything fatty – avoid foods like cream and butter. Perhaps a simple risotto with some steamed rice would be good, and lots of spinach – plenty of carbohydrates.
Perhaps after that, have something classic with pasta, and make sure it it’s laced with some fresh tomatoes, basil and olive oil – stay away from items that are very acidic. Also, eat early. Don’t eat after nine o’clock.
RB: What would you recommend as a breakfast on the morning of the race?
GR: Obviously, avoid any fried foods. I’m obsessed with Special K and skimmed milk. Also stay active; don’t think you have to relax too much because that’s not good for the muscles. On the day before have a light breakfast, a light lunch and an early dinner – that’s absolutely crucial.
RB: Is decent vegetarian diet you can recommend?
GR: Again, I’d stick to pastas and risottos, or even soups. A lot of vegetarians nowadays eat fish, which is easy to have poached or steamed and is also incredibly good for you. Again, keep it light, stay away from cream and butter and use lots of fresh vegetables.
RB: What about energy bars during the race?
GR: They’re a great added motivator, but don’t eat any of that within the first two hours of running. The average person out there on Sunday will be running for between three-and-a-half and four hours, and taking those within the first hour will slow you down.
RB: On television we see lots of images of people reaching for water bottles during the race. What’s the view on that?
GR: For my first two hours on Sunday, I’ll take a sip of water at every water station. If you get to a water station and you’re thirsty then you have to slow down, because you’re going too fast.
Take two or three sips at each water station and maybe splash the rest over your head in order to cool down. Don’t think that you have to drink half the amount that’s in the bottle.
RB: Is there a specific diet depending on the weather on the day.
GR: Not really, but the weather forecast for the day is quite mild with no rain. It will be slightly cold around the time of the start, so I would start off with a banana, and that should see you through the first couple of hours.
