On the day before the competition, make sure you eat an easily digestible, carbohydrate-rich diet. Avoid greasy and high-fiber foods! The longer the load duration, the more crucial are full glycogen stores and a balanced fluid and electrolyte balance.
In the pre-competition hours, make sure you have a regular intake of fluids and energy from carbohydrates. However, there should be no feeling of fullness. The last main meal is about 3-4 hours before the assignment. For long-lasting, optimal performance, it is important to ensure a regular supply of fluids, carbohydrates and electrolytes. Gels and sports drinks are ideal for cyclists. Depending on the training condition, the optimal intake of carbohydrates is usually between 60-90 g per hour. Drink regularly, but not excessively, and adjust to your thirst!