small bowl of porridge and half a bananaTime Trial or RaceCalories: 400Time before: About two hours Strategy: Triathletes often take in too many calories from the wrong places before a race. A little fibre is OK, but too much can slow you down. Aim

. With a sub-3:00 target I started the race at 6:30 pace (to allow for a little slowing), which I maintained perfectly through 10 miles and the halfway point. Then people started to pass me, and by mile 19 I was running at 7:45 pace and still slowing. I

bars and gels with plain water, or bananas and dried fruit also make great portable snacks.The problem: You don't want to pee in publicDuring a race, or even a long training ride, if toilet facilities are limited many triathletes try to drink as little

brain, a proper nutrition plan may take a back seat.But proper nutrition is central to your training and to race success. By fuelling correctly and ensuring you're hydrated before, during and after training, you will perform and feel better and still

slowly into the bloodstream - eat it at least three hours before the race," says Schenker. Bananas are the nutritional equivalent of football's magic sponge - that's why the likes of tennis world number one Rafael Nadal munch on them at every opportunity

.Duathlons are raced over sprint distances, such as 2mile/10mile/2mile, short distances, such as 8mile/24mile/ 8mile or much longer distances, a prime example of which is the 10K/150K/30K Zofingen Powerman. The 2008 World Long Distance Duathlon Champion Catriona

race outfit, shoes, timing chip, number, bag and map to the start are set out the night before, so a treasure hunt isn't required in the morning.Eat a light, easily digestible meal, such as oatmeal or white toast and a banana, at least two hours before

Q. Is it normal to feel really hungry during the taper period? What snacks would you recommend? Nutty 29A. It is usual to feel hungry in the taper. Eat little and often and make sensible food choices such as bananas and wholemeal foods. Foods

to leave a few surprises for race day, but you shouldn't.Knowing something about the course can be invaluable. Training on the course can help if you're nervous about the great unknown. Saffron Webber from Horsham, West Sussex, is training for the Banana

), while bananas and baked beans are listed as moderate, as they fall between 55 and 70 on the scale.The problem with this system, however, is that the index is based on a standard amount of carbs - 50g. To get that amount of carbs from some foods would