All great advice from the guys and it all works. Me, i was more simplistic. Good breakfast, crumpets, toast, jam etc. One bottle water, one bottle sports drink and 6 energy chews.
Sports drink and energy chews/bars/ gels etc are all personal taste. I always though that breakfast is the most important as 3 hours really isn't a long time.
As for the week before , all i did was a 20 minutes indoor spin on the Thursday to keep the legs loose. If you are racing in the front of the bunch then yes you need the proper warm up for the early accelerations.
Horses for courses and the above got me through in 3 hours. Maybe i should have been more scientific but it worked.
But as jcza says - have to be in the bunch!
