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Having done a few half ironman distance races as well as open water swims and running events. My go to breakfast is two toasted crumpets with peanut butter and a cup of coffee. I have these a couple of hours before race start and find they sit well in my stomach. I can definitely agree on Phils advice to avoid milk, I tried a bowl of muesli with milk once before a sprint distance event and felt like throwing up for the ride and most of the run!

I'm a Sprint Triathlete. Here's my regimen. Two days before race start, I consume a bit more electrolytes than usual. The morning of the day before race start I have my usual breakfast, then as little as possible fiber intake, no dairy after breakfast and keep well hydrated. For dinner, I have plain noodles with salt & pepper, plain green beans and grilled chicken breast. About 2 hours before race start, I consume a 500 ml homemade electrolyte drink, a plain toasted bagel with PB & jelly/honey. 30 minutes before race start I down an electrolyte gel if it's going to be a hot day.

Great advice for before an Olympic distance Tri, too!

I'm glad to see I've got it down pretty well! I always eat oatmeal for breakfast mixed with some skyr and topped with white grapes, but I'm not against exchanging the grapes for a banana. My favorite pre-race dinner is always chinese or sushi, probably too fatty but it's what my body loves to eat and digest, so it works for me. Open to changes in the future!

I'm no Ironman athlete , but I do run mountain endurance runs and a few races, one of my favorites is Elk spaghetti , seems to give me long lasting energy.

Steel Cut Oatmeal!! With Bananas and brown sugar.

I have good results personally with carb-loading before a 70.3, in the day and a half before the race I start cutting out fiber and fat as much a possible, and god for simpler and simpler carbs, the closer I get to race start. If the race is on suday, ill start with normal quantities but low fat and low fiber on the friday. Saturday I aim for 7 gram of carbs per kg, that means for me 74kgx7= 518grm carbs spread out through the day. -white bread with light spread of peanut butter jelly and banana -ceareals all the types you normally wont pick, my go to is FRUITLOOPS or Frosties -carb bars -haribo -white rice or rice pudding -white pasta Race morning 3 hrs before start ill have a mix of oatmeal and the above cereal, than maybe 90 min. before the race a slice of white bread with jelly and banana. 15min before the Swim a caf-gel. On the bike 2 liter of carb drink during with about 150gram of cabs and 1000mg sodium, total topped up with a 20grm gel every 30-40 min. Giving me total 210grm fro the 2:35 ish bike leg. ( 84grm/hr ) On the run a 20grm gel every 30 min, just before an aid station and start with water, than the gatorade on the aid-stations. for a 1:45 run split Hoping to go sub 5 this year :-)

Good commentary I have completed some75 races of all distances and fined tuned my pre race meals Pasta and chicken dinner and very small salad Carb loading 3-6 days pre race. The closer to race day it’s less effective Morning of.. oatmeal. With banana Amount depends on distance 2-3 hours before. Half peanut butter and jam sandwich 45 min before start. I used to suffer with nausea and bloating on the bike shortly after the swim. Couldn’t absorb fluids. Awful Tried lots of different remedies until sports doctor recommended Tums or Roland’s. Amazing. Got rid of the gas in the gut. I have 4 or 5 during the first hour before the swim. Hope this helps if anyone has had the same issue

rice and meat is all i need - tested