A popular time to train is during the morning, and breakfast therefore becomes an important meal. Breakfast should be light and high in carbohydrate with a dose of protein.

Cereals and porridge with greek yogurt and nuts, toast and eggs are two good examples. From the moment you wake, you should start sipping water or your preferred sports drink, aiming for 500ml before you leave the house. Also, have a cuppa or a coffee as the caffeine will help wake you and has been proven to enhance performance.

Training plan for a 100 Mile Sportive : Part 2

If you prefer to ride later in the day and you’ve had a meal within three hours of the start of your training session you don’t need to eat any more. If it’s been longer than three hours or you are about to embark on an intense session such as intervals, have a simple carbohydrate snack (ie. banana) within one hour of the start.

This will make sure that you start training for your first 100 in the best shape possible and you don’t overeat before training, feel bloated and can’t train properly because you’re too full.