1. Jon Baker - Elite Cyclocross Racer

Early meal 2-3 hours before race: 1 cup oatmeal (old fashioned oats). Mixed with a handful of almonds, and a handful of raisins. Add brown sugar, cinnamon, and soymilk after cooking. Bigger meal (If 4 hours prior to race): add to the above oatmeal serving (usually a larger portion) 2 fried eggs, glass of OJ , 2 pieces toast + jelly

2. Nathan Schultz - Elite Cross Country Skier

 Pre-race meal is finished 3 hours before any race less than 1:30, 2-2.5 hours before if longer. Oatmeal (not instant) cooked fully.  Depending on the day, I add any, none or all of the following: raisins, 1 egg, honey, brown sugar, milk.   The added protein of the egg seems to help with staying power.  I usually complement that with a banana, 1-2 pieces of toast with peanut butter, and orange juice. Leading up to the race I will sometimes snack on a bagel, sports bar, banana or gels.

3. Josiah Middaugh - Professional Triathlete

Oatmeal and yogurt.  Its pretty simple, but it works for me.  I usually just use a packet or two of instant oatmeal along with a single serving of yogurt.  Its easy because it is portable and all you need to do is find a way to boil water (microwave, coffee maker, etc). 

4. Jonny Clarke - Professional Road Cyclist

3 hours before race: I am for sure from the Italian school of cycling. Some pasta with olive oil, ham + Cheese and then something sweet (Tart, slice?)

5. Spencer Powlison - Elite Winter Triathlete, Semi Pro MTB and Pro XTERRA racer

2 1/2 -3 hrs before race:  A bowl of old-fashioned oatmeal (I don’t measure exactly), with raisins, drenched in real Vermont maple syrup with a glass of milk.   I actually have better luck with dairy than I do with soy or other alternatives.  Often, I’ll follow that up with a banana about 11/2  hrs beforehand.

6. Greg Krause - Professional Triathlete

2-3 hrs before race:  1 cup slow cooked oatmeal with 1 serving vanilla yogurt mixed in.  Two slices multigrain toast with 1bsp of butter and 1 tbsp of honey.  1 banana

7. Chris Baldwin - Professional Cyclist

2-4 hrs before race: 1 cup old fashion oatmeal, 1/4 cup raisins, 1 banana chopped, 1-2 tbsp peanut butter, 1 cup plain non fat yogurt,1/4 cup soy milkCOFFEE.

8. Ned Overend - MTB and XTERRA World Champion

My pre race meals are pretty simple. Coffee, english muffin, banana.  Somteimes a little granola with 1 % milk. For a mtn bike race or short intense road event I stop eating 2.5 hours before the event and supplement with a sports drink after that. I will usually take a gel 15 minutes before the start.

9. Craig Howie - Elite Age-group Triathlete

So for a race start of 7:00 I like to get up at 3:00 and have 500ml of Nestle quick chocolate milk, a banana, and a couple handfulls of pretzels. 

10. Jimmy Archer - Professional Triathlete

1 bowl McCann’s Quick Cook Irish Oatmeal with either honey or jelly in. 2 tsp probably. 1 cup Tea (something with caffiene). 1 water bottle full of energy drink. If I’m still feeling hungry I might have a yogurt or bagel etc. 

My favorite pre-race meal is Neal’s Race Gruel:

2/3 cup of slow cooked oatmeal, 1 tbsp of peanut butter, 1 tsp of honey, 1/2 banana cut up into little pieces, 1/2 cup of rice milk…yummy!  Ideally finished eating 2.5 to 3 hours before race start.