A: Keep it simple, high-carb, and low in anything that upsets your stomach. A good target is 2–3 hours before the start:

• Porridge with honey/banana
• Toast/bagels with jam
• A banana + yoghurt (if you tolerate dairy)

Avoid going heavy on fibre, spicy foods, or lots of fat, which can cause gut issues later. Many riders also take a gel 10–15 minutes before the start to top up energy right before the rolling begins.