Pre-Race Pasta with Simple Tomato Sauce

The classic pre-race dinner. Simple, reliable, and easy on the stomach. Have this the evening before race day to top up your glycogen stores without any digestive surprises.

Ingredients (Serves 2)

  • 200g pasta (penne or fusilli work well)
  • 1 tin (400g) chopped tomatoes
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Grated parmesan to serve
  • Optional: handful of fresh basil

Instructions

  1. Cook pasta in well-salted boiling water according to packet instructions
  2. While pasta cooks, heat olive oil in a pan over medium heat. Add garlic and cook for 1 minute
  3. Add chopped tomatoes, oregano, salt and pepper. Simmer for 10 minutes
  4. Drain pasta and toss with the sauce
  5. Serve with parmesan and fresh basil if desired

Carb Loading Tips

Keep the sauce simple — avoid heavy cream sauces, spicy food, or high-fibre additions the night before a race. White pasta is actually preferable to wholemeal here as it’s easier to digest. Don’t overeat — a normal-sized portion is fine. The goal is to top up, not stuff yourself. Eat at least 3 hours before bedtime.