My Day on a Plate

Sarah Storey The Olympic and Paralympic cyclist Sarah Storey reveals what she eats and drinks during an intense training day.  8am Take multivitamin, echinacea and immune-support tablets with fruit juice. Then porridge with honey and blueberries, and a black coffee. 10am On a long

day of hill training I ride for six hours non-stop (except loo breaks), drinking 500ml fluid every hour. A vehicle follows with electrolyte drinks and cans of coke.

10.40am I eat something every half hour, riding 'no-handed' to peel bananas and squirt gel sachets into my mouth.

11.10am Mini brioche and an energy bar before our toughest climb, lasting 45 minutes and climbing 700m. A chocolate bar is useful at the top.

4pm Down a recovery drink as soon as I'm off the bike. Late lunch of turkey with cous cous, mozzarella and salad.
5pm Massage session.

7.30pm My metabolism is so fast I'm hungry again. Tuna salad, then spag bol, then fruit and yogurt.

11pm Green tea before bed. Races often take place at night so I have to practise staying up late.