I always try to combine three different food groups (usually a lean meat or fish with vegtables and pasta or a baked potato). There are a lot of options, but basically just avoid greasy or spicy foods and anything with a high-fat content the evening before the race. I know the spaghetti dinners are still popular, but they can be too heavy for some. I have performed better with lighter versions of lasagna recipes that use ground turkey, chicken or eggplant along with low-fat cottage cheese and reduced fat mozzarella. (Turkey pepperoni is another option for lasagna layers with a mild marinara sauce).
The morning of the race, try to eat as early as possible and again choose a small mixture of items (if possible) that are high carb, low fat, low fiber and moderate protein. (So, getting breakfast in about 2 hours prior to start time).
Hope this helps and wishing you the best of luck!
P.S....let me know if you are interested in any alternative recipes...I am happy to share them!
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