IMHO most athletes eat way too much the night before the race. I would recommend a regular serving of pasta (for the carbs) and some meat, preferably chicken for protein.

Keep your supplement, if that works for you.

During the bike part I have a Powergel (the new ones!) every 20 minutes; for me that works great.

Good luck and LIVE[b]STRONG[/b]

Stefan

This answer may sound quite specific, but I have experimented with a few things that didn't work for me. The night before the race, I try to have a normal sized meal, (no spicy, greasy, or high-fiber foods). The morning of the race, I have two lightly salted scrambled eggs. Typically it works out that I eat 2 hours before the race start. Although eggs seem heavy compared to a bagel or toast, I found it works because the eggs (protein) help avoid that hungry or empty feeling that I got when I had a toast or bagel breakfast, and I don't feel weighed down. If I have a bagel after I arrive at the race site, it seemed that I didn't get adequate time to digest the food. I may also have a gel 15-30 minutes before the race. This is enough to get me through a 2-3 hour race and I don't feel hungry or nauseated. For longer races I typically consume gels or some other nutrition during the race.