Diet for race day?

I would eat a bagel with peanut butter and a bananna around 10 a.m. and then a gel around an hour before the race. It depends on what you are used to eating and how many calories you need.

I would not worry about nutrition too much for a Sprint, because you should be done in around 60-90 minutes depending on the distance. Avoiding fiber is a good idea because you can avoid the port-a-potty as well.

Drink lots of water/sport drinks for two days beforehand and the day of the race.

I've tried a bunch of stuff, and I find this strategy works for me. You can try it, or experiment with your own pre-race eating strategy.

The digestive process days 3 days end to end. One week before the race, I cut out vegetables, fruits and juices that contain fiber. I also cut back on meat consumption. I usually find I drop 2 to 3 pounds by doing this. On the other hand, I increase my carbohydrate consumption... try to eat pasta for dinner every night.

The day of the race, I generally eat some bread and a drink bit of juice 2 to 3 hours before the race.

Yes, avoid fiber that day, to prevent any...unpleasantness. Other than that, don't try any new foods. For a sprint, since the distance and time are relatively short, pretty much a normal meal for a long training day should be fine.

Thanks again to all the replies!will take on board the advice and hope to break the hour mark with ur help.