Mega Race Day Rice

  • Posted on August 5, 2010 at 6:49 AM

If you live in Sydney a big winter event is the City 2 Surf. This is a 14 kilometre fun run that has over 50,000 entrants. The course takes you from the Sydney CBD to beautiful Bondi Beach.

Sydney-siders love the City 2 Surf as it means winter is almost over.

Rowena is running in this year’s City 2 Surf!

Here are some ideas that have worked for Rowena in the lead up to other fun runs she has completed.

If you are unsure or in doubt what you should be doing seek guidance from your GP or physio as they are the professionals.

Rowena:-”My fiance is quite fit and has participated in this race a number of times. This is the first time I will participate. Over the past few months I have have been doing some shorter distance runs to help build my fitness level and confidence to finish the run. Whilst not super fit I do like to maintain a certain level of fitness.

The day before the race:

  • Do a small run the day before and keep stretching
  • For the 2 – 3 days prior to race day make sure you keep your water intake up
  • Go to bed early the night before – no late nights in the lead-up
  • Make sure you have all your favourite running clothes washed and ready to go. I like to have these all placed in one spot so when I get up I know that everything is ready to go
  • Have a filling meal the night before. There is a a lot written about eating pasta but my personal favourite carb-loading meal is homemade fried rice. Note that this fried  rice is slightly different to the fried rice recipe posted previously. I put heaps of vegies, a sliced omelette and tofu for protein. I don’t use meat – personally I find the meat too heavy to digest.  While this version of fried rice is not authentic, it does taste good and really does the trick. I don’t make it too spicy and I like to eat early enough so that I don’t go to bed feeling too full.

Rowena’s Mega Race Day Rice


  • 2 cups cooked brown rice – I keep portions frozen in the freezer for this meal
  • 3 eggs to make a quick 3 egg omelette
  • sunflower or other light flavoured oil
  • 1 cup diced tofu
  • 1 cup frozen peas
  • 1 small head of broccoli
  • 1 red onion – sliced
  • 8 mushrooms – sliced
  • 1 medium size red or yellow capsicum – sliced
  • 1 teaspoon chilli paste
  • soy sauce
  • 1/2 a grated carrot


  • first make a 3 egg omelette – slice this and put it to the side. The omelette does not need to be perfect as you mix this through the rice at the end
  • In a small amount of oil, saute the onion, capsicum and mushrooms – put in a bowl once cooked
  • Saute beans, broccoli and frozen peas – once done add to the bowl with the other vegies
  • Saute tofu and add to the bowl of cooked vegies
  • Heat oil and stir rice around. Add a small amount of minced chilli and a splash of soy. Once heated through, add the bowl of vegies and tofu – stir and top with sliced omlette
  • Due to the bulk of ingredients you may need to do this in a few batches

Post Race

  • Try and have a friend meet you at the end of the course so they can be waiting with a drink and a jacket for you
  • I like to take a complete change of clothes so I can get out of my wet sweaty gear asap
  • I like to have a soft drink for energy after the race, usually I will also eat a banana and a bread roll with salad
  • When I get home I have a nice hot bath with a cup of epsom salts or  Radox herbal bath salts


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