T oday was a fairly run-of-the-mill day, until I discovered my lovely husband ordering a man-sized tutu online. Real men wear pink I'm told, but pink netting?

I have to admit, I was torn between filing for divorce and helping him pick a matching tiara. Fortunately, my for-better-or-worse debate was solved as he reminded me that the End to End was coming up and that this tutu business was my idea….

You may remember previous columns along these lines as he started cycling the End to End in fancy dress a few years ago. So far, he has completed the 24.1 sweaty miles dressed as a woman, and dressed as Superman. In fact, last year the lovely husband was joined by a whole team of Superheroes (and a blue Smurf long story) who raised over $9,000 collectively. It seems the sillier they get, the more money they raise, so this year we knew we had to pick a good theme.

As most of the team are guys (and built like rugby players) and importantly, as I get to watch this event from the sidelines I've been campaigning for a ballerina theme. The prospect of seeing a pack of 17 ballerinas cycling from one end of the Island to the other in tutus is simply tutu good to miss (ha!) There are also one or two sexy ladies participating, so if you're concerned about the visual eyesore of hairy men in tights, they will no-doubt soften the blow.

Now I'm no stranger to fancy dress embarrassment – I have after all dressed up in a foam banana outfit and wandered the streets of Hamilton to promote the Argus Health Fair. However, I recognise that as a man, cycling the length of Bermuda dressed as a ballerina requires, ironically enough, big balls. So if you would like to join me in supporting the philanthropy of the tutu team, then please visit the lovely husband's sponsorship page on the End to End website: www.bermudaendtoend.bm/personalpages/chris-burns.

Alternatively, just go to the main website and under "Act Now!" in the blue box, select "pledge" and then select the First Atlantic Commerce team under "Top Fun-Raisers".

Not only will your sponsorship help support ten amazing charities, but you'll also help perpetuate the fancy-dress tradition and I'm proposing a caveman theme next year.

Although I would love to say that I'm joining in, my main role this year is to collect a bunch of sweaty ballerinas from Somerset (thank God.). That and providing nutritional coaching of course, which has helped me put together some handy hints for any other participants out there.

Remember, whilst this is a fun event, sound nutritional preparation can seriously improve your experience. Crucially, it can help reduce or delay the onset of factors that cause fatigue or performance impairment. Any endurance event (especially in the heat) takes preparation, so if you are doing the End to End this year, read the following carefully and make sure that you have a safe and enjoyable day. Good luck!

Sports nutrition for End to End top tips.

Please note: if you have a medical condition (especially diabetes or renal disease) please consult your physician or designated dietician regarding appropriate nutritional strategies (food and drinks) for endurance events.

1. Think long-term

Eating and drinking sensibly before, during and after an endurance event helps to prevent dehydration, low blood sugar and gastric upset. A nutrient-rich diet also promotes the best possible scenario for restoration, healing and recovery.

2. Antioxidant protection

Exercise is undeniably healthy however vigorous exercise can generate a certain amount of free-radical activity in the body, which can be aging. This is not an excuse to put your feet up as inactivity is ultimately more harmful! Instead, eat food rich in antioxidants (especially fruit and vegetables) to neutralise the impact of free radicals. Aim for at least five servings of fruit and vegetables a day.

3. Make sure you are eating enough protein

Protein is needed for growth, maintenance and repair of lean body mass but this doesn't necessarily mean you need to supplement with a protein powder. Recreational endurance athletes need 0.80 to 1.0g/kg/day (exercising four to five times per week for 30 mins), moderate intensity endurance athletes need 1.2g/kg/day (exercising four to five times per week for 45 to 60 mins) and elite endurance athletes need 1.6g/kg/day (exercising above the moderate threshold.) It's best to obtain protein from your diet by focusing on quality protein sources such as lean beef, chicken breast, fish, eggs, tofu and brown rice/beans. Quality matters (chicken breast vs chicken patty) as this affects how the protein is used within your body.

4. Weight loss

If you are also trying to lose weight, note that weight loss is more likely to occur with a reduction in percentage of energy derived from fat, rather than a decrease in total energy intake so don't diet, just eat healthily! Carbohydrate is necessary for the storage of glycogen in your muscles (which is converted to energy when you exercise) so don't ditch the carbs, just eat the good ones (i.e. wholegrains and fruit rather than cookies and candy.) Low carb diets fail to provide adequate nutritional balance and may lead to a loss of lean body mass (muscle protein has to be utilised to fuel the workout). The one exception is that small portions of candy can be handy snacks during an endurance event to maintain energy levels. Remember, if you have diabetes, please seek individual advice from your GP or dietician.

5. On the day

A combination of carbohydrate intake before, as well as during an event, is better than either in isolation. Depletion of energy stores in the body is a major cause of fatigue. Drinking sports drinks during the event will be helpful. Also, eat some slow-releasing carbs (porridge, pasta, baked beans, multigrain bread, yoghurt) pre-event. Healthy breakfast suggestions include:

* Wholegrain breakfast cereal with low-fat milk and fruit

* Porridge with low-fat milk and fruit juice

* Pancakes with maple syrup

* Toast and jam

* Baked beans on toast

* Spaghetti with tomato sauce

* Jacket potato and baked beans

* Granola bar and a banana

* Banana and honey sandwich

* Fresh fruit salad and low-fat yoghurt

* Smoothie: banana, berries, low-fat milk and yoghurt

However, remember that it's important to experiment with how comfortable you feel eating a big meal just before exercising don't do something for the first time on the day of the race!

6. Hydration

You must be well hydrated. Exercise performance is impaired when an individual is dehydrated by as little as two percent of body weight. Losses in excess of five percent of body weight can decrease performance capacity by 30 percent. On a hot day, as it's unlikely that you'll be able to drink enough fluid to match your rate of sweat-loss, it's critical to start the event WELL hydrated. Pre-event hydration suggestion: 300 to 600ml water with pre-event meal. Then 150 to 300ml water every 15 to 20 minutes, up to one hour before the event leaving time for a toilet stop! During the event, use sports drinks to stay hydrated beginning early on in exercise and well in advance of fatigue.

n The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the U.K. Please note that she is not a Registered Dietitian. She can be con