Tim's Pre-Tour Routine
7 a.m. Wake up
8 oz. Hot water, cayenne pepper, lemon juice, manuka honey UMF10+
Breakfast
Fresh berries (blue, black, straw), muesli, natural yogurt, mixed in a regular cereal bowl
OR
Organic oats/bran porridge with raisins, sliced banana, maple syrup
8-9 a.m. Morning training session
10 a.m. Protein break
Fresh made Spelt flour pancakes made with soy milk, egg whites, powdered linseed/goji berries/flax seed
Optional toppings: fresh fruit compote or almond butter, or natural yogurt, and maple syrup
12-1 p.m. Midday training session
1:15 p.m. Lunch
Tuna mixed with chopped onions, celery, lemon juice and zest, Bragg's Aminos (soy sauce), chopped pickled sushi ginger, natural yogurt, and 1 teaspoon maple syrup
Served on halved avocado with side of alfalfa sprout/beetroot/spinach and rocket salad seasoned with rock salt, ground pepper, balsamic and olive oil
3 p.m. Snack
Handful of nuts almonds, pecans, or walnuts with a fruit smoothie
4:15-5:30 p.m. Afternoon training session
Specificity training, including stretch, warm down and 10-minute physio-massage
After training snack: apple or handful of grapes
7:30 p.m. Dinner
Grilled salmon marinated with lime juice, ginger, Vietnamese fish sauce, paprika, brown sugar and sprinkled with toasted sesame seeds, chopped coriander and basil mix
Serve with blanched or stir fry green beans, or asparagus (olive oil and balsamic dressing) and sliced lightly fried polenta slices
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