i read one article that some protein before an event is useful. this is more recent thinking so in a morning i have a meusli type cereal followed by scrambled eggs on toast and fresh orange juice and a coffee and if it is a long event i just munch on cereal bars and bananas up to the start. night before then eat a carbo loaded meal. you cant really go wrong with mashed potatoes or pasta.
but basically if you are doing enough miles then just follow a seafood diet. every time you see food, eat it!! you can't go wrong if you are training hard and burning the calories. just make sure you record your weight and resting heart beat every morning as these are good pointers if you are overdoing or underdoing anything