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@Sainsburys_Ed
There's an instant effect as soon as your body senses sugar has entered the equation, the actual benefit is more like 20 minutes.
Proper nutrition before the race is really important but in training you should try to do as many runs as possible not having eaten to get your body used to using reserves it already has.
This bit is actually one of the key crossover benefits coming from a cycling background, assuming you don't just cruise on your Fixie the 2 miles into work.