Here's a good example: http://www.youtube.com/watch?v=blDxXRud8t8
I believe he was 17 or 18 at this world championships.
Here's an old clip that a few of you will appreciate:
You might know the guy at 3:50
Almost every athlete completely blows the pre-race meal by eating too many calories in the critical 3-hour window before their race starts. Correct this mistake and you'll be way ahead of your competition before the race even starts.
Eating within 1-2 hours of race start promotes faster depletion of muscle glycogen and inhibits fat utilization. If your race is longer than 60-90 minutes, this combination of accelerated glycogen depletion and disruption of your primary long-distance fuel availability will devastate your performance. Pre-race fueling must be completed at 2.5-3 hours prior to the start to allow adequate time for insulin and blood glucose to normalize.
Following these simple steps will give you the big advantage: