The following routine can be used in the days and weeks running up to a tournament. You can even continue with it through the event, making slight adjustments for start, finish and break times.

Be sure that when you book your place in the tourney that you know what time you will have to get up when you’re there and adjust your sleeping pattern as early as possible.

10:00 Alarm bells
This is business, not a holiday, so it’s time to get up!

10:30 Exercise
Swim 20 lengths in the pool. Nothing clears the cobwebs away like a quick swim and the exercise is great for postural muscles; after all, you’ll be sitting in a chair for many hours over the coming days. And the more relaxed you are the better.

11:15 Breakfast
Sugar-free muesli, a pear, two small tubs of full fat yoghurt (low fat ones usually have lots of sugar added) and a green tea.

12:00 Play starts!
Keep sipping that water (or possibly a little weak green tea).

14:30 Snack
A small handful of mixed nuts, an apple and maybe even a low carb protein shake. This will keep energy supplies from taking a dip.

17:00 Lunch
Chicken and black bean sauce stir fry with loads of vegetables and brown rice. Lean protein and whole grain will keep you feeling full for a long time.

18:00 Flagging already?
If you’re in need of a pick-me-up now might be a good time to take a dose of Spike.

20:00 Dinner
Go for salmon and a low GI option with lots of fibrous vegetables – high on brain food, low on those sleep-inducing carbohydrates.

22:00 Brain boost
If you’re still going but fading fast avoid energy drinks; instead try a Brain-food shake.

00:00 End of play
Avoid the temptation of spending some time with Mr J. Daniels. Instead go for a light stretching session (and possibly even a very short weights session) to get rid of the tension of the day. Follow this with a light snack of walnuts and yoghurt.

01:00 Stop
Stop whatever you’re doing immediately and get into your pre-bed routine.

01:30 Bedtime
Yeah, I know the bright lights of Vegas may be outside the window but draw those curtains – you’ll thank me for it!

Always consult your doctor before starting any physical fitness programme or using mineral supplements