"If you go too soon, you can come unstuck with 50m left when the guys are going past you"

This quote by Michael East is referring to the value of timing in a race. He is recommending that if a runner starts their sprint too early, they may discover themselves running out of energy before the goal. This is particularly real when competing versus other runners, as they may be able to keep their speed for longer and pass the runner who began too soon. This is specifically real when there is only 50m left in the race, as the runner who began prematurely might not have adequate energy to finish the race. This quote is a tip to runners to time their sprints thoroughly, and to not begin too soon, as it could cost them the race. It is also a pointer to be knowledgeable about the other runners in the race, as they might have the ability to pass the runner who started too soon.