These are topics you will discuss with your coach, but since you asked here I'll toss out my opinion.
If you don't have a solid base then all of your other training is a waste of time. Since you're already racing it's too late to go back and build up that base for this year. Learn from the mistake you made and use this coming winter as your base building time and I'll bet next year you won't be getting spit out the back.
__________________
"You never fail, you simply produce results. Learn from these" - Anonymous