1) you really really need to learn to grab the wheel in front of you. you spend a lot of time in that clip ~10 feet behind the guy in front of you, you're wasting a ton of energy
2) don't divebomb the corners. even after the guy warned you you did it on the last lap (then proceeded to leave a huge gap open)
3) you say "time to step up the sprint training," but you lost that sprint way before the actual sprint.