OK, since the racing thread was going here anyway...I need training advice. I've never raced, instead having done touring and centuries for years. I'm finding 30min cross races require a different kind of fitness. I think I have a good base (12-15hrs week since March, some weekends close to 200mi) but now the days are getting shorter and I need to train smart, not just lots.
I've been doing a cross night on Wednesdays with the local club, and doing the same course on my own one weekend day if I'm not racing...practice races for 30min and drills on the run-ups and barriers. I've been doing drills a couple of nights at home.
Starting in a couple of weeks, there's a race most every weekend.
If I can get 2-3hrs in on the road, what should I do with them?