In 4 weeks time iv'e got a cyclocross race. My fitness is moderate 3 to 4 miles running 3 times a week and 2 hour endurance road miles undulating course twice a week. I go off road once a week, single track. I know its only 4 weeks away. But does anyone have any advise on how i could get race ready in 4 weeks time. Any tips would be appreciated.