Back when I bothered keeping track, this worked well:

But I can say from experience that the legs don't care whether or not you keep track of the miles.

The day before a race I ride down to the local park, do a few dismounts/remounts/figure-8s/etc, do a few "leg-openers", make sure the bike is running right, then go home. IMO there's no sense in doing anything more, bike-wise. Take care of chores, have some "quality family time", etc, so you can race with a clear mind on Sunday.

The day after a race OTOH is a great day to punish yourself. Then Thursday you can get another good day of quality without compromising your race day. I would make one of the quality days cross-specific, for example put together a circuit that takes about five minutes and has one nasty run-up, and do 5-8 HARD repeats with 4 minute rests.