Regarding your race gearing. 49x15 is pretty close for most folks at the Cat 4 level. You could perhaps go to 50x15 or 47x14, but anything higher will probably make you slower. 49x14 is way too high for anyone except a true masher with all slow twitch muscle. The highest gear I've ever used is 48x14. I'd suggest getting only 14T and 16T cogs, and adding a 47 tooth chainring. That will allow you to race either 49x15 as you do now or 47x14, which is about 88gi or 2gi higher. Either way, you can put the 16T on one side of the hub for warmup and the flip to the other side for racing.