Originally Posted by Koffee Brown

With three weeks to go, there's not much you can do. You could focus on just riding the 17 miles in simulated rides. First, just focus on DOING the miles. If you know where the course is, go out and ride it. Time yourself and see how you do, and each day, try to see if you can better your results, and see if you can familiarize yourself with the course. Every little bit will help you. You'll want to taper your mileage about 3 days before your race and get a good night's sleep the night before the race and carbo load the night before the race so you'll have those extra carbs for energy for the race.

The right time to focus for training is months before the race, not weeks. With so little time to go, there's not a lot you can do.

Forget about the weights. Weights should be emphasized off season, and then used for maintenance during your race season. If you're doing weights now, great... you should be in the maintenance phase, but if you're just picking up weights for the first time, you're not going to build any substantial amount of muscle this close to the race.

Good luck, dood!

Koffee