So now that i'm a much older racer.... there are a few things that i have learned about my body and what makes my body work better. I noticed a few years ago that my body doesn't recover like it used to... imagine that.... so proper nutrition and hitting the "20 minute window" becomes even more important for replenishing depleted glycogens. I have also been paying attention to eating less processed foods - focusing on "whole foods" - because they have less impurities that interfere with sleep, recovery, and performance. Chris Carmichael's book "Eat Right to Train Right" was a good help for me... although at times it is too technical.... but there is some interesting things in there about hydration, carb / protein ratios, and some great recipes. I know that my team-mates also make a habit of keeping a Nutrition Log to track what foods help them feel good for long rides, races or recovery... not a bad idea....
I have also spent enough years of racing with a certified coach, and benefited in many ways. There is nothing like having someone tell you what to do and when to do it... kind of like marriage.... but with a larger picture in mind. Sometimes we get caught up in the next race or group ride, and forget that there are times when we want to be peaking, focusing and being at our best. I have spent a few years racing master where i trained based on how i feel, and what i feel i need, but that ability comes after 16 years of racing, and there are also times where i have a program laid out on a calendar to help me peak for the important races. This sometimes means going into a smaller race a bit tired or using it for training, but the Big Goal is the important thing, and other training / racing needs to be planned around it. If you are serious about improving your performance, then look into a coach - they are less expensive than you may think, and have a huge impact on your performance. There are also lots of resources out there by a lot of people, and you have to decided who's program you are going to follow. I have enjoyed a lot of the information from Joe Friel .... and Chris Carmichael may have a great book "The Ultimate Ride"... some great workouts in here....but remember it's focused on road racing....
As always, there needs to be a balance between life and training, between spending time with your family and on your bike, eating for performance and enjoying a glass of wine and chips on the back deck.... mental focus and tranquility is also a huge factor.... another great resource that was recommended to me by Steve Neal (former coach and great guy - google him) and reminded to me by Peter Glassford (team-mate, great guy and coach - check his blog for info) is "Mental Training for Peak Performance".... worth the read... probably once a year... to help keep the brain in the game. Winning a sprint in training, feeling great in the single track or having your tempo sessions feel "easy" can sometimes be more attributed to your head-space than your legs...
We spend a lot of time picking out a bike and shoes, making sure things shift properly and tires pressure is right, but all that is useless unless your BODY and MIND are as ready as your bike.
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