Something not mentioned, but is very important is time management. Time can slip away so quickly if you dont consciously keep an eye on it. Toilet breaks can become 15 minutes. Four toilet breaks can be 20km. A short coffee break can be 30 minutes followed by a toilet break. I watched guys on the Transcontinental race wandering around and checking the same things again and again. The women know how to manage time. Practice time management it can save you 50km+ in time on a day ride.