My season schedule usually goes like this:
Sun: Race/ride hard
Mon: light riding/relax and eat
Tues: Hard ride/long ride(commute in my case)
Wed : Depending on the upcoming race, a second hard day.
Thurs: Easy rides
Fri : Walking, easy ride.
Sat : No riding other than checking the settings.

It varies depending on the weekend, like this week Im doing a Sat race and Sun race. That means I train heavy one day and coast it the rest of the way. Being well hydrated and rested is the factor you have direct control over.

As far as fuel goes, I avoid alcahol altogether, but thats me. Your diet through the week should be heavy on protiens to build and recover with. That is the beauty of our sport .
The day of the race, eat a light breakfast like an egg mcgriddle(my fav) and about 30 mins before start, have 1-2 Powergels(Powerbar brand). These give you a blood sugar boost which will be drawn upon in the first few miles.