+1 on compression tights/socks. I've been using Defeet's Decompressors and love them (and they're much easier to use than tights).

Solid, progressive warm-up both days (at least 45 minutes) as well as cool-down immediately after the races (again, 30-45 minutes) will do wonders.

+1 on eliminating the beer -- even one will affect your performance for up to 48 hours.

+1 on ice bath.