1. I bought new spikes and I’m not sure if I should be putting the plastic spacers
in before I actually screw in the spikes? They’re the powercat JA’s….
I always hated the plastic spacers. Mechanically I can’t think of a logical reason to wear them. Although they create a somewhat negative heel taper they also introduce one more layer of instability and a medium for productive force to be lost.
2. How soon before the race should I start warming up and is there anything special
that my warmup should consists of (aside from the usual dynamic flex, etc.)
I usually do a 30 minute general warmup and 30 minutes of specific warmup before the first race of a meet. The ‘ingredients’ you mentioned fit well in the general warmup. Just make sure you’re doing something prior to the competitive effort to prime your CNS.
3. Any tips on what I should be focused on at the start line would be helpful.
Pick a movement like throw the lead arm, punch the back leg, etc.