Summarize the following:
About seven days before the race, ask your group to push themselves further to simulate racing conditions. Some cyclists join smaller races a week before to boost confidence, but don't try this as a beginner to racing. During the last week before the race, taper your workout to short, gentle sessions. You want to be fresh and relaxed for the race. This is not the time to break your personal records or try an intense new route. Many professional cyclists take Monday completely off for a Sunday race, and take Saturday very easy. Amateur cyclists should consider taking Tuesday and Saturday off as well. Two or three times this week, go on a gentle cycle ride. Don't include any interval training or even tempo pushes. Just keep up your aerobic activity to avoid getting out of form. Most of your sessions should only last 1.52 hours, or 1530 minutes shorter than your normal sessions, whichever is lower. About four to six days before the race, go on a long ride at your base pace. Ride 80-100% of the distance you'll be moving in the race. This will alert your body that some serious exercise is coming up. You should have some sense of how long it takes you to recover. Do this far enough in advance that you are back at peak shape by race day. A massage is a great way to relax the evening before a race, both mentally and physically. Get to bed early to get plenty of rest. While eating healthy is important for the entire training period, what you eat in the last couple days can have a direct effect on the race. Eat a moderate dinner the night before, the same size you normally would. Include plenty of carbohydrates, such as brown rice or pasta, along with a lesser amount of vegetables and meat (or other protein). Eat a high-carb, low-protein breakfast (such as oatmeal or toast and peanut butter) two or three hours before the race to give yourself time to digest. Drink plenty of water in the 24 hours before the race. Tone down the water drinking in the evening to avoid waking up in the night. Look up carbohydrate sources on an online glycemic index. Foods with low glycemic index values may be more efficient sources of racing fuel. Serious athletes sometimes carb load a couple days before a race.

summary: Race in a group the weekend before. Take it easy. Go on short, easy rides. Add a long distance session for long races. Relax the evening before. Watch your diet.

Summarize the following:
Bueno is the basic way to say "good" in Spanish. As an adjective, it is used similarly to the way the word good is used in English. It means something that is suitable, favorable, or morally proper. For example, you might say "Este libro es bueno," or "This book is good." Since bueno is an adjective, it must agree in gender and number with the noun it's modifying. If the noun is feminine, you would say "buena" (boo-EHN-ah). Add an s to the end if the noun is plural. If you're confused, just look for the thing that's being described as good. That's the noun the adjective bueno needs to agree with. For example, you might say "eso es una buena senal" to mean "this is a good sign." Since the word senal is feminine, you would use the feminine form of the word bueno. If there were several signs rather than just one, you would say "estas son buenas senales." If you are somewhat familiar with Spanish, you may recognize that bueno is the masculine form of the word. But when it occurs immediately before a masculine noun, you drop the ending. For example, a single friend might lament "Un buen hombre es dificil de encontrar," which means "A good man is hard to find." Since the word hombre is a masculine noun, bueno is shortened to buen. However, if the word bueno appears after the masculine noun it modifies, you don't shorten it at all. For example, "Es un informe bueno" or "It is a good report." Bueno may generally appear before or after the noun. For example, "el libro bueno" and "el buen libro" are both correct. " The word muy is an adverb that means "very." You can put it in front of bueno to intensify the adjective. While the word bueno still needs to agree with the noun in gender and number, the word muy never changes. For example: "Este vino es muy bueno" (This wine is very good). If you want to talk about something being current, in order, or acceptable, you might use the word good in English. In Spanish, you would use the word valido. For example you would say "Mi pasaporte es valido por 10 anos" to mean "My passport is good [valid] for 10 years." You may also use valido to say that something is correct or accurate. For example: "Es un texto valido." (It is a valid text.) When someone asks you how you're doing (Como estas?") you might be tempted to reply "Estoy bueno" or "I'm good." Just as in English, this is grammatically incorrect. Bueno is an adjective. When you say "estoy bueno," this may be interpreted as though you are saying "I am good looking." If you go around telling people that, they'll think you're egotistical.
summary: Say "bueno" (boo-EHN-oh) when something is good. Change the ending to agree in gender and number. Shorten the word to "buen" in front of masculine nouns. Add "muy" (MOO-ee) to say "very good. Use "valido" (VAH-lee-doh) if you mean that something is valid. Avoid "bueno" to describe yourself.