Carbo Loading Before a Race

Get on bike and warm up for 5 minutes
Increase intensity to 130% of VO2max for 2.5 minutes, then sprint as hard as humanly possible for 30 seconds. After the drill, start consuming carbs within 20 minutes.
For the next 24 hours, eat and drink 10g carbos per kg of body weight. High-glycemic carbs (bagels, Gatorade) preferred.
Don't do any exercise until the warmup of the event. In an Australian study, glycogen levels were 82% above normal when this was done.

Source: Mountain Biker Magazine

Long Distance Bicycle Touring

List of must-have items to pack:

Crescent wrench
Tri star socket wrenches (2-12mm)
Small pair of vice grips
Small screwdrivers - phillips and standard
Spare spokes (tape to frame or rack) (alternate: emergency spoke, an adjustable length of cable with hooks on either end)
Valve core extractor
Set allen wrenches
Tire repair kit, spare tire, tire irons
Spoke wrench
Freewheel remover
2 long cables (for derailler/brake cable repair; never cut excess, instead coil past crimp point - gives more repair options if another cable breaks as well)
2 small hose clamps (for repairing rack)

Source: Basic Essentials of Bicycle Touring (1993) by Michael Nicoson

Once a season (in May??):

Chain Stretch Check: Check your chain for stretch and wear. There's nothing worse than a broken chain. Here's an easy way to check for chain stretch: with the chain on or off the bike, take a ruler (inches) and line up a chain pin on the first inch mark. Now look at the 12-inch mark, it should line up exactly with a chain pin. If it is over by 1/16" or less, you're in good shape. If it's between 1/16" and 1/8", you should replace your chain. Now, if you are over 1/8" off, you'll probably need to replace not only your chain, but also your cassette and chainrings. Why? Because the chain stretched far enough to wear the teeth of your drivetrain. If you put a new chain on, it will most likely skip on the old drivetrain. [Source: Team Performance Quarterly Newsletter]
Derailleur Pulley Bushings: Minimum 2x/year lube for pulleys. If simple metal bushing, apply grease. If cartridge bearing, remove seal first, clean, and then grease. [Source: Bicycling Magazine]

Carbos provide fuel for muscles
Proteins can be used too, but generate lactic acid
Top off carbos before workouts
Eat mostly low-to-moderate glycemic carbos 2-3 hours before exercise (examples: oats)
Studies have shown that low glycemic foods allow much longer endurance
Also need small amounts of protein during the ride + tons of carbos (not possible to eat too many carbos during exercise)