The correct way to carbo load should only be used before races or long rides. Normally, eating alot of carbs results in 90% of maximum carb absorbtion and benifits, while "carbo loading" results in 100%. Carbo loading consists of not eating any/many carbs for 3-4 day prior to the day before the race. The day before the race you eat like mad and nothing but carbs. Your body says "hey!, I haven't had carbs in a few days so I need to stock up more than usual so if this happens again I will be ready!", thus giving you the extra 10% gain in carb absorbtion. Also, within 2 hours of your ride, your body is HIGHLY absorbant of carbs so eating is a must. You can overload easily after a ride, much more than 4 or more hours after a ride. After 4 hours your carb absorbtion rate returns to normal and between 2-4 hours it slows down. So after those rides don't forget to eat! Fruit is a good scource of carbs and will also aid in rehydrating you. Pasta and energy drinks and the sort are also good.