Real world bike training?

Here's mine:
Sit ups and crunches! I do 100 a day and it increased my range 300% I swear by this!
When you climb, do it for a good steady pace, also drop your hands to the lower bars, straighten your bike, no pedal mashing - nice fluid motion- and don't stop
Down hill, as fast as you can safely pedal
Flatland, find a good gear to hang to, do not drop or increase gearing - this will wear you out fast, if you stick to one gear, your body will get used to it
Make sure your bike is a good fit to you
Oil, grease and clean everything
water is key, do not drink a large amount at one time, let it soak in your mouth for a while before you swallow it.
Patch kit, extra tube or tire, air pump, zip ties, rope or cord
Check tires well