Great suggestions and meaningful training tips, but a few things are missing:
RECOVERY! Don't over train either on the bike or in the gym; and it's OK to do a noddle ride occasionally just to keep the muscles flexible and not over stressing the system.
STRETCH! Stretch and do more; but the right kind. Where are we troubled the most: hip flexors? IT band? hamstring? And as we get older (I'm in the over 50 forum) stretching is essential to stay loose, and strong and maintain quick response.
Lean and mean is the best body for me.