Ride 3 days a week. Alternate with other stuff, 3 or 4 days a week.
Have a day off once a week.
For the riding, a long easy day, a short hard day (climbing, perhaps) and
a fast medium distance day.
The alternate days can be anything. Rowing (if you can find a gym with one or buy a used Concept 2) is pretty synergistic
with cycling. But anything will do, even yoga.
Edit, you mentioned general fitness. There is a wide variety of programs that try and do that.
P90X, Crossfit, most gyms have exercise classes with names like Boot Camp.
Last edited by late; 03-18-12 at 10:34 AM.