I got my workout from Friel's Cyclist's Training Bible.

Circuits of sets of 30.
Leg sled
Seated rows
Back extension machine
Barbell squats
Benches
One-legged calf raises, no weight
Lat pulldowns
Crunches

Start with 1 set of 30 in a circuit. After a week to a month, add a second circuit, same weights. Then add a 3rd circuit. Then gradually increase the weights, staying with 3 circuits, same weight every circuit. Watch your HR. I never let mine drop below 100. If you're young, maybe 110 or 120. Stay hydrated and keep your blood sugar up. I use a maltodextrin sports drink. If you feel dizzy, sit and put your head between your knees. Don't yak with the gym rats. Workout will take only 20 minutes to 1 hour, depending on number of circuits.

I always ride before I lift, then do some sprints on the way home.