i'm sure you're going to get plenty of advice and multiple viewpoints on what's best, but i'll add my two cents.....first of all, get rid of the useless bodybuilding mentality. train movements, not muscles. second, never train to complete failure, stop a couple of reps short. that should keep you from getting too sore. stick to exercises that are the "best bang for your buck"...squats, deadlifts, push press, chins, etc. unless you have a noticeable weakness or imbalance, isolation work is unnecessary. since you're not a competitive cyclist, you don't need to only train specifically for cycling. change up your routine often, it'll take a bit to figure out what's too much or too little.