Avoiding sugary junk, carbs, and alcohol are the main dietary recommendations.
No problem on ths sugar, I don't drink soda or eat candy, pastries, etc.
The carbs are trickier, I already don't eat much grain-based food (bread, pasta, rice, etc) - on average, my grain intake is the equivalent of 1 bagel a day. I will cut the grain intake even further, but will have to replace those carbs with vegetable and fruit-based carbs - if my carb intake goes too low, I get weak on the bike and my commute becomes no fun.
The alcohol is, sadly, straightforward enough - I'll replace half my beers at the pub with coffee (I go to Velocult here in Portland and they have interesting coffee in addition to lots of tap beer). In practical terms, that will mean about 2-3 pints of beer a week. It will be deprivation but I think I should be able to survive.
I will go back to calorie counting, and try to stick to about 1600 cal/day. I am still puzzled because every source I consult says that is far too low for a generic male of my size and activity level. But I've counted calories enough over the past few years so know, empirically, how my body responds.
As mentioned already, I have a cardio exercise plan for the fall/winter - basically is to do the equivalent of 4 hours/week hard riding (so, some weeks might be 6 hours of less hard riding). I can't see spending 4 hours/week in a windowless spin room, so half of that will have to be in the rain and cold. If we get a cold winter, as is forecast, then slick roads will be a worry. Some ice took me down hard on the point of my hip a couple years ago, and my friend broke both his wrists riding last winter. I may look into foam hip pads under my shorts. That is in addition to my daily bike commute which is rain or shine.
However, I think I also need to be lifting weights and working on core and flexibility. Just riding a bike isn't balanced exercise - just look at the physiques of pro riders. I have to figure out if I'm going to do that alone or via a regular gym class/schedule.
Right on. No substitute for knowledge and applying that to your own body.
Yes, as I thought pre-trauma and have confirmed during this rehab process any exercise program that does not include weight lifting is severely deficient. Basically, strong bones are the basis of everything. Weight lifting makes strong bones. To avoid injury I recommend you get someone you trust and is knowledgeable to show you how to use the weights and machines before doing it on your own.