I commute to work and run errands 7 days per week, 17-20 miles per day all year round on FG/SS bikes.

Upper body strength routine 3 times per week.
Here is an example of my average upper body workout:
- Different types of push-ups: wide grip, narrow grip, push-ups with feet elevated. Total reps 100-150.
- Different types of dips: using parallel bars, gym rings, and straight bar dips. Total reps 50-70
- Pull-ups/chin-ups using different grips. Total reps 80-100

I change the intensity of my workouts every few days. I use gym rings a lot. I often use up/down pyramid sets and supersets with no rest between exercises. The entire workout takes about 45 minutes

Lower body workout and core. 2 times per week.
Here is an example:

-Deadlifts: I use low reps 1-3 and do multiple sets.
-Barbell power cleans: 10 sets of 3 reps
-Kettlebell swings: 50-60 reps
-Hanging leg raises and L-sit static holds for my core.
-Single leg squats: about 3 sets of 8-12 reps