I know what you're getting at but this is so grossly oversimplified it could actually be counterproductive. If the kid wants to gain weight AND mass, he has to lift lots of heavy things. Period. If he wants to ride faster, he has to ride faster, more often. Period. Coincidentally, working on the former will improve the latter. But saying "eat more" is totally useless.

It sounds like the OP is looking for a basic, easy to follow, introductory training plan, which I, or several other BF regulars can provide, if some basic questions are answered.

Like I said before: what are you eating? what are your workouts now? weight/reps/sets, total time spent, how many times per week? what is your goal weight? do you have one? start with this question, name someone who has a body you are shooting for? chris froome or dwayne johnson?