I follow a on bike program that has me riding 5 days a week that I do after work evenings.
M - off
T - V02 max
W - Z21/2 recovery
T - Z3/4 Edurance
F- off
S & S long days in the saddle Z 2/3

I supplement all this with 3 x week full body, low reps 3x5 but heavy 80-90% 1RM early mornings before work. Takes about 1h including 10min full body warm up / yoga flow and finish with 10min of stretching.
T - heavy squat and bench main lifts
W - heavy dead lifts and pull downs main lifts
T - single leg work and core

This works as it keeps hard days hard and easy days easy for recovery.
What doesnt work is when people jump in 1-2 per week every now and then and complain about being sore and not able to walk or cycle next few days. Even a week without lifting when getting back to it you will be sore.