500 miles in 5 days is quite a feat! At least in races we have a pack to share the pace with!
I know of Kal- never raced much on the West Coast ( just LA a few times) but I know he dropped a lot of weight and was a very good rider.
The best way I have found for mixing cardio with weights is I never do anything in the lactic acid zone. That really stresses your body too much. So I do 4-6 rep sets at most lifting ( twice a week full body) and I keep my heart rate below the anaerobic threshold ( AT) while cycling. I rarely go into lactic acid pain anymore. I don’t do any thigh work with weights because they get overdone with cycling. For quads I do 10 second power intervals on my bike.
The high intensity cardio workouts like Tabata or HIIT, absolutely destroy my cardio system after 2-3 weeks. By staying at or below my AT in cycling I can hold 23-25 mph no problem on fast group rides or training races.
So my weekly routine is weights Monday and Thursday, and 1 hr+ bike rides Sat/Sun and Tues/Wed. Bike sprints Tuesday and Saturday. I take a day off from working out whenever I feel overcooked and just resume the routine the next day
The way I've been handling it for around 3 to 4 years is to weight train three days a week. Monday is Back and chest. Wednesday is legs. Friday is delts and arms. I run on Tuesday and Thursdays. I always have plans to have a third cardio day but more often than not I'm shot. I know it's not enough cardio. On the weight side I use in general 6 to 8 work sets per body part.
On occasion I throw in a Yates routine week. It really saves time but the brutal nature of giving that one red hot set to failure is brutal. The routines are short though and that's great. Roughly 45 minutes or less. This allows for more cardio. It does play a number on my mind knowing every time I pick up a weight it's taken to death. LOL. I split the body the same as Yates. Monday is chest and bicep. Tuesday is legs. Wednesday is off. Thursday is back. Friday is delts and triceps. Even though the workouts are short I found the CNS exhaustion from going to failure so many times often ruins a cardio session after.
Maybe your approach of two full body routines is a great way to go. I fully understand why you don't train legs in the weight room. It would be too much with the cycling. Actor Brad Harris did the same but he was a runner. He only trained upper body saying it would be too hard on the legs with all the running he did. He did both sprints, middle distance and long. He trained with a split from an interview I read. He did three exercises per body part with three sets per exercise. Using 12 reps a set. When I did a whole body routine it was brutal. Who said it's a beginner routine? It's harder than a split routine. I did it three times a week. What I did was possible over kill.
Power cleans 3 x 3 then 1 x 1
Squats 2 x 8 then 1 x 1
Lunges 1 x 8
Dumbbell flat bench 2 x 8
Pullups 2 x max
Seated lat pulley rows 2 x 12
Military press 2 x 8
Dumbbell laterals 2 x 10
Weighted dips 2 x 10
barbell curls 2 x 10
calf raises 2 x 15
Hanging leg raises 2 x max
neck work.
I pushed the intensity and felt like it was like running sprints to exhaustion. I did notice rapid strength gains. Training a lift three times a week definitely rapidly increase strength as opposed to once a week. I just felt cardio was hard to do on days off because of the exhaustion.
Anyway I'm determined to figure out the best way for me to combine the two of weights and cardio. Maybe dropping a day on the whole body and doing it twice a week like you do is the path to Nirvana.
The photo below is of previously mentioned Brad Harris. I think he was about 55 in that picture.
