OUGrad05

I've been cycling for 10 years now, but the first 8 of those years I wasn't very serious. A couple rides of 30 mins to an hour twice a week in the summer and fall. Then elliptical in the winter/rainy days, etc. In late summer 2017 I bought a road bike...GAME CHANGER...

I love it. I bought a Wahoo Kickr last fall to keep my training going in the off-season. I had some really good gains. My FTP last October was 216 (not very good, I'm 6'6 and weigh 191 lbs). Now my FTP is about 265-270, and I'm slowly making some gains.

Problem is I'm running out of times to ride, with a wife and two kids plus a full time job I can't ride 20 hours a week. I'm riding 5-6hrs a week between 90 and 120 miles. I am trying to find ways to slip an an extra half hour here or there. I've also been doing strength training from the house two days a week, mostly body weight. Push-ups, pull-ups, rows, dips, curls and shoulder presses with the dumbbells that I have.

I decided to start going to the gym, I get a better and fuller workout and it's fun going with buddies. I'm doing strength training two days a week now, same as alwaysm but using machines and free weights (I have a low back issue that makes some free weights tough) instead of doing it at home. My typical week looks something like this:

Monday: Recovery Ride, Zone 1, keep heart rate below 120
Tuesday: Harder ride, 50 min to 1 hr with some threshold work, some sprints with recovery (think Jon's mix type work out if you're familiar with Zwift). XSS typically in the 65-80 range.
Wednesday: Strength training, includes legs, but I don't work them super hard. I do leg-press, leg extensions and curls to work muscles and get them fully extended under strain.
Thursday: Typically another hard day on the bike, with hitting the legs a little on weds I'm now thinking about a Z2 or Z3 focus day and doing an hour.
Friday: Day off - maybe a few pushups or pull ups or a Z1 or Z2 ride but it's intermittent and not consistent.
Saturday: Typically a big ride day, group ride or a longer solo ride, 40-60 miles, sometimes longer. I mix in some higher power stuff here and try to find ways to make it hard even if the group is slower. For example my XSS is usually in the 150-250 range on this ride. My Strava relative effort is 200-300 most of the time, I've had a few creep into the mid 300s or upper 300s.
Sunday: Strength Training + a Z2 ride of 10-20 miles depending on how I'm feeling.

What can I do or should I do to continue to make FTP gains on the bike, maintain my generally good overall fitness as well? I keep getting told conflicting things about working my legs. One trainer told me that you could definitely lift the day after a hard ride because it works the muscles differently. Another told me that I could do the opposite, lift hard, then ride hard the following day, and I've had two trainers now tell me at consults that I should limit my riding after a leg day because if you continually tear those fibers you risk injury.

Right now I'm thinking that I'll hit the weights harder on Sunday since I have a recovery ride on Monday. Only do moderate leg days on Weds since I intend to hit the bike with a Z3 ride on thurs.

Any thoughts and tips would be welcome.