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@rpm
At the moment I don't have time for training, so I don't pretend to.
Length of phases will depend on the aim of the individual, but your ideas are pretty close to what suits a lot of people. The biggest mistakes made by amatuer cyclists in the gym are doing too many high rep isolation exercises or excessively long sessions with inadequate recovery.
I'm going to bow out of talking about this stuff on forums, because inevitably the genuine information gets heavily diluted by well-meaning but misinformed (or just uninformed) people with nothing to back up their comments but anecdotal evidence or their own personal arbitrary ideas.