I badly monged myself in Feb ’12 (totally ruptured my patellar tendon, so dealing with that plus leg strength rebuild from approximately nil since then) so have been balancing strength training and riding for 18 months under close supervision from physio – thank **** for work PMI…
Seems a gentle ride a day after a heavy gym session is a good thing – basically been working my quads to fail then repeating three times in a session once or twice a week. Mix of exentric and eccentric loading in fhe gym and a gentle 45-60min spin the day after seems to help with the DOMS and general conditioning.
Stretching and sports massage work is also really helpful, plus don’t forget core work too, got to have something to hang all your leg strength off.