I think to keep it simple just aim to do 20 pull ups every other day. Not all at one time in the beginning. Even negatives, jump up and lower slowly. Overall strength will massively increase. 50 push ups on the same system too. This is not hype training. It is not fun but the gains will be very good. 2 minute planks too.
Running 5 minutes every day. Small jog warm up followed by 5 minutes (20 sec run/ 10 sec sprint (FLAT OUT) x2 for 1 min) x5. You will be one tough fast bastard and will not mess you up on the bike. If anything you will be faster. Master the basics.