Wolverine155-Dropping the isolation stuff is a pretty good idea I think. Regular free weight compound moves give all muscles a great workout in my opinion. Squats, presses, rows, pull-ups, deadlifts, etc. are great and functional exercises. I'm not sure the current functional training fad ads more to the average person's life (with the exception of a few exercises) beyond injury rehab. Unstable training (bosu stuff) is definitely a waist of time beyond including it for varieties sake.
Taking a long slow bike ride post workout is fine if that is what you want to do. I think long slow exercise, like walking, can be done effectively for as much as your schedule will allow. As long as it's not intense work-you can do it every day. If your doing hard weight training three times per week, be careful about doing too much sprint training. You can really kill your legs!!! I would keep the sprint training down to Mark's recommendations-every 7 to 10 days.
Also, take a look at Dr. Doug McGuff's body by Science stuff. I have incorporated his style of training into my three day per week total body routines. I do his slow rep speed, fast paced machine training once per week and do two periodized, free weight, total body workouts on the other two days. It's a nice change of pace and "feels" totally different than the other workouts. Anyway, hope that helps.