I'm a similar type chap (running, biking, squash) but the weight side isn't too complex once you realise that a lot of the books over complicate things for the sake of getting the book published and the magazines regurgitate the same stuff on an annual basis.

Stick to the good old 3 sets of 8 reps 2 - 3 times a week and give each muscle group a 7 day rest. No more than 6 exercises per session (keep it under 1 hour)

If you just want to do one weights session a week stick to dead lifts, chest press, squats, overhead press and pull ups and you'll see improvements. Dan Shipper wrote a decent article on this recently, just keep it simple and build it up slow and don't worry about all the complex sounding regimes.

Where you should take advice is on how to do the movements but that's what the gym attendants are for ... and if you already have a membership then 5 minutes of their time a few times a week comes for free