Should I do CAROL before or after doing other exercise?

Do CAROL before you do other exercise.

Make sure you have recovery and have refuelled enough before the next ride.  The upper body strength training is fine and good.  For aerobic, you don’t need anything else.  Allow 24 hours recovery so that the body has time to adapt and to refuel.  If you don’t, your performance will suffer. 

One point to remember is that humans are not all equal in their response to exercise.  20% are “low responders to exercise”, 60% are “moderate to good responders” and 20% are “super responders”.  So, allow the body time and allow it to recover.