Want to tri....Don't want to shrink

when i was training for my first tri, i was doing the most serious lifting i have ever done...i did gain 10-15 pounds lean mass.  of course i ate lots and lots and am skinny by nature.  i always lifted before tri training so my lifting never suffered...like u, i just wanted to place - not be fast.  the tri training will lean u out and cut u up provided u r acheiving the right nutritional balance...eat plenty of protein to keep those muscles.

regarding your knee, your doctor would know best how to train and what to avoid at first.  of course, strength training is going to be the best healer for your knee...at least i think so.  i'm sure your re-hab doc has given u plenty of exercises.  maybe some others could share any knee injury experiences they have had.  just always listen to your knee.

best of luck

that if u train for distances under olympic length, then u will just 'lean out' and not lose muscle mass.  when your going to half or full ironman, u may start sacrificing muscle mass as that is the arch-nemesis of endurance (do u ever see any modestly built marathon runners?).  

i do recommend SOME degree of 'strength training'  as little as 2 times per week, 30min per session to keep those joints, tendons and muscles healthy - they may also help your knee (although i am unfamiliar with any history u have with it)

i feel u do not need to worry about overtraining in triathlon and lifting for a sprint or olympic race.  just make sure u get 1-2 rest days and listen to your body when your tired.  i assume your doing the sprint - right?

my lifting /tri training schedule (for olympic) as an example:

mon - chest/tris/swim

tues - back/abs/run

wed - off

thurs - legs/abs/swim

fri - shoulder/bis/run

sat - bike

sun -off OR run OR swim (depending on how u feel or need focused training in a event)

need to run and swim at least 2x per week. 

if your doing a sprint, make sure u can swim ~30min, bike 45-60min, run 30-45min.  with the bum knee, u won't be hitting lightspeed (yet) so try try to hit the high side of these times.  near your event, try to match your minutes to mileage to see if u r good.  remember...no problem walking on the run if your knee is giving u problems.