Weight training program.

just to strengthen up joints and muscles a little:

do 2 exercises for each muscle group, 3-5 sets per exercise, 8-15 reps per set...don't put enough weight on where you can't get 6-8 reps...unless you wanna start building some muscle.

i personally like to focus on free weights as it helps draw in the 'support muscles' instead of isolation.

so for example for chest:

flat bench and incline bench or dumbells.  5 sets of 15, 10, 8, 8, 8

squats are good for legs...keep them light. 

do a 'search' and you may pull up a lot more stuff.

if u wanna grow muscle you need 1-2 heavy weeks per month, have a spotter and go to fatigue.  plus in general, a heavy week will stimulate your muscles to be able to go to higher weights on the lighter weeks..so it encourages growth.  thats what im doing now in my weight program.

heavy week will leave you sore(er) though...so watch out on the legs and shoulders and may have to juggle around running and biking ans swimming.

as far as a 'rest' week, that has crossed my mind but i have never tried it...at least for muscle growth, i have been under the impression that you need 'lighter' and 'heavier' days in conjunction with a changing routine/exercises and doing stuff like supersets, running the rack, etc...whatever to push past barriers and work your muscle differently for muscle stimulation.

I guess my 'ez' days are not lighter in intesity but rather less total exercises and keeping a 'moderate' weight.  maybe i will try it the next time i hit a wall.  let me know how it works for you...do u want general strength or mass?

well of course it impedes my tri progress...but what can i say?  i love the iron.

if you keep the weight light, example:  go to 8 reps BUT you know you can do few more - then the sorness will most likely not be noticeable and you will not bulk up....

u can develop a good 'strength only' plan with 2 exercises per muscle group adn 3 sets each.

for instance:

day1 = chest/tris/back 6 total exercises, 3 sets of 15, 10, 8

day 2 - shoulders/bi's/legs, 3 sets of 15, 10, 8

you can do freeweights or nuatilus style (the cable machines)...u should be done with this workout in 30-45minutes.

u will hear a lot that a winter squat routine will really give your legs some power when its time to get on the bike in the spring.

a moderate, little-mass strength program will increase bone density and strengthen tendons and help burn more calories when resting...i feel the benefits are numerous.

lately due to schedualing (and if i remember the suit) i swim on my chest and shoulder days since im at the gym...sometimes i feel tired, others i feel powerful - its kinda weird...ideally i like to keep swimming on a non-lifting day. 

when doing legs (squats), i dont do run or bike that same day, the next day if i do anthything, its a short workout...it may take 10minutes to loosen the legs up but i get going well enough.

regardless, weight and tri training are always fighting each other for me.  since i lift for mass, its very difficult to get an ideal program and i will always be a BOPer.  which is ok for where im at in life.

barbell/dumbell squats, smith machine squats...maybe dumbell lunges...i personally dont care for leg extensions - i feel like there is too much pressure isolated on the knees...unless you keep the weight light.  their are also other 'machine' squats depending on your gym....some exercises at http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Quadriceps

just do your leg routine once a week, starting with squats...say...15, 10, 8, 8, 8.  good form is essential or you risk hurting your back.  look up in the air when doing to keep back properly arched, never let your upper legs go past parrallel.  don't bounce, dont lock your knees.

*squats may irritate those with bad lower backs or knee 'issues'

if your new to squats, for your first set, don't use the bar...use light dumbells and get used to the motion of getting your upper legs parallel to the ground...for your second set use just the bar.  if your new...i would use the bar for several weeks just to get used to this exercise and get proper form.  once the soreness (if any) has subsided, you can start adding the wieght...maybe 10pounds per side...just dont start throwing on some 45's per side on your first time...u may not be walking next day and especially the day after.  BUT you will find that once u get used to it, you can put on the wieght easily...i never go up more than 10pound increments for my max weight.

after squats, u can do lunges or maybe moderate leg extensions or hamstring curls should u have time...

just my thoughts...'in season' you would want to reduce your leg routine to a 'maintenance' period so soreness doesnt interfere.