For your weight loss goals and nutrition requirements for your high activity level (let's face it, half-IM Triathletes are of HIGH activity levels!), I would also suggest seeking the advice of a local registered dietician. Your local medical center is a great resource for this. If you have a wide variety to choose from, try to pick one that has a sports nutrition emphasis. Some colleges may have great resources for this, too.

As for your strength, I would continue with strength training routines. With your high activity level, maybe 2x a week with a full, total body workout would be beneficial for you. You need to look at strength training as being just as important as a bike ride, a swim, and a run.

I used to coach a XC team and we made strength training a part of our practices each week. We had just one main session on our lighter running days, and it helped keep the kids healthy and relatively injury-free. We only had one slight calf pull with one athlete the whole season. I truly believe it was the incorporation of the strength training, and smart mileage planning too, which made the difference for us.

Strength training is not only a key component for injury prevention, but also increasing your metabolic rate, which will help you with the weight loss. I believe that lifting just 2x a week will help you build strength, 'usable' muscle mass (not just extra bulk), which will help you increase your performance as well.

Hope this helps you out in your endeavors,
Rick Karboviak, CSCS
www.thetipedge.com
Thief River Falls, MN