Good Morning,
I am also a tri girl. I stopped lifting two years ago when I was training really hard, and ended up with a running injury. Ten month and two rounds of PT later, I am lifting again and I now realize that it will be part of my training routine for life.

I am currently doing two full body workouts a week, with some shorter core workouts bewteen. I do them on the days I run. Monday is usually a particularly grueling circut day with bouts of very high intensity cardio between sets and then I finish at the end with a run to cool down.

If I would suggest, that you maybe cut your distance back twice a week and then fit in the lift, or lift in the am if possible and ride in the pm.

In the long run, I believe from the bottom of my ITB that you will be healthier and less injury prone if you keep it in the routine, especially because cycling does not work all the muscles inthe hips and glutes and can lead to weaknesses in those areas.

Good Luck,
Ruth