tri newbie looking for help

[crazycanuck]

Hi ladies,

I started my tri training course and have a few q's.

1-Can you tell me how can i increase the movement in the tops of my legs when running??? I had a hard time with one of the exercises the coach did with us. Kind of like jumping and moving your legs right up...I can do it in the water..but not well on land...Is it because of biking so much?
Any good stretching websites you know of???
I'll speak to the pilates instructor i visit about it as well.

2-Nutrition..What do you eat after your training sessions? I'm still working on this one....Is it wrong not to drink while swimming or running? I just end up having to go pee all the time...

3-How often do you train? We have three training sessions a week plus i can't get away from my bike... I'm a biker and just want to bike (or swim...)..what can i say...I don't want to wear myself out however i still want to maintain my fitness. (i can't sleep in now!)

Not sure if my qu's make sense or not but if you can help me in any way, it would be great.

Thanks
c