I'll be happy to send the strength training chapter from my book The Triathlete's Guoide to Run Training to anyone who writes me at CoachKen@erols.com . Ken Ken Mierke Head Coach, Fitness Concepts http://www.Fitness-Concepts.com Author, The Triathlete's Guide to Run Training
I'm currently using a strength training routine from Health For Life. It's not as good as Friel's in terms of specificity, but I get everything done in an hour. After about six months I've noticed definite improvements in both my cycling and running (not swimming anymore).
It helps to have some weight lifting background for complete understanding and to avoid injury.
Sorry, I thought everyone that posts on this site was familiar with Gordo. You can go to www.coachgordo.com and look for Gordo Tips. The guy is somewhat of a legend in the tri community. Gave it up recently to pursue some business interests. His story is on the site. Lots of good advice and a tri forum as well.