Great presentation!!! I love the idea of longevity in Tri and endurance sports!

Great article!! This part "Endurance training adaptations include oxidative enzyme activity increment, mitochondrial and capillary density increment, maintenance or reduction of fiber size, and possibly also fiber type transformations (Type II into I), modifying the model of recruitment and reducing the muscle contractile capacity [17]. In contrast, strength training is associated with reduced capillary density, oxidative enzymes, and mitochondrial density, reducing the oxidative muscle capacity" I'm not a sport scientist, but it represents two extremes, imho. I agree that the extremes doesn't work together, but I love doing both. I think the strength work give me longevity. Most really fast tri people have incredibly low body fat and are the complete opposite of an average lifter. I don't think the extremes need to define athlete's decisions. It's not either or.

conditioning for increased foot-leg control + coordination on hills while running

I get my Tri work done and a few short strength sessions. I need to do the stretch but I never make time for it. I think it's mostly getting started and getting used to it.