Hey lifters

Firstly, I've read all the stickies, done some searches, and more reading, and it's time to no longer lurk.

Apologies if i babble on a bit too much here, but hey.
I'm a triathlete, with the physique to match (defined quads/hams/calves.., single digit body fat and thats about it )
....maybe i should track down those that say you'll have a 6 pack without core work just by diet/BF% alone...

I train (read: cardio) between 20-24 hours per week - sessions varying from a 6hr enduro/aerobic session, to 1.5hours worth of sprints/speed/intervals/hills. I train twice per weekday (am/pm splits, usually dawn/dusk), do 1 6hr bike ride on saturday, and have sunday off.

I've been going irregularly to the gym, but i'm pretty good at making excuses to myself, so i need some sort of a program that's not written by idiots (and if i have to do one more cable row...). As far as specific goals go, well, i want upper body mass. I don't want to be so upper-lower imbalanced.

The more interesting part (i can copy/paste/print any old squat/deadlift/bench/barbell rows/military press), is when to train? given that i've already busted my ass with cardio most mornings. And eating pre/post workout. Ive seen a sports dietitian about my triathlon training (inhale food in large quantities, very often), but nothing weights specific.

Any help will be much appreciated and sorry for the life story, but hey, the details were pretty necassary.

ps. nice community here. I like it.