looking for work out OLY to 70.3

I have found around 4 workouts that im contemplating on using for 15 weeks btw my olyimpic distance and my FIRST 70.3 (Austin).

I would like to find a work out that has 2 two a days a week if possiable. I love to lift and will need to adjust my lifting inorder to fit in the training. I currently am lifting 5 days a week and will cut back to 3 for thoes 15 weeks.

Dose any one have or have a good solid work out to recomend? 25 year old Male 215 lbs. If any thing i would like to have it bike focused vs. swim or run