I wasn't originally going to post this, but my mum said it may help others working towards their 2020 seasons too, so here you go!
Over the winter months, you tend to wind down the training and start putting plans together for the upcoming new season of racing. Being fairly new to triathlon, my mum asked me for a little bit of guidance to help her start planning her training in the new year - moving towards a more structured approach to hopefully make those all important performance improvements.
I am obviously not a qualified coach, but from my own experience of structured training I gave her the following advice to help her formulate her own plan:
Training plan length and number of sessions
Most focused triathlon training plans for Sprint/Olympic distance triathlons are usually between 9-12 weeks long, so work this back from your 'A' race. Prior to starting your plan, I would focus on keeping base fitness up across the three disciplines, but nothing too intense, otherwise you can be at risk of over-training, getting fatigued/injured and losing motivation.
During your training plan, generally most guidance says you should be doing approx. 2-3 sessions of each discipline, depending on your strengths and weaknesses. If you have limited time, you can combine sessions e.g. run to the pool, do a spin class followed by a run/ bike to the pool etc.
For a sprint distance triathlon I would say you would need, per week, at least one speed session for each discipline, a run endurance session, a bike endurance session, and a strength and conditioning session.
Endurance - long, slower, continuous session (one bike and one run):
Speed – Interval training:
Strength and conditioning - performance enhancing strength training:
Key principles of training
Keep these in mind so you don’t plateau:
Remember, this is very generic and you should tailor your own training plans to suit your own strengths/weaknesses, and if in doubt speak to a qualified coach.