Top tri coach and 220 contributor, Joe Beer, has created four downloadable training plans for your off-season. Here are the two programmes aimed at the longer-distance triathlete - one for athletes doing their first middle, one for competitors tackling their first Iron distance race.

These programmes are aimed at the off-season, but try to establish a clear idea of what you're aiming for to increase your motivation to train this winter.

A quick breakdown of each plan is below:

Middle: For athletes entering their first middle-distance triathlon (8-9hrs per week)

Long: For athletes entering their first long-distance triathlon (10-plus hrs per week).

Joe Beer is the author of the training manual, Need to Know Triathlon, who spends his time coaching triathletes of all levels, from beginners to pros.

Click on the link to download the specific plan for you.