I race all distances from sprint to full Ironman. The triathlon season in Australia is from October to May and my race schedule is usually 4 or 5 sprint events, 2 or 3 Olympic distance, 2 Half Ironman, 1 Long Course and 1 Ironman.
My immediate training regime depends on the upcoming event. In terms of endurance Ironman is the ultimate triathlon event. In order to complete Ironman you must be able to swim 4km in open water, cycle 180km and run a marathon. My swim training for Ironman involves longer base training sessions of between 2km and 4km at race pace or faster and shorter speed sessions of 1km time trials and various interval sessions. The cycle leg of Ironman is the longest so it's important to experience long sessions in the saddle, either 5 to 6 hour rides or 4 hour sessions on wind/turbo trainers. You need to build base fitness and power so long climbs in the saddle are good or if on the trainer working at high wattage energy levels for extended periods. For Ironman run training long runs of around 30km are essential but only once a week or 10 days combines with faster 20km or 10km sessions on a more regular basis.
A major element of triathlon is the ability to perform one discipline straight after the other as in a race situation. Therefore doing a cycle session followed immediately by a run is excellent training for all triathlon distances. These are called brick sessions and form a major part of my training. Combining any two disciplines makes up a brick session.
I also do plenty of core strength work in the gym; squats, leg curls and raises, lots of abs work, bench press, cable pulls etc. I combine my strength work with plenty of stretching for flexibility. Core strength and flexibility are hugely important for success in triathlon.
Diet is also very important and the pre race nutrition and race day fuel have to be well thought out and practiced and is dependent on the distance of the event. In all races you take in the majority of your nutrition on the bike leg.
Training and conditioning continue during off season but generally lighter after a good 2 week break at season's end. Stretching and strength work in the gym are excellent body maintenance regimes.
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