Trinity Endurance Fitness meets Marty Gaal - News at 11

So I was wandering around the Internet looking for some cool triathlon sites when I stumbled across First thing I thought was, hey, catchy name. Then I checked the place out. As far as I could tell, they had just about all the gear and accessories anyone would need (minus the bikes) to set themselves up for a triathlon of any distance. The prices were more than fair and the site was very well organized, unlike some that are out there. Pretty cool, I thought, and added it to my Favorites list.

Then I happen to be over in St Petersburg, Florida, going for a Saturday ride from Northshore Pool (The ride is organized into different groups - by average speed, which they call out - you should check it out if you ever have the chance). They call out 24 North, and this fellow starts peddling, so I jump up and peddle next to him. It turns out that the guy peddling next to me is Rob Moulds, the founder of! We get to talking about triathlon and racing, the how and why he decided to get into retail side of the triathlon industry, and how and why I was looking to start a small coaching business. He said, "Hey, I have a good idea…"

And so this page was born!

Every six weeks or so, will publish a new coaching article that I will write. These articles will cover the different aspects of training techniques, racing strategies, mental preparation, approaches to diet, recovery time, and whatever else we can think of that might help you plan your racing and training a little bit better than the next guy or gal.

In return, will keep a link to my coaching page,, which will tell you all you need to know about my coaching approach. You can also access the rest of my site at to find out more about who I am, what I've done, and why I think I can help you become a better athlete.

Now that you know what this page is all about, let's go over a few of the basics you need to know if you are just about to get started in training for a triathlon.

First things first: Start slowly and build your way up.

If you come from a non-athletic background (or just haven't exercised much in a while) you need to consult with a physician prior to engaging in any kind of sustained athletic training routine. However, unless you have chronic health or physical challenges, he or she will most likely tell you what I just did: Start slowly and let time and practice make you better.

The best athletes all started off taking it one step at a time. You should do the same. That means you don't go out and run for two hours in your second week of training, nor do you sign up for a century (100 mile) ride after three weeks of cycling. Those kinds of achievements take time and you can hurt yourself if you try too much too soon.

I will discuss the specifics more in the coming articles, but if you're just starting out it would be safest if you limit your runs to less than forty minutes, your bike rides to around 1 hour, and your swims to around 45 minutes per session for the first few weeks. You should do only 2-3 workouts per discipline per week at this point in time.

The following is a sample of a beginner weekly workout schedule:

M: swim 45 minutes
T: run 20-30 minutes
W: ride 1 hour
Th: swim 45 minutes
Fr: run 20-30 minutes
Sat: ride 1 hour
Sun: off

More experienced athletes, or people coming from a running, cycling, or swimming background, could add a couple more workouts to the schedule above and add a little time to some of the training sessions to turn it into an intermediate weekly workout schedule:

M: morning - swim 45 minutes, afternoon - run 30 minutes
T: morning - run 45 minutes
Wed: morning - swim 45 minutes, afternoon - ride 1 hour
Th: morning - run 30 minutes, afternoon - swim 45 minutes
Fri: ride 1 hour
Sat: morning - ride 1 hour, run 20 minutes
Sun: off

Meanwhile, advanced triathletes (those who have been training for several years and have done a number of races) would also follow a similar routine, but they would add even more time to each training session to turn it into an advanced training weekly workout schedule:

M: morning - swim 1.5 hours, afternoon - run 1.5 hours
T: morning - swim 1.5 hours
Wed: morning - ride 2-3 hours, afternoon - run 1 hour
Th: morning - swim 1.5 hours, run 1-2 hours
Fr: ride 2 hours
Sat: morning - swim 1 hour, afternoon - run 45 minutes
Sun: ride 3-5 hours

Notice that the last schedule did not include a day off. The week after should have at least one day for the athlete to do nothing! Too many days of training in a row is a practice that can lead to what we call overtraining, which is a precursor to athletic burnout. You don't want either of these, which is why rest is a mandatory and necessary part of any well-organized training schedule.

Second: Your gear.

What do you need to show up at the starting line without looking like a total rookie? Let me give you a basic list:

Now, those are the major purchases. Everything else falls under the category of accessories, and here are a few to get you started:

Best of luck in 2002 and I will see you around!

Marty Gaal