Marty Gaal's Triathlon Training

Iron Marty

2012 was a bust. Baby born in December 2011. No sleep for several months. Stress fracture of my 5th metatarsal in April. Came back to take 3rd overall in two local sprints during the summer. Re-injured my foot in September. That's all she wrote. Had a few good weeks of 10-12hrs but was really skipping along at 6-7 hours a week for the most part. It would be a stretch to call this serious triathlon training. More like fitness cross-training with a couple triathlons thrown in.

2011 was good, probably 10-12 hours per week, more like 8000 yards swimming, some 120+ mile bike weeks, and 20-30 running. Finished the season with a 4:36 on a windy day at Beach 2 Battleship half.

2008-2010: I have not been keeping serious track of my numbers for the past three seasons. It's a combination of spending so much time on coaching other people that tracking my own data is not all that fun, and just plain laziness. These days I average about 12 hours per week, sometimes more and sometimes less. In season I swim about 10,000 yards, ride 100-150 miles, and run 20-30 miles per week. I also do additional strength training like core work, kung fu, yoga, or bodyweight resistance exercises. Every 3 or 4 weeks I try to load up the volume. In the off season I keep up with running, strength, and easy swimming but don't ride much if at all.

Below you will find detailed logs of several years of triathlon training.


September 2007
August 2007
July 2007
June 2007
May 2007
Apr 2007
March 2007
February 2007
January 2007

2006 - Spent a lot of time traveling, training took a backseat

December 2006
November 2006
October 2006
September 2006
August 2006
July 2006
June 2006
May 2006
April 2006
March 2006
February 2006

June-October IM Hawaii training (actual)
August 2005
July 2005
June 2005
May 2005
April 10 - May 1 2005
2005 IM AZ training summary graphs
March 2005
February 2005
January 2005

October 2004
September 2004
August 2004
July-August 2004
July 2004
June 2004
May 2004
April 2004
March 2004
February 2004
January 2004

December 2003
November 2003
October 2003
September 2003
August 2003
July 2003
June 2003
May 2003
April 2003
March 2003
February 2003
January 2003

Check out the 2002 Summer training log here.

The 2002 Spring Weekly archive.

2001 Summer Sprint Training Archive

Ironman California Training (and 1999 training) archive

Check out my triathlon related articles and stories.

Training for a triathlon is simple. Get some goggles, shoes, a bike, and a helmet. Then go have fun.