Get ready to tackle one of the world's most challenging and most famous triathlons, the Escape from Alcatraz!
This training plan is designed to prepare you, an advanced beginner to intermediate level triathlete, to successfully 'escape' from Alcatraz in 10 weeks. Your plan includes access to Hypercat Racing coaches, Rachel Sears Casanta (pro triathlete) and Philip Casanta (former pro cyclist), for your questions along the way. Even if you have never been to San Francisco, you will arrive race week feeling confident and ready to conquer!
Plan to commit approximately eight to ten and a half hours per week to training. The plan schedule is structured with one to two workouts per day, six days per week: three swims, two to four bike rides, and three to four runs. Training is periodized with progressions in distance and intensity so that you will be ready to escape strong and confident on race day.
The plan includes a 27-page training plan reference guide. Also included in the reference guide is a swim pace chart, equipment checklist and comprehensive collection of Alcatraz course tips for the swim, bike run and both transitions. In addition, Coach Philip Casanta’s bike course hints and tips are also included.
Regular benchmark sessions in swim, and optional testing sessions on the bike and run are schedule at regular intervals over the course of 10 weeks so that you can gauge your progress.
Our coach support through our online email group is insurance to help you get the most from your training time and your money! We want to see you grinning ear to ear as you come down the final stretch on Marina green on race day!
This 12 week training plan is written for Team USA duathletes competing at the 2010 ITU Duathlon World Championship in Edinburgh, Scotland on September 4, 2010.
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