Browse More Plans

12 week Alcatraz Triathlon Winter Prep Training Plan

Browse More Plans

12 week Alcatraz Triathlon Winter Prep Training Plan

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Rachel Sears Casanta, Hypercat Racing

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Are you entered in the 2022 Escape from Alcatraz triathlon?
Race day is June 5th and will be here before you know it!
This 12 week training plan is to help you gradually and sensibly get into a swim/bike/run groove
with a modest training regimen that will have you ready to start "official" Alcatraz training in February or March.

The overriding purpose of this 12 week Alcatraz prep training plan is to help you be ready to start the 12 or 16 week Hypercat Racing Alcatraz training program upon completion.

This plan can also:

-help you get back into training gradually
-help you maintain fitness while scaling back to recover and rejuvenate over the winter months
-help you keep a balance in each triathlon discipline (swim/bike/run) at a lower volume to keep the body fresh
-establish habits and routines that you’ll want to carry over into the new season and coming year
-build a foundation of strength via the scheduled strength workouts

This plan has one rest day, 2 swims, 2 bikes, 2 runs and 3 strength sessions each week.

Swims distances range from 1200 to 2500 yards
Bikes workouts durations range from 40 minutes to 90 minutes
Run workouts duration range from 40 to 75 minutes
Strength sessions range from 10 to 30 minutes based your preference on the day.

Key bike and run workouts are Zwift compatible and written according to % of threshold heart rate or for specific sessions % of FTP.

Save some money - the best price for this program is on the Hypercat Racing website:
https://hypercatracing.trainingtiltapp.com/Store/winter-training-program-pre-escape-from-alcatraz-12-week

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
01:00:00 00:20:00
Run x2
01:29:00 01:10:00
Bike x2
02:05:00 01:30:00
Swim x2
01:27:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Strength
01:00:00 00:20:00
Run
01:29:00 01:10:00
Bike
02:05:00 01:30:00
Swim
01:27:00 01:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Rachel Sears Casanta

Hypercat Racing

Coaching athletes to excellence in running, duathlon, triathlon, paratriathlon, time trial and ultra cycling. Train smart, race faster!

Individualized online/remote coaching packages for a variety of needs & budgets.
Custom, pre-built plans and race specific training plans for the self-directed athlete.

Professional Bike Fit & Bike Customization services Cycling skills & run technique clinics and camps.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
$139.99 - Buy Now