2017 Escape from Alcatraz Triathlon - 12 week INTERMEDIATE

Average Weekly Training Hours 08:08
Training Load By Week
Average Weekly Training Hours 08:08
Training Load By Week

Get ready to tackle one of the world's most challenging and most famous triathlons! This training plan is designed to prepare you, an advanced beginner to intermediate level triathlete, to successfully conquer the grueling Alcatraz triathlon in 12 weeks. Your plan includes Q&A with Hypercat Racing Coach and former pro triathlete, Rachel Sears Casanta, 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 seven 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, bike course hints and tips are also included. Regular benchmark sessions in swim, bike and run are schedules at regular intervals over the course of 12 weeks so that you can gauge your progress. Our coach support through Facebook, our newsletter and website is insurance to help you get the most from your training time and your money! We want you to be grinning ear to ear as you come down the final stretch on Marina green on race day! (*Please note: The best price for this training program is available for purchase directly on http://www.hypercat.com in Hypercat Store)

Sample Day 2
0:34:59
Economy/Form

W/U: 15 min, easy, Z1-2.

4-6 x 50-100m strides w/ recovery jog between each.

C/D: Continue w/ easy running to finish.

Run strides at a quick, but controlled pace with your best form.

Sample Day 2
0:15:00
Core

See attached Core Menu 1.

Sample Day 3
0:45:00
1463m
Endurance Form

W/U: 200 choice, 4 x 100 (B-3, B-4 by 50)

4 x 50 (alt 25 fist, 25 fingertip) :10 RI
4 x 50 (alt 25 catch-up, 25 swim) :10 RI
2 x 100 (alt 25 fist, 25 swim) :20 RI

6 x 50 swim :10 RI

C/D: 100 choice
Total: 1,600

Sample Day 3
0:55:00
Technique - Pedaling Skill

Trainer
W/U: 5 min easy, build to C85-90
4 min alternate :30 standing (mod effort) w/ :30 seated (easy effort)
6 min seated, alternate 80% of workload between :30 on right leg, :30 on left leg, 1 min both.

M/S: 3x the following:
[3:00 hard effort, C85-90
2:00 easy spin, C90-95
1:00 easy to mod, maintain C95+]
5 min easy spin between sets.



C/D: Finish with easy, smooth spinning, C85-90+

Adjust gearing so that the effort noted & cadence parameters match.

Sample Day 4
0:34:59
General Aerobic

Easy to moderate effort at conversational pace. Mostly Z2. Finish run with 4 x 100 strides for form with jog recovery between each.

Sample Day 4
0:15:00
Core

See attached Core Menu 1.

Sample Day 5
0:45:00
1554m
Benchmark

W/U: 200 sw, 200 pull, 2 x 100 (25 EZ, 50 build, 25 EZ) (:15 RI), 100 k

M/S: 6 x 100 @ T-Pace (:15 RI)
300 pull (B-3, B-5 by 50)

C/D: 100 choice
Total: 1,700

Swim the 6 x 100's at your best effort, keeping the times as consistent as possible. Log your average 100 time. This is your "T" pace for future workouts.

Rachel Sears Casanta
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Hypercat Racing

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