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2020 Alcatraz Triathlon - 12 week INTERMEDIATE


Hypercat Racing, Rachel Sears Casanta

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12 Weeks

Plan Specs

triathlon intermediate hr based

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Plan Description

Are you ready to Escape?
Did you gain entry to this infamous triathlon via the random lottery? Lucky you! You are in for a treat!
Did you qualify at a series event? Way to go! Let's do this!
Get ready to tackle one of the world's most challenging and most famous triathlons!
The cold San Francisco Bay? The technical bike course? The sand ladder? No worries - you. will. be. ready!

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 25+ 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!


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:16 hrs 1:15 hrs
2:10 hrs 1:10 hrs
3:24 hrs 2:15 hrs
0:17 hrs 0:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:16 hrs 1:15 hrs
2:10 hrs 1:10 hrs
3:24 hrs 2:15 hrs
0:17 hrs 0:15 hrs
—— ——

Training Load By Week

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.

Sample Day 1


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 1


See attached Core Menu 1.

Sample Day 2

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 2

Technique - Pedaling Skill

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 3

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 3


See attached Core Menu 1.

Sample Day 4


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.

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