12-week 2027 Alcatraz Triathlon Training Program

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 'escape' in 12 weeks. 

This is more than a training plan! Your program includes support from Hypercat Racing coach, Rachel Sears Casanta for your training plan questions along the way. Coach Rachel has extensive experience racing the Escape from Alcatraz (both as an age group and professional triathlete) and will help you arrive in San Francisco 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:

-Basic Training Peaks account (require your authorization to connect your account to Hypercat)

-detailed swim, bike and run workouts with regular benchmark sessions to help your set/refine training zones and gauge your progress delivered via Training Peaks

-a 30+ page training plan reference guide including is a swim pace chart, equipment checklist and comprehensive collection of course tips for the swim, bike run and both transitions and extensive bike course hints and tip are also included. 

-group communications and coach support through weekly e-newsletter specific to your Alcatraz training and racing preparations to help you get the most from your training time

-weekly training Coach Tips from Coach Rachel 

-monthly Team Hypercat Zoom meeting. Your opportunity to ask questions about your Alcatraz training. (Coach Rachel has guided athletes to Escape from Alcatraz triathlon finishes for 25+ years!)  

You will also receive weekly e-newsletters specific to your training and preparation for Alcatraz.

Your training plan begins March 15, 2026, and culminates on race day June 6, 2027.