16 week 2024 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 16 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. Even if you have never been to San Francisco, you will arrive race week feeling confident and ready to conquer! You will also receive weekly e-newsletters specific to your training and preparation for Alcatraz.

Plan to commit approximately 6.5 to 10+ 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. 3 bonus strength workouts are scheduled from week #1 through week #12.  2 Core strength sessions are scheduled per week from weeks #13 though week #15 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 30+ page training plan reference guide. Also included in the reference guide is a swim pace chart, equipment checklist and comprehensive collection of course tips for the swim, bike run and both transitions. In addition, extensive 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 16 weeks so that you can gauge your progress. Our coach support through social media and via email is insurance to help you get the most from your training time and your money! 

Your training plan will be delivered online via TrainingPeaks.  A 'basic' TrainingPeaks account is included with the purchase of this training plan. If you already have an account, Coach Rachel will manually set up your training plan in your account. (this will require your authorization to connect your account to Hypercat so we can set up your plan). If you desire the functionality of a premium TrainingPeaks account, you can upgrade your account directly via TrainingPeaks.

Your training plan begins February 19, 2024 and culminates on race day June 9, 2024.