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. 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 seven to eleven 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. Strength workouts as also included, should you desire to include them. 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 comprehensive training plan reference guide. Also included in the reference guide is a swim pace chart, equipment checklist and expansive collection of course tips for the swim, bike run and both transitions. In addition, an extensive bike course hints and tip 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 group coach support through team emails, our Facebook group and e-newsletter will help you get the most from your training.

Your training plan will be delivered via TrainingPeaks. A 'basic' TrainingPeaks account is included with the purchase of this training plan. For the *best* price, you can purchase this plan directly at: https://hypercatracing.trainingtiltapp.com/Store/12-week-alcatraz-triathlon-training-program