Escape from Alcatraz Triathlon Training Plan Launch

Athletes prepare to jump into the cold bay waters

Considered perhaps one of the most famous triathlons contested on the planet, the 2009 Escape from Alcatraz triathlon will challenge participants taking place on Sunday, June 14. Triathletes both novice and veteran alike will face the bone chilling and unpredictable currents of the San Francisco Bay.  Aspiring escapees will jump from perfectly seaworthy vessels near Alcatraz island and brave the cool bay waters for the 1.5 mile swim to shore. Once regaining their sea-legs triathletes will begin a short run to the transition area in Chrissy Field before taking off on the 18 mile technical and hilly bike ride out to Golden Gate Park and back. The final challenge of endurance is the 8 mile mixed terrain run that takes racers out to Baker Beach and the infamous sand ladder. How will you prepare for the challenge?

To help prepare triathletes for this uniquely challenging event, Hypercat Racing has created a 16 week training program to ready the determined for this awesome adventure.  Created by veteran Professional triathlete and coach, Rachel Sears Casanta and Philip Casanta reknowned cycling and multisport coach,  the 16 week Alcatraz training program includes coach support via a group email system as well as message board. Athletes can get their questions answered along the way and be as confident and race ready as possible come June 14th.

You can purchase the training plan directly from Training Peaks here or visit Hypercat Racing on the web for more info.

Stop your Brain!

Even with the best planning and optimal recovery between training bouts, another obstacle can work it way into the equation: your brain.

Life gets in the way. It is an on going strategic exercise to fit in training sessions along with the obligations of work and family obligations in order to enjoy fitness gains and improve as an endurance athlete.  Training consistently is the key to improvement and doing so requires good recovery between workouts day in and day out.  Optimal recovery is rooted in adequate sleep and balanced, training specific nutrition as well as a regimen of training progressions that suits your needs. Even if you have the recovery nailed and your training plan is spot on, you still have to manage your time to fit it all in.  Still, endurance athletes are masters of the clock and somehow manage to fit the puzzle pieces together – most of the time.

It usually starts with negative thoughts about the weather, the length of our to-do list or maybe we are feeling a little tired. They are a myriad of other thoughts that might occupy our ’should I do this workout today or maybe I can do it tomorrow’, but the bottom line is, it can be easy to find a way to rationalize our way out of training.

Stop your brain! Don’t Think, Just Do.

If you find yourself beginning the workout debate “should I get up and swim…go out in the cold and ride/run, head to the gym, go to yoga class etc”, adopt the mantra, “Don’t Think, Just Do.”

 

 

 

 

 

 

 

 

 

 

 

 

 

Best Bike Fit in Northern California.

Best bike fit at Hypercat Racing

Coach Phil Casanta has conducted more than 1,000 bike fits over the past twenty years. Getting his start at Avery’s Open Air Bicycles in Ventura, CA during the 80’s, “Coach Phil”  has earned the reputation in the San Francisco Bay area as one of the best and most desired bike fitting experts. Coach Phil has conducted basic and advanced bike fits at various bicycle retail stores including Marina Cyclery, Start to Finish Bicycles, Pacific Bicycles and Transition Sports.

Over the past eight years, Coach Phil has offered his bike fit services exclusively from his studio at Hypercat Racing.  His services are ‘advertised’ by word of mouth and are sought after by athletes ‘in the know.’  Members of  the Golden Gate Triathlon Club and San Francisco Triathlon Clubs, look to Coach Phil to fit them annually in preparation for a wide range of events including big name events like Wildflower, the Escape from Alcatraz triathlons, San Francisco triathlons, Vineman and Ironman events.

Below are comments from two Hypercat bike fit clients that were posted on the Hypercat yahoo group this week.

I had my bike fit by Coach Phil and it made a huge difference. Not only was I more comfortable in the saddle but my power output also increased. This service is well worth it.
-M. Fleming

Just to add my two cents worth to the bike fit issue. I have had a number of bike fits over the years and recently, after moving to CA, four different fits with Coach Phil on four different bikes (tri, road, combined road tri, & commute). Just want to reiterate what Mark said, Coach Phil is the ultimate professional, taking whatever time in takes to get it perfect. Not only will you feel more comfortable and have better power output, you will also be less likely to get injured. It is definitely worth it to have a professional bike fit.
-H. Goodman

Training for Wildflower? Free Talk at San Francisco Sports Basement

Hypercat Racing’s Coach Philip Casanta, in conjunction with TriCalifornia and Sports Basement will be offering a free talk about the Avia Wildflower Triathlons tonight at the San Francisco Bryant Street location.  Whether you are brand new to triathlon or an experienced competitor, everyone is welcome!  Bring your training questions and get answers from the best triathlon coaches.

Tonight’s 60-90 minute talk will focus on ‘what should I be doing now’ in preparation for the Avia Wildflower races.
Attendees will receive raffle tickets for drawings for prizes from Avia Wildflower sponsors.

Sports Basement – Bryant Street

Spiker Wins Carlsbad Marathon in Debut at 26.2

Photo by Jamie Scott Lytle.

Congratulations to Josh Spiker winner of the 2009 Carlsbad Marathon!
Josh is the owner of Inside Track, a running and multisport apparel store in Ventura, CA. When Phil and I are in Ventura we always make it a point to stop by and say hi. During our last visit over the Christmas holidays, we talked with Josh about his upcoming marathon and his preparations.  Josh felt his training was coming along strong, but was a little uncertain about how he would fare at the 26.2 distance, his first attempt at the marathon.  Even with the classic ‘rubber legs’ of the final few miles, Josh duked it out and clearly his preparations came together for him as he crossed the line in first ahead of some notable competitors!

Way to go Josh, we can’t wait to see you race again soon!

Clif Bar Recall

If Clif Bar products are a part of your nutritional regimen, check out the press release link below regarding a voluntary recall on Cllif and Luna bars.

http://www.fda.gov/oc/po/firmrecalls/clifbar01_09.html

Triathlon for the Slow, Klutzy or Nervous

Triathlon has a way of connecting positive energy, breaking down barriers and empowering us all to be better people and uncover the athletic side we were born with.

A few years ago while attending the City of Gold triathlon in Oroville, Calif., I meet author/athlete, Jayne Williams. Jayne was promoting her new book “Slow Fat Triathlete” at the local tri shop. If you haven’t read her book, I encourage you to ride or run to your local book store or tip tap your keyboard and buy a copy.
Once you’re done, you’ll have another book to read, Jayne’s latest offering, “Shape up with the Slow Fat Triathlete.”

If you are local to the San Francisco Bay area, you can meet Jayne at a free workshop/talk in Berkeley on February 4th. The workshop is titled, “Triathlon for the Slow, Klutzy or Nervouse” and its free!

“Triathlon for the Slow, Klutzy or Nervous”

Weds Feb 4, 6:30 pm
2560 Ninth Street, Suite 211
Berkeley, CA 94710
(650) 279-7976
Jayne@slowfattriathlete.com

Happy Holidays!

Leaner, stronger marathoner!

Less than one year ago, Matt weighed 245 lbs. Fast forward to the present. Not only did Matt Milton complete his first triathlon over the summer, losing 80 lbs in the process, he has added another accolade to his growing list of accomplishments. Matt, now a stronger, healthier and leaner 160 lbs, finished his first marathon, the California International Marathon on December 6, 2008. Matt’s time was 4:17:09. He now has his eyes on the Wildflower long course and Vineman 70.3 triathlons in 2009. Way to go Matt!

Hypercat Racing at San Francisco Triathlon Expo

Coaches Phil and Rachel Casanta will be at the San Francisco Triathlon Expo in the Hypercat Racing booth on Friday, November 7, 2008 from 12 – 5pm. Stop by the Hypercat Racing booth, say hi and ask any of your last minute race questions.  We will also have some giveaways and sweet gear for sale as well.

Coach Phil will be available for questions on Saturday and Sunday. If you have any last minute questions or concerns, Coach Phil will be ready and willing to help. Please be sure to send us an email with your race reports, photos and thoughts on the San Francisco at Treasure Island training program. We look forward to seeing and hearing from you!