2011 Escape from Alcatraz Triathlon Training Program –

Escape with Hypercat!

Are you among the 1300+ athletes who will brave the brisk and murky waters of San Francisco Bay in June?

Are you ready for the steep, twisty and winding climbs, corners and descents? How about the infamous sand ladder?

Yes, you will be!

Check out our 16 week intermediate level training program available both on http://www.hypercat.com and via TrainingPeaks.

The author is ten time Escape from Alcatraz competitor, professional triathlete Rachel Sears Casanta. Rachel climbed top the podium the three years she raced as an amateur and has competed the past seven in the elite field. A former bay Area resident, Rachel and her husband “Coach Phil” Casanta coached and guided thousands of athletes to successful escapes.  Wondering what bike set-up you should use, full or sleeveless wetsuit, goggles, etc.? Curious about logistics? Should you stash shoes to run in from the water exit to the transition area?
No worries, we will have you covered!

The program officially starts February 14, 2011 and culminates on race day.
In addition to the training plan, Rachel will share tips and technique via Facebook and direct messaging via TrainingPeaks to
help make sure you are ready as you can be! Be sure to ‘like’ Hypercat Racing to get the updates: http://www.facebook.com/hypercatracing

2011 Escape from Alcatraz Training Plan

Athletes using the Hypercat Racing training program to prepare for the 2011 Escape from Alcatraz triathlon should be:

In good health and cleared by their personal physician to engage in vigorous endurance training.

Your current fitness should be at a level equivalent of the benchmarks below:
-Able to swim 1600 yards/meters in a pool workout.
-Able to bike 1.5 hrs.
-Able to run 45 minutes.

The plan calls for an average of:
2-4 swim sessions per week

3-4 run sessions per week

2-4 bike sessions per week

This 16 week training plan has a volume of training ranging from 7 to 10.5 hours per week.

Equipment required:
-swim goggles
-bike, helmet
-run shoes

Additional equipment suggested to get the most out of the plan:
-heart rate monitor
-cycling computer with cadence function
-stationary trainer for indoor bike rides

We suggest a full wetsuit and neoprene cap (or two swim caps) for race day.

Your Training plan purchase includes 26 page training plan reference guide, extensive tips and strategies specific to the Escape from Alcatraz course including a bike course turn by turn technical outline and an invitation to participate on the Hypercat Racing Yahoo group. You can ask questions of Hypercat Racing coaches Philip and Rachel Casanta arriving on race day feeling prepared, confident and ready to escape!

If the parameters of this training program are too aggressive or beneath your current fitness or experience level, please contact Hypercat Racing to explore a custom training plan option.

There are two options to purchase the Hypercat Racing 2011 Escape from Alcatraz training program. You can:

purchase the program via the training plan store on  http://www.hypercat.com.
(the direct link is: http://www.hypercat.com/catalog/item/7912754/8501969.htm)


purchase and download the program via http://www.trainingpeaks.com/hypercat
*Please note, you can save $20 by purchasing direct via Hypercat Racing’s website. *


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