The Escape from Alcatraz triathlon is one of the most famous triathlons in the world. Set against the backdrop of the beautiful city of San Francisco, this 1.5 mile swim, 18 mile bike and 8 mile run endurance challenge is favorite triathlon of many! While training for Alcatraz requires special focus and dedication, choosing the proper equipment and understanding how to safely and effectively take on the course are all keys to a successful escape.

If you are signed up and committed to ‘escape’, here are 7 quick (but very important questions) you’ll want to be prepared to answer to be ready to ‘escape’ on race day:

1. What equipment will use choose for the bike? Road vs Tri/TT bike? Gearing? Wheel Selection?

2. What gear will you use for the swim? Full wet-suit, sleeveless? Neoprene cap, double swim cap? Goggle choice?

3. Given the varied run surfaces what is the best shoe selection to best navigate the 8 mile run course?

4. What are the key landmarks to sight off of during the swim? If you know the names of those landmarks, will you recognize them from water level while swimming in the San Francisco Bay?

5. What is the best way to prepare for the cold temperatures of the San Francisco Bay waters?

6. How can you train effectively for the technical aspects of the bike course?

7. What are effective training methods to be ready for the infamous sand ladder?

For over eighteen years I have been coaching athletes to successfully escape on race day.  I have coached hundreds of athletes from all over the world to their best possible race day experience. For 2019 I have updated our 12 and 16 week training programs to get you ready for race day. Unlike many training plans, our Alcatraz triathlon program includes coaching support via Q&A throughout the program. Athletes also receive 16 weeks of newsletter full of tips and guidance to most optimally prepare for racing in San Francisco on this most famous triathlon course.

Take the guesswork (and worry) out of your preparations. Sign up today for the 16 week (starts 2/18/19) or the 12 week (starts 3/18/19) training program.

You will ESCAPE!
-Coach Rachel Casanta

-Rachel Sears Casanta is a IRONMAN certified, USA Triathlon Level II triathlon coach, Slowtwitch Coaching Power Certified and former professional triathlete.  She has competed in 10 Escape from Alcatraz triathlons, including an age group win, three age group podium finishes and seven professional finishes. Known for her blistering bike splits and runs, Rachel works with self-motivated athletes who are committed to giving their own personal best effort in life and on the race course.