SO YOU WANT TO JUMP OFF OF A PERFECTLY GOOD BOAT?

2016 RACE DATESESCAPE FROM ALCATRAZ TRIATHLON

JUNE 12, 2016

SF TRIATHLON AT ALCATRAZAUGUST 21, 2016

COURSE OVERVIEW

THE ALCATRAZ SWIM

SIGHTING GUIDE

• Get in open water as often as possible• Try to participate in one of GGTC’s Alcatraz Crossings• Get a neoprene cap to wear under your swim cap (maybe

booties too)• Practice bilateral breathing and sighting

ALCATRAZ SWIM TRAINING TIPS

• Get to transition early and get on the boat early • Bring a head lamp to transition (trust me on this)• On the boat, sit on the lower level (ignore volunteers

telling you to go upstairs) towards the port side of the boat (left side) near the bar

• Don’t put your wetsuit on until about 5-10 minutes before the race starts

• Bring a snack and try to sleep on the boat• Ignore everyone on the boat except your friends (and

sometimes them as well)

RACE MORNING: GET ON THE BOAT!

HORNBLOWER DECK MAP (sit against the bar closest to the port doors)

• It’s a .5 mile run to transition from the beach exit• Pack shoes, a beanie and a water bottle to wear and drink

on the run• Take off your wetsuit before running unless you’re super

cold

SWIM TRANSITION

• After the swim, the remainder of the race consists of 8 intervals that you can train for

• No excuse to not be super familiar with the course• Ride and run the course as often as you can

(once a week)• Consider wearing gloves on the bike and trail shoes on the

run• Hang out and train on the sand ladder

BIKE AND RUN COURSES

Bike and Run Course

• Created by Duane Franks of Trifiniti• Semi-Custom 14-week plan with three training levels

depending on athlete experience• Key workouts will be lead by GGTC Ambassador Team

Members• Plan fits in with existing GGTC training options: Strength,

Track, Swim• This is a great training plan even If you’re not racing the SF

Triathlon• Only Costs $40 (100% of cost goes directly to our Non-Profit

Partner, the SF Senior Center at Aquatic Park)

• SIGN UP at www.ggtc.org/sftriatalcatraz

GGTC TRAINING PROGRAM FOR THE SF TRIATHLON AT ALCATRAZ

BURNING QUESTIONS?