This document provides information for athletes participating in triathlons that include a swim from Alcatraz Island. It outlines the course and provides tips for training for and completing the Alcatraz swim portion. Specifically, it recommends practicing open water swimming, getting familiar with the full bike and run course, and sitting towards the front of the ferry on race morning for a smoother swim transition. Details on the 14-week training plan and signing up are also included.

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

2. 2016 RACE DATES
ESCAPE FROM ALCATRAZ TRIATHLON
JUNE 12, 2016
SF TRIATHLON AT ALCATRAZ
AUGUST 21, 2016

3. COURSE OVERVIEW

4. THE ALCATRAZ SWIM

5. SIGHTING GUIDE

6. • 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

7. • 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!

8. HORNBLOWER DECK MAP (sit against the bar closest to the port doors)



9. • 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

10. • 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

11. Bike and Run Course

12. • 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

13. BURNING QUESTIONS?