Prison Break 🚨 Escape From Alcatraz!
Join our 12-week training program to get the coaching, structure, and mentorship to kick butt 💥 at the Escape From Alcatraz Triathlon! Begins in Mar 2024
Escape From Alcatraz alternatives
The Escape From Alcatraz program is offered once a year in March so unfortunately you missed it for 2024 😔 ….. but it’s okay, you can still the join club as a regular member!
As a member you get access to weekly coached track and pool workouts, member-led workouts, discounts on gear/races, and many other perks. Learn more here.
We’re also offering a half Ironman (70.3) training program this June.
Either way, you’re welcome to drop in for a free track workout.
What is it?
This 12-week training program - designed for beginner and intermediate triathletes - will provide the coaching, training structure, and mentorship to get you ready for the Escape From Alcatraz Triathlon!
It’s not a standard Olympic distance triathlon. The race is is a 1.5 mile swim, 18 mile bike ride, and an 8 mile run.
It’s an epic race
The Escape From Alcatraz Triathlon is a very popular / bucket list type of race and it has actually sold out already.
If you haven’t registered yet you can add yourself to the waitlist here (it’s free) but fyi it is pricey if you do get in.
What if I don’t get in
This training program is designed for the Escape From Alcatraz Triathlon so we’re going to prioritize folks who are registered for the race.
However, if there’s room in the program we’ll open it up to folks who are considering other races like the Black Butte Triathlon. Please fill out the form below to get on the waitlist.
Key dates, Info Session, Registration
The training program runs from March 18th to June 9th.
There are only 25 spots. So best to reserve your spot early.
What’s the minimum fitness requirements?
We do expect you to be able to swim 500 yards and have a basic level of biking and running. You will greatly improve in all three sports over the 12 weeks, but the program does not teach you how to swim or ride a bike.
What does the program include?
12-week training plan with coach Megan Tobin
Weekly track workouts with coach JD and swim practice with coach Mike
Weekly group bike rides with fellow Escape From Alcatraz participants, led by seasoned club members
Group sessions on transitions, pacing, nutrition, and other topics
Intro to Open Water Swimming clinic
A no-pressure mini-triathlon to prep for race day!
A private slack group to communicate with your cohort members and club mentors.
Discounts from our sponsors on gear, services, and races
Social hours to get to know fellow members out of their spandex 😅
And most importantly, a wonderful community to support you and keep you accountable!
Not included: Entry fees for the target race. You need to sign up for your race directly with the race organizers.
How much does the program cost?
The program costs $300 for members, and $400 for non-members.
For non-members, the program comes with a 1-year membership to the San Francisco Triathlon Club (worth $125) so you can continue working out with us even after the race! You'll continue to have access to coached track and swim workouts, member-led workouts, discounts with our sponsors/races, training groups, social events, and more!
What is your refund or cancelation policy?
We do not offer refunds. Once you’re in, there’s no turning back! If you have any questions feel free to email us at info@sftriclub.org
When are workouts? Does it fit with my schedule?
The general schedule is
Coached track on Tuesdays from 6:45 - 8pm @ Kezar Stadium
Coached swim practice on Thursdays from 6 - 7:30pm @ Balboa Pool
Bike rides on Saturday mornings usually start at Golden Gate Park
Open water swims on Sunday mornings at Aquatic Park
If you’re not able to attend a workout, no worries. Life gets busy, it's totally understandable. You'll have access to the training plan so you can still do the workout on your own time.
In addition, to these group workouts, there will be some workouts to do on your own time such as strength, stretching, pool laps, or a bike ride.
What equipment and gear will I need for the program?
You’'ll need a few things
For running, you’ll need a good pair of running shoes.
For biking, you’ll need a bike (ideally a road bike but any bike will do), a helmet, and padded shorts - your booty will thank you 😅. In addition, you’ll need a spare tube, bike levers, and a pump in case you get a flat.
For swimming, you’ll need a wet suit, bathing suit, goggles, swim cap, and body glide.
Optional items - a heart rate monitor / smart watch, cycling gloves, cycling shoes/clips, chamois cream, and athletic sunglasses.
You don’t need to purchase these all at once, and we’re happy to give you advice on what to buy. We have a bunch of discounts from our sponsors.
What should my goal be? Just finishing or something more?
If you’re a little competitive and want to go for a specific time or even podium, we’ll definitely support you!
That being said, finishing a triathlon is a huge accomplishment in itself! And for most, this is an excellent goal, especially if it’s your first race.
The most important thing is to set a goal that feels right for you and that you're excited about. We’re happy to help you figure out what's right for you.
I'm not sure if I'm ready for an Olympic distance triathlon. Can I still join the program?
Absolutely! The program is designed to help you build up your skills and endurance gradually, so you can feel confident and prepared on race day.
If you're not sure if an Olympic distance triathlon is right for you, Coach Megan can help you determine if it’s a good fit based on your current fitness level and goals.
Have more questions?
You can reach us at info@sftriclub.org and we’ll get back to you within a day or two.
