Against Sharks and Storms: Sara Forhetz’s Personal Journey to the Escape From Alcatraz Triathlon

Sara Forhetz never saw herself racing across the treacherous waters of the San Francisco Bay, battling fierce currents and cold blooded sharks. But as she stands at the edge of a challenge that tests her strength and resolve, her past achievements act as an echo chamber, bracing her against a fall.

Forhetz is training for the infamous Escape From Alcatraz Triathlon. Not one to be put off by doing hard things, she has leaned into the toughest challenges and pushed back on her deepest doubts to live and love fearlessly. For her, this race isn’t just another athletic feat. It’s a deeply personal journey. As a former crime reporter with a love for storytelling, she has spent years captivated by jailbreak narratives, including the infamous Alcatraz escape. Now, she’s stepping into her own version of an “escape” while testing her endurance, grit, and courage.

Grit and Resilience

Forhetz’s journey to the start line of one of the most iconic triathlons in the world didn’t happen overnight. Growing up in a small town in Oklahoma before settling in Springfield, Missouri, she has always sought adventure, whether through travel, sport, or storytelling.

With 20 years in television covering high-profile crime cases, she knows pressure better than most. But it was her passion for outdoor endurance sports that provided an outlet for stress and a new sense of purpose.

“I love all things outdoors, hiking, biking, running. If I can do it outside, I’m in,” she said.

Achieving four previous Ironman 70.3 races proves her endurance, but Escape from Alcatraz presents a unique set of challenges.

“This will be way harder than any of my previous races,” she admitted. “The swim is terrifying. There’s a current, it’s cold, and there are actual sharks. And then there’s the hills in San Francisco, which I hear are no joke.”

Breaking Barriers and Building Strength

As a woman, Forhetz recognizes that competing in endurance sports comes with unique challenges and expectations.

“Women are juggling careers, kids, homes, and everything in between. And yet, we still show up,” she said. “I think women often have a stronger mental game than many men because we’re used to pushing through exhaustion and finding a way to get things done.”

She credits sports with teaching resilience, discipline, and the power of community.

“I’ll never forget my first half Ironman. I was exhausted and started walking toward the end of the run. Some woman came up behind me yelling, ‘Hey! Who starts walking one mile before the finish line?'” Forhetz recalled.

She didn’t realize she was that close to finishing, but thanks to that stranger’s push, she found the strength to sprint to the end.

“That moment stuck with me. It’s a great metaphor for life. People are watching you. Your actions and reactions matter. Sometimes, you don’t even know who’s pacing themselves off of you, but they are,” she said.

A family affair

Triathlon training is not a solo endeavour for Forhetz. It’s a family affair. Her three children, ages 11, 13, and 15, share her love for the sport, often training alongside her. While some families bond over board games or weekend movie nights, the Forhetz family finds connection in long bike rides and open water swims.

But beyond competition, movement is a privilege that Forhetz doesn’t take for granted. Her mother and sister both battle multiple sclerosis, a disease that has left her mother in a wheelchair for 25 years. Forhetz has seen firsthand how quickly mobility can be taken away. It’s a daily reminder that physical ability is fleeting. With every race, every stroke through the water, every climb up a steep hill, she honours them.

“I remember when my mom was active and running around, and then one day, she wasn’t,” she said. “She’s been in a wheelchair for more than two decades now. That fuels me. I don’t take movement for granted. I race because I can.”

Her three kids are also triathletes, and she instills in them the belief that movement is a gift.

“I tell them, ‘It’s as you think. It’s as you speak. Don’t say defeating words when you’re tired. Show some grit.’ Because grit can be taught.”

Training for the Unknown

With a busy career and three kids at home, Forhetz doesn’t have the luxury of following a traditional training plan. Instead, she has crafted her own method, one that relies on discipline, motivation, and a love for the sport.

“I don’t lack motivation. I love training. I love the discipline of it,” she said. “I don’t have a coach, but I make sure every ride is full of elevation gain. I run hills intentionally because I enjoy the challenge. And I swim as often as I can, even though the goggle marks stay on my face all day.”

She acknowledged the mental aspect of the race will be just as crucial as the physical.

“Years of live TV have prepared me for this. You have to stay calm when things don’t go as planned,” she said. “That’s exactly what triathlon requires, especially in an open water swim where people are swimming over you, waves are hitting you, and panic can set in. You have to zoom out and remind yourself it’s just a few hours of your life. You can do anything for a few hours.”

Fins and fear factors

Despite her determination, one part of the race continues to play her nerves. The freezing cold swim across shark infested waters is a far battle cry from the soft blue hues, safety and controlled temperatures of an indoor pool. The open ocean is an entirely different beast. Strong currents, unpredictable waves, and the ever-present fear of what lurks beneath the surface play on her mind.

“I feel like survival mode is going to kick in,” she admitted with a laugh. “But I’ve been swimming as often as I can, and I just have to trust the training.”

She’s not alone in her fears. Many triathletes struggle with open water swimming. But that’s exactly why Sara believes people should push themselves. “If you asked most triathletes, I bet at least 60 percent would say they’re nervous about the swim. But they do it anyway. That’s what makes it worth it.”

Preparing for hills

Beyond the water, the race presents another challenge with San Francisco’s famously brutal hills. To prepare, the self-coached Forhetz has focused on hill training, pushing herself on steep inclines and long rides to mimic race-day conditions. Her strategy on the long rides is to find someone just slightly faster than her and chase them.

“I love setting my pace off of someone else,” she said. “It keeps me pushing forward.”

But more than speed, she’s focused on strength. “My goal is to finish strong. I don’t want to walk during the run, even though I know it’s going to be tough with the sand and hills. My legs are ready for it.”

More Than a Race

For Forhetz, Escape from Alcatraz isn’t just about crossing the finish line. It’s also about proving to herself that she can do hard things. The race is a bucket-list moment, something she once thought was out of reach.

“I’ve seen this race advertised so many times and always thought, ‘I could never do that.’ But then one day, I just decided, I can do that.”

This triathlon was a Christmas gift from her husband, a challenge wrapped in months of training, sweat, and determination. And while she has no immediate plans to tackle a full Ironman just yet, she knows the sun is nowhere near setting on her triathlon goals.

Encouraging Others to Take the Leap

If there’s one thing Forhetz hopes to inspire in others, it’s the courage to take on challenges that feel intimidating.

“It seems impossible until you just decide to do it,” she said. “But the triathlon community is so supportive. No matter where you are in your journey, there’s always someone cheering you on.”

For women thinking about trying a triathlon, or any personal challenge, Forhetz has one piece of advice, to find accountability.

“Tell someone your goal. Find one person to train with. If someone is expecting you to be at the gym or the trail at 5 AM, you’ll show up,” she said. “And don’t ever think small beginnings don’t matter. Every great athlete started somewhere.”

Her biggest takeaway from sport and life

Challenges come in all shapes and sizes, in all areas of life. Some you get to choose. At the end of the day, how you confront those challenges is always a choice.

“The recognition that you can do hard things. And once you realize that, it carries into every other area of your life.”

As she gears up for race day, one thing is certain, Forhetz isn’t just escaping Alcatraz. She’s escaping doubt, fear, and every self-imposed limitation that once held her back. And in doing so, she’s proving that sometimes, the greatest escapes are the ones that lead us to who we were meant to be.