Escape from Alcatraz Triathlon - TriathlonOther


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San Francisco, California
United States
IMG
60F / 16C
Sunny
Total Time = 2h 41m 41s
Overall Rank = 200/1500
Age Group = F 30-34
Age Group Rank = 2/65
Pre-race routine:

got up at 4. Had 2 scrambled eggs, oatmeal, and some OJ. Went back to bed. Got back up at 5, biked to transition around 5:20. Set up transition, boarded bus and waited at pier 3 for about an hour. Chilly! Had about 1 bottle of EFS drink and about 10 sips of tea. Boarded boat - sat with PE and had a nice conversation with a Team Timexer who grew up on the same street as Lance Armstrong and is one of his best friends! Saw old friend CG and NCYer GE just before the start. It was cold on the boat this year!
Event warmup:

Does biking to the transition area start (about 5 min). Unfortunately in this reace you really can't warm up. Did a few stretches and arm swings before the swim.
Swim
  • 25m 51s
  • 2640 yards
  • 59s / 100 yards
Comments:

It was cold - but actually not nearly as bad as I thought it would be. Was towards the front of the pack, but was confused why people were so far right - current was very strong (see time) so you needed to head more towards the tower, not the dome. For a while there were not many people with me, so I had to ask a kayaker if I was headed the right way - he said yep. Finally about 15 min in, I got with a group of guys and headed into the finish with them.
What would you do differently?:

Not much - maybe trust my instincts more.
Transition 1
  • 06m 38s
Comments:

Ist T1 was good - wetsuit came off quickly and got shoes on and wetsuit in bag quickly. Grabbed an EFS shot and ran to 2nd T1. Took in about 200 cals on the run plus a sip of water. Breathing and cadence felt pretty good. At 2nd T1 got bike shoes on pretty easily but my hands were still numb so tightening them took longer than normal. Helmet and glasses went on without an issue. Fumbled a bit getting on my bike. Maybe cost my 5 secs.
What would you do differently?:

Not much.
Bike
  • 59m 56s
  • 18 miles
  • 18.02 mile/hr
Comments:

Went too easy on the bike. I definitely could have attacked more. However, realized that I lost not one but both my GUs out of my jersey so did not want to blow up and have nothing for the run. I wish I could have ridden the course more before the race because this is definitely one that you need to practice on first. While the ride yesterday helped, I was too tentative on downhills and lost at least a minute. I also could have attacked the hills more. My goal was just to go under 1 hour, but I should have been more like 56 or 57.
What would you do differently?:

See above
Transition 2
  • 02m 11s
Comments:

Um - I really had to pee (since the boat) so I just went next to my transition site after I took my bike shoes off and before I put my run socks/shoes on. Wiped up a bit with the transition towel and headed out. OK, I know TMI, but that is what happened. During this time I was able to take in another 200 cals of EFS shot.
What would you do differently?:

Well would have preferred not to pee in transition - but there were no porta potties in the transition area or the run course.
Run
  • 1h 07m 7s
  • 8 miles
  • 08m 23s  min/mile
Comments:

Wow! That course was hard but a lot of fun. However with pros coming at you at full speed downhill as you go uphill it requires attention and at times just getting out of the way. I was able to grab a GU in transition so had it half way through the race and drank water at each aid station. I was so worried about bonking I held back a little. I think I could have pushed a little harder on the uphills but overall was pleased with the result.
Post race
Warm down:

massage :) Food and hanging out.

What limited your ability to perform faster:

Was too tentative on the bike and run.

Event comments:

AG prizes kinda lackluster. Overall a great race that everyone should try to do at least once. The bike course is absolutely breathtaking.




Last updated: 2010-04-01 12:00 AM
Swimming
00:25:51 | 2640 yards | 59s / 100yards
Age Group: 1/65
Overall: 0/1500
Performance: Good
Suit: full wetsuit
Course: Jump off boat (next to Alcatraz and swim to the Marina - by Fine Arts Palace.
Start type: Dive Plus: Shot
Water temp: 55F / 13C Current: Low
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Average
Waves: Good Navigation: Average
Rounding:
T1
Time: 06:38
Performance: Good
Cap removal: Good Helmet on/
Suit off:
Wetsuit stuck? No Run with bike: Yes
Jump on bike:
Getting up to speed:
Biking
00:59:56 | 18 miles | 18.02 mile/hr
Age Group: 0/65
Overall: 0/1500
Performance: Average
Wind: Some
Course: Lots of hills, technical downhill turns, etc.
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Good Hills: Average
Race pace: Comfortable Drinks: Just right
T2
Time: 02:11
Overall: Average
Riding w/ feet on shoes
Jumping off bike
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:07:07 | 08 miles | 08m 23s  min/mile
Age Group: 0/65
Overall: 0/1500
Performance: Average
Course: First 2 miles flat, then stairs, then a tunnel, then lots of stairs and lots of uphill on trails, more stairs, more uphill, downhill, downhill on trails, on the beach, turnaround, on the beach, sand stairs, more uphill...ahhh downhill. More downhill, some downhill stairs, more trail, stairs, tunnel, stairs, flat to the finish for last 2 miles.
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Average
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
Evaluation
Course challenge Just right
Organized? Yes
Events on-time? Yes
Lots of volunteers? Yes
Plenty of drinks? Yes
Post race activities: Good
Race evaluation [1-5] 5