Escape from Alcatraz Triathlon - TriathlonOther

First off, jumping off the boat into the bay was awesome. I was closer to the start and watched the pro's jump off. Then was surprised to see that the age groupers started almost immediately after. The water was cold but as I read before, I just started moving forward. Overall it wasn't too crowded at the start, got bumped a few times but that's it. The swim for me though was not what I had hoped for. I originally was going to try to sight Fort Mason but really couldn't see much of it without stopping so I saw the golden dome and aimed there. My mistake. I didn't realize that the golden dome was at the finish and by the time I noticed where I was I was wayyyy downstream. As I tried to make it back up a guy on the paddle boat told me to just head to the beach. There were a number of us that were off course so I didn't feel so bad, but when I was running to T1 and I heard that it was close to the cutoff point for the swim I was worried.

Know the course! I knew where I wanted to sight, but was unclear of the finish. I just figured that if we were way off course, the kayaks would tell us to turn back. The sad thing is I felt very good on the swim and thought I'd be out around 40 minutes.

I wasn't sure what to expect at this transition based on what I had read from previous years. I got my wetsuit off relatively easily. When I went to the bag pick up I had no idea how everything was laid out. There was someone there that was visibily upset that he couldn't find his bag, but I was lucky that a volunteer called me out and got me what I needed. I was going to try to stick everything back in the bag but they said they'd take care of it. Thanks! I didn't have my garmin on me but I felt that the run to transition was good. I seemed to pass a bunch of people.

Not much. Got everything I wanted done pretty quickly.

Because I was so behind on the bike, I was worried that the course would be flooded and I would be blocked, however I pedaled hard on the flat to make up some ground. Took in some nutrition and tried to drink some fluids. The weather was good and I wasn't overly hot. For me, I've been trying to simulate the terrain as best as I could for my training runs and I think it paid off. I was able to pass a number of people up the hills and keep good speed downhill. A lot of people mentioned in years past about the scariness about the downhills but I didn't see it. Maybe I'm used to hills? There were only a few times where I was bunched up with a group of riders and that was mainly uphill. I didn't pay much attention to the garmin during the ride but when I saw I pulled over 17mph I was happy. I was shooting for 16mph. Once we rolled in I tried to take in more nutrition and the rest of my fluids. I felt really good coming off the bike but little did i know I would suffer during the run.

Not sure, maybe not go as hard on the bike but I didn't feel as though I was pushing it. I do need to figure out my nutrition though.

Took extra time to put socks on as my heels chaffed the last race I did so I wanted to make sure I got them covered. I did hear then talking with the winner as I was leaving transition so that was a little deflating that I couldn't make it out before they finished.

The first 2 miles of the run is flat and on some limestone trail surface. I was keeping a good pace and didn't feel overly tired at this point. When we got to the first aid station near the warming hut, I took in some water. then we got to the stairs and I figured I'd just walk up as I knew there was much more to come. There were some of the faster age groupers flying back down the stairs. I was worried we'd crash but we made it through. After a little more winding up to the top (not sure where) the legs started feeling a little tired. When we got down to baker beach I had a heck of a time running through the sand. I couldn't get a good rhythm going and struggled through the beach part. Then onto the sand ladder. I definitely took my sweet time up the ladder. It wasn't terrible but again I wasn't going very fast. I definitely used the rope to pull as much as I could. After the sandladder is where I faded quickly. I tried to run up the last of the major hills and both quads locked up. I started to walk and massage the legs. after about 2-3 minutes of walking I started to run again. Went back around the stairs and through the tunnel and then they both seized up again. I knew the rest of the course was downhill but I had to take it easy as I knew my quads could lock up at any time, especially down the stairs. I struggled over the last 2 miles (flat). I just wanted to finish at this point. I had to walk a few times but was able to make it back through the chute in the exact time I had hoped for. I suppose that means that if I had done a better job with the fluid / salt intake I would've beat my goal time. However the run was brutal for me especially the last 3 miles.

Better nutrition. I'm a big sweater but the problem was that on the bike, I didn't feel like I was sweating a lot. I took in all the liquids I had planned for but it must not have been enough. Cramping during hotter races is common for me so it's something I need to sort through.

Found the food, got a plate and then found the family. Because my wife and son took the bus to the race, we walked back to the house. It was a looong walk. It was only 1.5 miles but an uphill 1.5 miles that felt like 10. I felt that I spent more energy walking back then on the race.


Two factors - not knowing the swim course and cramping on the run. I need to figure out the nutrition or I'll blow up on my next hot race.


One of the best races I'll ever do based on the sheer scenery and "coolness" factor of it. Swimming from alcatraz was awesome. Seeing the views from the run and bike courses were spectacular. Definitely something I'd recommend for anyone in triathlons.