Escape from Alcatraz Triathlon - TriathlonOther

Never do another winter swim in the SF Bay! Too damn cold and dangerous. This tri is usually held in the summer, June, when the swim portion is usually 55 degrees with high 60s to 70s air temps. Today's water was 50 degrees, air temp 52 with 11 mph winds that made it feel like 40s, as well as create strong incoming waves that slapped you down into the outgoing strong currents, which was pulling me out to the GG Bridge. Kayak told me I was off course and a boat plucked me out. Over 150 swimmers were plucked out that morning, 3x the norm. Sadly, a 46 year old man from Texas died at the swim start, suffering a heart attack. I did not know this, but some of the other swimmers who witnessed it at the start decided not to jump in. I'm guessing he didn't have the opportunity to acclimate to the freezing water and the shock was too much.

I would've started serious and proper swim training 6 months prior. 3 months ago I was a recreational swimmer who would get winded after only 2 laps. I only participated in two months of Master Swim prior to the event, after a month of trying to muscle my way through in order to become a stronger swimmer. I didn't realize you can't improve in this manner, only imprint inefficient stroking. Pool swimming does in no way prepare you for rough swells and strong currents of a Bay. The cold can be shocking and cramping, panick attack inducing. In the few minutes I waited for the rescue boat, hanging onto the kayak, my body temperature plummeted and intense leg cramping commenced. If ever a next time, keep energetically kicking or treading to keep your body heat up.

I knew I would be bone cold chilled after the swim, so I had planned on stripping off my wet bottoms under a heat sheet wrapped around my waste and had 2 chamois to dry off as much as possible, then immediately get into wool socks, fleece head band, long pants and shirt, using a newspaper plaster bag to slide my hands and feet in easier: the extreme cold freezes my hands into useless claws. I couldn't event unzip my wetsuit, but the volunteers are allowed to help you do this. Most people hobbled the .5 mile run to the bike area in frozen bare feet, but I opted to have shoes. I ran full out to build up body heat. At the bike, I put on a windbreaker, full fingered gloves, calf compression socks and biking shorts over my long pants.

I'd like to try to shave a few minutes off this transition, but I think the extra minutes to put on so many pieces for protection from the elements and recover from the chilling swim was worth it.

I wasn't wearing the most aerodynamic biking outfit, but I wanted to stay warm in the chilly headwinds and downhills. I couldn't feel my frozen feet the whole time, even though I had put duct tape over the ventilation mesh of my bike shoes.

Over estimated water consumption and had to run get off bike and run into bushes - no aid stations along the bike portion of the course. I probably could have pushed it harder on the flat portions of Marina Green & Crissy Field, GG Park, but wanted to make sure I had something left for the run after still feeling so chilled after the swim.

Since it was still overcast and cold, I didn't want to run in wet clothes, so used up time peeling off outer layers and putting on a dry short sleeve top.

A lot of the back of the pack was tired by now, so they were walking most of the single track trails that you had to squeeze along rails to get around them. My former marathon training allowed me to pass many, but I was too conservative to really kick in the last 2 flat miles. Had to visit the bushes during the run, so overestimated my fluids again.

Should have packed my arm warmers as running into cold headwinds for first couple or downhill to blustery Baker's Beach miles wasn't pleasant. The sun finally came out in the last couple of miles. I had a flask of 4 ounces of gel. Didn't need that much, was thinking like a marathoner, finally chucked it a side. The Cytomax on the run course was every 1 mile and energy Chomps every few miles that was plenty.

Just walking around after the finish line to get medal, return chip, eat recovery food, pick up sweat bags, gear, bike and walk to car.


This was my first triathlon. Kind of crazy to do this infamously tough course as a first, so I surprised myself that I had presence of mind to not freak out during that rather scary swim. The cold and rough swim really impedes and effects the body throughout the race.


The swim was too cold and choppy and the lingering effects impede your body throughout the race. This was the first time someone died at this event, normally held in the summer and not the winter, 46 year old male, suffering a heart attack upon hitting the shockingly cold, rough water.