Escape from Alcatraz Triathlon - Triathlon

Swim was great.
After watching the first groups of swimmers jump off, I went to the bottom deck of the boat planning to check things out... as I walked to the side I realized I had just stepped on the timing mat - so, for me, my race had started! This was the jolt of adrenalin I needed and of course I jumped straight in - without thinking, and with my goggles around my neck!!
Overall the course was great and the bay was not too choppy. A few mouthfuls of water, mainly because I breathe only to the right (I have to fix that) - but no big deal. Overall The swim was faster than I expected by ~10 mins - I'm sure the current helped. Sighting was easy. I followed all the advice and paused for a look around about 1/3 way through to take it all in - really a special thing to do!!

Make sure I am completely ready when I step on the mat!! Learn to breathe bilaterally or on the left. Bring Body Glide onto the boat with me - I need to put it on fresh as I pull up the wetsuit (had to borrow some on the boat) - putting it on in transition is too soon as it wears off. Other than that, would do the swim just the same.

This was naturally a long transition, with a 1/2 mile run baked in. I was a bit imbalanced coming out of the water. I took extra time to clean and dry my feet properly, and it cost me. I also struggled with putting on a wind breaker for the ride... I did not want to be cold on the ride.

Not sure how, but definitely want to be faster!!

I rode my road bike and not my triathlon bike in this race. I felt it was the right thing to do, and riding back up Seal Rock Drive this was confirmed as I needed the small chain ring on my triple. I pushed moderately hard, however always being aware that I needed plenty left in the tank for the run. In the end, I left enough for the run and was about 10 mins faster than I expected, which was great!

Make sure that when I reattach my front wheel before the race that I re-engage the front brake!!! Stupid, dangerous and embarrassing! I did not notice my mistake until later, but this could have been really bad, with the downhills and tight corners... luckily I wasn't riding too aggressively that this was a problem. Otherwise I think I wouldn't change my ride.

Long time due to the long distances running in and out. Also I had a mix-up with my wet shoes from T1 and my dry shoes for the run. This cost me a few seconds.

Have different color shoes for T1 run to avoid mix-up. Just try to be faster.

The run was an exercise in pacing myself. I ran a steady pace along the flats. I walked through the aid stations (after the first 2). Walked up the stairs, sand ladder and a couple of the (very short) steeper sections. My goal was to finish and so I had to avoid blowing up by being too aggressive uphill - so although it killed me to slow down I know it was the right thing. In the end I finished 15 seconds faster than my expected time (based on 10 min miles).

More running training, including hills and stairs. This would also help on the bike I think.

I didn't have a watch on during the race and so I had no idea of my pace until the finish chute. I was planning for a 4 hour time, so I was amazed when the race clock told me I was on a ~3:30 pace. Very happy with that!
Warm down was some stretching and chatting with folks. Then the post race food, which I think was spot-on - pasta, salad, chicken soup, bread and muscle milk (and water of course).
My friends Josh and Amy cam to visit which was great so we hung out a bit and enjoyed watching some finishers and being part of the post-race activities.


Mostly my running... I had hamstring issue and later got sick in the lead up. This limited my ability to train - both in distance and in total miles trained. Need to do better on this in future as this was my weak leg.


This was an epic event and truly lived up to its name and reputation. Really special and a lot of fun to participate in. Very well organized, with excellent communication up to and including the event (very important given the nature of the race). I will do it again, if I am lucky in the lottery!