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Escape from Alcatraz Triathlon - TriathlonOlympic

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San Francisco, California
United States
65F / 18C
Total Time = 3h 19m 16s
Overall Rank = 1016/1597
Age Group = Men 40-44
Age Group Rank = 179/250
Pre-race routine:

Road bike to transition (1 mile). Dropped off T.5 transition bag and set up transition. Took first bus to the pier. About 6:00 ate 2 pancakes with peanut butter. Boarded the boat and nibbled on a bagel and drank water.
Event warmup:

1 mile bike to race. That was it!! No swimming warmup at all and I didn't do a run warmup.
  • 39m 17s
  • 2500 yards
  • 01m 34s / 100 yards

What a great swim!!! Water DID NOT seem that cold at all. It went much faster than I planned. In a pool, I can do 1.5 miles in about 55 min, so 39 was fast, even though it was current assisted.

My right goggle flooded continuously, so that slowed me down.
What would you do differently?:

Race with new goggles! I actully swam a little too conservative and got a course correction (Swim right!) from a kayak near the end of the race. But that's better than overshooting.
Transition 1
  • 07m 46s

T1 included a .75 mile run to the bike transition. Went well.
What would you do differently?:

Had a hard time stuffing my wetsuit into the bag. That should be practiced the day before after receiving the bags. I got on the bike with the shoes already clipped in ok, but getting into the shoes while biking was a bit slow.
  • 1h 10m 27s
  • 18 miles
  • 15.33 mile/hr

Was a little slower than I predicted. I thought I would avg agout 16 mph, but came in a little slower.
What would you do differently?:

Train more!
Transition 2
  • 01m 53s

Dismount line snuck up on me and I had only gotten 1 foot out of the shoe, so I unclipped the second and ran with one shoe off and one on!
What would you do differently?:

I didn't preview the transition area at all, so I didn't know where the dismount line was.
  • 1h 19m 50s
  • 8 miles
  • 09m 59s  min/mile

Much slower than I predicted, but I really didn't know what to expect. The sand ladder took 4:13 (I walked it, as did everyone around me) and ranked 185 in my AG, and 1062 overall. After the sand ladder it is still another 1/2 mile of uphill and my quads were about to explode! But I ran everything (except the stairs).
What would you do differently?:

Post race
Warm down:


What limited your ability to perform faster:

My fitness

Event comments:

A fantastic race! I look forward to doing it again!

Last updated: 2007-11-21 12:00 AM
00:39:17 | 2500 yards | 01m 34s / 100yards
Age Group: 175/250
Overall: 1054/1597
Performance: Good
Suit: Full Exterra
Course: Alcatraz to the Yacht club.
Start type: Dive Plus:
Water temp: 56F / 13C Current: Medium
200M Perf. Good Remainder: Good
Breathing: Good Drafting: Bad
Waves: Bad Navigation: Average
Time: 07:46
Performance: Average
Cap removal: Average Helmet on/
Suit off:
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Below average
01:10:27 | 18 miles | 15.33 mile/hr
Age Group: 180/250
Overall: 1023/1597
Performance: Below average
Wind: Little
Course: VERY hilly. Steep climbs and decents but it was beautiful!
Road: Rough Dry Cadence:
Turns: Average Cornering: Average
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Not enough
Time: 01:53
Overall: Good
Riding w/ feet on shoes Average
Jumping off bike Bad
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
01:19:50 | 08 miles | 09m 59s  min/mile
Age Group: 185/250
Overall: 1062/1597
Performance: Good
Course: Almost an Exterra! More stairs than just the sand ladder. Plus a tunnel that you had to duck your head to go through, a lot of trails and running on the beach. Awesome!
Keeping cool Good Drinking Just right
Post race
Weight change: %
Overall: Good
Mental exertion [1-5] 4
Physical exertion [1-5] 4
Good race? Yes
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

2008-06-18 1:51 PM

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Woodland Park, CO
Subject: Escape from Alcatraz Triathlon
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