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Escape from Alcatraz Triathlon - Triathlon


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San Francisco, California
United States
IMG
Sunny
Total Time = 2h 48m 11s
Overall Rank = 71/1395
Age Group = 40-45
Age Group Rank = 6/243
Pre-race routine:

PB, honey, banana mini bagel. Had a date and lots of water.
Event warmup:

Not much of a warmup - rode bike over to transition at 430am. Did light jog
Swim
  • 40m 46s
  • 2640 yards
  • 01m 32s / 100 yards
Comments:

Really choppy out - difficult to sight over the waves. I did not feel like the current was a big factor, so ignored the advice of the race director and bee-lined it for the swim finish after about 500 yards. Felt like I was by myself for the majority of the swim with the occasional surprise crashing onto a swimmer from over a wave.
Transition 1
  • 05m 58s
Comments:

Skipped the shoe bag and headed straight for T1. Felt like this was a better move since most people were stopping to put on shoes.I did not feel like the gravel was going to be much of a factor. A little trouble with the wetsuit when I got to bike, but not too bad. Shoved an entire HoneyStonger waffle in my mouth and took off with the bike.
What would you do differently?:

I could have have skipped the neoprene booties - would have saved me a little time. Possibly tape the waffle to my frame and eaten on the first mile.
Bike
  • 59m 4s
  • 18 miles
  • 18.28 mile/hr
Comments:

Glad I did a lot of hill work before. That really helped prepare me for these hills, which turned out to be shorter than I thought. Definitely did better on the bike than I had expected. Had one misshift on a hill going out that cost me about 30 seconds, but was able to catch up to those who passed me.
What would you do differently?:

Be faster.
Transition 2
  • 01m 47s
Comments:

Holy crap - I was surprised to get back to T2 and see that there were only a handful of bikes!
Run
  • 1h 00m 20s
  • 8 miles
  • 07m 32s  min/mile
Comments:

I was hurting on the hills. Struggling to stay on pace and the sand and sand ladder took a toll. Left it all out there in the last 2 miles. mad that I saw 2 age groupers pass me and another guy burned me on a sprint in the finishing chute. I did slightly better than I expected.
What would you do differently?:

More brick and hill work for the run!
Post race
Warm down:

Stretch and ate some carbs, banana, muscle milk.

Event comments:

Certainly a race worthy of a bucket list. Well organized, lots of excitement. Did not feel like I was in danger at all. Since I live on the east coast, I don't think I would be doing this one again, but am glad I did it.




Last updated: 2016-04-11 12:00 AM
Swimming
00:40:46 | 2640 yards | 01m 32s / 100yards
Age Group: 9/243
Overall: 94/1395
Performance: Good
Suit: Roka Full
Course:
Start type: Deep Water Plus: Shot
Water temp: 61F / 16C Current: High
200M Perf. Good Remainder: Good
Breathing: Below average Drafting: Average
Waves: Average Navigation: Good
Rounding:
T1
Time: 05:58
Performance: Average
Cap removal: Good Helmet on/
Suit off:
No
Wetsuit stuck? Yes Run with bike: Yes
Jump on bike: Yes
Getting up to speed: Good
Biking
00:59:04 | 18 miles | 18.28 mile/hr
Age Group: 19/243
Overall: 118/1395
Performance: Good
Wind: Some
Course: Technical - hilly and curvy
Road: Rough Dry Cadence:
Turns: Good Cornering: Good
Gear changes: Average Hills: Good
Race pace: Hard Drinks: Just right
T2
Time: 01:47
Overall: Average
Riding w/ feet on shoes Good
Jumping off bike Good
Running with bike Good
Racking bike Good
Shoe and helmet removal Good
Running
01:00:20 | 08 miles | 07m 32s  min/mile
Age Group: 20/243
Overall: 141/1395
Performance: Average
Course: Hilly!
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
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

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2016-06-17 6:09 PM

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