Escape from Alcatraz Triathlon-have you done it? Advice Wanted!!

Heather Helms

I have always wanted to do the Escape from Alcatraz Triathlon, so this year I signed up for the lottery... And I got in!!! However, I am not sure how to train for the rough, cold swim... or the 400 stairs in the run.  I want to train right since I am planning to do IMWI in September and want to stay injury free.  So, if you have done this race before, know someone who has done this race before, or just have any thoughts on this race, please post!  How should I alter my off-season training for this early May tri????????????

Scott Alexander

Where do you live? Having similar terrain and access to cold water would be a plus.

I've done it 2x, and also signed up for the lottery again this year, but didn't get in on the first pull - maybe another time (I wouldn't be terribly disappointed if I didn't get in).

You can have someone who has search-fu skills in the 3.0 forums for all the alcatraz reports, to ready you for the cold and hills!

Nemo Brauch

Heather- that is AWESOME!!!  OK, if you don't get a response from John Stark here, PM him.  He's done that swim a few times and I'm sure can give you tips on that part.

Here are some RR threads from the EN 3.0 Forum for you to check out as well.

www.endurancenation.us/en_forums/showthread.php

www.endurancenation.us/en_forums/showthread.php

www.endurancenation.us/en_forums/showthread.php

www.endurancenation.us/en_forums/showthread.php

www.endurancenation.us/en_forums/showthread.php

jhansen21

Yup, did it last year for the first time. My advice...don't alter anything in your training. The OS plan will have you plenty prepared. I would really recommend you go into this race with the mindset of enjoying yourself and not getting all geeked out about racing it. It is a highly technical course all around with plenty of sights to soak in. It's one of those once-in-a-lifetime races that I really think you need to treat as a fun training day/tour of SF.

Do a search in the 3.0 forums - there's some really good advice in some of those threads. There are several active EN members who have a lot of experience with this race and will chime in with their thoughts (if you really want to get the inside scoop reach out to Steve and Carrie Chavez - Steve has done this race a ton of times (and wins his AG every time!)). He gave me some great tips in the forums and in person at the expo - great people.

Nemo Brauch

Oh- and Heather. Get Marianne to show you how to update your photo in your profile. We need to see that pretty smile!

Fisher Mark

EFAis a great race.  Just enjoy it.  Don't sweat the stairs as most people get up them just a fast by walking.  The swim is one of the most beautiful swims you will do.... if you remember to stop and look at the GG bridge and city along the way...  Get a neoprene hat and you'll be fine. 

stolidog

 

I have done the race for the last 4 years and it is one of my favorite. There is something about the race that seems to differ from others and it’s not just the distances or the hurdles, thinks it’s more the vibe of the race. Seems to be little of that macho attitude from other fop and it’s just a fun race. Swimming is my weak link so every year I am freaked out over the swim and at the end the race the swim is one of the best parts of the race unlike most races where I just want to get through the swim and get on my bike. Go to the pre race meeting the day before, there’s a guy that has done the swim like 300 times and will tell you about sighting and currents and all those great whites in the bay!

The bike is a road bike specific race. Not much in the terms of flat and straight, if you’re not going up your going down and in the process doing a 90 deg turn. Bike handling skills are a must and due to all the shifting it’s just easier on a road bike, seems like most pro’s ride the road setup.

The run is an out and back mostly on a bike path to begin with and then a single track that cuts above the bay. There is a bunch of climbing on the run as well as the sand ladder about ¾ of the way through. Don’t sweat the sand ladder, try and keep you heart rate from going into the red and use the rope’s for help and don’t try and run it just keep a fast steady pace. Give me a call if you have any specific questions 775 287-9171, have fun at a great race, you’ll want to do it again. I can’t this year as they moved the date and it’s the same weekend as wildflower.

 

Heather Helms

Thank you! Thank you! Thank you! I live in Arkansas so unless I get in the frozen over lakes now due to our unusally cold weather, I won't have much for cold water swimming. I have the neoprene hat and booties from IMCDA two years ago when it was 56 degrees. I will look at those threads, and I will get my road bike cleaned up to start riding again over my tri. If any thoughts or any other suggestions or good forum threads cross your path, please let me know! I noticed an hour cutoff on the swim... is there a current that helps you? That seems short for a 1.5 mile swim? And the mile warm up run.... need shoes for that? is it carpeted or are you able to create a small transition area there? I am a little more at ease to hear you all have really enjoyed it. Is there one specific spot on the bike to look out for? Like I said, if anything comes to mind, please share!

Heather Helms

oh and Nemo, yes, I do need to work on updating this profile picture!

Scott Alexander

If you don't mind kinda low-key hotels, there's a travelodge (travelodge at presidio, I believe is what it's called), that's like $99/night, and is within walking distance of the start/finish - and the Final Final bar (fantastic historical place). Book it early, as they usually increase the prices closer to race weekend!

I still haven't decided if I'll do it if I get in on the lottery, or via a hopeful sponsor spot - as I'll be back in NorCal for the ToC camp later that month. Guess I'll cross that bridge when I come to it!

stolidog

You will be fine in the hour given, the swim is a backwards 7. First you swim straight to shore (sort of) then let the current push you down to the finish. Someone said to think of it as swimming for the first 15 minutes as crossing a river, as all the water is flowing out of the bay due to tides then let that river push you downstream. Unless you’re a pro you really can’t swim directly to the finish. At the finish you have a bag you can put shoes in which I would recommend unless you’re looking to podium your AG. I have run the mile barefoot and was fine mostly due to the fact my feet were numb.

stolidog

for hotels check out the Hotel Del Sol, older travel lodge that was renevated and is SF chic. Will be half full of tri geeks for the weekend and a five minute ride to the transition.

Heather Helms

For those that rented bikes there. What shop/company did you use?

jhansen21

Good move on renting a road bike. It's just not worth the expense of shipping your own bike for an 18 mile ride (especially considering what you've already shelled out for race entry fee, flight, hotel). I rented from Bay City Bike - I picked it up Friday afternoon and returned it right after the race on Sunday for $80. No issues whatsoever. I would try to reserve sooner rather than later, though.

I would recommend shoes for the run from swim exit to T1. I took a pair of old running shoes and cut out the heels (basically turned them into a pair of clogs). This made it easy to quickly slip in them and take off. No carpet to run on - mostly sidewalk.

Heather Helms

Which type of bike did you rent?

jhansen21

Because I made the decision so late to rent instead of ship (like 1 month before the race) I had really only 1 option - a Giant Defy 2. I was lucky they even had that available, but not too many people need an XL frame, so I lucked out. The carbon bikes obviously get reserved much quicker.

Mike B

OK - Just entered the second draw of the lottery last week, and got in!!  Would love to get the EN vibe going with a bunch of us out there - Who else is in??

I'm gonna try and book the Travelodge Presidio tonight!!

jpriore

Great race - I did it last year and just got in again but I'm not sure if I'm going to do it because I'm gearing up for Lake Placid in July. I definitely recommend a neoprene cap but skip the booties (tried it last year and they filled up with water, felt like I had rocks tied to my feet). I think the road bike set up is best as well (if I race I might try renting one as well) - overall, the views are spectacular and if I don't come back this year, I'll definitely come back as soon as possible.

Scott Alexander

I just got the email yesterday that I got in via the lottery. I have until 2/26 to register if I want to do it.
I'm doing ToC just a few weeks later, so multiple trips to NorCal can cost some $$$ that I'm not too keen on spending right now. I'll book the hotel too, and cancel later if I need to.

I agree, get a neoprene "squid lid" and skip the booties. Put some old running shoes in your 1st transition bag, since it's about 1/3 mile to get to the true transition area after the swim exit.

IMHO, I think everyone should do this race at least once. It's an experience and a view of the city that a very large majority of the population will never get. Fantastic, pure and simple.

John Stark

 

John Stark

OK, I erased my previous post cuz I sound like a douche. 

Glad folks are getting in via the lottery.  Great event and as Scott and others have pointed out the views are incredible along the course.  I live hear (well, 45 minutes east of SF) and I am still in awe everytime I get near The Gate and Alcatraz.  San Francisco is a city like no other.

If you don't get in but still want to do an almost identical event, there is the new one starting this year called San Francisco Triathlon at Alcatraz  (http://www.tricalifornia.com/index....0-main.htm) run by Tri California who ran EFA the past few years.  Similar course.  Swim exit is different which is nice.

Also, if you out of towners want some help with a pre-race EN dinner, let me know.  I know a bunch of places that would work.  There are a couple of ENer's who also live right in the city who can possibly help.

Lastly, full wet suit is mandatory and as noted below squid lid and no booties. 

John

 

Mike B

@John - No "doucheness" detected (I get EMs from this thread, so no hiding the past!) FB exchange with Carrie explained some obvious "doucheness" from the races relative to scheduling, but I think I'm gonna go with the original for this one!  Also from FB, was disappointed to hear the new EFA date conflicts with IMSG weekend that a lot of the NorCal cell are doing ... Hoping some of the gang are still around for us tourists!

Mike B

OK - just dropped the $$$ on entry, plane and hotel. Coming in Friday afternoon, leaving Monday Noon, staying at the TraveLodge Presidio.

Who else is in??

Nemo Brauch

Wow- we're gonna have a pretty good group representing EN at Escape from Alcatraz! That's just awesome!!!! One of these days I gotta do this race!

Scott Alexander

I got in via the lottery, and have until 2/26 to decide on whether I'm going to do it or not.
I reserved a room at the Travelodge Presidio, per my own suggestion. I can always cancel it if I don't end up going, without penalty.

I love the race, really do, but $$$ is tight now, as it always is.

I'm thinking if I do it though, that I could possibly leave my roadbike with some SF-area peep that's doing ToC, and have them bring it to the start. Since I got 2010 TriBike sponsorship again, I get free bike shipment to EFA. That would save me some $$$, for sure. I'll have to ask RnP if that's permittable.

Scott Alexander

All,
anyone in on the 2nd lottery draw? You have until tomorrow to decide and register!!!
I still haven't made up my mind, unfortunately.

@Rich, I just sent you an email at the admin address to ask about the bike drop.

Mike B

Posted By Scott Alexander on 25 Feb 2010 02:54 PM

All,

anyone in on the 2nd lottery draw? You have until tomorrow to decide and register!!!

I still haven't made up my mind, unfortunately.



@Rich, I just sent you an email at the admin address to ask about the bike drop.

Sign up Scott!! From what I can tell in the thread, I think I'm the only confirmed yes - I want da Haus out there with me!!

Joe P was another "thinker" ... you reading this Joe??

Heather - You sounded very interested. Did you sign up?

Anyone else??



 

Scott Alexander

I think I'm going to say NAY this year.

With ToC just a few weeks after, the expense factor is too high for me right now. Multiple trips to Cali (sport and personal) ain't cheap from TX.

jonjcannon

I secured a spot to Alcatraz this past week, from what I can tell Mike will be there. I think I am going to take Jim's advise about just enjoying this race. I have some family in San Fran and it will be good to do an event with a small fan base.

donnar

Me, I did it last year on almost zero training and my times reflected it. The fear of the swim is highly overrated - just be sure to swim like you are going to seattle and the tide will pull you to the finish - don't even try to swim to the finish - get out and run along the beach. I got stuck in an eddy right by the finish and it took me about 20 minutes to swim about 50 ft. Its pretty hilly, but I did it so its not that bad. Its just so freaking beautiful that you forget that you are supposed to be racing. The run is more like a trail run - steps, broken steps, little drainage tunnel. The sand steps - just pull yourself up with your arms. Hardest part was running the beach. I would never, ever give up a chance to do this race. When you come around that curve and there is the big blue ocean - priceless. Sitting on the boat waiting to jump in- Unbelieveable. The eucalyptus in the park - makes it all worth the effort. We stayed at the Cow Hollow motor inn, close and cheap, big and clean.

Patrick McKelvey

I’m also in for this race. I have done the swim before, but am looking forward to the race. A bunch of local friends have done it and have all told me it’s a race that I need to do at least once. I’ve had a tough time getting back on track since last season, but this race has gotten me going again!

I look forward to trying to catch up with people in San Francisco, I’ll be driving up with my family for a long weekend.