San Francisco at Alcatraz Triathlon Race Report

The specific idea for racing in this year's San Francisco at Alcatraz tri began a little over 8 weeks ago. I can remember having a passive interest in the race as far back as high school, though, being fascinated by the sort of "natural" triathlon you would have to do to escape Alcatraz back in the day. The requisite swimming of such a natural triathlon is obvious (unless you managed to MacGruber a makeshift raft from cell planks or the like) and for sure there would be some frenzied running. You probably wouldn't magically find a part carbon framed bike with Shimano components and duly inflated tires waiting for you on the shore (certainly you'd be escaping at dark making the transition area impossible to navigate), but I wouldn't say it's too much of a stretch to imagine an escapee stealing someone's bike to aid in a speedy getaway.

So this "passive" interest merged with the need to race at least one tri this year as well as get back on some sort of training schedule post Nepal. The spark was seeing the "It can be done" ad in Triathlete Magazine along with an appropriate "8 week plan" in the same issue. I decided between following said 8 week plan and trying to jump in the middle of a different Olympic distance 12 week plan. I settled on the 8 week plan because it was more training volume than I'd done for the Wildflower Oly so it was a step more intense (not as intense as the 12 week though) and I was reasonably in shape having done the spring TNT season, yet still needed some ramp up time, so jumping in the middle of a plan made less sense.

T0:
Sunday morning, I leave Andrew and Subechya's place and head to the Marina Green. Easy enough to park at 3:45 am, so I find a spot on Fillmore and bike with gear to transition area. Setup goes fairly smoothly, minus the fact that the staff forgot to give me transition bags at packet pickup. This is no huge problem as I'm easily able to get the bags from staff. After I drop off one bag with my old running shoes, do a quick bike mechanical check, and arrange my transition area into "bike area" and "run area" it's off to board the bus. I've gotten better at transition setup, I think, and had no problem finding stuff during the race.

The bus takes us to Pier 3 for our boat rendezvous. I briefly chat with friend and fellow TNTer Leslie Ng who is in "staff mode" and talking to the new TNT tri participants. I also strike up a conversation with a member of the SJSU tri club. We arrive at Pier 3, line up for body markings, and prepare to board the boat! I also run into and chat with another TNTer, Michelle Steed.

The boat taking us to Alcatraz is posh! I feel like I'm on a boat party with a full service cocktail bar. I'm pretty sure the boats carrying prisoners were less accommodating. The ride is full of chatting with the SJSU triathlete, Michelle, and Leslie, a commotion that THE David Duchovny is on the boat and racing, and some "pump you up race music" including a very appropriate "Folsom Prison Blues." We're briefed by the director and instructed to site the Palace of Fine Arts. Then we reach Alcatraz and get ready to jump off the boat!

Swim:
I have to wait a few minutes for my turn to jump. But when I do, woohoo! I guess those mild cliff jumps from Arroyo Seco the week before prepared me for this start. I drop in the bay, do a quick sanity check when I surface, and put that Palace of Fine Arts at my 1 o'clock to adjust for the current. I REALLY lose track of time on this swim. I think I'm like 1/2 way done when I'm only 1/4 of the way in. At times the Palace seems to be even further away than it was a few minutes ago. When I finally reach shore I can't BELIEVE it's been almost an hour. I am expecting like 45 minutes since my Wildflower 1.2 mi was about 40 min. This swim was more like 1.5 mi though I think. Definitely was a swim for bilateral breathing. The waves and swells were so big at times I could only breathe to one side. Probably about 2 or 3 times I find myself staring at the golden gate bridge to be coddled back east by one of the kayakers. So, some sighting work to be done, but overall the swim felt great.

T0.5:
It is a rush to finally reach shore and take a quick glance back at the Rock. Then it's business time. I stumble and trip over one large concrete step, but am no worse for the wear. I find my bag with old running shoes, pop them on, and take wetsuit plus 2 hoods off. Getting my wetsuit into the bag is somewhat of a disaster though. It was not an easy fit. Oh well, get it in, and run back along Marina to transition for 0.5 mi.

T1:
Back at transition. Deep six plan to scarf down half a power bar because my stomach is queasy from the swells and swallowed seawater of the swim. Bike gear on, and I'm out!

Bike:
Manage to scarf down some shot blocks and refuel with my 1/3 gatorade 2/3 water mix in the first 2 miles. Then off to the Lincoln climb. Not bad! Take it in a small gear to conserve legs though. Bike through the presidio catching my first glimpse of the pros finishing their ride, then up to the Legion of Honor, down and up again, and steeply down to the out and back on the Great Highway. Absolutely beautiful views. I settle into a groove with another first time Alcatrazer and we chat a bit. We take turns passing each other and I'm not sure if it's because I keep speeding up and slowing down or he does. Maybe both. Hit the turnaround near the zoo, and head back up and into Golden Gate Park. Somewhat of a false flat and I feel my biking legs slow some, but pick it up again at the second turnaround. Back to Great Highway, where I run into Coach Drew McDonald. He shouts at me to downshift to Granny Gear. Good thing he did! That steep descent on the way out is also a steep climb on the way back. About 15% grade so I drop to lowest gear and pop out of my seat to climb. This uses what is left of my bike legs, so somewhat of a struggle to handle the rolling hills back to transition. I force down some water and shot blocks. Still queasy though.

T2:
Another smooth transition. Shoe switch, helmet off, running belt on, and go. Legs feeling pretty good for running, stomach/GI tract feeling bad.

Run:
Get some cheering from my Dad as well as TNTer Eugene Cabanban. First 2 miles nice and flat. Keep about 9min/mi pace. Beautiful views along the Marina. Then hit the first ladder and some hills. I power walk the ladder and shuffle the hills. Then back to running and run into some pretty serious GI/stomach issues. Blech. I'll save the gory details, but from about mile 2.5 to 4.25 I slow way down, walk through Baker Beach and up the crazy sand ladder. Hit the low point of my race. Not able to run due to GI distress, but still have energy in my legs. Fortunately though I do see Michelle Steed heading back on the way to her 3:36 time and 16th overall female place! I find a porta-poti soon enough and "regain my running form" :) I see coach Drew again and say "Alright I'm gonna pick it up." Settle back into maybe a 9:30 - 10 min pace and take it home. I hit the finish chute just after the David Duchovny interview concludes. I would have liked the run to be a bit stronger, but I think the swim took more out of me than in the WF tris.

T3:
Catch up with my dad who came out to watch. He has a lot of questions about the race, and I just want to hit recovery tent and lie down a bit! I need a good 1/2 hour to recover, but I do. I chat it up with Leslie, Michelle, and some other TNTers a bit. Then back home for some rest! A pretty awesome time was had.