The Race

Escape from Alcatraz triathlon is rumoured to be one of the most gruelling triathlons in the world, it's ranked as one of the best and a must race event!

We're pretty lucky to have been selected to compete in this event; thousands of triathletes from all over the world either enter the random lottery or complete qualifying events in order to earn one of 2,000 coveted places. We took the first option, with both our names being picked from the 1st draw.



The Escape from Alcatraz may lack the distance when compared to longer Ironman events, but it certainly tries to make up for it with a ultra challenging course, starting with the swim!

Swim 1.5 miles/2.4km
We will make our way to the start line close to the shores of Alcatraz Island on a ferry with our 2,000 fellow triathletes. At 8am the triathlon begins - taking the plunge from the back of the ferry into the icy cold waters. It will be quite a rush - with all 2,000 triathletes making their escape from the boat within 6 minutes! The swim is 1.5 miles (yes, 96 lengths of a normal 25m pool), accompanied by the risk of strong currents, icy temperatures and not forgetting two-ton sea lions and sharks, yes SHARKS! The swim is so important on any triathlon - setting you up for the rest of the race - this swim sounds like it's just going chew you up and spit you out at the end! After exiting the water at the beach, there's an unusual 1 mile warm-up run in wetsuits to the transition area, this run is to help bring our core-temperatures back up to safe levels before heading straight onto the bikes.

Bike 18 miles/29km
Exiting transition we'll have a very hilly 18 mile out and back bike leg ahead of us. We will head out onto Marina Boulevard, then follow the shoreline towards Lincoln park and eventually to Golden Gate park before making our way back. The bike leg is non-drafting - which means competitors can't group together in bunches to shield from wind and generally make the ride easier, triathletes caught drafting by officials will usually be penalized with a time penalty.

Run 8 miles/12.8km
On tired legs we'll head west towards Crissy Field, under the Golden Gate Bridge and up on to the Coast Trail making a turn back at the 4 mile marker, over the deep sand of Baker Beach until the dreaded Sand Ladder at 4.5miles in. The Sand Ladder consists of 400 steps up the cliff, over the years it has drained the legs of even the most professional athletes and there is nothing quite like it in the world of triathlon. After reaching the top it's a 'grit your teeth' run back along the cliff tops to the finish line!!