Escape from the Rock Triathlon Official Website

The "Nitty Gritty" Details (User Opinions)

Marlene S.
Redwood City, CA

  (06-21-2010)

"Read complete review here: http://www.accentfitness.net/accent-fitness/2010/06/2010-alc atraz-xxx-triathlon-escape-from-the-rock-unofficial-results- 2nd-ag-and-3rd-overall-female-24.html

Today, I completed the 30th Annual 2010 Alcatraz XXX Triathlon Escape from the Rock. I attempted the challenge which only one Alcatraz prisoner – John Paul Scott – successfully completed. Of course, Scott was in no shape after his swim to jump on the bike. He was discovered the morning after his escape on the rocks near Fort Point. He was taken to an Army hospital in the Presidio, where he was treated for shock and hypothermia before ultimately being returned to the island prison. Both the Anglin Brothers and Frank Lee Morris made it off the island, but were never seen again. Their fate remains unknown.

Let me set the stage a little bit more. Yesterday, I headed up to the city for bike drop off for this race. It was a two transition zone race which required that T2 was setup the day before. I was a little nervous about leaving my bike overnight but the race director assured me that there would be all night security guarding our precious bikes. Before dropping off the bike, I took a short ride around the area scoping out the course, Pre-Race Day Bike Facilitation Ride. The bike course was 4 loops down and up Lincoln and then around the Presidio Area. It was super windy when I was riding around noon and I hoped that we would fair with better weather on race day.

After having been up at 4AM to attend John's Tri For Fun, I was totally exhausted all day on Saturday and was not looking forward to another super early AM wake-up to head up to the city for this Alcatraz race. However, I managed to go to sleep at 9:30PM, a record and actually woke up at 4:30AM feeling refreshed and ready!

Once up in the city, I found parking easily near Fort Mason and then headed down to T1, post swim setup. This race has three transitions and the swim exit required preparing your running gear for the first 4 mile run up to T2. The sprinkles were actually on in the secured swim exit zone which was kind of ironic. I saw my friends Annette and Rodney and then we all walked several blocks down to the ferry pier. The walk actually served as a decent warmup.

Once on the ferry, I finally my new tri friend Leia in person instead of just seeing her in passing during the races. This swim start was different than the Tri-California ones because it was actually a floating start. So we all jumped off the boat and then lined up behind a row of kayaks. I kind of preferred this start because it did give you a chance to fix your goggles and somewhat acclimate to the cold water. Once the horn sounded, we were off! The conditions were great and no noticeable chop in the water. Knowing that I was a strong swimmer, I decided to sight off of the lead boat. Everything seemed to be going well until I was in sight of the opening to Aquatic Park. I noticed that the lead boat seemed positioned to the left of the opening so I figured that for the other swimmers to continue to sight from. However, I knew something was off when it seemed like I was making no forward progress towards the opening. There were other swimmers around me so I didn't think I did anything wrong but then I looked up and realized that a whole group of us had missed the opening and were now fighting to get back in. The current was so strong. I had to dig deep and recall that last year at the Escape from Alcatraz Swim training clinic, we had practiced swimming back into the park against the current. So I knew that it was possible, just not easy. I got close to the piers and fought hard. I could hear spectators cheering from atop the pier and that was very motivated. I believe almost everyone missed the opening into Aquatic Park and had to fight back the currents next to the pier in order to get back to the swim exit. I heard that 2/3 of the participants had to be towed back in via kayak. I didn't get a tow because there wasn't any kayaks around me. All I saw was a bunch of other swimmers in the same situation as I trying to fight our way back. I managed to get back in and then made it swim exit.

I started off Run #1 and my legs felt heavy. The tough swim had taken a toll but the scenario was gorgeous and you can't beat running along the Marina area. My spirits improved and I share a few briefs exchanges with some guys about the craziness of the swim. I found my bike and helmet all ready to ride in T2 at Fort Winfield Scott.

The bike course were really fun. The downhill on Lincoln is very steep and I did have to brake a bit but the beauty of a loop course is that you feel more and more comfortable on each loop and learn how fast you can take all of the turns on. By the final loop, I felt great on my lines. The biking actually helped to flush out the heavy feeling in my legs which followed the swim.

The final run was a short 5K down the Lincoln trail to Baker Beach and then back up the Sand Ladder and to the finish. Downhill was great and then running on the beach, while slower, was so beautiful. This is why we do the sport, it was amazing. The sand ladder is no joke but I just walked my way up pulling on the railings with my arms. The volunteer at the top said there was only .5 mile back to the Finish so I was extra motivated to run uphill on the trail back. The finish was lined with supporter and I was super excited to cross the line. I knew I had done my best with all of the conditions that were presented.

They didn't have an official awards ceremony but I believe I was 2nd in age group and 3rd overall female! This was also the first race where I used the Auto-Multisport mode on my Garmin 310 watch so you can see a complete break-down of each of the legs of the race. What a day!

Ranking: 3rd Overall Female, 2nd in Age Group

Overall Time: 2:38:53"

Reviewed by a: First Time Participant for 2010

Melinda L.
San Francisco, CA

  (02-16-2010)

"A great low-key alternative to the Escape from Alcatraz Triathlon (EFA)... and a whole heck of a lot cheaper too! Early registration is $175, plus there's no lottery to fret about. For those wanting a no nonsense Alcatraz triathlon, this is the one to sign up for.

The major difference in the course from EFA is the bike course. It's a 3-loop course that is ALL hills. Leave your aerobars at home because it's literally up-down-up-down... There are two differences from EFA regarding the swim: (1) unlike EFA, no need to worry about making the last shuttle to the ferry in the morning because the ferries are just a short walk away. (2) The swim ends in Aquatic Park. Personally, I found sighting Aquatic Park a lot easier than trying to figure out where the swim ended along Marina Green at EFA. The short run between the swim and the bike transition area was nice to warm up the legs for the hilly bike. Oh, and the bike transition area was great in that it's covered. "

Reviewed by a: First Time Participant for 2008

Gregory L.
San Francisco, CA

  (10-25-2009)

"The Escape from the Rock triathlon is often referred to as the "poor man's" Escape from Alcatraz triathlon. Basically escape from alcatraz requires a lottery to get into the race, and escape from the rock does not. It's actually a great alternative becuase the course is almost identical, and the registration fee is about half. Alcatraz will set you back $400+ and escape from the rock is about $200. Though I've heard the schwag from alcatraz is cooler.

The race starts with all the participants meeting early in the morning near aquatic park in SF, which is T1. After a few announcements, the whole group takes a walk over to fisherman's wharf where you board the boats for the 10 min ride out to Alcatraz. Make sure to have a spectator walk with you, or be prepared to throw away any clothes, shoes, etc when you get on the boat.

Once they ferry you out to the prison, everyone starts getting in the water. The ferries stop about 100 yards from the official start line (designated by kayakers). Be careful about not missing the start, as the line to jump out of the boat can get a little congested, and you have to swim the 100 yards to the start line. I remember briefly looking back once the gun went off, and seeing some people still jumping off the boat. Once the gun goes off, the basic direction is swim back to SF! There's a boat w/ a large orange buoy on top of it, which is supposed to be your main guide. Honestly though I couldn't see it all that well, and I just aimed for a couple of large apartment buildings above Ghiradelli Square. The target on the swim is the entrance to aquatic park. Be careful though, because of a current that goes towards the golden gate bridge, the organizers recommend that you aim for left of the entrance, otherwise you might risk getting swept towards the bridge.

This was the first time I ever swam from Alcatraz, and it was AMAZING. Water is cold as usual, but once you get going, it's not too bad. There are plenty of people in this race, so you should never feel completely alone in the ocean, and the organization is top notch.

After swimming into aquatic park w/ people cheering, you do a quick transition to running gear for a short 2 mile run out towards chrissy field. Make sure to get all your swim gear bagged up so you can pick it up at the end of the race.

Onto the bike, which is a loop course which basically consists of an up, then a downhill. It's a very spectator friendly bike course since you do the loop 4 (?) times. And it's not a true olympic distance bike course, as it's closer to 18 miles total or so.

After hopping off the bike the run was a lot more challenging than I anticipated. It starts w/ a run out towards the beach on a trail along the side of the road. It was a little frustrating because the trail was pretty narrow, which became a bit of a problem later when people started doubling back on the trail. However other parts of the run including getting to run through a couple small tunnels, hopping over some logs, you know the works. After a drop down to the beach, the last obstable is the infamous SAND LADDER. I had never run the sand ladder before the race, and all I have to say is good thing they have the handrails :). Though tough it was tons of fun, and definitely hope to do it again sometime in the future.

The rest of the run doubles back on the way you came out all in time for a finish over at chrissy field. AWESOME race for being right in SF, great course, and well supported. Will definitely be doing this one again in the future!"

Reviewed by a: First Time Participant for 2008

Dennis M.
San Francisco, CA

  (08-05-2009)

"The course begins with a 1.5 mile swim from Alcatraz to the Aquatic park, where you drop your wetsuit off and grab your shoes and make the mostly flat 2.5 mile dash to your bike. The bike starts with an almost immediate and pretty steep climb to where you'll be doing your hill repeats (47.1mph race top speed, so we're talking steep). 3 loops and 13 miles later you return to transition and head out on the 6 mile run. And what a run it is! Not unlike the bike course, the run begins with an abrupt and steep run up the side of a mountain (stairs). It wanders up and down a bit and then dumps you back down on baker beach, where the turn around is. The beach was a mixture of firm (wet) sand, smooth stones (think river rock) and thick as molasses dry sand. After the 3/4 mile? run on the beach you hit the sand ladder, which was definitely memorable. It was bad, but not horrendous (300 - 400 sandy stairs, depending on who you ask). At the top you end up back on the narrow trail (part of the bike course) and repeat the run in the opposite direction. The old WWII ruins, the coastline, the view--all spectacular. And even though the course was pretty tough I still managed a far faster pace than I anticipated.

The finish line came pretty abruptly (this was the shortest race I've done in over a year, so I paced myself a bit too much and ended up thinking, "that's it? I want more!")

With a couple of exceptions, this was the best race course I've been on (ok, XTerra REAL was more fun, but 2x as difficult).

If you're ever planning to do this race, here are things to watch out for:
1) Keeping this a secret.
2) Scope out parking the day BEFORE. A lot of people parked in one hour zones--or worse--bus loading zones. The signs were small and at 5:30 am, all parking looks choice. (Sunday Meters are enforced in this part of the city.)
3) Another secret.
4) Be prepared to announce yourself as loudly as humanely possible during the bike course--and be prepared for 9/10 people to be deaf. This is a 3 loop course, so you'll be passing people (or will be passed) with massive speed differentials. I saw some scary things...people slamming on their brakes when they didn't have to slow for a turn, people passing on the right, a group of friends riding four abreast, and people swerving all over the place without regard for passing cyclists. (The swim is NOT the most dangerous part of this course!)
5) Transitions. Don't leave your running shoes (or your race number) with your bike. I saw one poor woman 'running' her two and a half miles barefoot with sandy feet.. Ouch. Mine were bloody from sand damage with my shoes on. Drop your shoes in the morning at Aquatic park along with a bag marked with your number/name (for your wetsuit). They'll bring your bag to the finish line for you. Racking your bike: you come in through the main bay and exit through the main bay, so put your bike as close as possible to there. A volunteer told me we run in through the side and out through the bay, so I racked my bike close to the "in" which turned out to be the worst possible spot.
6) Look around during the race--there were no parts that weren't spectacular. Can't wait for next year! "

Reviewed by a: First Time Participant for 2008

Kevin H.
San Francisco, CA

  (06-08-2009)

"Cheaper version of escape from alcatraz, but same great experience. I have just been a spectator, but had friends do it."

Reviewed by a: First Time Participant for 2008

Merrill F.
San Francisco, CA

  (04-23-2009)

"This is an extremely underrated race even though it is essentially the same distance as the ultra popular Escape from Alcatraz. I especially love the format - swim 1.5 miles, run 2.5, bike 13 and run 7.5. The second run is extremely challenging, especially the first half which involves a steep run up to the Legion of Honor. My one complaint is the unimaginative bike ride which is three loops of a four mile course. But overall this is an awesome race."

Reviewed by a: First Time Participant for 2005