Some great Alcatraz swim tips from the race director, Terry Davis.
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Some people consider the swim the most difficult part of the Escape from Alcatraz Triathlon. My wife who has done this triathlon more than 5 times says that the swim is the most exciting part of the event. Before her first Escape she was sure that she would never jump off a perfectly good boat. Now she looks forward to it every year. Her fear has been changed to excitement. Don't get me wrong, she still has those goose bumps before she jumps in, but they are now from the anticipation of the cold water below.
The smartest thing you can do on race day is to get set up in the transition area, put your wet suit on up to the waist, and make sure that you have your timing tag, goggles and your swim cap. You can't jump off the boat without them. You can also take your numbered swim bag with water, a banana and - if you are really ready - a cup of coffee. Get on the first bus you can to Pier 3, get body marked and step aboard the San Francisco Belle. You can then relax and think about the great day that you are going to have.
The temperature aboard the San Francisco Belle is quite warm with all of the athletes awaiting the start of the race. Remember to bring fluids on board to stay hydrated, as you will be on board for an hour prior to race start. If you brought things in a race bag, make sure it is well marked with your race number and tie it closed, so your belongings do not spill out. Our volunteer crew will bring your bag back to the Bag Corral at Marina Green.
The start of the race is fast and intense. All athletes (approximately 1,800) will be unloaded from the boat in just six minutes. If you are upstairs, please use the indoor staircases on both ends of the boat to make your way down to the nearest open jump gate. Do not hesitate at the jump gate. If you scissor kick your legs as you hit the water it will help you from going too deep. Jump into an open area and swim away from the boat before making any adjustments to your equipment.
SWIM FYI:
*The temperature of the San Francisco Bay is approximately 55 °F (12.8 °C)
*Full and sleeveless wetsuits are allowed (and strongly recommended), but not required
*Booties and squid lids are allowed
*Make sure that your timing tag is on your left ankle and under your wetsuit (If you lose your timing tag be sure ask for a new one from an official before the swim start)
*Please wear the colored swim cap given to you over your swim hood
*Swim Gloves are not allowed
*Hold on to your goggles as you jump from the ferry - they can pop off as you hit the water
If you feel that you cannot complete the swim or you need the assistance of a kayaker, stay put and put one arm straight up in the air. A kayaker will come to you and discuss your options. It is perfectly legal to grab the nose of a kayak and wait out a cramp, get your breathing under control, etc. Don't hesitate to take the measures you need to finish your swim.
On race day, there will be an extremely strong current carrying you west (towards the Golden Gate Bridge). You will be given instructions race morning on which buildings to spot off of during the swim. You simply swim south towards the buildings used for spotting & let the current carry you west towards the finish. If you aim directly for the swim finish, the tide will sweep you west past the swim finish and a boat will have to pick you up. Swimmers way up ahead of you will be to your right (west) and your natural inclination is to follow them. This is a mistake; do not swim to the west. They are further west because the current has had more time to push them.
Don't waste your energy worrying about sharks and seals. You will be in a large group of boats and swimmers. The sharks rarely come into the bay and stay out in the open waters of the Pacific Ocean beyond the bridge. There are seals that may swim with you, but they have not been known to harm a swimmer.
Training Tips:
*Joe Oaks and Gary Emich, our swim directors, recommend 4 types of training in the book, The Alcatraz Swimmer's Manual.If you have not competed at Escape before, it is a good read.
*Endurance Training - training your body to swim continuously for long periods of time (30 minutes for fast swimmer, up to an hour for slower swimmers)
*Rough Water Training - learning to look for landmarks on the shore and using bi-lateral breathing techniques
*Cold Water Training - prepare your mind and body for this shock by taking calm and controlled cold water dips during the weeks and days leading up to the swim
*Head Training - respect the waters, but do not fear them. Focus on the experience, the company you will be in, and the accomplishment you will achieve.
