Congratulations! You have been selected in Round 1

"Dear Perry, congratulations! You have been selected in Round 1 of our 2012 Escape from Alcatraz Triathlon Lottery."


Woohoooo....email w/ those words had to be the BEST news and email of the week for me!   So excited . . . selected in round 1 of lottery too! Guess I best be hitt'n that pool in the very near future.


Congratulations to everyone else who was selected as well.  And special congrats to those of you who will be doing this race for the first time ever.  IT'S AMAZING and you will LOVE it! Don't be freaked about the swim.  The sharks don't bite....swear! 


If you're new to my blog, I've journaled my incredible experience with this race for the past four years and have included quite a few training tips that might help you out.  Some video tips of the swim as well, which was my biggest fear my first year...now it's my favorite part of the entire race.


Woohoo!! Let the fun begin! 

Swimmers Jumping Off Boat....Insane View from 3rd Floor of Belle!

What a great view I've never seen in previous video clips.  Check out 33 seconds into it and you see a swimmer get clobbered by another...Ouch!

My Escape From Alcatraz Triathlon Swim in 6 Minutes!

I decided to video the swim this year.  Definitely created a bit more of resistance having the camera strapped to me, but so fun to have it on video now!

Pics from 2011 Escape from Alcatraz Triathlon

Ran across these online.  Some great snaps!

7x7.com: Scenes of the City: Escape from Alcatraz Triathlon

I escaped from the island of Alcatraz!!

More to come....I'll provide another post w/ summary, but just wanted to post something quick to say I out-swam the sharks and made it to shore, and did the bike and run as well.  It was a great day.  Currents were crazy fast a huge chunk of racers (including me) overshot the finish and first sense of panic I've ever felt w/ the swim as I saw Golden Gate Bridge getting closer and closer.   My cousin Kristen did awesome.  I video'd the swim and leading up to swim on the boat, so will post that later as well.

5 Days Away til the Big Jump!

Oh man, it's down to the wire now. In 5 days we'll be jumping off the boat into the kind of, sort of chilly waters and maybe a current or two, sea lion or three, of San Francisco Bay. The swim training has been excellent. Torn calf muscle has definitely put a bit of a snag on the running and bike, but after my run and bike this weekend (after two weeks of no biking or running), the calf is feeling great. I won't be winning any records and this might be the most painful of the four years I've been doing this race, yet I'm still just as excited to be doing this amazing race. I'd write a bit more, but clouds have cleared for about 5 minutes in Seattle, so I'm heading down to the lake for a bit of a plunge.

Have a great taper week to anyone else doing the race and hoping to get another post in before I head South on Friday!

Great Clip on the Start of the Swim from 2010 Escape from Alcatraz Triathlon

19 Day!! No Way!!

I cannot believe the race is only 19 days away!! The running has been a bit of a challenge w/ a small tear in my right leg calf muscle....but it's on the mend and one treatment of 'active release' by a great chiropractor has done wonders.  Another session scheduled for tomorrow. 

Swim's going great.  Personal best in speed occured last week w/ 25 yards in 35 seconds....for this slow poke...that's good in my book.  Still can't believe the currents are supposed to be 5mph on race day.  If I don't make it across the moving river w/in 50 minutes....I'll be swept out to see...how dramtic is that. :)

Biking is the weekness and need to move from spin class to the actual bike.  Bike is tuned and ready to go, so it happens this week.

I guess I should start sleeping w/ the windows open and taking cold showers to prep for the chilly waters that await.

A bit of an Adrenaline Pump!

2004 Olympics triathlon silver medalist Bevan Docherty of New Zealand lives up to his motto of "He who wants it most wins!" Here, he sprints from behind to clutch victory from the grasp of compatriot Kris Gemmell at the 2005 New Plymouth ITU World Cup triathlon.

38 Days til Swimming with the Sharks!

I honestly can't believe the race is only 38 days away.  Oh my word!!! Training is going well.  A bit of a pulled hamstring over the past month, but last 7 days has been great with no pain.  Swims are going well.  Biking needs to happen more.  Not enough hours in the day to get the amount of training in that I would like, but that's kind of the usual story.

I heard today that the current is supposed to be 5mph on race day and if we don't make the swim w/in 50 minutes we'll be pushed out underneath Golden Gate Bridge and then will need to be picked up in a boat and brought back to swim finish!  Now this is from one source, so I won't stress about it too bad.  All four of my swims have been under 40 minutes, so I should be good! We'll be swimm'n in a river though!

Alright, sorry for such a quick note, but thought it was better than no note....right?  :)

Happy training for anyone else doing the race!! I'll write more later.

Hot Off The Press From Escape From Alcatraz Triathlon Headquarters

Bike Expectations, Tips, and Guidelines

  

The Bike

Following your cold but successful swim from Alcatraz and a quick warm-up run to the transition area at Marina Green, you are now ready for the second leg of your ESCAPE - the Bike.

The first important fact to mention is there is no advantage to riding a triathlon/time trial bicycle on this particular course. Kona coast Yes, San Francisco No. Aero bicycles may look cool but you can still look cool and have better handling skills on a traditional road configuration. If you must, you can add a tiny pair of aero bars like the Vision Mini TT clip to your bicycle and you will be dialed in for those rare aero moments here in San Francisco.

The first mile of the bike course is flat so after you ride by all those cheering family and fans of yours take this time to rinse your mouth, get that Bay out of your mouth and start this leg off with properly with some Cytomax. Start fueling up now before the Golden Gate Bridge and those HILLS!

Within the second mile you are climbing. This course is hilly and technical; we strongly advise that you get your bike tuned up prior to arriving in San Francisco. Make sure your shifting components are running smoothly and make sure your brakes are true and centered with fresh brake pads. Sometime in mid-May change out old tires for new tires, give yourself time to ride on them, but still have good tread on June 5th. Sports Basement will have a booth in the Expo and has a retail location less than a mile away from the Registration/ Expo area and has passionate bike technicians who will help you for any last minute adjustments or equipment.

There is 1200 feet of climbing and descending on the bike course as well as ten left hand turns and ten right hand turns over the 18 miles, so be advised that you will be either turning or shifting every few minutes on this bicycle course. By mile 2.5 you have climbed from sea level to 300 feet. At mile 5.5 you will reach the Legion of Honor, the highest point of elevation on course at 370 feet. You will come by the Legion of Honor again on your way back to Marina Green.

In between the Legion of Honor and the entrance to Golden Gate Park there is some rough asphalt, especially by the Cliff House. Use caution and stay in control. It is a good idea to wait to pass until GG Park. There are many miles of new asphalt in Golden Gate Park. Take this time to enjoy the new road and enjoy the beauty around you.

A note on passing: If you need to pass, do so on the left and courteously advise the fellow athletes about your overtaking course as you pass. If you pass on a downhill, remain in control and use caution when passing. If you pass on the uphill, make sure you have what it takes to complete the pass in a timely manner. And keep in mind the best and safest way to gain position within your age group rank is during the run. Do not cross the yellow line as the road serves as out and back for the bike course. Do not endanger any other person, either another athlete or volunteer. Please remember to thank the volunteers for their time and support.

We want each and every one of you to complete the bike course, but with every event there are limitations to how long we can have the roads closed. You must complete the bike course by 10:30am. Those still on the course at this time will be picked up by our sweep/sag vehicle. You will not be disqualified. The sweep/sag vehicle will drop you off in the last mile of the bike course where you can complete the bike and continue to the run.

Congratulations you have now completed the swim and the bike! One leg left - the RUN. Look for information on the Run course in our next newsletter on April 14.

Please remember to view and print the COURSE MAP and bicycle ELEVATION CHART available on our website. Also, check out the instructional videos located in our RACE TIPS section of the website.  

Mile by Mile Bike Course Tips

Mile 1 - Spin your legs out, take in 100 calories.

Mile 2 - Get ready to climb to 300 feet.

Mile 3 - Decending and climbing stay focused, keep your line.

Mile 4 - Climbing, conserve energy, stay in saddle.

Mile 5 - Still climbing to Legion of Honor. Get out of saddle as you make it to the top.

Mile 6 - Rough asphalt immediately after Legion of Honor.

Mile 7 - Smooth asphalt, good time to take in Cytomax and ZipVit Gel prior to downhill.

Mile 8 - Rough asphalt by Cliff House, enter Golden Gate Park.

Mile 9 - Gentle climb up MLK Drive, good time to push the pace. Take in calories if comfortable.

Miles10&11 - Gentle downhill take in 100 calories, take in beauty of GG Park. Don't miss Buffalo on right side of JFK drive.

Mile 12 - Tough 8-mile climb from Balboa and Great Highway to VA Hospital.

Mile 13 - Downhill and uphill pass Legion of Honor again.

Mile 14 - Downhill through Sea Cliff neighborhood. Keep your line, stay in control.

Mile 15 - Final climb up to GG Bridge.

Mile 16 - Downhill past GG Bridge.

Mile 17 - Continue downhill, be careful on the last downhill as you enter Crissy Field area.

Mile 18 - Spin your legs out, don't push too high a gear, take in 100 calories, visualize your transition routine.

  

Let the spinning begin!!

Hour spin n hour spin this morning. What are you doing?


- Posted using BlogPress from my iPhone

Swim Expectations, Tips, and Guidelines for Escape from Alcatraz Triathlon

Just received this from the race organizers....first sign that the race is getting CLOSE!!! Swam my first mile this week and it went pretty well (minus a few breaks I had to take along the way).  Baby steps right.

The Swim On Sunday morning June 5th, you will rack your bike and board bus shuttles at Marina Green to take you to the Start Boat, the Hornblower's San Francisco Belle.  Here you will receive your timing chip and board the boat.  Athletes will be organized by age group according to the Race Staff (more details on this in our May 12 Newsletter). You will have a numbered plastic bag, given to you at packet pick-up that you will be able to leave on the boat to contain any small items you bring/wear (i.e. light sweat suit and shoes) on the boat but do not want to take with you on the swim. Do not bring valuables such as iPods and wedding rings, and try to keep the items left in your boat bag to a minimum.  This bag will be transported back to Marina Green for pick-up after your finish (more details on this in our May 12 Newsletter). For the boat cruise out to the start of the race, wear a light sweat suit, light shoes or sandals and even those light running gloves you use on those winter runs. Keeping your hands warm is important while cruising to the swim start aboard the boat. You don't want to bring too much so be efficient in your packing for the boat.  Don't put your wetsuit on too early as this will have you potentially overheated. You will have plenty of time to put the wetsuit on while on the boat. Booties are allowed during the swim; gloves are not.  Bring two pairs of goggles if you have them in case one breaks.  A personal swim cap (latex is best) in addition to the one you receive in your race packet is suggested; one swim cap is ok but two will give you a little more warmth.  Personal silicon caps under the latex cap you must wear on race day doesn't work too well as the materials are slippery on each other and athletes loose time messing with goggles and cap while bobbing in the Bay.  A neoprene cap (aka a 'squid lid') is an option but any time you cover the ears you lose 30% of your balance and you have a tendency to lose the 'feel' of the water.  All athletes will start in order of age group or division as dictated by race staff and position on boat.  The start will last approximately six to seven minutes for all 2000 participants to jump from the start boat and begin the race.  When you jump from the boat into the water, it is a shock to your system. Be prepared for the cold water and if you have time on the weeks or days prior to the race, you may want to go to Aquatic Park by Ghirardelli Square and get in the Bay for 10 to 20 minutes to feel the water temp or take a few showers or soaks in cold water.     The water temperature will be approximately 53-54 degrees Fahrenheit and there should be minimal chop because the race will start prior to the winds picking up. The current on race morning will be pulling participants west (towards the Golden Gate Bridge). As a result, as participants 'swim across the river' left to right, they will be 'pulled' in the correct direction to end up right in front of the St Francis Yacht Club adjacent to the swim exit.  For information on sighting during the swim, view theinstructional video on the Official Event Website.  Make sure you take the time to enjoy this experience of swimming from Alcatraz. Approximately five to ten minutes into the swim we suggest you roll on your back to make sure you are making some movement and not stuck in a swirling eddy current keeping you from leaving the Rock. This will also give you the opportunity to take in the moment and beautiful sights of Alcatraz and the San Francisco skyline. Yes there is marine life in San Francisco Bay including sharks, seals, and sea lions. The half-dozen different types of sharks San Francisco has within the Bay itself are small, three to four feet in length, and hang out well below the surface of the water.  Despite rumors, these sharks are not interested in Escape Participants.  Larger sharks do live outside the Bay where it is saltier; sharks of any significant size do not come in the Bay because it is comprised of brackish water (half salt and half fresh water).  San Francisco Bay has 500 miles of Sierra snow melt running into the bay, so between the fresh water and the silt, the big sharks stay away from the Bay's waters.  Harbor seals and sea lions may come by to see what swimmers are up to due to their curious temperaments, but the sheer numbers of swimmers keeps them at a distance.  If you need help while swimming, there will be over 100 water craft in the Bay to assist you.  Should you simply need a minute or two to rest and re-orient yourself, you can hold on to the bow of a kayak, get settled, rest a minute and keep going as this will not DQ you.  If you need to be repositioned you will be put on a small boat and repositioned.  Listen to and abide by the aquatic personnel in the water craft, kayaks, Jet Skis and boats as they are there to assist you and keep you on course.  There is a one-hour cut-off time for the swim. Anyone not finished after 60 minutes, will be picked up and assisted to shore where they will be allowed to finish the race without penalty.        Swim Exit Transition and Short Run to Main Transition When you are finished with the swim, you will want to get your wetsuit off as soon as possible. The longer you have the wetsuit on the harder it is to get off when the water drains out of the suit.  You will have a gear bag waiting for you at the mini-transition area near the swim exit.  (This bag is given to you during packet pick-up and turned in to Race Staff on Sunday Morning before the swim when you rack your bicycle. More on this process in our May 12 newsletter).  In this bag you should have a small towel, maybe a small bottle of water to rinse, a small bottle of Cytomax and a light pair of shoes to wear during the short transition run from swim exit to the main transition at Marina Green. Leave your wetsuit, goggles, and swim cap in this bag.  Like the boat bag, this bag will be available in the bag corral at Marina Green following the race.  Yes the Pro's and Elite Age Groupers sometimes go shoeless and wear the wetsuit to the Marina Green transition but here's why:  1) They are participating for the prize money and 2) Keeping the wetsuit creates extra time to promote their wetsuit sponsor. As an age grouper, comfort should be your main focus; running bare foot for a half mile will trash the soles of your water logged feet.    At this point, you are ready to transition to the bike.  Look for bike information and tips in our next newsletter on March 31.

95 Days til RACE DAY...Let The Training Get Serious!

Today is March 1st and it's the official 'buckle up Perry, the Escape from Alcatraz Triathlon is just around the corner' day!  Today I kicked off the official start of training w/ a great P90X workout this morning of Arms and Shoulders followed by the Ab Ripper!! And then post work it was hot yoga!  Felt awesome and tomorrow morning it's 7 miles on the treadmill and then possibly my first swim since last summer.  I hope I haven't forgotten how to swim. :)

I can't believe this will be my fourth year doing this incredible race.  I'm truly blessed to be able to do it AND so lucky to have been selected every single year via the lottery.  Guess it was meant to be.

Kristen & me pre-race 2010

I'll also be doing the race with my cousin Kristen. Her story is incredible! She came to cheer me on along the sidelines for the first two years and then she got a wild hair to throw her name in the hat for last years race, having never even competed in a triathlon...let alone the most trecherous one.  And she gets selected, trains like a rock star and did an incredible job last year in the race! From sidelines cheerleader (which was awesome btw) to rock star competitor in one year...amazing!  She's a true inspiration to me! And I'm so glad she got selected again this year.  She also did 8 or so other triathlons last year, in addition to Escape from Alcatraz Triathlon.

A few of your have been inquiring on the P90X program complimenting the tri training.  Send me a note or leave a comment if you would like more information on it. It will make your core strong beyond belief and I was able to get personal bests last year in the bike, run and swim portions as a result and am certain it's because I threw P90X into the training mix! 

Stay tuned and for those of you who are doing the race as well, good luck w/ the training and HAVE FUN with it! 

You are never too old for triathlon

Once you reach 40+ (might as well lump in 39, too), you’re just over the hill and too old for triathlons.


Just ask Liz Pittinger, Harry Chapman and Roger Brockenbrough. Ranging from 39 years old to 77, these “older” athletes are proving there is no age limit in endurance sports!


Liz Pittinger, 39, went from her first swimming lesson to practicing with one of the top master’s teams in the country in just a few short months. She captured gold in the 50 free and 100 IM after surviving stage I breast cancer after going from zero to 4000 yards a workout in less than a year.


Harry Chapman, 59, was waking up one morning and realized his pants really were size 44. That led him to do putting on a swimsuit. “I was completely out of place,” he says now. Two years, close to 100 pounds and thousands of laps later, here he is at the same pool on yet another Sunday. At age 57, Chapman picked up the dreaded 1st leg of triathlon and used it to drop 100 pounds.


Roger Brockenbrough, 77 in 1985, at age 51, started training for triathlons. “I soon found that in spite of my non-athletic background, I really liked the training, meeting others who were getting involved in the sport, and competing.” Over the past 25 years Brockenbrough has competed in 200 triathlons (8 ironmans) and duathlons, winning 31 national medals and 20 world medals.


What’s the point you may ask?


Triathlon (or the sports as individual efforts) is timeless. No matter what your age is or ability, if you are upwardly mobile, you can run a triathlon. After all, isn’t the Ironman mantra “anything is possible”? Heck, they even have division for disabled participants. Pittinger and Chapman each were looking for ways to get on track with their health and chose swimming. Chapman incorporates biking as well and look where he is now, 100 pounds less of a man.


Don’t let anyone tell you that you cannot do it because you are “too old” or you can’t swim as well as you think you need to. Triathlon is a great avenue for health and exercise in a competitive atmosphere without worrying about injuries from contact sports (swim wide at the swim start to avoid that free-for-all).


As always consult a physician but if you are on the fence about training for a triathlon because you think it’s a “young person’s sport”, think again and get in there!


Source: Ryan Falkenrath at falkeetriathlon.blogspot.com

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Location:Alcatraz

Great Video Photo Book of Escape from Alcatraz Triathlon 2010

I ran across this on youtube today and thought I'd share!!  For those of us racing in June, this clip will get us excited for what lies ahead!!  Anyone start their training yet?

Video: Back in the day Jack LaLanne swam from Alcatraz to San Fran handcuffed

As you probably know by now health and fitness guru and pioneer Jack LaLanne died over the weekend at the age of 96 in Morro Bay, California.

Not only did he swim length of the Golden Gate Bridge while toting 140 pounds of equipment but in this old video he swam from Alcatraz to San Francisco handcuffed.

For any ones who ever considered racing the Escape from Alcatraz triathlon the notion of jumping into the frigid waters of the Bay may seem like a taunting feat, but just consider that LaLanne made that exact same swim years before the race ever existed and he did it handcuffed.

LaLanne said, “People thought I was a charlatan and a nut. The doctors were against me — they said that working out with weights would give people heart attacks.’’

“When I first started out, I was considered a crackpot. The doctors used to say, ‘Don’t go to that Jack LaLanne, you’ll get hemorrhoids, you won’t get an erection, you women will look like men," he added. They were of course all wrong. 

Just watch the video below.

Sources: Everyman Tri and CNN

Addict-turned-Ironman swims, bikes and runs from Idaho prison to world championship race

What an amazing story.

The Republic - Addict-turned-Ironman swims, bikes and runs from Idaho prison to world championship race

He now does motivational speaking as well as triathlons.  His site is trueambitions.com

Happy New Year!!

Happy New Year Everyone!! Wishing you a year filled with an abundance of joy, love, peace and laughter AND maybe a triathlon or two! 


Clip below is from the annual new year's polar bear plunge in Seattle.  I normally jump in, but this year decided to have fun w/ the new video camera from Santa.