Bike Expectations, Tips, and Guidelines The BikeFollowing 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 TipsMile 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.
Bike Expectations, Tips, and Guidelines
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 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.
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