Escape From Alcatraz: The Bike

I started with the swim newsletter, which you can read here. Now it’s time to move on to the bike portion of the race.

The newsletter starts out discussing the weather.  This race is normally in June, but moved to March because of the World Cup Yacht Race.   Due to it being earlier, I will have to bring additional layers.  I’m thinking some arm and leg warmers. Not my heavy winter ones, but lighter ones.  These will be easy to pull off if I need too. 

“With temperatures likely cooler than in June, we want to make sure all participants stay warm especially on the bike. Please bring appropriate layers for the bike leg of this race.”

I’ve rented a bike in SF so I won’t have to worry about transporting my bike from Michigan.  Plus, I heard it is better to use a road bike than a triathlon bike.  The newsletter confirmed this:

“When discussing the Escape bike course, 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 road bike and you will be dialed in for those rare aero moments here in San Francisco.”

The first mile of the bike starts out flat, which means I will most likely be very cold.  However, after that, the hills start.  The bike course elevation map (below) shows exactly what I will be facing.  Not only that, unlike traditional triathlons, there will be a significant amount of turning. 

“Within the second mile of the bike course you are climbing. This course is hilly and technical;…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 turning or shifting every few minutes on this bike 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 380 feet. You will come by the Legion of Honor again on your way back to Marina Green.”

 

 

 

 

 

 

 

It appears that one of the changes this year is the removal of aid stations on the bike.  Previous years they had two aid stations.  Given the race is only 18 miles I’m surprised they had two.  I know there is a lot of climbing, but it’s still only 18 miles.  I know I wouldn’t use an aid station.  I don’t like using any course support until I’m on the run.  Exception of course is long-course races.

“In previous years we have had two aid stations on the bike course. After careful discussion and environmental analysis, we have decided to eliminate ALL bike course aid stations. We will however have plenty of water, Cytomax and aid station support at Marina Green. In the past, these aid stations were highly underutilized yet generated high amounts of unnecessary trash. We thank you ahead of time for your understanding.”

The newsletter does provide a mile-by-mile break-down of the bike.  Nice to read over, but I’m most likely going to forget all of that.  The rough asphalt areas are probable the only areas I’ll really remember. 

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

Mile 2 - Get ready to climb to 300 feet. Top off your fuel tank with Cytomax.

Mile 3 - Descending 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 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.

Miles 10 & 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 0.8-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. Ride it like you stole it.

Mile 16 - Downhill past GG Bridge. Stay focused, keep your line as you descend and keep bike in control.

Mile 17 - Continue downhill, be careful on the last downhill on Crissy Field Ave 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.