Fitness
Escape From Alcatraz Triathlon: A Grueling Race to Swim-Bike-Run
Any race on the pro triathlon circuit can be expected to test the outer limits of human endurance, self-induced punishment, and nutritional supplement sponsorship. But only one has a starting line that would’ve made Al Capone and George “Machine Gun” Kelly pee their Speedos. That honor belongs to the Escape From Alcatraz Triathlon (EFAT).
On Aug. 14–15, the annual Escape From Alcatraz Triathlon turns 40—fully afloat in the wake of 2020’s canceled event, due to the pandemic, and still the scariest three-part race named after a former maximum-security prison.
“That first jump is a pretty shocking jolt every time,” says professional triathlete Ben Kanute, EFAT’s reigning three-time champion, about the start of the race.
That infamous start has competitors leap into San Francisco Bay from a passenger ferry parked near Alcatraz Island. That’s followed by a breathless 1.5-mile swim to the deceivingly distant Marina District shore of San Francisco through dark, choppy, 55- to 60-degree water with treacherous currents and the odd laughing sea lion. “You really have to mentally prepare yourself for that swim,” says Kanute. “It’s sort of a free-for-all out there at first. Then things start to settle down and just go kind of numb—including your hands and face.”
During the famously “escape-proof” offshore prison’s years of operation (1934–63), numerous Alcatraz inmates graciously pretested this first leg of the triathlon course during over a dozen breakout bids from the Rock. All were unsuccessful (many fatal), except possibly for one 1962 attempt by three inmates who either made it all the way across the bay without a trace. Or didn’t.
“We do not recommend this to be a participant’s first triathlon,” says Jennifer Lau, VP of Action Sports for event-runner IMG, which will also be launching its inaugural Escape Aquathlon race (Aug. 14) that same weekend, consisting of an abbreviated 750-meter bay swim and 5K run. “The open-water swim is like no other in the world, and one of the most difficult in the sport,” says Lau. “It’s like crossing a rapid racing river with millions of gallons of water flowing out under the Golden Gate Bridge.”
Off the Rock
The remaining two-thirds of the triathlon include touring some of the prettiest corners of San Francisco’s Presidio and Golden Gate National Recreation Area at top speed on an 18-mile bike course full of brutal hills and turns, and running a punishing eight-mile multiterrain course on pavement, grass, dirt, beach and a nasty set of cliff stairs called the Sand Ladder.
“At the Sand Ladder, you’re basically running up a steep, giant dune,” says Kanute of the 200-plus primitive wooden slat steps awaiting wobbly triathletes at Baker Beach. “It’s another part of this race where you just have to accept that it’s gonna hurt.”
Conceived during the early years of triathlon competition as a shorter, meaner alternative to Hawaii’s Ironman slog, the first Escape race was held in 1981 with zero fanfare. A small pack of neoprene-less first-generation triathletes knocked out a swim from Alcatraz, followed by a former version of the course that sent cyclists across the Golden Gate Bridge into the grueling hills of Marin County and a run on the notorious Double Dipsea trail leading up and down Mount Tamalpais, the region’s highest peak.
Now entirely based in San Francisco, EFAT’s cycling and running courses have changed over the years. So have the number of participants, ballooning from an original 200 mainly local competitors to 2,000 triathletes from more than 50 countries. A random draw system was put in place to handle the triathlon’s 10,000-plus applicants, who may have as low as a 30 percent chance of getting in. This year’s inaugural Aquathlon lead-up race is meant to appease some of the overflow.
What hasn’t changed about the triathlon in its historic 40 seasons?
“I think probably just the whole feel of it—the incredible challenge, the unpredictable conditions, the amazing setting and vibe, and obviously that swim. It’s really one of the last classics in the triathlon world,” says Kanute, a Rio Olympian who’s aiming for a men’s record fourth-consecutive EFAT title in a winner’s circle that includes many of the biggest names in the sport over the past four decades.
“Whether you’re going for first or 500th place,” the top-seeded triathlete adds, “it is still one tough race.”
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The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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