What is Escape from Alcatraz Triathlon?
Steeped in history, Escape from Alcatraz has become legendary in the world of triathlon. Set to take place this weekend 31 May - 1 June, here’s what athletes can expect and why Alcatraz has become such a coveted race.
Most triathletes will have heard of Escape from Alcatraz Triathlon, but most won’t know exactly why it’s so popular. Here’s how the race came into being and what you can expect on race day.
The brainchild of endurance pioneer Joe Oakes, Escape from Alcatraz Triathlon took shape after he competed in the second-ever Ironman in Hawaii in 1979. Two years later, the first Escape from Alcatraz was held as a private event for members of Oakes’ Dolphin Club.
That original race featured a swim from Alcatraz to San Francisco, a bike ride over the Golden Gate Bridge into Marin County, and a run that wound through Mount Tamalpais all the way to Stinson Beach and back.
These days, Escape from Alcatraz Triathlon has evolved into the much-loved event we know today and carved a name for itself in the record books as an iconic test of endurance and grit.
What happens in Escape from Alcatraz?
Launched in 1981, Escape from Alcatraz is one of those events you have to see to believe. True to its name, the race kicks off with an unusual start with a deep water boat jump off the coast of the legendary Alcatraz Island.
Each year, over 2,000 competitors leap from the deck of the historic steamboat San Francisco Belle into the icy waters of the Bay to swim toward the mainland.
Unlike the prisoners who once called “The Rock” home, every triathlete makes it back to shore safe and onto the bike leg.
Once they’re on dry land, competitors face a hilly bike course and unforgiving run through the rugged trails of the Golden Gate National Recreation Area.
The race weekend consists of the T100 SF Pro race on Saturday 31st, while the main Escape Race sets off the next morning on 1 June.
What is the Escape from Alcatraz Triathlon route?
Set against the dramatic backdrop of Alcatraz Island and the Golden Gate Bridge, the race has become legend in the world of triathlon.
Its list of champions reads like a who’s who of the sport, with icons like Mike Pigg, Greg Welch, Paula Newby-Fraser, Simon Lessing, Chris McCormack, Leanda Cave, Emma Pallant-Browne, and Javier Gómez claiming victory over the years.
The race commences off the coast of Alcatraz Island, with all athletes given only eight minutes to vacate the Belle into the frigid 55°F/13°C water (wetsuit hoods recommended).
The following 1.5mi/2.4km swim takes athletes through the strong currents and choppy waters of San Francisco Bay to Marina Green Beach.
Unusually, upon exiting the water the athletes have an option to don trainers for the 0.5mi/800m jog over to the main transition area in Marina Green.
Athletes then transition into the 18mi/28.9km out-and-back bike leg heading west through the city’s steep hills and scenic roads, including stretches near the Presidio and Golden Gate Park.
The final leg is a 8mi/12.8km run along rugged coastal trails and sandy paths towards the turnaround point at Baker Beach Battery.
Aside from the iconic send off, Alcatraz’s most infamous feature is the Sand Ladder during the run leg: a practically vertical staircase of 400 wooden steps snake up the cliff-face. Athletes will need to push to their limits to reach the top on tired legs, before heading back towards the waiting crowd at Marina Green.
With dramatic views and tough terrain, the course is as unforgettable as it is physically demanding.
How do you qualify for Escape from Alcatraz Triathlon?
With limited spots aboard the San Francisco Belle and tight scheduling restrictions, snagging an entry is almost as challenging as completing the event itself. So planning ahead and performing well in qualifying events is key to earning your place in this iconic race.
Most participants are selected via a lottery system which typically opens in the fall (autumn) for the following year’s race.
To improve your odds, athletes can compete in official Escape Series qualifying races throughout the year, with top finishers guaranteed entry. While past participants with strong results could also be in with the chance of priority registration.
For more legendary races, check out our list of the best Ironman-distance triathlons for beginners.
Kate Milsom
Freelance sports journalist 
