A Successful Ride
by Jamis Bicycles
#1 - The Accenture Escape from Alcatraz bike segment is all about the hills, several 1/4 mile to 1/2 mile steep (8-9%) climbs. This requires training at and slightly above the threshold limit, in order to build efficiency in this zone, and the ability to recover quickly.
A good training set may look something like this:
· 10- 15 minute warm up at AT (Anaerobic Threshold) -30
· 5 minutes at AT + 5
· 1 minute recovery at AT -20
· 10 minutes at AT -5
· 1:30 recovery at AT -20
Repeat 3 times
· 10- 15 minute high cadence cool down at AT -50
- Brian Smallwood/ Elite Full Throttle-Jamis Athlete
#2 - After mile 2 the climbing starts and the climbs & descents continue until the halfway section which is through Golden Gate Park.
It's definitely beneficial to ride the course before the race even if it's in a car. This will not only show you the hills but the steep descents and sharp turns required. Checking your speed at the bottom is important.
- Scott Stallwood/ Elite Full Throttle-Jamis Athlete
#3 - For most triathlons the swim is not the important part of the race. Alcatraz might be the exception to that rule. Like other races efficiency is critical in the swim to set up for a great bike and run. In the Alcatraz Triathlon, we need to not only be efficient but we need to also make sure we sight more often than we would normally need to in a lake swim or a buoy to buoy swim. This race could have multiple variables that always need to be considered. The fog in the morning can be brutal. The currents and waves can cause someone not paying attention, to make an already long swim.....really long. Be aware of a point that will allow you to quickly pick your cleanest line to shore. Make sure you are efficient, the bike run, is one for the records.
Scott Berlinger
President/Founder
Full Throttle Endurance
Training and Racing
Director of Jamis Triathlon Development
USA Triathlon Level 2 Coach |
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Getting your Bike to Alcatraz 
Sports Basement and TriBike Transport team up to offer two convenient options to get your bike to the Accenture Escape from Alcatraz Triathlon
Capacity is Limited, Sign up Now!
Option 1: TriBike Transport
With this option your bike remains fully assembled and is transported in a large cargo van with other bikes to Sports Basement for the race and returned to you using the same method.
Option 2: Ship to Sports Basement
With this option your bike is disassembled, shipped to Sports Basement and then reassembled at Sports Basement for Escape from Alcatraz. After the race, your bike is disassembled and shipped back to you. If you are not near a TriBike Transport drop off shop, this is your best option. Read More... |
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Jamis Bicycles 
Perfection is a lot like fitness-you can be happy with where you are, but still not satisfied because you know you can do more. And in a lot of ways, that's how we've always felt about our bicycles.
Jamis bikes have racked up dozens of awards, and while we're proud to be recognized as being among the very best, we've never been content to rest on our reputation. This is evident in our all new "game changing" Xenith T-Series bicycles. Designed for nothing else but to bridge the gap from water to run in the fastest time possible.
Visit an Authorized Jamis Dealer today and test ride a Jamis. You may just find your perfect ride. www.jamisbikes.com |
