2013 Escape from Alcatraz Triathlon | March 3, 2013 | San Francisco, CA
January 24, 2013

You are receiving this email because you have registered as a participant or have expressed interest in the Escape from Alcatraz Triathlon. This newsletter will continue to be delivered to you regularly until the start of the event. Each newsletter will contain very important information to help make this event successful and safe for everyone involved. Please read each one carefully.

In this newsletter, we discuss the NUTRITION!

Participant List
A Participant List is now available on our website. Please review your information to make sure it is correct. Note: Per USAT Rules, your age is shown during calendar year, NOT on race day.


We will have water, Cytomax and Muscle Milk on course during the race. It is always advised to train with the same nutrition and hydration offered on the course.

Performance Fuels: Cytomax® and Muscle Milk®


Cytomax As the official on-course sports drink of the Escape from Alcatraz Triathlon, Cytomax® has proven to deliver results since 1989! Cytomax contains the Advanced Carbohydrate System (ACS), which incorporates multiple fuel-energy sources, including our proprietary, acid-buffering alpha-L-Polylactate. The ACS takes advantage of the body's ability to transport and deliver different carbohydrate sources through multiple unique pathways. In addition, Cytomax contains vital electrolytes - including sodium, potassium, magnesium and calcium for optimal hydration.


In order to ensure maximum performance and a more enjoyable race experience, it is highly recommended that you use Cytomax well ahead of the actual event, testing it during your training sessions. You'll be confident that your nutritional protocols are dialed-in for your body and you will be well versed on how Cytomax responds in your stomach.


For best results on race day, the following protocol should be followed:

  • Consume 20 fl-oz 1-2 hours prior to the start of the race.
  • While on the bike, consume 5 fl-oz every 15 minutes for optimal performance.
  • During the run, drink as needed. Cytomax will be stationed on-course.

As a triathlete, you understand how important it is to fuel your performance by consuming carbohydrates to keep muscle glycogen at optimal levels. However, with such an emphasis on carbohydrates, many triathletes overlook their intake of quality protein immediately post training & competition. Consuming high quality protein will help you recover faster so you can ultimately perform better.


Muscle Milk  

The Official Protein Beverage of the Escape from Alcatraz Triathlon, Muscle Milk®, takes the guesswork out of high performance nutrition, delivering a precise blend of high-quality proteins, complex carbohydrates, functional fats, plus vitamins and minerals in a lactose free formula.


Muscle Milk provides a blend of complete proteins including fast-acting whey and slow-digesting casein. The blend of high-quality proteins in Muscle Milk provides a rich source of amino acids that help support muscle tissue recovery.


For optimal results, Muscle Milk should be consumed within 30 minutes post training/competition. Additionally, Muscle Milk can be used in the following ways:

  • As a convenient, on-the-go meal replacement option
  • Provides sustained energy
  • 30 minutes prior to bed to help feed your muscle tissue with a rich source of amino acids during sleep

(See label for more details)  



A note about gels... We do NOT allow gels on course.  This is due to strict rules in the local, State and National Parks where we swim, bike, and run.  We do allow more solid items such as Energy Chomps and Energy Bars, but there is NO LITTERING on course and if you are caught, you are subject to a disqualification. Please help us keep San Francisco clean so they will continue to allow up to hold this race in their beautiful city.  



The CytoSport™ Story


CytoSport, Inc. is one of the largest sports nutrition companies in the U.S. and provides high quality nutritional products to help athletes and active lifestyle individuals achieve their peak performance potential. Founded in 1998 by father and son duo Greg and Mike Pickett, the family-run business wholly owns its NSF International GMP for Sport™  Registered manufacturing and packaging facility in Benicia, California.


The CytoSport team is dedicated to working with sports scientists, coaches and trainers to redefine protein-enhanced products to promote workout recovery, lean muscle growth and sustained energy.  CytoSport helps in building athletes from the inside out™  with a complete line of powders, shakes and bars and is the parent company to Muscle Milk®, an award-winning protein line used by professional athletes, collegiate athletic departments and fitness enthusiasts everywhere. 

Our products are designed to help you live healthier and deliver the nutrients your muscles need to help recover and refuel after any workout.   For more information on our complete line of products or the CytoSport story, please visit www.cytosport.com


Your Friends or Family Can Still Escape!
Did you or someone you know miss out on the lottery? There are still opportunities to get in the race:

1. Fundraise for one of our participating Charities to earn a spot
2. If you are a C-Suite executive, participate through CEO Challenges

We Need Volunteers!
Volunteers This race would not be possible without hundreds of amazing volunteers!
There are many opportunities and roles as a Volunteer within this great race.  Some of the "best seats in the house" belong to our amazing and helpful volunteers.  And did you know that volunteering can INCREASE your chances of being selected in next year's lottery! 


We Want Your Story!
Do you have an interesting or heartwarming story about your participation in or your relationship with the Escape from Alcatraz Triathlon? have you overcome impossible odds to join us on race day? Are you celebrating a milestone during the event? We want to hear your story!

Please email shelbi@spinpr.com with details!

What's Next?
2013 Escape from Alcatraz Triathlon e-Newsletter Schedule
  • January 10 - "Welcome"  
  • January 17 - "The Swim"
  • January 24 - "Nutrition"
  • January 31 - "The Bike"
  • February 7 - "The Run"
  • February 14 - "Race Weekend: Friends & Family"
  • February 21 - "Race Weekend: Must Know"
  • February 28 - "Last Minute Reminders"
  • March 21 - "Race Recap"

If you missed any of the newsletters, please visit our NEWSLETTER ARCHIVE 


IMGFor the past 19 years, IMG Worldwide has proudly owned, produced, and managed the Escape from Alcatraz Triathlon. This event is a marquee event within IMG's established portfolio of global endurance events, which includes the London Triathlon, Triathlon Alpe d'Huez, the Barcelona Triathlon, the Beijing International Triathlon, and more.
For the fourth year, IMG welcomes Bill Burke and his race team as the official Race Director of the Escape from Alcatraz Triathlon.
IMG Worldwide | 12400 Wilshire Blvd | Los Angeles, CA 90025