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Ready for Race Day: Nutrition Tips to Keep in Mind 

Escape From Alcatraz Triathlon does not start at the Jump on June 11th. The weeks and months of training leading up to the event are vital for a safe and successful race. Don’t know where to start? Below are some general tips and information to consider when training for Escape From Alcatraz Triathlon. Every athlete is different, so there is no “one size fits all” nutrition plan or routine that everyone can follow. It is important for you to understand what your body needs and to consult a medical professional to find the best nutrition and training plan for you.  

    • Carbs are your friend. Your body stores carbs as glycogen in your muscles & liver, a crucial source of energy when you exercise. Another "quick fuel" form of carbs are refined carbs - food/sugars eaten during exercise.    
    • Well-trained endurance athletes have roughly a 2-hour window before glycogen (energy) stores are depleted during intense exercise.   
    • Eat enough protein to aid your muscles during training, but don't overdo it. The average person needs 1.2 to 2 grams of protein per kilogram of body weight each day. Seek out lean protein in your meals, and don't forget about sources like eggs or legumes. Consult with a nutritionist for your optimal plan. Keep a food diary, and track how foods make you feel.   
    • Eating sugary or starchy foods within 30 minutes of starting your workout may make you more dehydrated.   
    • Hydrate, hydrate, hydrate! This should be a daily mantra. Don't wait until you're parched to sip water.   
    • The day before the race, ideally lunch will be your largest meal of the day. Go easy on the salt. Keep dinner light, easy to digest, and high in carbs.   
    • On race day, eat your last meal 3-4 hours before you jump off the boat to give your stomach & digestive tract enough time to empty. Avoid fatty foods as it could upset your stomach.   
    • Sleeping burns precious calories. Many athletes set their alarm clocks between 2-3am on race morning so they can eat an easy-to-digest breakfast of 600-800 calories. Eat, go back to sleep, and awake with your glycogen stores topped off.  
    • Given the distance of this race, less is more when it comes to eating close to the start or during the race. Don't overdo it, but take comfort in knowing there will be isotonic available to assist with your post-race refuel.   
    • As an Escapee, you will have access to a full post-race meal with a mix of carbs, veggies, and lean protein to help you recoup after you've Escaped.  

    Keep an eye out for next week's newsletter and don't forget to follow us on social media for the latest news regarding all things Escape!


     The Escape From Alcatraz Team  

    Sponsor Highlight
    Charity Highlight

    Every three minutes a food allergy reaction sends someone to the emergency room, yet there is a lack of treatment options for individuals living with this serious disease. This threat currently impacts daily life of 32 million Americans and their family members. Imagine going to school, work, vacation, etc., always on guard for something that could kill you. As the nation’s leading patient advocacy non-profit for individuals with food allergies and the largest private funder of food allergy research, FARE (Food Allergy Research and Education) is excited to partner with the Escape from Alcatraz Triathlon to further our vital mission. Through transformative research, education, and advocacy, FARE’s goals are ambitious but straightforward: (1) to accelerate the pace of innovations to prevent, diagnose, and treat food allergies; and (2) to empower food allergic individuals to confidently manage their disease. To learn more about FARE visit us at https://www.foodallergy.org 

    Want A Chance to Bypass the 2024 Random Drawing? 

    Try your hand at The Luck of The Draw by registering for the 2023 ESCAPE Aquathlon! Participants with the top 5 swim times in this year's Aquathlon will be automatically granted “The Luck of the Draw”. The 5 Participants will have the opportunity to skip the Random Drawing process for the Escape From Alcatraz Triathlon and will receive an invitation to register for a race entry into the following year’s Escape From Alcatraz Triathlon.

    **This is a paid entry into the Escape From Alcatraz Triathlon, NOT a complimentary race entry.**

    Event Site 
    The event site is located at Marina Green near the intersection of Marina Blvd and Scott Street, adjacent to St. Francis Yacht Club. 
    Click for Map 
    Travel to San Francisco, CA 
      - San Francisco International Airport (17 miles from event site) 
      - Oakland International Airport (25 miles from event site) 
    Ground Transportation 
      - San Francisco is a bicycle friendly town MORE>> 
      - Great public transportation MORE>> 
      - World famous Cable Cars MORE>> 

    June 10 – 11th is shaping up to be a busy weekend in San Francisco! If you haven't already, get your rooms booked soon. View the Lodging page on our website for more information.  



    April 5: #1 Welcome  

    April 12: #2 Jump: Race morning, Jump instructions  

    April 19: #3 Swim: Swim expectations, tips and guidelines  

    April 26: #4 Nutrition and Hydration 

    May 3: #5 Bike: Bike expectations, guidelines  

    May 10: #6 Run: Run expectations, guideline  

    May 17: #7 Start List + Transition Tips: What to expect in Transition   

    May 24 #8 Must Know Info: Athlete Guide + Recovery 

    May 31 #9  Friends and Family: Viewing, parking, local activities   

    June 7: #10: Last-minute reminder: Race weekend info, schedule  

    June 14: #11 Post race: Survey, results, photos