Success Story: Sean Langley

July 31, 2024

Sean has been working with HEAL since early 2019 after attending our Palm Springs Training camp. After 6 years in the sport, including training for the Ironman three times but having the race canceled twice, Sean finally had the opportunity to complete it in 2022 and was looking for something a bit different. Enter the Escape from Alcatraz Triathlon. Escape from Alcatraz is one of those iconic / bucket-list races. Not because of the distance/duration but because of all the challenges it presents from a cold saltwater swim often with a hefty current, to a hilly bike course and a run that includes a “sand-ladder”, this race is not your typical triathlon. As a coach, these unique elements excited me because training for this race would be different. Sean got to put the tri bike away for a bit and train on the trails, up & down stairs and had to up his swim game as well. This training block was more about skill development than speed.

I signed up for Alcatraz because I enjoyed previous travel to the Bay Area and it’s not a traditional triathlon. I wanted a challenge, something new to re-ignite the triathlon spark. Alcatraz did not disappoint. After a brief shuttle ride we were on the San Francisco Belle heading into the Bay. The boat circled Alcatraz and settled into position. Time to jump! The water was about 15C, maybe less, and I was happy I was wearing my thermal socks (don’t try anything new on race day, except thermal socks- right coach?!). We had a 2.5 knot (strong) current helping us get back to shore, 1.5 miles away. Despite swallowing some water due to the prevailing waves, I managed to sight off the golden dome of the Palace of Fine Arts, which remained visible throughout. Overall, the swim was an exercise in all of the skills we are taught about when learning to open water swim: sighting, arm movement above the waves, etc.

The hilly terrain on the bike was manageable, and I maintained control throughout, particularly during a cautious descent due to a crash and a hairpin turn. Utilizing my descending speed, I navigated the oceanside, up through and over the Presidio, and into Golden Gate Park, easily handling the speed humps (there were around 12 on the whole course). Into T2 and ready to run

The first 2k of flat sea-level running felt smooth, but then the climb up the Presidio began, navigating washed-out gravel trails, a low tunnel, and road sections. Descending at a fast pace, I reached Baker Beach. A long 1k run on sand followed. Most runners ran right along the shoreline where the sand was firm, but not wet. The end of the beach was the turnaround and midpoint of the run. We ran back along the beach and tackled the sand ladder, one of the touted features of the race. It’s a very steep sand dune, steeper than most staircases, with slats of wood to climb and ropes along the sides. Following this, we climbed back up and over the Presidio. There were some rollers, some super steep concrete sections, and lots of uphill. Once back to the flat 2k to the finish, I settled into a steady pace and finished strong!

Reflecting on the race, the swim required good sighting and open water skills rather than pure technical swimming ability. I should have practiced more OWS sighting. The bike course was manageable, similar in difficulty to local training routes but longer; there was one ~20% section, but I didn’t notice it. The run went well. In training, I focused on running uphill and stairs, which was beneficial, but I missed focusing on downhill running. I could have pushed harder on both the bike and the run without overexerting myself. The pre-race ride on the Golden Gate Bridge was beneficial.

Overall, it was a great experience, and I’m glad to have completed it! I’d highly recommend it to anyone looking for a unique challenge. Tara’s coaching over the years and for this race helped me reach the start line healthy and ready for this race. She adapts the plan to meet me where I’m at and keeps things fun when I need some less structured training. Tara’s nutrition knowledge is also expansive and she is always helping me navigate the 4th discipline of triathlon.

What’s up next? A couple X-terra races this year, and then back to long course for IM Canada-Ottawa 2025!
~Sean Langley, Toronto