Escape the Cape Triathlon - Olympic Distance - Triathlon

Forgot to start garmin before jumping. Overall swim felt great. Current bringing us in was a huge help. Course was extremely well marked with volunteers and support staff.

Nothing, this was my strongest part of the day

Time was a bit long as I had to detour to bathroom out of water and prior to entering transition. Run from beach to transition are was pretty long but not bad. Had one gel before getting on bike

I had one bottle filled with water and Nuun and one with a Gu Brew. In hindsight that was not enough calories. I should have had a gel or two during the bike to try and compensate for the fact that I didn't have enough prior to the race as I bonked hard on the run.

Had another Gel before run but wasn't enough in the end. Also forgot to untie laces prior to setting up transition so that didn't help. Had shoes in a bag to keep them dry from the rain so that cost a little time as well

Make sure shoelaces are untied when setting up

I did not have enough calories during the race and after the first section of beach I bonked hard. I just couldn't keep my heart rate down and recover after that . Lots more walking than I intended. I initially planned for a walk break of 1 minute for every 10 but the beach combined with not fueling properly killed me.

I am not a fan at all of the beach run but I can't blame the course. Had I fueled properly I would have done much better.

Met up with family, had some of the food from the tent and water. Walked around to cool off and enjoyed the obligatory post race beer.


Failing to fuel properly cost me 5 to 10 minutes at least.


Two negatives to get out of the way that aren't really things that should keep you away from this race. It started late but that was because of fog and weather so no knock on the organizers there. I would rather start late than have them cancel the swim. The other negative for me is the beach run. I hated that part but recognize that may be part of the "charm" of this event and others may like it as much as I hate it.

The event was very well organized and supported. The swim was especially well supported with volunteers and at no point did I feel unsafe or uncomfortable in the water. I would definitely recommend this to other people with the warning that you should not underestimate how much the soft sand of the beach can take out of you.