Picture this: You’re standing on the edge of a ferry, waves crashing below, adrenaline surging through your veins. A horn blares—3, 2, 1—and you leap into the open ocean, kicking off a triathlon unlike any other. Welcome to the Escape the Cape Triathlon, where the journey begins with a literal plunge into the unknown. Held annually in Cape May, New Jersey, this race combines breathtaking scenery, heart-pounding challenges, and a quirky history that keeps athletes coming back year after year.
Whether you’re a seasoned triathlete or a first-timer craving adventure, this guide will unpack everything you need to know about Escape the Cape—from its iconic ferry jump to tips for conquering its salty swim, rolling bike course, and sandy run. Let’s dive in!
What is the Escape the Cape Triathlon?
Escape the Cape is a sprint and Olympic-distance triathlon famous for its dramatic start: athletes jump off the Cape May-Lewes Ferry into the Delaware Bay to begin the swim leg. Founded in 2014 by DelMoSports, the event has grown into a bucket-list race for triathletes seeking a mix of challenge and coastal charm.
Race Distances:
Sprint: 500m swim | 11.5mi bike | 3.1mi run
Olympic: 1500m swim | 24mi bike | 6.2mi run
But what truly sets this race apart is its location and vibe. The course winds through Cape May’s historic streets, beachfront, and wildlife-rich marshlands, offering views of Victorian-era homes and lighthouse-dotted shores. Post-race, athletes celebrate with local seafood, live music, and a beachside awards ceremony.
The History: How a Ferry Ride Sparked a Triathlon Revolution
Escape the Cape was born from a wild idea by race director Stephen DelMonte. While riding the Cape May-Lewes Ferry, DelMonte wondered: What if athletes jumped off this boat to start a triathlon? Local officials initially laughed at the concept, but in 2014, the first Escape the Cape launched with 500 daring participants.
The race quickly gained a cult following for its unconventional spirit. In 2016, a pod of dolphins even joined swimmers mid-race, creating a viral moment that cemented its reputation as a “must-do” event. Today, it draws over 1,500 athletes from across the U.S., including pros like Sarah True (Olympic triathlete) and Timothy O’Donnell (Ironman champion).
How to Escape the Cape: Race Logistics
When is it Held?
Escape the Cape takes place in early June, with water temperatures averaging 65–70°F—ideal for wetsuits (which are allowed but not mandatory). The 2024 date is June 9th.
Registration & Cost
Sprint: 150–150–200 (early bird to standard pricing)
Olympic: 200–200–250
Relay Teams: 300–300–400 (split among 2–3 athletes)
Pro tip: Sign up early! The race sells out months in advance. Fees include a race shirt, finisher medal, post-race party access, and ferry transport.
How to Enter
Visit the official Escape the Cape website.
Choose your distance (sprint, Olympic, or relay).
Book lodging early—Cape May’s boutique hotels fill fast!
The Course: Breaking Down the Challenge
Swim: Leap of Faith
Start: Jump off the ferry into the Delaware Bay (low tide ensures a safe, ~12ft drop).
Conditions: Saltwater with mild currents. Sight using the Cape May Lighthouse.
Safety: Kayakers, jet skis, and lifeguards patrol the course.
Bike: Coastal Cruising
Sprint: 11.5 miles of flat roads through Cape May Point.
Olympic: 24 miles with gentle rollers and headwinds along Ocean Drive.
Bonus: Watch for herons and ospreys in the nearby marshes!
Run: Sands of Victory
Finish with a mix of paved trails and hard-packed sand along Sunset Beach.
Crowds cheer wildly at the “Boardwalk Beer Garden” near the finish line.
Rules to Know Before You Go
Wetsuits: Allowed if water is ≤78°F (most years, it’s wetsuit-legal).
Cutoff Times: 4.5 hours for Olympic distance; 3 hours for sprint.
Bike Rules: NO drafting. Helmets are mandatory.
Ferry Boarding: Arrive 90 minutes pre-race for mandatory safety briefings.
Why Triathletes Love Escape the Cape
The Ferry Jump: It’s the only triathlon in the U.S. that starts with a leap into open water.
Beginner-Friendly: The sprint distance is perfect for first-timers, with a laid-back vibe.
Scenic Beauty: Pedal past pastel-colored Victorian homes and finish with your toes in the sand.
Community Impact: The race partners with local charities like “Let Me Finish,” supporting adaptive athletes.
Training Tips for Conquering the Cape
Practice Open-Water Swims: Get comfortable with saltwater and sighting.
Bike in Wind: Cape May’s coastal gusts can surprise you—train on breezy days.
Brick Workouts: Pair bike/run sessions to prep for the sandy final leg.
Beyond the Race: Other “Escape” Events
DelMoSports hosts sister races for those craving more adventures:
Escape the Shore (Ocean City, NJ): A shorter, draft-legal sprint tri.
Escape the Winter (Indoor virtual series): Stay fit during the offseason.
Budget Hacks for Racing Escape the Cape
Gear Rentals: Local shops rent wetsuits (30/day)and bikes (30/day)and bikes (50/day).
Shared Lodging: Split beach houses with teammates via Airbnb.
Volunteer: Earn free race entries by helping at DelMoSports events.
Final Thoughts: Why This Race Should Be on Your Bucket List
Escape the Cape isn’t just a triathlon—it’s a celebration of courage, community, and the joy of trying something wild. Whether you’re leaping off a ferry, high-fiving strangers on the run, or dancing to live music with a post-race lobster roll in hand, this race reminds us why we love triathlons: they’re about the stories we collect, not just the finish times we chase.
So, are you ready to escape the ordinary?
