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In short, I think Alcatraz is a more challenging course, but WF comes in pretty darn close behind it-but it all depends on your strengths and fears. As far as race experience goes, I think Alcatraz cannot be beaten! But as for the whole weekend experience (camping, venue, drive to the venue)- there is nothing like WF!
Do both sometime in your life if you can!
Alcatraz is AMAZING and definitely a "Bucket List" item. It's just such a cool experience!
Though, it isn't really an "international" distance. You train a bit more like long course. That is one helluva tough time! There are SO many stairs on the run, it's insane. And then running in the sand. And the hills on the bike are quite steep. :) Don't let the bike distance fool you. It's every bit as tough as any Oly. I loved the sand ladder. I trained for it by taking the stairs to my 5th/6th floor office every day for four months. It ended up being my best split placement of the day.
It's still just an incredible race. I must have thought to myself, "You are swimming in SF bay! That's Alcatraz over there! And that's the Golden Gate!" a million times in the first half of the swim. Then the second half I just kept thinking, "Am I there yet????" :)
Wildflower is also on my future "to do" list, but I think you can actually just sign up for that one. Alcatraz is so much harder to get into. My advice would be to sign up for the Alcatraz Lottery and if you don't get in then do Wildflower instead. :)
Other good Olympic distance races:
Columbia Tri in MD
Mooseman in NH
Black Bear in PA (new OLY distance, but is awesome sprint)
Westchester in NY