From Olympic Glory to Skyscraper Stairs: Alistair Brownlee's Bucket List Challenge
Two-time Olympic triathlon champion Alistair Brownlee recently swapped the familiar rhythm of swim-bike-run for the dizzying heights of 1,576 stairs and 1,000 feet of vertical climbing in one of New York's most iconic buildings. Since announcing his retirement from professional triathlon nearly a year ago, Brownlee has embarked on a series of bucket list endurance challenges, showcasing the remarkable versatility of elite endurance athletes.
The Empire State Building Run-Up: World's Ultimate Vertical Challenge
The Empire State Building Run-Up stands as the world's first and most famous tower race, drawing elite tower runners from around the globe to tackle its legendary 1,576 stairs, covering 1,000 feet of elevation. To put this in perspective, while visitors can reach the building's Observatory via elevator in under one minute, the fastest runners have conquered these floors by foot in approximately 10 minutes.
The numbers tell the story of this vertical endurance test:
- Men's course record: 9:33 (Paul Crake, Australia, 2003)
- Women's course record: 11:23
- Total elevation gain: 1,000 feet
- Annual participants: Over 300 competitors from around the world
As the race's official website describes it: "Leaders in the sport of professional tower-running converge at the Empire State Building in what some consider the ultimate test of endurance." This isn't just a stair climb—it's a specialized sport requiring unique physiological adaptations and mental fortitude.
Brownlee's Post-Retirement Adventure Series
Since stepping away from professional triathlon, Brownlee has embraced a philosophy of athletic exploration that's both inspiring and strategic. His retirement announcement came nearly a year ago, but rather than hanging up his racing shoes entirely, he's been methodically working through a carefully curated list of endurance challenges.
His impressive post-retirement racing resume includes:
- Three Peaks Fell Race (April 2024): A podium finish in one of Britain's most grueling mountain races
- British Gravel Championships (September 2024): A top 20 placement showcasing his cycling prowess
- Empire State Building Run-Up (October 2024): 7th place from over 300 competitors
- Upcoming: Patagonman challenge in December 2024, described as "the world's most extreme triathlon"
This approach demonstrates something profound about the elite athletic mindset—the hunger for challenge doesn't diminish with retirement; it simply finds new outlets. Brownlee's systematic exploration of different endurance disciplines offers a masterclass in athletic adaptability.
Race Day Performance: From Pool to Penthouse
When race day arrived in New York, Brownlee delivered a performance that validated the transferability of elite endurance fitness. Finishing 7th in 12:28 from a field of over 300 competitors, he demonstrated that Olympic-caliber conditioning translates remarkably well to completely different movement patterns.
The race results breakdown:
- Winner: Fabio Ruga (Italy) - 10:47
- Alistair Brownlee: 7th place - 12:28
- Time differential: Just 1:41 behind the winner
- Field size: Over 300 international competitors
What makes this performance particularly impressive is the context. Brownlee's time of 12:28 places him just 2:55 off the course record—a remarkable achievement for someone whose primary sport involves horizontal, not vertical, movement. His Instagram reflection captured the experience perfectly: "Trust me… it's much more enjoyable than it looks."
This wasn't just about finishing; it was about competing at the highest level in an entirely unfamiliar discipline.
The Science of Tower Running vs. Triathlon
The transition from triathlon to tower running represents a fascinating study in athletic adaptation. While both sports demand exceptional cardiovascular fitness, the specific demands couldn't be more different.
Key physiological differences include:
Energy Systems
Triathlon: Predominantly aerobic with strategic anaerobic bursts
Tower Running: High-intensity anaerobic effort sustained for 10-15 minutes
Muscle Groups
Triathlon: Full-body endurance with emphasis on horizontal propulsion
Tower Running: Lower body power with intense focus on vertical climbing muscles
Movement Patterns
Triathlon: Cyclical, rhythmic movements across three disciplines
Tower Running: Explosive, stair-specific movement requiring precise technique
The remarkable aspect of Brownlee's performance lies in how effectively his triathlon fitness foundation adapted to these new demands. His aerobic base provided the cardiovascular capacity, while his competitive experience delivered the mental tools needed to pace such an intense, short-duration effort.
Expert insight: Exercise physiologists note that elite endurance athletes possess superior VO2 max and lactate threshold capabilities that transfer across disciplines, explaining why champions like Brownlee can excel in varied sporting environments.
Lessons for Endurance Athletes
Brownlee's tower running success offers valuable insights for athletes at every level looking to expand their competitive horizons or enhance their training effectiveness.
The Power of Cross-Training
His performance demonstrates that a strong aerobic base—the foundation of triathlon success—provides remarkable adaptability. The cardiovascular fitness developed through years of swim-bike-run training created a platform capable of supporting entirely different movement demands. For those looking to build similar endurance, proper electrolyte supplementation during intense training sessions is essential.
Mental Adaptability Matters
Perhaps more importantly, Brownlee's approach showcases the mental skills that truly separate elite athletes. His ability to pace an unfamiliar effort, manage discomfort in a new environment, and compete effectively against specialized tower runners reveals the transferable nature of competitive psychology.
Embracing New Challenges
As Brownlee noted in his post-race reflection, the experience was "much more enjoyable than it looks." This attitude—viewing unfamiliar challenges as opportunities rather than obstacles—exemplifies the mindset that enables continued athletic growth beyond traditional boundaries.
Practical applications for endurance athletes:
- Incorporate stair climbing into training for improved leg strength and anaerobic capacity
- Seek out local tower running events or stair climbing challenges
- Use unfamiliar race formats to develop mental resilience and adaptability
- Recognize that endurance fitness provides a foundation for diverse athletic pursuits
- Monitor your training progress with a reliable GPS running watch
The Future of Athletic Exploration
Brownlee's Empire State Building adventure represents more than a single race result—it signals a broader trend of retired elite athletes exploring new competitive frontiers. His upcoming Patagonman challenge in December promises to test different aspects of his endurance capabilities, while his systematic approach to post-retirement racing offers a template for athlete longevity.
This philosophy of athletic exploration serves multiple purposes: maintaining competitive edge, discovering new passions, and inspiring others to push beyond traditional sport boundaries. For recreational athletes, Brownlee's journey demonstrates that the principles of endurance excellence—consistency, adaptability, and mental resilience—apply far beyond any single discipline.
