Buffalo Olympic 2019

Buffalo Olympic
June 2019

After a year absence due to low attendance  and organizational restructuring, the Buffalo Triathon returned this year. It was great to see so many familiar faces in attendance!

The water was cool. The late spring did not make for much open water time this season. After a swim at home a few days before, I decided it wasn't as bad as I had thought and it would be okay on a sleeveless wetsuit, my preferred suit. When it came turn for my heat, I positioned myself on the front line and in an aggressive position. They had reversed the swim course this year so it was a clockwise rotation with a straight out start. At the gun, I dove in and started swimming.  Through the first couple buoys, I was struggling. My mind wasn't in the game. The cold water sucked!  I pushed through. I quickly found my groove! I rapidly found that those around me were dropping from my view. Soon, I felt someone on my toes and realized I was into the previous wave. Just after the first turn, I recognized my friend Kelsae swimming next to me. As I pulled alongside her I took a second to tap her on the shoulders, something I regretted not doing a few years ago when I saw her on the IMWI swim. It added a little laugh in the middle of the race. The remainder of the swim I continued to dodge and weave swimmers while also attempting to shed my follower in the process (or at least really make him work to stay with me). The exit was a little different with the change in direction. It was a little more difficult to sight. I came out of the water with two guys on my heels. (more on the swim later)

In the run to transition, the first guy was obviously much younger (therefore an earlier wave). The second and I exchanged congrats on a great swim and headed to our bikes. I had the 15th fastest T1. Considering the field, I'll take it!

The bike course was changed to a two loop course this year. This eliminated a dangerous intersection where the Olympic course rejoined the Sprint course. It felt like more hills, but I really liked this change in course. This was my first race on my Quintana Roo PR5, so there was some adjustment going on. First and foremost, I was racing without power.

T2 was fast an efficient. I held my goal of 60 seconds.

The run was a battle for me. This is a fairly hilly run for a tri.  I did very well for the first half, but after the turn, it became the mental game to stay in the fight. It was not my best 10k, but I pushed to the finish.

After the race, I received a message from Ben (the guy who pushed me on the swim). He thanked me for the swim and asked if I had seen the results. He had taken 2nd in the AG for which he credited the swim. He was pointing to the fact that we were over 95 seconds ahead of the next guy out of the water (Courtney, the women's AG fastest swimmer and winner, was about 20 seconds behind us). He thanked me for pushing him to swim fast. At the same time, I had to thank him for not letting me back off!  Even though I thought my swim was aweful off the start, it ended up being a great in the end!

Graniteman Cleareater Olympic 2019

Days before the race, the forecasted heat index was not pretty. The race organizers made the decision to move the start an hour earlier.  Little did I know that I would not have the opportunity to start this race.

Just after midnight the day before the race, the medical helicopter I work for was enroute back to our base after dropping a patient off at a trauma center.  As we were on approach to land, things went terribly wrong. We crashed into the ground on the airfield.  The crash killed both of my teammates. I was left in critical condition.

I spent the next week in the Level One Trauma Center ICU. The next three were spent on a trauma floor. The next four were spent in inpatient rehab. During my stay, I underwent five surgeries to repair my broken bones.

Needless to say, my 2019 race season was over.

RFC Tinman 2019

RFC Tinman Race Report

May 11, 2019

Pre Race: My alarm went off at about at 04:00.  I was out the door by 5am.
 I arrived at the U of MN Morris at 07:00 to quickly grab a transition spot.  I got things set up, got checked in & body marked.  This race has gone from "ownership" by the UMM Intramural Sports to the RFC (Regional Fitness Center). Talking with the Race Director, the student population has had minimal participation in the past few years. The date change was made to hopefully increase participation.

1100 Swim Time Estimated: 16:00  actual 16:09 (Second fastest)
The entire Olympic field started in the same heat. It was a little more crowded than last year, but still a relatively small field in the Olympic distance. I maintained a very comfortable pace.  The pool deck makes for a large leap out of the lane with the assistance of the starting block & run to transition while putting on my jacket. 

T1 Time Estimated: 0:40  Actual: 0:48 (Fastest T1!)

I had a great (fast & organized) T1. I decided to put my gloves on before heading out due to the wind and cooler temps.

19 Mile Bike Estimated Time: 1:00:00  Actual: 1:04:21

The Morris winds did not fail to  ake their appearance this year.  I just put my head down and tried to grind it out. Instead of the typical head/tailwind situation, it was a strong crosswind. It was a battle the whole bike. I was passed by one at about the turn around of the bike.

T2 Time Estimated:  1:00   Actual: 0:50 (Second fastest of the day)

Again, I had a smooth, organized transition.

6.2 Mile Run Estimated: 55:00   Actual: 57:56

The first mile was taken at an easy pace. As I turned right into the Pomme de Terre trail, it felt like a semi hit me. A number of trees had been cut down along the trail. As I turned to the south, the wind I had fought on the bike was now a headwind for the next 2 miles of the run.  As I entered the track, I was all alone. It was an easy run into the finish. At about 4.5 miles, I heard footsteps. I was passed shortly after after a few words of encouragement exchanged. I was able to hold off the charge for the remainder of the run. As I entered the track, I  was alone. As with the rest of the fun, heading south was a push into the wind. As I rounded the curve and hit the home stretch fo the finish, there was no reason to sprint across the line.

Finish Time Estimated: 2:12:40  Actual: 2:20:03

My efforts were good enough for 4th OA and 1st AG. After finishing, the guy who passed me on the run caught up with me. He had been following a couple posts I was involved with in the IMWI Facebook Group. He saw the name on the registration list and figured I had to be one in the same. This was his first ever triathlon and is also headed toward IMWI this season. It is always good to catch up with other athletes at these events!

2019 Season Kickoff

CSB/SJU Fruit at the Finish Triathlon
April 27, 2019

Early in the year and season planning process, I had taken the last weekend of April off from work so that I could return to the UMM Tinman Tri. As the race date came closer, UMM/RFC announced that they were changing the date of the race. My request at work to switch days off was denied. As I did a little digging,  I found the CSB/SJU event. After reaching out to a few tri friends, I found out that this was a very low key and fun event. The $20 registration fee had me sold!

The weather on race week did not look promising! Forecasts of 2-4" of snow put a damper on the mood.  The day before the race saw the shortening of the bike course due to the forecast. Man, what was I thinking?

Race morning arrived. Forecasts for precip had vanished. The temps were warmer (slightly) as well. I arrived on campus and started getting ready for the day. When I had been informed that this was a very laid back triathlon, there was not nearly enough emphasis on the "very" part. I got checked in and headed to rack my bike. T1 had yet to be set up. The transition racks were your standard institutional bike racks made for a wide variety of tire sizes. My 23's had plenty of room, so I had to be strategic to keep my bike upright. T2 was just up the hill (thankfully someone pointed that out to me before the race).

When in came to race time, I lined up for the brief and met my lane mate.  They had 2 people per lane and each had an individual counter. I was paired with a SJU Swimmer who stated he was "out of shape" since he hadn't swam in a couple months. The countdown came and it was go time! Wait, we were still on the pool edge! Jump or dive? I quickly followed suit and dove headfirst in and started swimming. In the dive, my hrm slid rapidly to my waist. The remainder of the swim I kept making sure that the hrm was not lost on each turn or push off. I was lapped twice by the guy sharing his lane. I am glad I could hold him to that! As I hopped out of the pool, the guy next to me was jumping out at the same time. We exited the pool and I headed to where I had set up my jersey and jacket.

As quickly as you can slide clothing over a wet body, I hurried outside to my bike. As I threw on my helmet, the helmet retainer system became dislodged. I pulled it off and snapped it back in place. I started running toward bike out when it popped again. I think it was revolting from the cold. I again stopped, pulled the helmet off, rescecured it, put it on, and took off. In this second hiccup, I was passed by the guy jumping out of the pool with me.

Rapidly on the bike, I regained second place. I had been warned about the bridge going over 94. I took it easy as advised. As we crossed the bridge, Kyle and Andy caught up to me. The forewarning was well taken! As I hit the end of the bridge, there was a very sharp right/left combo not well suited for any speed. Walking would be fine, but on a bike, I almost did a header! I tried to maintain contact with these two as we continued. Shortly after the bridge, I passed the guy I swam with. The shortened bike did not leave much room for error! As I was cruising down a hill I noticed the other two disappear to the right. So much for speed, we had a hard right ahead.  We turned onto the railroad grade trail. It was flat and fast. I put my head down and pushed. Almost out of nowhere, I saw a volunteer. HARD right! We were back on the roads and headed back toward campus. The bridge was not quite as bad headed this direction. First, I knew it was coming. Secondly, you are going uphill so the speed is a little slower. Back into campus we headed.

T2 was uneventful. Again we were in a different spot just up the hill from T1. I strapped on my shoes and race belt and headed out on the trail.

The run is through the beautiful trails on campus. This meant uneven ground and mud. The cool weather had my hamstring very tight. I just tried to keep moving forward and try to loosen things up as we went. I was able to hold anyone else off until just over a mile in. The guy who got out of the pool with me caught up and passed. I was able to hold off any further attacks. We came out of the woods and back to T2. The finish line was at the woods edge.

In the end, an athlete from the second swim heat bested my time (good enough for 3rd place) sliding me back to 5th place. It was fun talking to the other athletes afterward... especially when they learned I was twice their age! After puffing my gear away and getting warm clothes on, I returned to the finish to cheer on others. As I said before, the event is very low key. As we were standing around talking, we were approached, "Do you guys know Andrew Zabel?" Andy spoke up. "Congratulations, you are the winner!" He was given a large bottle of maple syrup for his efforts.  The same occurred for the other two podium spots. No big fanfare. Just a casual set of awards.

This was a great event to start my season. I was glad that I found it! This was the event I have been saying for a while that we are missing in triathlon. We have become too focused on swag (we did get a long sleeved t shirt), medals, etc. Times were based on your start and finish. No splits (except via my garmin).  All of these things increase the costs. Even if I registered the day of and brought my son to compete, our combined fees would have been less than my least expensive race the rest of the year. If we want to continue to grow our sport, this type of event is important to have!

Thank you CSB/SJU. I will be back!

Ironman Wisconsin 2018

September 9, 2018

Madison Wisconsin

As I pulled into Madison on Thursday afternoon, I felt like I was home.  All of the necessary check-ins at the hotel and race were completed. Let me tell you how much nicer it is to check in to the race on Thursday!

Friday was spent volunteering at Athlete Check In. The afternoon was packing gear bags and getting ready. Later that evening, my family rolled in.

Saturday is a lay low and rest type of day. After our traditional trip to Marigold's for breakfast, it was off to the IronKids race with my son.  It was so much fun to watch him run and see him get a high five from Mike Reilly as he crossed the finish line for the 3rd year in a row! Gear bags and bike were checked in later that morning and it was time to rest and focus on the day ahead.

Race day was an early morning as it always is, but I was ready.  I found my zone and stayed focused! Bag drop offs, check my bike, inflate tires, and put all my nutrition, etc on board, walk through my transitions, then found a quiet area to “relax” and get ready.

View from the swim exit back to the Terrace

The swim start changed again this year.  There were rumors of a swim cancellation due to the flooding the area had recieved. Fortunately, the swim was on!  The start and exit had been moved down the shoreline.  It was a rolling start, so you got in the corral with your expected swim finish.  I placed myself in the front of the first group 1:00 - 1:10. My goal was sub hour, so I had to go big or go home. It was very anticlimactic compared to the mass start format. When the cannon went off, the gates opened and you walked through the arch, walked into the water, dove in, & started swimming. I was at the pointy end of the spear...right where I needed to be to go sub-hour.

Within the first few hundred yards, I wanted to quit.  From the time I hit the water, I knew it wasn't going to be my day.  I was being beat or kicked on every side. There was no rhyme or rhythm to the waves we faced. I seriously wanted to quit before we even made it to the Terrace! I had never faced this type of abuse in the swim. My theory is you just placed all of the similar speed swimmers into a narrow pen taking away the space for people to spread out off of the start. I am told that this is a "safer" swim format. With the abuse I took, I would beg to differ. Three times I needed to sit up and reset goggles that were kicked or pulled (yes, pulled) from my face. It took me until partway through the back stretch to finally settle down, get in my groove, get my mind back in the game, and just swim.

Transition 1 was extended as we exited the water further down the shore.  I went to see the strippers to pull off my wetsuit. The run up the helix was just the energy I remembered!  I quickly grabbed my T1 bag, changed, and ran out toward the bikes.  It was a little cooler, so I debated arm warmers, but opted against. As I ran down the long rows of bikes  my bike was racked against the wall. I pulled it off the rack and headed to the other side of the Terrace. Just before the mount line, a volunteer grabbed my bike so I could put my bike shoes on.  Away I went.

The first part of the course was crowded, but not quite as bad as the waved start. My bike plan was to hold my power setting and see what the day brought. The winds were the "wrong" direction on race day. I had to fight to go down some of the hill I usually fly down. The freshly paved section of Stagecoach was a wind tunnel. It was great to be back on th "old" course though. My hamstring was starting to cramp, but higher than my previous injury.

As I came up Midtown, I heard and saw our LAMS Crew out cheering.  Next was into Verona. After the aid station heading into town, I saw my Dad and sister enjoying the party.  I made a quick stop at special needs to grab my second half nutrition and headed out on my second loop.  I stopped at the Mt Horeb aid station to use the restroom. This was the first place (in hindsight) that things were off.  I felt a little woozy,  but nothing bad. My nutrition was right on my plan. Back on my bike, I felt fine. I wrote it off to the climb into Mt Horeb. Some LAMS teammates were still cheering (or partying) at the top of the Mi hill. As I made my way back to the helix, I was ready to be off the bike.   As I approached the line, the volunteers grabbed my bike and I walked inside.

T2 was aweful. I was woozy. My glute/upper hamstring was cramped. I took my time changing and I was on my way. I hit the restroom on the way out of transition and was on my way.

My run started slow just trying to loosen up the leg.  I hated walking, but I couldn't run.  I was power walking and knocking off the miles. Sara passed me at Camp Randall. Shortly after she went by, I had tunnel vision. I had to back off. I looked down and my fingers were sausages. I could barely bend them. I started hammering the salt and electrolytes. Even though I was following my nutrition plan perfectly, it was not working for me this day.  As I hit State Street, I saw my family and let them know what was going on.  This is the only time I  have asked them to get my bike and bags for me.  It was going to be a really long marathon, but I was going to keep pushing until they pulled me off of the course.

It took until the aid station about mile 10 when I felt the need to go to the bathroom again. Let me tell you that I needed to go! Looking at my times, that mile took me about 5 extra minutes of offloading fluid.

My second loop I spent loop offloading more fluid every couple miles. I was starting to feel a little better, finally. My nutrition plan was off, now I needed to keep it headed in the right direction.

As the sun set and the air temps cooled, I threw on the long sleeved shirt that I grabbed at special needs. The second loop was spent with multiple other athletes having their own struggles. One had DNF'd in Boulder. Another had DNF'd here the past 2 years. The later the night goes, the more amazing the stories to get there and the comraderie.

The trip back toward the Capitol was a push.  As I came up State Street toward the Capitol, I ran into some OutKast teammates. Time wasn't a factor! I stopped and thanked them and took a few pictures before continuing the last few blocks.  As I rounded the Capitol and made that last turn, nothing else mattered!  I spaced myself out form the other athletes around in the final couple blocks so we could each have our moment running down the carpet.

“Josh Duda, You are an IRONMAN!”

What an amazing sound!  After the traditional finish line catch, hat, shirt, medal, & photo, I headed to the food tent.  There I met up with quite a few finishers that I knew. Some from the course, some from checking them in on Friday, and others I have known for years. 

When I was done there, I met up with my family and headed back to the hotel room. The plan was shower, food, & back to the finish line for the last finishers. After the shower, I couldn't eat.  My body was DONE! Off to bed I went.  A few hours later, I woke up starving and had to raid my food stash in the fridge.

This was my slowest, most challenging, but yet my most rewarding Ironman finish yet! I wanted to quit so many times during this race, but chose to keep pushing forward.

Thank you to all of my family and friends and sponsors that made this day possible!  I am truly blessed to have such an amazing group of support.

High Cliff 70.3

High Cliff 70.3
Sherwood, WI
June 23, 2018

This is a race I have not  done in a few years, and then it was the sprint distance for me. With the encouragement of my OutKast Triathlon teammates, I decided to add this 70.3 to my calendar.  What better reason to travel to an event than to have fun with friends.

Still dealing with injury, my training was not up to "par" but this was about having some fun.  We traveled over to the Appleton area on  Thursday. My wife has friends and family in the area, so we tried to catch multiple things in this trip.

Friday I ran into everyone during check in for the race.  That evening we met up with teammates for a pre race meal.  It was great to catch up with everyone! We may live a long way apart, but whenever we get together, a beat is never missed.

We stayed at a hotel about 20 minutes from the race venue. Race morning was a short commute in to get things set up.  The lake was calm. The weather was shaping up to be a nice day.

As I was preparing for the start, the announcer's voice caught my attention.  Jerry MacNeil had made the trip over and was announcing the race! It is always great to have Jerry announcing.

The start of the swim has you going through knee deep water fro the first few hundred yards. The challenge is to swim or run. Beyond that, the swim was uneventful. As I exited the water, the transition had been shifted from previous attempts at this event. The run to transition was a little steeper than I had previously remembered. My hamstring was tight, so I opted to walk up the hill rather than run. I finished the swim with the 3rd fastest time in my AG (22nd OA).

T1 was uneventful.  I had the 4th fastest T1 on the day, so I really can not complain.

The bike starts out by rapidly transitioning into a significant climb.  The key is fo be in the correct gearing before you even leave transition. I remembered the hill being a monster! This year, as I exited the park, I didn't think it was too bad. Must be all of the hill training for IM Wisonsin that changed my perspective!  As the miles clicked by, I ran into a number of teammates along the way. After the first hill, the rest of the course is gently rolling hills. 

T2 was much slower than I would have liked.  As I was getting to the end of the bike, my gi system was getting grouchy.  After dropping my bike and getting my run stuff on, I hit the porta potty.  Here is where my race ran downhill! After finishing my business, I reached for the TP.....and there was none! I was fortunate enough to find a couple squares discarded on a roll. Phew! Crisis avoided.

The run starts out taking you back up the hill. I knew my hamstring was still not 100% (realistically it was not quite 75%). My take e plan was to walk up the hill, run the flats, and see how it felt going back down the hill. Great plan! The run is on a lot of trails. Somewhere between mile 3 & 4, I missed a large root.  I caught it with the bottom of my shoe and tripped.  The forward lunge with my leg caused the hamstring to SCREAM at me. Shut it down! I walked the remainder of the course. I tried to enjoy the scenic views of the park. It turned into a trudge to the finish line. I thought that this was my worst 70.3. That is until I looked at my times later.

After the race, I was able to catch up with Jerry on the way back to my car. We said our congratulations and goodbyes to our teammates and headed to leave. As I was loading my bike, another athlete approached me. She had to tell me about one of my teammates (we were wearing the same kits). She had flatted toward the end of the bike. She was walking back toward transition when he stopped, helped her change the flat, and continued on the way. By the end of the story, she was in tears. She went from (assuming) a DNF to finishing her race. This act of kindness is why I love the triathlon community!

This was not my fastest 70.3, but I still had fun. I hit the shower, then we began our long trek back home.

2018 UMM Tinman

UMM Tinman Race Report

April 28, 2018

Race week: The Sunday before, I felt a sharp leg pain mid long bike ride. I tried to push through, but pulled the plug 2/3rds of the way through the ride. This allowed me to take the bike off the trainer and give it a little TLC.  Well, that TLC found a few issues that needed addressing! Thankfully, my friends at Muddy Bikes were able to get parts in for me in short order! Friday afternoon, I was still touching up some of the mechanical issues discovered.  This race always forces me to round up all of my race stuff from its winter hiding places.  With Ironman as my last event, some of my gear had been in storage for a while! I packed gear bags, then had an early bed time.

Pre Race: My alarm went off at about at 04:00.  I was out the door by 5am.
 I arrived at the U of MN Morris at 07:00 to quickly grab a transition spot.  I got things set up, got checked in & body marked.  A quick warm up & bike check only to find a dead sensor battery. Fortunately, Morris is a small town and the hardware store was only a few blocks away!  The field was very small this year. 12+ inches of snow 10 days before race day doesn't exactly get people in the triathlon mindset! There were only 8 of us going after the Olympic distance race.

1100 Swim Time Estimated: 16:00  Actual: 15:58

With the small field, it was open lane assignment.  The entire Olympic field started in the same heat, each with our own lane. I maintained a very comfortable pace. When I hit the turn with 75yds to go, my lap counter flashed double orange.  I didn't think my count was off. My Garmin showed my count was right, so I did my last 75yds and headed out (rather than just 25). The pool deck makes for a large leap out of the lane with the assistance of the starting block & run to transition while putting on my jacket.

T1 Time Estimated: 0:40  Actual: 0:55 (Fastest T1!)

I had a great (fast & organized) T1. I decided to put my gloves on before heading out due to the cool temps. It was fun to banter with Matt D. as he was about 30 seconds behind me into transition.

19 Mile Bike Estimated Time: 1:00:00  Actual: 0:59:18

Heading onto course, I knew Matt would be hot on my heels.  It was cold with a "light breeze"….at least by Morris standards.  I just tried to focus and stick to my plan.  As I approached the turn, Matt finally caught up and passed.  Shortly after, we saw someone heading back the other direction. How did they get ahead of us?  Shortly after the turn, I caught back up to Matt for a little bit before he passed me back and put about a quarter mile lead on me heading into T2.

T2 Time Estimated:  1:00   Actual: 0:38 (Second fastest of the day)

Again, I had a smooth, organized transition.

6.2 Mile Run Estimated: 55:00   Actual: 59:36

The first mile was taken at an easy pace.  My hamstring was not bad (yet), but was letting me know it was there. Around Mile 2, Matt had pulled off the trail and was pushing me on. An injury had got the better of him. Right on schedule at mile 3, I was passed by Sheena (as she does almost every year). I was able to let a volunteer know about Matt and send help back his way. The rest of the way home it was a battle. My hamstring was letting me know it wasn't happy. I had my loss by 4 seconds a couple years ago pushing me on. It was mind over matter and pushing myself to continue to the finish line. As I entered the track, I was all alone. It was an easy run into the finish.

Finish Time Estimated: 2:12:40  Actual: 2:16:23

This was my slowest pace of the last 3 years on this course. Most (all) time lost off my PR was "lost" on the run. 2017 was my fastest race and I took 3rd. 2016 was my next fastest and I took second by 4 seconds in a sprint to the finish. This year, I won the men's overall.  It is not as much about a time as who shows up.  This goes both for the field, but also each competitor. I did not show up with my "A" game, but showed up to give it all I could.  The guy we saw on the bike had swam short (did not complete the swim yardage) and was disqualified. It is never over until you cross that finish line!