Archive for January, 2011

February 2010 : Issue 24

Monday, January 31st, 2011

2011-02 CNY Tri Newsletter.pdf

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org
February 2011 – Issue 24
In This Issue
Board Meeting
Board Members
Annual Meeting 2/17/11
Happy Hour! 2/2/11
Winter Training Facility
USAT National Competition
Cazenovia Triathlon
Caz Tri Committee Meeting
Tri at the Y
Du Tri the Hills
Tri-Oswego
Letter from the President
Coaching Corner
Masters Swim Program
Weekend Tri Clinic
Member Profile
2011 Race Dates
About CNY Tri Club
Quick Links
Board Meeting
Our Board Meetings are held the first Tuesday of each month.  If you are interested in attending, please contact a board member directly or email the board at executiveboard@cnytriathlon.org to find out the time and location.  We would love to have you participate!
Our Sponsors!

Advance Cyclery
Advance Cyclery
www.cnybikes.com


Applebee’s
www.applebees.com

Bella Domani Logo
Bella Domani
Catering & Banquet Facility
www.belladomani.net


The Bike Loft
www.bikeloft.com


The Bikery
www.thebikery.com

FLRTco
Finger Lakes Running &
Triathlon Co.
www.flrtc.com


Fleet Feet Sports Syracuse
www.fleetfeetsyracuse.com

Genufix
Genufix


Multisport
Physical Therapy & Fitness
www.multisportpt.com

National Aqua Service
National Aquatic Service
www.nationalaquatics.com

Onondaga Cycling
Onondaga Cycling Club
www.onondagacyclingclub.org

Ra-Lin
Ra-Lin


Syracuse Bicycle
www.syracusebicycle.com

Tiffany 2

3 Treasures Therapeutic Massage

Board Members
President
Sam Sampere

Vice President
Brad Crosby

Treasurer
Ken Hammond

Secretary
Tom Stern


Director (Odd Year)

Bill Street

Director (Even Year)

Jim Mirra

Membership
Director (Even Year)
John Evans
membership@cnytriathlon.org

Cazenovia Triathlon Director
John Austin
Volunteer Coordinator

Rich O’Neil

Apparel Coordinator

Anne Austin

Director – Jamesville Beach Volunteers

Kelly Covert

Director – PR Coordinator

Kristin Mullally

Director at Large

Cheryl Pusztai

Director at Large

Andy D’agati

All members of the Executive Officers and Board of Director’s can be reached at executiveboard@cnytriathlon.org
Bike Box Loaner Program

The CNY Tri Club has two metal bike boxes for shipping your bike to that distant triathlon that you want to compete in.  To use a bike box, you must be a CNY Tri Club member.

In order to reserve a box, simply call ahead.  The boxes will be available for pick up from Syracuse Bicycle on Erie Blvd, Syracuse (446-6816) or Multisport Physical Therapy on First St, Suite B, Liverpool (451-2270).

Spring is Right Around the Corner! (Maybe…)

On Wednesday Punxsutawney Phil, the weather forecastinGroundhogg groundhog, will be venturing from his burrow  to provide his prediction about what weather is in store for the rest of the winter.

According to legend, if Punxsutawney Phil sees his shadow, there will be six more weeks of winter weather. If he does not see his shadow, there will be an early spring.

After all the snow and cold temperatures that this winter has blessed us with, I’m sure many are itching for warmer weather and a return to springtime training!

However, even if we are in for six more weeks of winter, you can come train with your fellow club members at the WTF (Winter Training Facility) and check out a few other events that the club is holding this month!

CNY Tri Club Annual Meeting!

SAVE THE DATE!

CNY TRI Club Annual Meeting

When: Thursday, February 17th

Where: Bella Domani

Time: 6 pm

Cost: $13/person

Board Member Elections

Expert panel discussion including an orthopedic surgeon, chiropractor, massage therapist, exercise physiologist and physical therapist!

Send your check by Friday February 4th to Sam Sampere – details included in this month’s letter from the President!

HAPPY HOUR!

Come join us for a night at Applebee’s to cheer on SU Basketball as they take on the UCONN Huskies!

When: Wednesday, February 2nd

Time: 6:30 pm (Tip-off is at 7 pm)

Where: Applebee’s Dewitt – near Shoppingtown Mall

3189 Erie Blvd East, Dewitt, NY

This is a great opportunity to mix and mingle with your fellow club members!  Club member Sean Gavigan has arranged for us to have a table in the bar and will be providing chips and salsa along with a few other appitizers.  (All drinks and other food will be at your own expense.)

Come out and enjoy a night of good food, good basketball and good people!  See you there!

Winter Training Facility (WTF) News!

The coming of the New Year brought the debut of the brand new CNY Triathlon Club Winter Training Facility. Over a dozen club members were on hand on New Year’s Day to try out our new facilities and equipment.

By now you are probably aware that CNY TRI is leasing space in Shoppingtown Mall for use as an indoor cycling center for club members (also OCC members). We have 50 brand new, top quality Kurt Kinetic trainers, two large screen video monitors, a DVD/CD player and a sound system to help you keep your biking legs in shape during the winter months.

Two kinds of training sessions are being held: instructor taught spinning classes and DVD Spinnervals sessions.

The WTF is only open at times of scheduled training sessions. Right now, we have one or two sessions scheduled almost every day of the week. The schedule and all the details can be found at:

www.cnytriathlon.org/winter-training-facility.

Find a convenient time and try out this great club member benefit. If any of you want to host a session yourself on a regular weekly basis, pick yourself an open spot in the schedule, and we will set you up. No experience needed.  It can be as simple as placing a DVD in a slot.  Also, if you would like to donate or lend a DVD to our library, bring one with you, labeled with your name if you would like it back.

Finally, a big thank you to a number of generous sponsors and contributors who have helped make this happen: Dr. Dan Wnorowski, the Onondaga Cycling Club, Ra-Lin, Kurt Kinetic, Syracuse Bicycle, and the Bike Loft.

Any thoughts or questions? Contact Tom Stern at tsterndds@verizon.net.

USAT National Challenge Competition
USAT Logo

It’s the final month of the USAT National Challenge Competition and it’s time to get RUNNING!

That’s right, for the month of February it’s time to log your running miles (and all of your other miles) into the competition. This is our last chance to prove that CNY Tri Club is not scared of a little snow, sleet or freezing rain! If you do not have the login yet, or forgot the password – feel free to email Sam at president@cnytriathlon.org!

Recognition will also be given to the first club to reach the benchmark mileage for each session and Overall Combined Mileage for a club at the end of the three months. For more information: USAT National Challenge Competition

2011 Cazenovia Triathlon

Cazenovia Triathalon News:

Registration for the 11th Annual Cazenovia Triathalon & Aquabike is on record pace including the Open Intermediate Wave!

Registration is at http://reg.score-this.com/reg/step0.jsp?eventID=263

** Discount for CNY Tri Club members ends January 31st**

If you are a current 2011 CNY Tri Club member, you are eligible to save $5 on your registration fee for the Caz Tri if you register before Monday January 31st.

Caz Tri is part of the “Du Tri the Hills Challenge!”

Want a great deal on other race entries in CNY? Caz Tri, Due the Lakes, and Cazenovia Hillbender have joined forces to form a 3-part series – the Due Tri the Hills Challenge!  (see article below for more information)

Questions? Contact: cazdirector@cnytriathlon.org

Cazenovia Triathlon – Committee Meeting

The next Caz Tri Committee meeting will be held after the CNY Tri Club’s Annual Meeting on February 17th at Bella Domani.  If you are interested in helping with this great event, please stay for the meeting!

If you can’t make the meeting, but are interested in helping, contact John Austin at: cazdirector@cnytriathlon.org

TRI at the Y – Indoor Triathlon
TriAtTheYlogo
First Annual Tri at the Y Indoor Triathlon

At the North Area Family Y

15 min. pool swim~15 min. indoor cycle~15 min. treadmill run

Sunday March 20, 2011

Waves begin at 7:00 a.m.

Registration:

Monday, January 24 Y members only $45

Monday, February 7 open for non-members $60

Register at the North Front Desk.

Registration will be limited to first 64 participants.

Overall male and female winner will receive an entry to the Livestrong at the YMCA Green Lakes Triathlon 2011.  Prizes will also be awarded in age groups.Y Partners Logo

Open to ages 14 and up, beginners to advanced!! All proceeds will benefit the 2011 Y-Partners Campaign. Questions??  Contact Kelly Covert at :  kcovert@syracuseymca.org
Du Tri the Hills Challenge
Du Tri the Hills

**NEW** Du Tri the Hills Challenge!

This is a 3 race challenge including:

  • Du the Lakes Duathalon – May 7th
  • Cazenovia Triathalon – August 14th
  • Cazenovia Hillbender October 1st

If you enter for the entire series at once, you will get discounted entries to all three races!

For more information click here: Du Tri the Hills Challenge

Tri-Oswego

TriOswego

Sunday June 26th – Tri-Oswego

BRAND NEW race on the calendar!  Look out, this is going to be a fantastic event!  Both Sprint and Olympic distances offered.  The race will involve a whole weekend of activities for kids and families – registration now available!

Check out www.Tri-Oswego.com for more information!

Letter from the President

Hi members!

Can you believe that it’s already February? It seems like yesterday we were swimming at Jamesville without a care in the world. Then the season ended and the snow was flying. And boy did it fly – over 100″ so far. That should not prevent us from training and getting ready for the new race season.

I’m guessing that many of you have put your training on the back burner. Now is the time to start ramping up, and there are tons of places in CNY to start up. There are swim clinics, coaching programs, spin classes, but best of all, we have the WTF, short for Winter Training Facility. Our 3,000 sq. ft. space at Shoppingtown Mall is filled with 50 brand spanking new Kurt Kinetic trainers, two large screen TVs, a great sound system, and a CD/DVD player.

You should come and check it out. Look at: http://www.cnytriathlon.org/winter-training-facility for a schedule of sessions. Remember, you can always modify a particular workout to meet YOUR training needs. Please carry your bike across the snowy parking lot.

Our annual meeting/election will take place at Bella Domani on Thursday 2/17. Stop in around 6 for drinks and dinner around 6:30. Sometime after the elections, we’ll host a panel discussion composed of an orthopedic surgeon, a couple chiropractors, a massage therapist, an exercise physiologist, and a physical therapist. This promises to be a very educational session. When do you see this one? What can that one do for you? Please send your check for $13 payable to CNY Triathlon Club by Friday Feb. 4 to:

Sam Sampere

389 Summer Haven Dr.

East Syracuse, NY 13057

Hope to see you there!

Train hard,

Sam

Coaching Corner

Question from Kay – I have been dealing with both back and hip pain. Are there certain exercises that I can perform to help control these issues.

Yes!!! Often hip and back issues are related to some type of structural alignment, or muscle imbalance. So, step one, is to have the hips and lumbar spine evaluated by a chiropractor to determine if any subluxations or pelvic malalignment syndrome has occurred. Second, use specific exercises to control weaknesses that invariably are attributed to athletes participating in multi-sport. Traditionally because of the bike position, certain muscles become deficient, including the inner and outer thigh, certain muscles of the buttocks and low back.

The following exercises are basic and beneficial for multi-sport athletes. The final exercise looks simple, but is slightly more challenging.Single Leg Squat Photo

Single Leg Squat: Stand and balance on one leg. Extend arms in front, drop pelvis backward, focus on keeping knee behind toes of supporting foot and try to touch unweighted knee to the ankle of the supported ankle. Great exercise for the hips and inner thigh.

Leg Bridge 1Leg Bridge 2Supine Double Leg Bridge with Leg Raise: Lie on back with knees bent. Drive the hips up high to feel the high buttocks and low back muscles contract. Lift one leg, keeping the knees side-by-side. Hold the body linear and keep the hips even.

Arm Oblique

Arm Oblique 2

Straight Arm Oblique: Balance the body on the hand and outside of staggered feet. Raise the hips as high as possible. Then, allow the hips to lower to the ground. A great exercise for the obliques and low back muscles.

Leg Plank 1Leg Plank 2Side Plank Leg Lift: Balance the body on the hand and the outside of the bottom leg. Lift the top leg to contract the outer thigh. Great core training! Works the outer thigh, arm, and mid-section.

Answered by: Eric Prager, co-owner of Engineered Triathletes, Exercise Physiologist, Level 2 USA Triathlon Coach and Certified Strength and Conditioning Coach (CSCS).

Do you have a question for the Coach??

If you have a coaching question that you would like answered in the next edition of the CNY Tri Club newsletter, please send your question to:

Karen Allen-Turner: therightfit@windstream.net or

Eric Prager: traintoattain@hotmail.com

A submitted question will be answered each month!

Karen Allen-Turner and Eric Prager are both USAT Certified Coaches and are co-owners of Engineered Triathletes.  For more information about Karen and Eric and their coaching programs at Engineered Triathletes visit www.engineeredtriathletes.com.

Masters Swim Programs

Conducted by: Karen Allen-Turner and Eric Prager -

Level 2 USAT Triathlon Coaches of Engineered Triathletes

Where: Granby Pool – located at Granby Elementary School (Fulton ,NY)

Session A – Coaching Session – Mondays 7:00-8:15pm – Cost $72
8 week Session commencing Feb 7th (week of Feb 14th will be conducted on Tue night)
Who is this for: Athletes looking to improve on their swim technique. Minimum requirements are the ability to swim 100 yards with face in the water. Emphasis will be on technique work.

Session B – Coaching Session – Mondays 8:15pm – 9:00pm – Cost $52
8 week Session commencing Feb 7th (weeks of Feb 14th will be conducted on Tue night)
Who is this for: Intermediate to Advanced swimmers looking to refine their technique and incorporate speed work into their training. Emphasis will be on set work.

To Register for either of these sessions please send payment with contact information and email address to:Engineered Triathletes

Karen Allen-Turner

Checks payable to:

The Right Fit

3310 County Route 45

Oswego, NY 13126

Please Note: spaces are limited.

Weekend Triathlon Clinic

ENGINEERED TRIATHLETES in conjunction with the OSWEGO YMCA are offering a Weekend Triathlon Clinic

Lead by: Karen Allen-Turner and Eric Prager (USAT Level 2 Coaches) owners of Engineered Triathletes

Location: Oswego YMCA

Dates: Friday March 11th – 6:00 – 9:30& Saturday, March 12th – 8:30am – 3:30pm

Topics included: Introductions to training, training cycles, training zones, planning your training, equipments selection, bike maintenance, introduction to sports nutrition, race day preparation and tips and much more……

Hands on Drill and Analysis Sessions: Swimming, Running and Functional Strength Training

Cost: $105 Oswego YMCA members; $130 Non-OswegoYMCA members

Sign Up: Spaces are limited! Payment received at YMCA Oswego

249 West First Street – Oswego, New York 13126 ph: 315-343-1981

Member Profile

February 2011 CNY Triathlon Club-Member Profile

Name: Keisuke InoueKeisuke Inoue 1

Tell us about yourself: I am currently a PhD student at the School of Information Studies, Syracuse University. Before coming to the US, I was a software engineer in Tokyo. I came to SU for a Master’s degree in Computer Science, proceeded to get Master’s in Linguistics, and then became a PhD student.  I like being in a multi-disciplinary field, both academically and athletically.

How long have you been involved in Triathlon and what made you take it up? I started doing triathlons in 1997, when I was working in Tokyo. I watched Ironman on TV when I was really small, when the races were self-organized and the names of all the finishers were called at the award ceremony.  I was very intrigued, but I was not an athletic kid (I was actually the heaviest kid in the elementary school back then.)  After I graduated from college and started working, I started going to a sport club, and started doing spinning.  I was running casually at that point, so I thought I would be able to do triathlon, if I could learn how to swim.  I could not swim at all until then. I did one race in Japan, but since then all the races I have done were in the US.

Who is your Hero? Sam Sampere… seriously, I say all the triathletes are my heroes! We all have different stories, goals and achievements, and they are all unique and incomparable.  It always motivates me / makes me happy to hear fellow triathletes’ stories.

Keisuke Inoue 2What is your athletic background? When I was in college, I was in the University’s rifle shooting team. The sport is almost the complete opposite of triathlon… it is about how much you can control your body not to move (rather than how much you can move). It is a great sport, but was not for me.

What are your Triathlon strengths and weaknesses? In terms of the three disciplines of the sport, running is my strength and swimming is my weakness. My biking is becoming better. But my real weakness is probably wine, beer and sake.

What was your first triathlon and what do you remember most? My first race was a sprint distance triathlon using a pool, but I had to take breaks several times, holding onto buoys! I drank a lot of water during the swim, but after getting out of the pool, there was a bunch of people handing out water and I felt I had to take the water in order to be a true triathlete. Gulping the water was the toughest part of the race!

What is your favorite race and why?

Ironman Lake Placid and Cazenovia Lake Triathlon because in both races, I can see friends and familiar faces during the race.

What was your worst race and why? In 2004, I forgot to bring energy bars for Ironman Lake Placid. I bonked hard, rain was pouring down and the temperature was dropping. During the race, I left my bike with some person watching the race, went to my car in the parking lot and grabbed a rain jacket. Many people were running with the silver emergency blankets and purple lips. Keisuke Inoue 3

What are this year’s goals? No injuries and PR at Ironman Lake Placid IMLP. Oh, more importantly, finish school and get a real job.

In five years you hope to … : Get married and have kids… many of my friends have kids now and I am super jealous. I love watching kids tris, too.

Something most people don’t know about you: I started Syracuse University Triathlon Club in 2003, but struggled to grow the club, because we did not have organized collegiate triathlon competitions. I worked with a few people from other Universities and started the Northeast Collegiate Triathlon Conference (NECTC) in 2005. Today, the NECTC includes about 200 students and 12 schools, which makes it one of the most developed collegiate conferences in the U.S.

2011 Race Dates

March 20, 2011 – Indoor Tri at the Y – North Area YMCA
Swim 15 minutes, Bike 15 minutes, Run 15 minutes
Contact: kcovert@syracuseymca.org for more details.


May 7, 2011 – DU the Lakes

Run 3 mi, Bike 20 mi, Run 3 mi

www.duthelakes.com

(Race 1 of “Du Tri the Hills”)

May 29, 2011 – Cooperstown Sprint Triathlon

Swim 800m, Bike 11.6 mi, Run 3.1 mi

www.cooperstowntri.com

June 11, 2011 – Green Lakes Livestrong Triathlon

Swim 0.5 mi, Bike 20 k, Run 5 k

www.ymcaofgreatersyracuse.org

June 26, 2011 – Tri-Oswego

Both Sprint and Olympic distances – USAT Sanctioned

www.Tri-Oswego.com

August 7, 2011 – Iron Girl Triathlon – SOLD OUT!
Swim 600m, Bike 30k, Run 5k
www.irongirl.com/Events/Syracuse

August 14, 2011 – Cazenovia Triathlon
Both Sprint and Intermediate Distances offered!
www.cazenoviatriathlon.org

(Race 2 of “Du Tri the Hills”)


September 18, 2011 – Syracuse Ironman 70.3
Swim 1.2 mi, Bike 56 mi, Run 13.1 mi

www.ironmansyracuse.com


October 1, 2011 – Cazenovia Hillbender Fall Classic

Bike 39 mi

www.cazhillbender.com

(Race 3 of “Du Tri the Hills”)

About the CNY Tri Club
The CNY Triathlon Club is a volunteer organization operated and led by members of the club and supported by its members and sponsors.

CNYTriLogoNY

CNY Triathlon Club was formed in January 2000 to bring together people in the Central New York area to strengthen and advance the sport of triathlon; promote the educational pursuit of the triathlon and general physical fitness; represent the sport of triathlon within the community, and to publish and disseminate information related to the sport of triathlon.

Our mission is to reach beyond ourselves and encourage others by sharing our experiences.

A Note from the Editor…

The winter seems never ending during these early days of February but here’s a little inspiration for us all:

“The will to win is important, but the will to prepare is vital.” – Joe Paterno

Happy Training everyone! Spring will be here before we know it, and the hard work now will make the spring seem all the sweeter when it arrives!

If any club member would like to contribute to our newsletter or help in editing and arranging it each month, contact me at Newsletter@cnytriathlon.org


Sincerely,

Amie Thomas,
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 12314
Save
10%
Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
Must be able to provide proof of CNY Tri Club Membership
Save
10%
National Aquatics
Erie Boulevard, Syracuse
www.nationalaquatics.com
Must be able to provide proof of CNY Tri Club Membership
Save
10%
Syracuse Bicycle
Erie Boulevard, Syracuse
www.syracusebicycle.com
Must be able to provide proof of CNY Tri Club Membership
Save
10%
The Bikery
Baldwinsville, NY
www.thebikery.com
Must be able to provide proof of CNY Tri Club Membership
Save
10%
The Bike Loft
South Bay Road, North Syracuse
www.bikeloft.com
Must be able to provide proof of CNY Tri Club Membership
Save
10%

Finger Lakes Running & Triathlon Co.
215 E. State St, Ithaca, NY
www.flrtc.com

All CNY Triathlon Club members will receive $50 off of wetsuits and 10% off of all triathlon, swimming, cycling and nutritional products plus discounted bike fits.
Must be able to provide proof of CNY Tri Club Membership
CNYyogacentercoupon

Protected: January 2011 – Executive Board Meeting

Monday, January 10th, 2011

This content is password protected. To view it please enter your password below:

Lisa Barnes

Saturday, January 1st, 2011

January 2011 CNY Triathlon Club-Member Profile

Name: Lisa Barnes

 

2011-01 Member Profile Lisa Barnes 2

Tell us about yourself.

I’m an advertising professional by day, freelance fitness writer by night, and a triathlete in the remaining nooks and crannies of the day.

 

How long have you been involved in Triathlon and what made you take it up?

Since 2004. I’ve been a runner for 20 years, but numerous marathons starting taking their toll on my body. I needed a change. I feel like triathlon is “the island of misfit toys,” where nobody is expected to be “a certain way” and you can bring your strengths and weaknesses from a variety of backgrounds and find success. I’ve stuck with the sport over the years because I’m addicted to the relationship I’ve created with the outside world. I love the feel of the lake when I swim, the ease of the road when I ride, and the serenity of the trails when I run.

 

Who is your Hero?

In triathlon, I’d say Chrissie Wellington is someone I really admire for giving us the “chicked” phenomenon! But really, my “hero” is the collective energy I feel whenever I’m watching triathletes race, or working with them in my classes. To witness people pushing past their limits is like watching new life emerge. It’s empowering and infectious and it’s right there in front of you.

 

What is your athletic background?

High school sprinter in the 100, 200 and 400-meter dashes. Cross Country and track runner at Ithaca College, then a marathon junkie for a couple of years before finding triathlon. Since 2004, I’ve done hundreds of triathlon races including two Ironmans in Lake Placid. I’m also a cycling instructor, triathlon coach and contributing columnist at Lava Magazine.

 

What are your Triathlon strengths and weaknesses?

My strength is definitely my ability to focus on my goals. Blame it on my OCD and Type A personality, but when I put my mind to something I will go for it with every ounce of my being. As for weaknesses in triathlon, I’m probably the worst with “proper nutrition.” I rarely deprive myself when I probably should. I drink wine every day, and even had a glass the night before races like Ironman. They say to not change your routine the night before a race, and a glass of wine with dinner is part of the routine!

What was your first triathlon and what do you remember most?

My first race was the Cazenovia Sprint Triathlon in 2004. I remember feeling like a junkyard 2011-01 Member Profile Lisa Barnes 1athlete because I wore my college XC sports bra, and a pair of boy short bathing suit bottoms for the whole thing. I used an old mountain bike for the race and had no idea what I was doing-all I knew is that I wanted to complete a triathlon and didn’t care what it took.

 

What is your favorite race and why?

The Musselman 70.3. I believe it showcases everything Central New York has to offer – exciting and challenging terrain, the finger lakes, wineries, local talent and resources, a fantastic race director, and zero affiliation with corporations. Plus, I have a bamboo shirt from that race with now-yellow pit stains that I adore. I’ll never throw it out!

 

What was your worst race and why?

Probably the Skinnyman in 2007. I had a great swim and was planning to place in my age group until I went to sip water from my aerodrink on the front of the bike, and it fel2011-01 Member Profile Lisa Barnes 3l off, causing me to swerve (and fall) all whilst I shouted swear words in my effort to regain control of the bike. I ended up doing the rest of the race with no water and felt horrible at the finish. Needless to say, I also did not place in my age group that day.

 

What are this year’s goals?

I would like to do the Syracuse 70.3 in 5:15 hours, but I’ll take 5:30 hours or better.

 

In five years you hope to…

I really hope to publish a book in five years for triathletes who struggle with finding the right balance between life and training. My passion is writing and triathlon, and putting those together would be a dream come true.  I’d also like to share the experience of an Ironman with my significant other.

 

Something most people don’t know about you:

I have a huge fear of brown recluse spiders. Google it – you’ll see what I’m talking about!

January 2011 : Issue 23

Saturday, January 1st, 2011

2011-01 CNY Tri Newsletter.pdf

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org
January 2011 – Issue 23
In This Issue
Board Members
Message from the President
NEW CNY Tri Club Indoor Training Facility
USAT National Competition
Cazenovia Triathlon
Tri-Oswego
Iron Girl Syracuse
Coaching Corner
Member Profile
2011 Race Dates
About CNY Tri Club
Quick Links
Board Meeting

Our Board Meetings are held the first Tuesday of each month.  If you are interested in attending, please contact a board member directly or email the board at executiveboard@cnytriathlon.org to find out the time and location.  We would love to have you participate!
National Aqua ServiceOur Sponsors!

Advance Cyclery
Advance Cyclery
www.cnybikes.com


Applebee’s
www.applebees.com

Bella Domani Logo
Bella Domani
Catering & Banquet Facility
www.belladomani.net


The Bike Loft
www.bikeloft.com


The Bikery
www.thebikery.com

FLRTco
Finger Lakes Running &
Triathlon Co.
www.flrtc.com


Fleet Feet Sports Syracuse
www.fleetfeetsyracuse.com



Multisport
Physical Therapy & Fitness
www.multisportpt.com


National Aqua Service
National Aquatic Service
www.nationalaquatics.com


Onondaga Cycling
Onondaga Cycling Club
www.onondagacyclingclub.org


Syracuse Bicycle
www.syracusebicycle.com

Board Members
President
Sam Sampere

Vice President
Brad Crosby

Treasurer
Ken Hammond

Secretary
Tom Stern


Director (Odd Year)

Bill Street

Director (Even Year)

Jim Mirra

Membership
Director (Even Year)
John Evans
membership@cnytriathlon.org

Cazenovia Triathlon Director
John Austin
Volunteer Coordinator

Rich O’Neil

Apparel Coordinator

Ann Austin

Director – Jamesville Beach Volunteers

Kelly Covert

Director – PR Coordinator

Kristin Mullally

Director at Large

Cheryl Pusztai

Director at Large

Andy D’agati

All members of the Executive Officers and Board of Director’s can be reached at executiveboard@cnytriathlon.org
Bike Box Loaner Program

The CNY Tri Club has two metal bike boxes for shipping your bike to that distant triathlon that you want to compete in.  To use a bike box, you must be a CNY Tri Club member.

In order to reserve a box, simply call ahead.  The boxes will be available for pick up from Syracuse Bicycle on Erie Blvd, Syracuse (446-6816) or Multisport Physical Therapy on First St, Suite B, Liverpool (451-2270).

Best Wishes for a Happy and Healthy 2011!

New Year 2011

Message from the President

Hi all,

I hope this newsletter finds you well and not to fattened up after the holiday season. In case you are, then please join us on January 1, 2011 (1/1/11) for an 8:30 am trainer class to start the year off on the right foot. Kelly Covert is going to ease us into the New Year with a not so difficult workout, which is good for those of you with hangovers.

Bring your bike to Shoppingtown and pop it into one of the club’s new Kurt Kinetic Road Machine trainers. We currently have 25 and another 25 are on back order. Our space is the old Gerber Music if you remember that far back. It’s in the Sears wing nestled between Jay’s Golf and the Kung Fu studio near the stairs/ramp.

There are two good places to park. One is in the garage close to Sears. Just go into the mall (not Sears) entrance and take the escalator up. Walk down the long hallway and continue straight across and you will wander right into our space.

You can also park behind Dick’s Sporting Goods. Our entrance is just to the right of the very large green cardboard compactor.  Parking is limited there, so it’s first-come-first-serve.

We need to give special thanks to Dan Wnorowski, the Onondaga Cycling Club, Syracuse Bicycle, Bike Loft, as well as Advance Cyclery, the Bikery, and Bicycle Alley. They all played a role in getting this venture off the ground. Thank you thank you thank you many times over!

You will soon see a regular schedule posted on the google group and the club website. These sessions will either be instructor led or simply a DVD workout. DVD choice will be up to the instructor of the day.

We are not doing so well in the National Challenge Competition. If you are working out, log your miles at USAT (send an e-mail to president@cnytriathlon.org

for login info) so we can win some prizes!!

Happy New Year,

Sam

**NEW** CNY Triathlon Club Indoor Training Facility

The CNY Tri Club will be opening the Central New York Triathlon Club Indoor Training Facility (CNYTCITF) January 1, 2011!
New Year 2011 Odometer

It’s no question that the snow and ice that makes CNY winters infamous can make the spring seem like a far away dream, but before you know it, the snow will be melting and you will want to be ready to hit the road on your bike!

To help you stay in shape and get ready for the upcoming race season we have rented a space in Shoppingtown mall for an Indoor Training Facility.  There will be 50 Kurt Kinetic Road Machine trainers for you to pop your bikes in and do a workout. We will host numerous workouts per week. Some will simply be Spinerval or similar workouts, others will be instructor led.

Stay tuned for more details on this exciting development! This wouldn’t be possible without the help of our local bike shops, so please visit and thank them for their continued support!

In order to participate, you must be a 2011 club member. If you are not yet a member, or have not yet renewed your membership, you can do so at active.com. Click here to register: 2011 CNY Tri Club Membership Registration.
USAT National Challenge Competition

USAT Logo

Reminder – USAT National Challenge Competition – let’s keep going!

We’re entering month #2 of the competition and we hope you are logging all your training miles and entering them into the competition. We want to show the rest of the USA what the CNY Tri Club is made of! If you do not have the login yet, or need a reminder – feel free to email Sam at president@cnytriathlon.org! You are able to update your file as convenient for you – daily, weekly etc.

December was swimming, and now we’re moving onto biking in January. Collectively the club needs to log 7,500 miles on the bike – it shouldn’t be hard if we all contribute, especially since the club is opening the Indoor Training Facility at Shoppingtown on 1/1/11!

Recognition will also be given to the first club to reach the benchmark mileage for each session and Overall Combined Mileage for a club at the end of the three months. For more information: USAT National Challenge Competition

2011 Cazenovia Triathlon Registration Opens January 3rd!

Registration for The 11th Annual Cazenovia Triathlon & Aquabike on Sunday August 14, 2011 will open Monday January 3, 2011 at 12:00 AM. Registration is at http://score-this.com/registerthis.html


This year’s Caz Tri will be 2 race distances in 2 disciplines: Sprint & Intermediate / Triathlon & Aquabike (all races are USAT Sanctioned) as well as The Hoffman Rd. Hill Climb, a novice swim wave (in the Sprint Tri only) special youth rates, and Cazenovia College dorm room rentals for Caz Tri racers & guests.

For 2011 we will host an Open Wave Race within in Intermediate Tri (only) and a relay entry option in the Sprint Tri.  New for this year: For the month of January only, we will offer a $5 Caz Tri entry discount to current / paid 2011 CNY Tri Club members. That is your dues must be paid for 2011 to get the discount code. The code will be emailed to the current paid membership list by 1/3/2011 & updated weekly through 1/31/11 when the code expires. Code used entries will be cross checked to the membership periodically.

Also new for 2011: Caz Tri, The Du the Lakes Duathlon & The Cazenovia Hillbender have formed a race series for 2011. In addition to awarding a series championship prize to race for, there will be a discount registration for those registering for all 3 races simultaneously (that registration link is forthcoming).

Future announcements regarding the 3 Race Series, the Intermediate Open Wave, Caz Tri, news & other new additions to the Caz Tri are forthcoming at cazenoviatriathlon.org.

Questions? contact: cazdirector@cnytriathlon.org

Tri-Oswego

Tri-Oswego – Sunday June 26th – Mark your calendars!!!

The beautiful and scenic location of Oswego will be the host to both a Sprint and Olympic distance USAT certified triathlon in 2011. The events will be held on Sunday, June 26th.  The harbor area will serve as the scenic backdrop to the race and it is bound to be a great race.

Registration details will be posted shortly so keep a look out!

2011 Iron Girl Syracuse

Iron Girl Logo
Iron Girl Syracuse Women’s Triathlon

Sunday, August 7, 2011 – Location: Oneida Shores Park
Sprint distance 600 meter Swim – 30K Bike – 5K Run

This year marks the third annual Iron Girl Syracuse Women’s Triathlon.  This race provides a great course for both first timers and experienced athletes to reach their personal bests! Registration opened December 31st – this race sells out fast, so sign up early!
Read more at: Iron Girl Syracuse

Coaching Corner

Question: Is there a bike test that I can do that will help determine my lactate threshold and therefore help me set my training zones?

John, Syracuse

Answer:

While many people are familiar with the lactate threshold tests that can be conducted in a lab, one of the easiest and most cost effective ways is to do a field test. Below I have outlined a bicycle field test you can do on your own to determine your current lactate threshold values. Once you have your baseline value, it is worthwhile repeating the test (using identical conditions) every 4-8 weeks to determine if your training is effective.

Cycling Field Test:

Experienced Athlete: 60 min Time Trial

Protocol

Athlete maintains a cadence of between 85-100rpms during the test

Warm-up (20 min total) 5 min easy, followed by 5 x 1 min “fast pedal” efforts” with 1 min easy spin between each (fairly small gear), followed by 5 min easy spin.

Commence 60minute test and start HR monitor immediately. Athlete should ride as hard as possible for 60 minute period.

Measure heart rate for 60 min period

Determining Lactate Threshold Training Zones

Use HR average for the 60 min period as the indicator value for Lactate Threshold

Base training zones off the above value

Additional Note

Additional measurements may include average power, average cadence and distance covered

Beginner Athlete: 30 min Time Trial

Protocol

Athlete maintains a cadence of between 85-100rpms during the test

Warm-up (20 min total) 5 min easy, followed by 5 x 1 min “fast pedal” efforts” with 1 min easy spin between each (fairly small gear), followed by 5 min easy spin.

Commence 30minute test and start HR monitor after 10 minutes into the test. Athlete should ride as hard as possible for 30minute period.

Measure heart rate for 20 min period

Determining Lactate Threshold Training Zones

Use HR average for the 20 min period as the indicator value for Lactate Threshold

Base training zones off the above value

Additional Note

Additional measurements may include average power, average cadence and distance covered

Karen Allen-Turner

USA Level 2 Triathlon Coach

Co-Owner Engineered Triathletes

Do you have a question for the Coach??

If you have a coaching question that you would like answered in the next edition of the CNY Tri Club newsletter, please send your question to:

Karen Allen-Turner: therightfit@windstream.net or

Eric Prager: traintoattain@hotmail.com

A submitted question will be answered each month!

Karen Allen-Turner and Eric Prager are both USAT Certified Coaches and are co-owners of Engineered Triathletes.  For more information about Karen and Eric and their coaching programs at Engineered Triathletes visit www.engineeredtriathletes.com.

Member Profile

January 2011 CNY Triathlon Club-Member Profile

Name: Lisa Barnes


2011-01 Member Profile Lisa Barnes 2

Tell us about yourself.

I’m an advertising professional by day, freelance fitness writer by night, and a triathlete in the remaining nooks and crannies of the day.


How long have you been involved in Triathlon and what made you take it up?

Since 2004. I’ve been a runner for 20 years, but numerous marathons starting taking their toll on my body. I needed a change. I feel like triathlon is “the island of misfit toys,” where nobody is expected to be “a certain way” and you can bring your strengths and weaknesses from a variety of backgrounds and find success. I’ve stuck with the sport over the years because I’m addicted to the relationship I’ve created with the outside world. I love the feel of the lake when I swim, the ease of the road when I ride, and the serenity of the trails when I run.


Who is your Hero?

In triathlon, I’d say Chrissie Wellington is someone I really admire for giving us the “chicked” phenomenon! But really, my “hero” is the collective energy I feel whenever I’m watching triathletes race, or working with them in my classes. To witness people pushing past their limits is like watching new life emerge. It’s empowering and infectious and it’s right there in front of you.


What is your athletic background?

High school sprinter in the 100, 200 and 400-meter dashes. Cross Country and track runner at Ithaca College, then a marathon junkie for a couple of years before finding triathlon. Since 2004, I’ve done hundreds of triathlon races including two Ironmans in Lake Placid. I’m also a cycling instructor, triathlon coach and contributing columnist at Lava Magazine.


What are your Triathlon strengths and weaknesses?

My strength is definitely my ability to focus on my goals. Blame it on my OCD and Type A personality, but when I put my mind to something I will go for it with every ounce of my being. As for weaknesses in triathlon, I’m probably the worst with “proper nutrition.” I rarely deprive myself when I probably should. I drink wine every day, and even had a glass the night before races like Ironman. They say to not change your routine the night before a race, and a glass of wine with dinner is part of the routine!

What was your first triathlon and what do you remember most?

My first race was the Cazenovia Sprint Triathlon in 2004. I remember feeling like a junkyard 2011-01 Member Profile Lisa Barnes 1athlete because I wore my college XC sports bra, and a pair of boy short bathing suit bottoms for the whole thing. I used an old mountain bike for the race and had no idea what I was doing-all I knew is that I wanted to complete a triathlon and didn’t care what it took.


What is your favorite race and why?

The Musselman 70.3. I believe it showcases everything Central New York has to offer – exciting and challenging terrain, the finger lakes, wineries, local talent and resources, a fantastic race director, and zero affiliation with corporations. Plus, I have a bamboo shirt from that race with now-yellow pit stains that I adore. I’ll never throw it out!


What was your worst race and why?

Probably the Skinnyman in 2007. I had a great swim and was planning to place in my age group until I went to sip water from my aerodrink on the front of the bike, and it fel2011-01 Member Profile Lisa Barnes 3l off, causing me to swerve (and fall) all whilst I shouted swear words in my effort to regain control of the bike. I ended up doing the rest of the race with no water and felt horrible at the finish. Needless to say, I also did not place in my age group that day.


What are this year’s goals?

I would like to do the Syracuse 70.3 in 5:15 hours, but I’ll take 5:30 hours or better.


In five years you hope to…

I really hope to publish a book in five years for triathletes who struggle with finding the right balance between life and training. My passion is writing and triathlon, and putting those together would be a dream come true.  I’d also like to share the experience of an Ironman with my significant other.

Something most people don’t know about you:

I have a huge fear of brown recluse spiders. Google it – you’ll see what I’m talking about!

2011 Race Dates

March 20, 2011 – Indoor Tri at the Y – North Area YMCA
Swim 15 minutes, Bike 15 minutes, Run 15 minutes
Contact the North Area YMCA for more details.

May 29, 2011 – Cooperstown Sprint Triathlon
Swim 800m, Bike 11.6 mi, Run 3.1 mi
www.cooperstowntri.com

June 11, 2011 – Green Lakes Livestrong Triathlon
Swim 0.5 mi, Bike 20 k, Run 5 k
www.ymcaofgreatersyracuse.org

June 26, 2011 – Tri-Oswego
Both Sprint and Olympic distances – USAT Certified
More details to come!

August 7, 2011 – Iron Girl Triathlon
Swim 600m, Bike 30k, Run 5k
www.irongirl.com/Events/Syracuse

August 14, 2011 – Cazenovia Triathlon
Both Sprint and Intermediate Distances offered!
www.cazenoviatriathlon.org

September 18, 2011 – Syracuse Ironman 70.3
Swim 1.2 mi, Bike 56 mi, Run 13.1 mi

About the CNY Tri Club

The CNY Triathlon Club is a volunteer organization operated and led by members of the club and supported by its members and sponsors.


CNYTriLogoNY

CNY Triathlon Club was formed in January 2000 to bring together people in the Central New York area to strengthen and advance the sport of triathlon; promote the educational pursuit of the triathlon and general physical fitness; represent the sport of triathlon within the community, and to publish and disseminate information related to the sport of triathlon.

Our mission is to reach beyond ourselves and encourage others by sharing our experiences.

A Note from the Editor…

“Every new beginning comes from some other beginning’s end.”

I hope that everyone has enjoyed this holiday season and is looking forward to a great 2011 with many new beginnings – the new year marks the start of a new race season, new challenges, new friends to be made and new goals to achieve!  Happy training everyone!

As always, if any club member would like to contribute to our newsletter or help in editing and arranging it each month, contact me at Newsletter@cnytriathlon.org

AT Wetsuit
Sincerely,

Amie Thomas,
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 12314
Save
10%
Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
Must be able to provide proof of CNY Tri Club Membership
Save
10%
National Aquatics
Erie Boulevard, Syracuse
www.nationalaquatics.com
Must be able to provide proof of CNY Tri Club Membership
Save
10%
Syracuse Bicycle
Erie Boulevard, Syracuse
www.syracusebicycle.com
Must be able to provide proof of CNY Tri Club Membership
Save
10%
The Bikery
Baldwinsville, NY
www.thebikery.com
Must be able to provide proof of CNY Tri Club Membership
Save
10%
The Bike Loft
South Bay Road, North Syracuse
www.bikeloft.com
Must be able to provide proof of CNY Tri Club Membership
Save
10%

Finger Lakes Running & Triathlon Co.
215 E. State St, Ithaca, NY
www.flrtc.com

All CNY Triathlon Club members will receive $50 off of wetsuits and 10% off of all triathlon, swimming, cycling and nutritional products plus discounted bike fits.
Must be able to provide proof of CNY Tri Club Membership

CNYyogacentercoupon