Archive for April, 2011

May 2011 : Issue 27

Friday, April 29th, 2011
CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org
May 2011 – Issue 27
In This Issue
Board Meeting
Board Members
Trashman!
Volunteers Needed
Du/Tri Training Series
Article Headline
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

Lake Effect Run Club

Lake Effect Run Club

Lake Effect Run Club Website


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

www.3treasresmassage.com

2011 Board Members
Sam Sampere
President
Meghan MacBlane

Vice President

Ken Hammond

Treasurer

Tom Stern
Secretary

John Austin

Cazenovia Triathlon Director

cazdirector@cnytriathlon.org

John Evans
Membership

Kelly Covert

Andy D’agati

Mary Jo Galetta

Jim Mirra

Kristin Mullally
Rich O’Neil

Bill Street

Amie Thomas
Newsletter Editor

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).

2nd Annual TRASHMAN this SATURDAY!!

TrashmanThis Saturday, April 30th will be the day for the second running of The Trashman – our club community service project. We will gather at Jamesville Beach at 9 a.m. (actually arrive a little bit early to get signed in) and then hit the road to give Apulia Road a much needed clean up. After an hour of trash picking, get on your bike and ride a 25 mile section of the Ironman 70.3 bike and run courses. If you want to run after the ride, the trails at Jamesville Beach or the Ironman 70.3 run course offer two good running venues. For complete details see http://www.cnytriathlon.org/events/the-trashman

Bring work gloves, old shoes or boots, and pants (no shorts). Something you don’t mind getting muddy or dirty. Sunscreen and insect repellent would be a good thing to have too. Yes, I said sunscreen. I just saw the weather forecast- NO RAIN FOR SATURDAY!

We would love to see many of you out there at Jamesville on Saturday. It’s fun, you can get in a good workout, and we can be good citizens in our community, and spread some good will among the residents along Apulia Road at the same time.

The CNY Triathlon Club is now a participant in the Onondaga County Adopt-A Roadway Program. Check out the blue signs the county has erected thanking us for helping keep our community clean.

Don’t forget that the Trashman is an opportunity for you to save some money, too. When the club sponsors open water swims at Jamesville Beach once during each of the months June, July, and August, all Trashmen will be able swim for free instead of paying the $5 fee that will be charged for each session.

Can’t make it this Saturday? We will be doing this again in August.

May Board Meeting
The Board of Directors will be meeting Tuesday, May 3rd.
If you are interested in attending, email the board at: executiveboard@cnytriathalon.org for details on time and place!
Letter from the President

Spring seems to finally have arrived. What a long and dreary winter we had. That made the WTF (Winter Training Facility) all the more important. Thanks to all the instructors and volunteers who led sessions, conducted tutorials, etc. We are wondering why more of you did not take advantage of these opportunities. Please send me an e-mail letting me know your reasons for not attending. Our current plans are to begin operation on November 1, 2011 and running through April 2012.

Our first Wednesday night triathlon series is this coming Wednesday. We have an entire summer of free training opportunities. Let’s get together at Trapper’s in East Syracuse afterwards. That’s a good middle ground between Jamesville and Oneida Shores.

We will be hosting duathlons (R/B/R) for the month of May, and adding the swim once the beaches open in June.

We currently have 3 open water swim practice sessions scheduled at Jamesville. We will set up the 1.2 half ironman course. You do not need to complete the loop, you can opt to do roughly half of the course. There will be a $5 fee unless you participated in the Trashman!

Our next club meeting will feature a talk by Shannon Morehouse of ShannonLynn Nutrition. She is a certified nutritionist (in case you couldn’t tell), and will tell us all about the food we are eating that night, and more importantly, why we, as triathletes, are eating it! That’s right, she and Brian Lang, club member and proprietor of Bella Domani are working together to craft a menu for the evening event. Do you know why we should eat parsley and quinoa, much less, how to prepare it? Come and find out!

After we learn about what we are eating, why we are eating it, and where to buy it, Brian will teach us how to make it! What good is all of the information if we cannot put it to practice? Healthy cooking really does taste good and it’s not that difficult. So let’s learn how to properly fuel our bodies so we can excel at our sport!

See you out training!

Sam

2011 Cazenovia Triathlon

Cazenovia Triathalon News:

Caz Tri registration is past half sold out and picking up steam. It’s hard to predict close out dates but judging from past registration histories, this race may sell out before the end of June! That’s even sooner than last year when a lot of club members were caught trying to register past the close out date.

The best Caz Tri registration deal is still through The Du Tri the Hills Challenge! And that includes the Saturday May 7 Du Tri the Lakes Duathlon. Race season is upon us! Don’t get closed out!

Our next Caz Tri Race Committee meeting will be announced via the list serve soon. This meeting will be exclusively about race logistics so if you have input about how Caz Tri is set up or flows let us know so we can address it.

Caz Tri registration link: https://reg.score-this.com/reg/step0.jsp?eventID=263

Du Tri the Hills Challenge registration link: https://reg.score-this.com/reg/step0.jsp?eventID=268

Looking forward to seeing you Sunday August 14, 2011 in Lakeside Park!

The 2011 Caz Tri Race Committee

Questions? contact: cazdirector@cnytriathlon.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

VOLUNTEERS NEEDED!
Do you love coming out to Jamesville or Oneida Shores on Wednesday nights to train for you triathlons?  Do you love meeting all of the new club memebers and reconnecting with old friends and we swim, bike and run?  If you do, we need you to volunteer to keep this great training series going!
The Wednesday night training series (and all club activities, including this newsletter…) are available to club members because of your fellow club members taking the initiative to step up and volunteer!
We have over 600 members in the club this year, and the numbers keep increasing – we need everyone to ptich in an do their part to keep the club and all of our fun activites going!
Volunteering is easy, we ask that you go to the Tri Club website and click on the volunteer link or click on the link here: http://www.cnytriathlon.org/volunteer.  On the volunteer page, you will see 2 links – one for Oneida Shores and one for Jamesville.  Simply click on the link and sign up for one of the jobs listed.
We only need members to sign up for one of the listed jobs for one week to keep this going, so please pitch in and do your part!  See you there!
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!

Summer Du/Tri Training Series!

That’s right! One of the biggest attractions of the Tri Club will be starting up on May 4th!!

The dates for Jamesville Beach and Oneida Shores Du/Tri Training series are from May 4th to Aug 24th 2011. We will have duathlons on May 4th, 11th, 18th, 25th, and June 1st. Our first tri for the season will on the 8th of June. Registration starts at 5:15 to 5:30PM the series will start at 6:00pm every Wednesday.

In order to run the training series successfully, VOLUNTEERS are NEEDED!!  Please consider signing up to help at least once during the summer to allow us to keep this training series running.  The various positions and duties are listed below – TO SIGN UP, please visit the Tri Club website and visit the VOLUNTEER link.

Procedures and Volunteer Positions for the Du/Tri Summer Training Series:

Check in starts at around 5:15PM. Event will start promptly at 6:00PM with the swim first.

Coordinator of Check in/out: Highlight individuals name with marks-a-lot pen. Tell individuals that they must check back in after they have completed the event even if they did only one leg of training. If people arrive late the check in/out coordinator will bring master list down to the beach and an announcement will be made to catch anybody who did not sign in. Everybody must be accounted for – this is a safety measure so that we can continue to use Jamesville and Oneida for training.

Bike Rack Set-Up: Individuals who are assigned to set up the bike racks please do so. Also put carpet down over access roads leading up from beach to transition bike area.

Swim counters: There will be two each swim counters at the beach verifying the number of swimmers that enter the water. Swim counters will also notify lifeguards as to how many will be making more than one swim lap either for 400M or 600M.

Volunteer Coordinator: Check off people who have volunteered for the evening as they arrive.

Bike Spotter(s): At around 5:45 to 5:50 director of du/tri series will briefly cover the bike course and the run course and at that time the bike spotter(s) will put four signs out stating “CAUTION race in progress”. All these signs are the responsibility of bike spotter(s) team. After the last biker passes the turnaround, bike spotter(s) can then up pick signs to be put in the storage area.

Note: Bike spotters will make a sweep of the bike course to look for any bikers who have broken down and/or need assistance or a ride back.

Tear-down of Du/Tri Series: After individuals have completed training please take your bike off the bike rack and bring it to your car and return to help break down the equipment, bike racks, pick up swim carpets, run course cones, etc and return these items to the storage area – many hands make for light work for everybody.

This club in totally run and operated by its member-volunteers.

To date we have almost 600 certified members. With that many members, each member only needs to volunteer once during a season to allow us to run the du/tri series if everyone participates.

Coaching Corner

Q: I recently purchased new shoes but now I am having pain in my hamstring. Could they be related?

A: After meeting with this individual, I found an imbalance between the height of the left and right hip bones. A structural alignment issue is termed a pelvic or sacral malalignment syndrome. This occurs as a result of physical development from natural growth patterns, exercise habits, or as a result of an injury. Typically multi-sport athletes will complain of pain when something creates a new strain on the body, such as changing shoes, trying a new bike or simply performing more workouts outdoors.

When a malalignment syndrome occurs, the hips shift, often creating a natural rotation in the body. As a result of the bones shifting, the length of adjacent muscles occurs as well. Some muscles become shorter and others become longer. These rotations and muscular imbalance can be accompanied by counter rotations so pain at multiple sites is common. Typical pain sites are outer thigh, groin, hamstring, knee, low back, mid-back and neck.

In the case of this individual, stretches were applied and when performed, the hips and low back ‘pop’ back into place. Upon testing the body with a short run, the pain was relieved. In the case of this person, the hamstring was the warning sign. Left untreated, it could have become chronic.

The treatment process is relatively simple. Align the foundation (get bones into alignment), allow aggravated tissue to heal, stretch tight muscles and strengthen the imbalance. There are many methods of treatment that are available to the active person. Strength and flexibility training (personal training), physical therapy, chiropractic and deep tissue massage. All of these incorporate movement training that could correct these issues; however, all four steps must be addressed for a long-term solution. I am a huge fan of using multiple resources to maintain a healthy and pain-free athletic experience.

Just as a reminder to people suffering from these ‘out of the blue’ pains, there is significantly more impact running on the road than on a treadmill and the strains climbing a hill outdoors versus riding the trainer indoors, so early in the season, remember to incorporate strength training in the legs, hips and mid-section to build a better shock absorbing system. Likewise, the shift from running on a flat treadmill during the winter to running on an uneven road can easily displace the hips. A good flexibility program is key to neutralizing these exposures.

A qualified professional can help guide you to a program that will address your personal imbalances. That being said, let us not forget diagnosis…the best treatment protocols come from proper diagnosis. Guessing your diagnosis is like shooting darts in the dark. I have seen athletes watch their season fall apart because of failing to get a diagnosis. So get out there, enjoy the change of season, but be smart and treat yourself to a painless training season!

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.

Update from the CNY Tri Club and OCC Fundraiser
At our fundraiser that was held at the end of March at the WTF for the Humane Association of CNY, we managed to raise $534 to donate.  The results were reported to the board at the April meeting, and Jim Mirra brought a motion to make up the difference and give the Humane Association a total amount of $1,000 from the CNY Tri Club. The motion carried.

2011 Race Dates

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 SOLD OUT!
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 3, 2011 – Skinnyman Triathlon

Swim 800m, Bike 14 mi, Run 3 mi

http://www.skanraces.com/sldrw/skinnyman_triathlon.html

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…

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

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

P.O. Box 434
Dewitt, New York 12314


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10%
Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
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10%
National Aquatics
Erie Boulevard, Syracuse
www.nationalaquatics.com
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10%
Syracuse Bicycle
Erie Boulevard, Syracuse
www.syracusebicycle.com
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The Bikery
Baldwinsville, NY
www.thebikery.com
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The Bike Loft
South Bay Road, North Syracuse
www.bikeloft.com
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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.
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3 Treasures Theraputic Massage
CNYyogacentercoupon

Protected: APRIL 2011 CNY TRIATHLON CLUB BOARD MEETING MINUTES

Monday, April 18th, 2011

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Du series tonight

Saturday, April 16th, 2011

The duathlon scheduled for Jamesville Beach tonight is still on! It’s cold, so please dress appropriately, bring your bike helmet, etc. Our run route will be altered due to sloppy trails.

The duathlon schedule for Oneida Shores is cancelled due to local road flooding. Sorry, we can’t help it if the drainage is crummy up there.

Let the race season begin!

April 2011 Newsletter

Saturday, April 2nd, 2011
CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org
April 2011 – Issue 26
In This Issue
Board Members
Board Meeting
Letter from the President
Winter Training Facility
Cazenovia Triathlon
Du Tri the Hills
Tri-Oswego
Du/Tri Training Series
Coaching Corner
Member Profile
Website Updates
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

Lake Effect Run Club

Lake Effect Run Club

Lake Effect Run Club Website


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

www.3treasresmassage.com

2011 Board Members
Sam Sampere
President
Meghan MacBlane

Vice President

Ken Hammond

Treasurer

Tom Stern
Secretary

John Austin

Cazenovia Triathlon Director

cazdirector@cnytriathlon.org

John Evans
Membership

Kelly Covert

Andy D’agati

Mary Jo Galetta

Jim Mirra

Kristin Mullally
Rich O’Neil

Bill Street

Amie Thomas
Newsletter Editor

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).

April Board Meeting
The Board of Directors will be meeting Tuesday, April 5th at Panera in Cicero.
If you are interested in attending, email the board at: executiveboard@cnytriathalon.org to let us know you’ll be joining us!
Letter from the President

Hi Club,

We held our first fundraiser this past weekend at the WTF. While it was great to see some new faces and their excitement about the new training opportunities  they have, we were disappointed at that turnout, or lack thereof. Those that came had a great time, got in a good workout, and walked away with some very nice prizes! Some of us were fortunate to be on the receiving end of a massage by Tiffany!

We are in the WTF until the end of April. Why, you ask, because the nicer weather is coming? Well, because this is Central New York, and I don’t know about you, but riding in cold, rainy weather is not my idea of fun. Cold is ok, rainy is ok, but cold and rainy is not ok.

Reserve Sunday April 10 for the Onondaga Cycling Club Bike Fair at Bella Domani. Topics to be included are:


Maintenance (provided by local bike shops):
- how to fix a flat
- how to adjust a derailleur
- carbon care and torque wrench usage
- what to check before each ride
- bike fit

Riding
- time trialing
- mountain biking
- training
- racing (men and women)
- cyclocross racing
- riding cross the U.S.
- overseas touring

OCC Events
- bike advocacy
- intro to OCC
- annual vacation ride
- Tuesday Night Training Series
- Tuesday Night Time Trials

Check out the OCC website (http://onondagacyclingclub.org/bike-fair/) for more details.

Stay tuned for official announcements pertaining to the duathlon/triathlon series at Jamesville and Oneida Shores, along with the OCC Time Trials. We also have 3 Saturday morning open water swims scheduled (6/18, 7/23, 8/27). The course will be the Syracuse 70.3 version, with a shorter cutoff if you’re not inclined to try the whole distance yet.

If there is interest, we will start our Monday evening tempo/interval runs at the SU track after the WTF closes. Don’t worry, it will not stay closed long. As you know, November 1 will be here before you know it! That’s right, we’ll start up again on 11/1/11 (at 11:11 am?) (cool, huh??).

Ok, enough babbling!

Train hard, train smart,

Sam

Winter Training Facility

The Winter Training Facility in the Dicks’ Sporting Goods wing of Shoppingtown Mall will remain open for the month of April!

We have plenty of brand new trainers, and great video and sound equipment, so this is a great place to get in your cycling training and a little socializing with your fellow Tri club and OCC members.  Check out the WTF link on the home page of www.cnytriathlon.org for complete details and a schedule.

2011 WTF 2

2011 Cazenovia Triathlon

Cazenovia Triathalon News:

Caz Tri will be half-way to a sell out by month’s end! Also at the end of April there will be an increase in the entry fee, so if you’re on the fence you should register soon before you miss out on this great event…. and don’t forget about the discount for registering through the Du Tri the Hills Challenge!

One reason Caz Tri entries are brisk is our race date relative to the Syracuse 70.3. The 5 weeks difference makes Caz a good tune up for the 70.3. If you think its too close for you, you may want to consider the Aquabike or Relay Tri divisions. Note, this year we’re doing relay awards in Male, Female and Co – ed divisions.

The recent Caz Tri Race Committee meeting saw several new faces which bodes well for this year’s event as well as down the road. The new Committee will be bringing tech tees to this years race as well as improved transition area layout & flow, bigger goodies bags and other upgrades.

For all you CNY Tri members clamoring to volunteer for race day we’ll be rolling out an online sign-up module soon as well.

Caz Tri registration link: https://reg.score-this.com/reg/step0.jsp?eventID=263

Du Tri the Hills Challenge registration link: https://reg.score-this.com/reg/step0.jsp?eventID=268

Looking forward to seeing you August 14, 2011 in Caz,

The 2011 Caz Tri Race Committee

Questions? contact: cazdirector@cnytriathlon.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!

Humane Association of CNY – Bakesale

Humane Assoc of CNY

The Humane Association of CNY will be holding a Bakesale at Shoppingtown Mall on April 16, 2011 from 9 am to 7 pm.  They will be on the second floor, outside of Macy’s – please stop by and support the CNY Humane Association!

Humane Assoc. Bakesale

Jamesville Beach – Summer Du/Tri Training Series!

That’s right! One of the biggest attractions of the Tri Club will be starting up on May 4th!!

The dates for Jamesville Beach Du/Tri Training series are from May 4th to Aug 24th 2011.  The end of season triathlon and picnic will be held on August 28th at 9:00 am at the Sandpiper pavilion with the kids tri to follow at 11:00AM.

We will have duathlons on May 4th, 11th, 18th, 25th, and June 1st. Our first tri for the season will on the 8th of June. Registration starts at 5:15 to 5:30PM the series will start
at 6:00pm every Wednesday at Jamesville Beach which is located off Apulia Road 2 miles from the village of Jamesville.

In order to run the training series successfully, VOLUNTEERS are NEEDED!!  Please consider signing up to help at least once during the summer to allow us to keep this training series running.  The various positions and duties are listed below:

Procedures and Volunteer Positions for the Jamesville Beach Du/Tri Summer Training Series:

Check in starts at around 5:15PM. Event will start promptly at 6:00PM with the swim first.

Coordinator of Check in/out:

Highlight individuals name with marks-a-lot pen. Tell individuals that they must check back in after they have completed the event even if they did only one leg of training. If people arrive late the check in/out coordinator will bring master list down to the beach and an announcement will be made to catch anybody who did not sign in. Everybody must be accounted for – this is a safety measure so that we can continue to use Jamesville and Oneida for training.

Note: If individual does not appear on membership master list ask them if they signed up for membership in CNY Tri club recently if not tell them they can only do Jamesville or Oneida Shores once each before they have to join the Tri Club if they want to continue doing training sessions. Cost is $25.00 dollars for the year.

Bike Rack Set-Up:

Individuals who are assigned to set up the bike racks please do so. Also put carpet down over access roads leading up from beach to transition bike area.

Swim counters:

There will be two each swim counters at the beach verifying the number of swimmers that enter the water. Swim counters will also notify lifeguards as to how many will be making more than one swim lap either for 400M or 600M.

Volunteer Coordinator:

Check off people who have volunteered for the evening as they arrive.

Bike Spotter(s):

At around 5:45 to 5:50 director of du/tri series will briefly cover the bike course and the run course and at that time the bike spotter(s) will put four signs out stating “CAUTION race in progress” two at the start point on Apulia Road, each sign facing respective traffic directions and two more signs at turnaround facing their respective traffic directions. Also one more sign with arrow pointing to the left with the word “BIKERS” at the top of the road leading out of the bike transition area on Manor Park Drive. All these signs are the responsibility of bike spotter(s) team. After the last biker passes the turnaround, bike spotter(s) can then up pick signs to be put in the storage area.

Note: Bike spotters will make a sweep of the bike course to look for any bikers who have broken down and/or need assistance or a ride back to Jamesville Beach.

Tear-down of Du/Tri Series:

After individuals have completed training please take your bike off the bike rack and bring it to your car and return to help break down the equipment, bike racks, pick up swim carpets, run course cones, etc and return these items to the storage area – many hands make for light work for everybody.

This club in totally run and operated by its member-volunteers.

To date we have almost 600 certified members. With that many members, each member only needs to volunteer once during a season to allow us to run the du/tri series if everyone participates.

Coaching Corner

We didn’t recieve a question this month for the Coach - if you have a question, please submit it!  I’m sure we have questions out there that need answering and I’m sure that many others in the club  have the same question as you!!  The more questions submitted, the more informative we can make our newsletter!

If you have a question to submit, please contact either Karen or Eric at their email addresses listed below!

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

April 2011 CNY Triathlon Club-Member Profile

Name: Sam Clemence

Tell us about yourself. 2011-04 SClemence

I am originally from Atlanta, Georgia and have been living in Syracuse for 34 winters J–this last one was bad-but it is a great place to live and train! I am a professor of civil and environmental engineering at Syracuse University and am also the adviser to the Syracuse University Triathlon Club.

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

I started participating in triathlons in 1998—I injured my ankle after running the Montreal marathon– since I could not run I decided to give swimming a try. I joined the Syracuse Chargers Masters Swim Club and the coach really helped me to become comfortable in the water and to swim using proper technique-it really helped and I actually won a couple of medals in the Empire State Games! So I encourage anyone who is new to the sport to join a club and learn to swim well! After a few years of swimming I decided to buy a bicycle and sign up for the Green Lakes Triathlon and had a great time!

Who is your Hero?

I have several heroes—Sam Sampere our fearless president who has raised the activities of our club to an outstanding level. Big Jim Mirra the epitome of a great volunteer at Jamesville Beach, Lynn Douglas a great athlete and my training partner for Iron Man Lake Placid, and Keisuke Inoue who rescued me at the Iron Man Lake Placid in 2005-more on that under my worst race.

What is your athletic background?

I was a nerd in high school and ran cross country and track. My only notable achievement was after I finished college and spent six years as a Naval officer —I returned to Atlanta and started running again. A group of us decided to start a 10 Km race in Atlanta in 1969 and we called it the Peachtree Road Race -held on July 4, it is HHH-hot, humid and hilly! There were 110 of us fools in the race the first year. I moved from Atlanta and on the 25th anniversary of the race they invited me back and there were 25,000 runners-two year ago I ran in the 40th anniversary and there were 55,000 fools in the race-I think it is the largest 10 Km race in the US.

What are your Triathlon strengths and weaknesses?

At best I am a fair swimmer, mediocre biker and slow runner-put it all together and you have a happy triathlete – I used to have a running shirt that had on the back -”I may be slow but I am ahead of you!”

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

The Green Lakes Triathlon was my first-a great venue and wonderful race!!-after I came back from the bike leg and before starting the run I was actually brushing my hair (I wanted to look good)-one of my training buddies says “you nitwit the clock is running!” So I learned that the fourth sport in triathlons is the transitions!

What is your favorite race and why?

The Cazenovia Tri and Green Lakes Tri are both excellent races-well organized and challenging courses.

What was your worst race and why?

My worst and best race was Iron Man Lake Placid in 2005. After I signed up for the race a newspaper reporter from the Post Standard called me and asked if she could follow me during the race and write an article about me—that really made me nervous! I asked why she picked me-she said because I was local and old-not encouraging-actually she is a wonderful person and wrote a great article. It turned out to be a hot day–I loved the swim-the bike was tedious-I remember seeing a sign at about 100 miles into the bike course that said “Pain is Temporary-Quitting Lasts Forever”—that kept me going for quite a while. When I started the run course I could hear the announcer calling out finisher’s names—–towards the end of the run it was really dark-so they put glow sticks around our 2011-04 SClemence2necks so a car would not run over us! I was really feeling depressed and about 22 miles into the run-I hear a voice out of the darkness calling, “Sam!” At first I thought it was an angel-but it was K! He had finished the IM and run back out on the course to check on me-can you believe it! He ran along with me for three miles telling me I could finish before the cut off time-it was so inspiring! I finished in 16 hours 58 minutes and 27 seconds—with one minute and 33 seconds to spare-the last person to finish in the cut off time! I collapsed at the finish line and woke up in the medic tent and my wife was chewing me out for over doing it-she was really very supportive —but she said I had the vital signs of someone in a coma-so I decided to end my iron man career!

What are this year’s goals?

We have so many excellent races in CNY this year-I hope to compete in and volunteer in as many as possible! I am so happy to see so many women competing in triathlons-my daughter has signed up for the Iron girl this year—one of my heroes are all the pioneering women who train and compete and have careers and are mothers as well -like Jennifer Corona —- they find the time to enjoy this wonderful sport.

In five years you hope to … : Still be chugging along—please wave as you pass by me J

Something most people don’t know about you:

I was stationed in Spain during my time in the Navy and met my wife-she was a tough Navy nurse and we have been married for forty-four mostly happy years!

Website Updates!

CNY Tri Club Web Site

Have you checked out your Club’s web site lately?

www.cnytriathlon.org

Did you know that links to all the pools available for lap swimming is on the site? www.cnytriathlon.org/lap-swimming

And lots of other training resources listed under the Local Training pull down menu.

Did you know the current and past newsletters are online and also available to print?

www.cnytriathlon.org/category/newsletter

Did you want to know who is leading our Club?

www.cnytriathlon.org/organization

Do you know where to get proof of current Club membership?

www.cnytriathlon.org/membership Just click on 2011 CNY Tri Club Members List

Want to get excited about the upcoming season … Check out last year’s photos

www.cnytriathlon.org/photos

2011 Race Dates

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 SOLD OUT!
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…

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

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
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10%
National Aquatics
Erie Boulevard, Syracuse
www.nationalaquatics.com
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10%
Syracuse Bicycle
Erie Boulevard, Syracuse
www.syracusebicycle.com
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10%
The Bikery
Baldwinsville, NY
www.thebikery.com
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10%
The Bike Loft
South Bay Road, North Syracuse
www.bikeloft.com
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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.
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3 Treasures Theraputic Massage
CNYyogacentercoupon

Sam Clemence

Friday, April 1st, 2011

April 2011 CNY Triathlon Club-Member Profile

Name: Sam Clemence

Tell us about yourself. 2011-04 SClemence

I am originally from Atlanta, Georgia and have been living in Syracuse for 34 winters J–this last one was bad-but it is a great place to live and train! I am a professor of civil and environmental engineering at Syracuse University and am also the adviser to the Syracuse University Triathlon Club.

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

I started participating in triathlons in 1998—I injured my ankle after running the Montreal marathon– since I could not run I decided to give swimming a try. I joined the Syracuse Chargers Masters Swim Club and the coach really helped me to become comfortable in the water and to swim using proper technique-it really helped and I actually won a couple of medals in the Empire State Games! So I encourage anyone who is new to the sport to join a club and learn to swim well! After a few years of swimming I decided to buy a bicycle and sign up for the Green Lakes Triathlon and had a great time!

Who is your Hero?

I have several heroes—Sam Sampere our fearless president who has raised the activities of our club to an outstanding level. Big Jim Mirra the epitome of a great volunteer at Jamesville Beach, Lynn Douglas a great athlete and my training partner for Iron Man Lake Placid, and Keisuke Inoue who rescued me at the Iron Man Lake Placid in 2005-more on that under my worst race.

What is your athletic background?

I was a nerd in high school and ran cross country and track. My only notable achievement was after I finished college and spent six years as a Naval officer —I returned to Atlanta and started running again. A group of us decided to start a 10 Km race in Atlanta in 1969 and we called it the Peachtree Road Race -held on July 4, it is HHH-hot, humid and hilly! There were 110 of us fools in the race the first year. I moved from Atlanta and on the 25th anniversary of the race they invited me back and there were 25,000 runners-two year ago I ran in the 40th anniversary and there were 55,000 fools in the race-I think it is the largest 10 Km race in the US.

What are your Triathlon strengths and weaknesses?

At best I am a fair swimmer, mediocre biker and slow runner-put it all together and you have a happy triathlete – I used to have a running shirt that had on the back -”I may be slow but I am ahead of you!”

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

The Green Lakes Triathlon was my first-a great venue and wonderful race!!-after I came back from the bike leg and before starting the run I was actually brushing my hair (I wanted to look good)-one of my training buddies says “you nitwit the clock is running!” So I learned that the fourth sport in triathlons is the transitions!

What is your favorite race and why?

The Cazenovia Tri and Green Lakes Tri are both excellent races-well organized and challenging courses.

What was your worst race and why?

My worst and best race was Iron Man Lake Placid in 2005. After I signed up for the race a newspaper reporter from the Post Standard called me and asked if she could follow me during the race and write an article about me—that really made me nervous! I asked why she picked me-she said because I was local and old-not encouraging-actually she is a wonderful person and wrote a great article. It turned out to be a hot day–I loved the swim-the bike was tedious-I remember seeing a sign at about 100 miles into the bike course that said “Pain is Temporary-Quitting Lasts Forever”—that kept me going for quite a while. When I started the run course I could hear the announcer calling out finisher’s names—–towards the end of the run it was really dark-so they put glow sticks around our 2011-04 SClemence2necks so a car would not run over us! I was really feeling depressed and about 22 miles into the run-I hear a voice out of the darkness calling, “Sam!” At first I thought it was an angel-but it was K! He had finished the IM and run back out on the course to check on me-can you believe it! He ran along with me for three miles telling me I could finish before the cut off time-it was so inspiring! I finished in 16 hours 58 minutes and 27 seconds—with one minute and 33 seconds to spare-the last person to finish in the cut off time! I collapsed at the finish line and woke up in the medic tent and my wife was chewing me out for over doing it-she was really very supportive —but she said I had the vital signs of someone in a coma-so I decided to end my iron man career!

What are this year’s goals?

We have so many excellent races in CNY this year-I hope to compete in and volunteer in as many as possible! I am so happy to see so many women competing in triathlons-my daughter has signed up for the Iron girl this year—one of my heroes are all the pioneering women who train and compete and have careers and are mothers as well -like Jennifer Corona —- they find the time to enjoy this wonderful sport.

In five years you hope to … : Still be chugging along—please wave as you pass by me J

Something most people don’t know about you:

I was stationed in Spain during my time in the Navy and met my wife-she was a tough Navy nurse and we have been married for forty-four mostly happy years!