Archive for October, 2011

November 2011 : Issue 33

Monday, October 31st, 2011

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org
November 2011 – Issue 33
In This Issue
Board Meeting
Coming Up Next Month…
Preparing Your Off-Season
Yoga for the Triathlete
Monitoring Training Zones for Running and Cycling
Spinervals Cycling Program Discount
Don’t Get Sold Out!!
Member Profile
Podium
CNY Kona Finishers
Quick Links
Board Meeting

Our Board Meetings are now held the second Sunday of each month at 6pm.

Odd Months (January, March …) are held at Cicero (Circle Dr), Panera Bread.

Even Months (February, April …) are held at Dewitt (Erie Blvd), Panera Bread.

If you are interested in attending, please contact a board member directly or email the board at executiveboard <at> cnytriathlon.org

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

president@cnytriathlon.org

Meghan MacBlane, Vice President

vicepresident@cnytriathlon.org

Jill Poniros, Treasurer

treasurer@cnytriathlon.org

Tom Stern, Secretary

secretary@cnytriathlon.org

Deborah Armstrong

Volunteer Director

volunteers@cnytriathlon.org

John Austin

Cazenovia Triathlon Director

cazdirector@cnytriathlon.org

Andy Dagati

Photo Director

photos@cnytriathlon.org

John Evans
Web Site Group Director

websitegroup@cnytriathlon.org

Mary Jo Galletta

Kids Tri Director

kids@cnytriathlon.org

Bridget Lichtinger

Membership

membership@cnytriathlon.org

Jim Mirra

Jamesville Event Co-Director

jamesville@cnytraithlon.org

Kristin Mullally

Oneida Shores Event Co-Director

oneidashores@cnytriathlon.org

Rich O’Neil

Race Volunteer Coordinator

volunteers@cnytriathlon.org

Debbie Sindone

Newsletter Editor

newsletter@cnytriathlon.org

All members of the Executive Board can be reached at:

executiveboard@cnytriathlon.org

Letter from the President

Hi all,

What an exciting time to be involved with CNY Triathlon! Just because the season is over doesn’t mean that we don’t need to see each other until next season. We have LOTS of reasons to get together this year. Tomorrow (11/1), the door to the WTF will open. Come in and stretch and strengthen with Bridget’s power yoga class. If you bring your bikes, you can follow the yoga class with a fun ride. The festivities start at 6, so get there early. We are located in the Sears wing of Shoppingtown Mall. It’s the old Gerber Music store for those of you old enough to remember that.

Check out the calendar on the club website. You will find a schedule of ALL the sessions being offered – cycling, Spinervals, yoga, P90X… We are still looking for responsible club members to volunteer to lead some sessions. All you need to do is make sure everyone is fastened to their trainer properly and pop in a DVD.

Next Thursday (11/10) is our Speed Coaching evening. Coaches are coming in from all over the country to come and speak individually with you! If you like, you can arrive as early as 4:30 for a plant tour. Otherwise, plan on a 6:00 start to the formalities. Our host for the evening, plant manager Steve McCormick, is excited to show off his creation, and has some special perks for all attendees including a raffle for a plant tour for you and 10 of your closest friends and family. We will be served samples of the various 74 brands of beverages that the plant produces. We will also be the very first consumers to sample the brand new India Pale Ale. This stuff is so new, it hasn’t even shipped yet! Enter the Budweiser plant off Rt. 31, bear left and head to the guard shack. The guard will tell you where to go.

Dinner will be catered by Tabatha’s and will cost $15 per person. If you would like to eat, please RSVP with me at president <at> cnytriathlon.org and send a check by Friday 11/4, payable to CNY Triathlon Club, to:

Sam Sampere

389 Summer Haven Dr.

East Syracuse, NY 13057

Planning for our first Annual Holiday Party and Anaerobic Dance is going smoothly – the band is pumped, and the caterer (Brian Lang, Bella Domani) is cooking his heiny off. Oh, I hope that doesn’t end up in our hors d’oeuvres. Keep Saturday December 10th open for this fun evening, open to all CNY Tri members, friends, and family. The party starts at 7:00, or even a little before.

Lastly, I want to extend a gigantic congrats to Dan Wnorowski!! Keep up the good work! Your attitude through all you’ve been through is inspirational!

Looking forward to seeing everyone this offseason!

Thanks,

Sam Sampere

President CNY Triathlon Club

Board Meeting

The November Board of Directors meeting will be held

at 6pm at the Cicero (Circle Drive) Panera bread

on Sunday, November 13th.

If you are interested in attending, email the board at:

executiveboard <at> cnytriathlon.org

Coming Up Next Month…
Do you have a favorite hardware or software training aid that you can’t live without? Tell us about it and we may feature your suggestion in next month’s newsletter. Submit your ideas to newsletter <at> cnytriathlon.org.
Preparing Your Off-Season
As the season has rolled to an end, it is time to figure out what is in-store for the winter and following season(s). In preparation for next year and the off-season, there are three primary items to address – strength, injury recovery and addressing limiters. There are also two methods to prepare for the development of future training protocol and race preparation – the lifespan tool and ‘build it backwards coaching.’

If all you did this season was swim, bike and run, in all likelihood, you lost strength. During the season, if an injury was sustained or aggravated, in all likelihood, some physical alteration related to the injury could impede training in the future. If you can identify some form of a limiter that impeded your performance this season, in all likelihood, if left un-addressed, it will remain a limiter in the future.

Addressing the above items is a great way to begin preparing for your 2012 season. Strength training, physical rehabilitation and making limiters a strength is the key to a strong performance in successive years. If you have developed a good off-season program, your weaknesses, injuries and limiters should change.

Choosing exercises that mimic the swim, bike and run motion is key, but so too are movements that create joint balance. We train and condition on a linear (front to back) pattern, so we must also strengthen our bodies in other angular directions to better stabilize the body. The off-season is the time to begin a program to address strength and physical balance.

Ninty-one percent of athletes that competed in Kona, Hawaii at the Ironman World Championships stated that they had a chronic injury. This highly correlates with the estimated 93% of adults who have some form of pelvic malalignment. When triathletes experience injuries, if un-addressed, it can reshape muscle balance and bone alignment, creating chronic and additional injuries. Addressing issues during the off-season can maximize your recovery and enhance the quality of your training in-season.

A limiter is usually related to a technique flaw or a mismanaged training objective. As human nature, we often avoid what we are not good at, further ensuring that it will remain a future weakness. Triathlon coaches realize that developing an athletes limiters, builds a more well-rounded athlete. So do what a coach would do, train the limiter. It would be wise to consult a triathlon coach now to evaluate if limiters are technique or training related. This allows 8-9 months to get comfortable with suggested changes.

This past week, I was introduced to the concept of the Lifespan Project by Jana Hoffmannova of Palacky University in the Czech Republic. In essence, the lifespan project is a tool that allows athletes to identify their personal goals, the duration of time they see themselves competing in the sport, acknowledge what they desire to accomplish and in essence control their destiny. The lifespan project is used with tremendous success in European countries and has been extensively studied with cyclists.

The lifespan project provides and opportunity to map out the entire course of an athletes intended career. This allows the athlete to consider periodic bouts of time off, and it highlights years that major trips or major events will be attempted.

When coaches build programs for their athletes, they start by identifying key races for the upcoming season This begins the preparation of the annual plan. Coaches then identify key paces, training volumes, and concepts working backwards from the priority race to the current day, thus ‘build it backwards coaching.’

Incorporating a long-term overview provided by the lifespan tool and the annual plan for a short-term tool, will help an athlete and coach prepare a better, more intelligent program to protect the athlete from injuries, enhance their successes and filter decisions based on emotions versus constructive thought. The combination of these two methods allow an athlete/coach the opportunity to achieve a self-fulfilling prophecy – success.

As you can see, we are building a diagram for success in 2012. Strength, injuries and limitations must be addressed. Build a continuum for your lifespan in the sport of triathlon and identify your goals and accomplishments. Build your program backwards from your key race(s). And last but not least, listen to your body.

Incorporating these tools enable triathletes to be more aware to their bodies and assists them in being personally responsible for adapting their program to prevent injuries. Failure to listen, often prevents us from achieving our goals and desires. Train smart and train hard this off-season, but adapt your thinking and update the tools you use to remain healthy and successful in fulfilling your lifespan quest in triathlon.

Personal training, orthopedic massage, nutrition counseling, sports psychology, physical assessments, triathlon coaching, technique analysis, metabolic testing, lactate and VO2 Max testing, chiropractic and physical rehabilitation are all examples of tools that athletes can use at various times to help keep them on track with their lifespan project. Too often athletes leave their health and well-being to chance and they also leave their accomplishments to chance. You now have the tools to change your destiny!

Written By: Eric Prager – Co-Owner of Endurance Monster and Engineered Triathletes, Level II USA Triathlon Coach, degrees in Exercise Science and Sports Management, and Certified Strength and Conditioning Specialist. For more information on coaching or preparing a lifespan project, contact Eric at eric.prager <at> endurancemonster.com.

Downhill Skiing Club Passes

For the second year CNY Triathlon Club will be offering its members the opportunity to purchase discount downhill season ski passes. Last year our passes were at Labrador Mountain.

This year we will offer passes at both Labrador & Song Mountain. The passes are generally once a week “shift” passes but full passes also can be purchased through the program. Full details will be forwarded to the membership soon via the list serve and also in the November Newsletter.

Questions? Contact jdpaustin <at> juno.com

2012 Registration Open

Make sure you don’t miss out on the great happenings at the WTF by letting your CNY Tri membership expire! Get the most out of your membership by renewing early and taking advantage of the programs the club has during the winter.

2011 memberships expire on December 31, 2011.
Questions? Contact membership <at> cnytriathlon.org
Yoga for the Triathlete

The WTF will be featuring YOGA for the Triathlete on Tuesday nights at 6 p.m., starting November 1st. It is a 60 minute class open to all current CNY Tri members and OCC members. I’ve been teaching yoga for athletes for 4-5 years and am passionate about its benefits. Men, especially, have found that taking a yoga class (though awkward at first) has helped tremendously in their flexibility, balance and avoiding nagging injuries. So, guys, don’t think yoga is just a “girl” thing! Heck! Even P90X has a yoga class in its regime! Try it! You don’t have to tell anyone.

So, what is this class all about? It is about increasing flexibility, balance and strength to some cool tunes. This class is for the beginner to advanced. The routines I create focus on the body we, as triathletes, have a tendency to forget or are prone to injury: Achilles, hamstrings, hips, and back. The class also works on increasing upper body strength to become a stronger, more efficient swimmer, challenging balance routines to increase strength in quads and core and static stretching to get those hamstrings and hip flexors strong for biking and running. Incorporated in the routine is an ab/core workout and class will end with a relaxation period to get the body and mind to quiet down.

Come out and give it a try! Mats are available at the WTF if you don’t have one. Bring water and a towel.

Be sure to leave a comment on the WTF calendar so I know how many are attending.

Questions? Contact bridget.lichtinger <at> gmail.com

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).

Monitoring Training Zones for Running and Cycling
© 2011 by Doug Bush

Three key elements to improved fitness and performance are establishing the frequency, intensity, and duration of workouts. This article will focus on monitoring the intensity component of cycling and running. With the advent of sophisticated training tools such as GPS, power meters, and heart rate monitors it has become increasingly confusing for athletes to determine training intensity zones and to monitor fitness. The old adage of cycling and running as much as you can, as hard as you can is being replaced by the mantra of precision. Athletes and coaches are developing detailed, periodized training plans based on very specific training intensities.

Muscle consists of three main categories of fibers, — slow twitch (Type I), a group of fibers that share properties of both of slow and fast fibers (Type IIa), and fast twitch (Type IIb). These fibers are recruited to help carry the load in a very orderly fashion as exercise intensity increases starting with Type I. The next fiber type is not called on until all of the preceding fibers are in use.

The type and distance of racing determines how much time should be spent working at various zones that correlate where the three fiber systems are recruited. For endurance athletes it is important to work at different intensities so that each on these muscle fiber groups starting with the Type I slow twitch fibers are stress. Each fiber and its associated energy system must be trained in order to maximize its efficiency before working at higher intensities. How long and when we work at various intensities depends on many variables, an Ironman athlete would spend much more time improving efficiency of the Type I slow twitch fibers than someone focusing on sprint distance races

The term “aerobic base” is often used by endurance athletes to describe improvements in overall fitness. It is essential to develop a strong aerobic base which allows the body to efficiently metabolize stored body fat while sparing stored carbohydrate. During exercise other adaptations that occur are increased density of capillaries to muscles and connective tissue and improved efficiency of fat metabolism. These adaptations can only occur when exercising at an easy to moderate intensity and that is why it is very important to develop this aerobic base before doing higher intensity sessions. Many times athletes feel that training at these lower intensities will make them slower, but it is essential to establish this foundation of fitness so the body can handle higher intensities.

How do you monitor training intensities? The most common methods are using perceived exertion, pace, heart rate, pace, and wattage on the bike. Each one of these methods has its advantages and disadvantages and all can be useful during training. The goal of each method is to try and estimate the intensity where each muscle fiber is recruited. For more info on how to establish training zones the following is a link to an article that explains Lactate Threshold and training zones:

http://www.endurancefactor.com/Articles/Lacatethreshold.html

Perceived exertion (RPE) is estimating, on a subjective scale, how hard you are working at a given point of the workout. One of the great things about using RPE is that it does not require purchasing additional equipment. The downside is that for most people it is very difficult to estimate how hard they are working as they have no frame of reference.

Using a heart rate monitor provides a much more objective feedback once proper training zones are established. It takes much of the guess work out how hard the athlete is working at a given point of a workout. Over the past few years heart rate monitors have come down in price and one with a good set of feature can be found for under $100. The downside to using only heart rate is that it can be affected by temperature, hydration status, and fatigue of the athlete. So while it is very effective for monitoring intensity, there are some limitations.

GPS watches that provide instantaneous pace and heart rate have become increasing popular and provide much more feedback and data for analysis after a workout. Heart rate is a good tool for monitoring intensity; it is not great to track performance changes over time. This is where a GPS watch really stands out. It not only provides heart rate during a workout to monitor intensity it provides information on pace, elevation, and distance traveled that is very useful for analysis of workout.

Using pace during bike and run workouts can be problematic as it is influenced dramatically by wind and terrain changes. For analysis of GPS data there is a concept becoming increasingly more popular that factors in pace with terrain changes, Graded Pace. Graded Pace uses the elevation and pace data from a GPS watch to factor in up and down hills. Using Graded Pace to analyze data allow the athlete to track performance changes over time by removing terrain as a variable. There are two software packages available for analysis of this data. A free, open source package called Gold Cheetah is a great product but can be a bit cumbersome. Trainingpeaks WKO+ is another software package that provides a more simple interface and great analysis tool, but it is not free.


To learn more about using Graded Pace I recommend reading “Racing and Training With a Power Meter” by Hunter Allen and Dr Andrew Coggan. While this book’s main focus is using cycling power meters there is some great information on Graded Pace.

A power meter on the bike takes all of the guess work out of monitoring intensity and is a tremendous tool for tracking performance. The system measures the actual work performed while on the bike in wattage. Using wattage rather than heart rate or pace takes all of the guess work out of the data. The downsides of using power meters are that they are expensive and can be complicated to use. The same software tools used for Graded Pace are also used for analyzing wattage data.

While using any of the tools need not be overly complicated it is important for the athlete to understand training zones and how they can be used effectively.

Doug Bush is head coach and owner of Endurancefactor. He is an exercise physiologist with articles published in Inside Triathlon, Velo News, American Triathlete, and Ultra Runner Magazines. More about Doug may be found at www.endurancefactor.com

Spinervals Cycling Program Discount

Here is the link to the 1-month Complimentary Membership Form to the Spinervals Cycling Program Discount created for CNY Triathlon Members:

http://www.spinervals.com/public/CNY_Triathlon_Club_Application_Form.cfm

This membership form expires on 11/15/11, so sign up for the 30 day free membership to get the discounts on Spinervals products before the 15th.

And you will have until early December to figure out which DVDs you may want to have at home while we work through the Spinervals Base Building Program.

Don’t Get Sold Out!!

The Local Race List on our website was just updated for 2012. Some of the races do not have their 2012 race dates available yet. But most do. If the opening dates for registration were available, those are listed too. Check it out at…

www.cnytriathlon.org/current-local-race-list

NOTICE THAT IRONGIRL OPENS NOVEMBER 1st!! Several other races are either already open for registration or open in November, December, or January. And many of these races sell out in anywhere from a month or two down to hours or minutes. Green Lakes YMCA sprint tri opens up to 320 slots for Y members in January but holds at least 130 more slots for the public on February 1st. Check out the local race list and get your plans together for 2012.

We also need your help. Molly English is taking over management of the Local Race List on the CNY Tri Club web site. If you find any other local races that pop up, you find a race is sold out, or if any of the links do not work, let her know. She can be reached at races <at> cnytriathlon.org

Member Profile

November 2011 CNY Triathlon Club-Member Profile

Name: Steve McCormick

Tell us about yourself. I have completed 13 Ironman races, the Survivor of the Shawangunks, and many other triathlons over the last seven years. I am 60 years old and have worked for 33 years in the beer industry. I work at the Budweiser Brewery in Baldwinsville. I have been in Central New York for the last ten winters. I am a time challenged Triathlete so I race to train. I say this to explain my 2011 triathlon goals below. I also bike from my home in Manlius to and from work in Baldwinsville as often as possible. Prior to Triathlons, I only ran and I have completed 34 marathons.

How long have you been involved in Triathlon and what made you take it up? As a result of losing a bet with a co-worker, I was signed up for my first triathlon, the 2005 Ironman Lake Placid. I decided to enter the Green Lakes Triathlon in June 2005 as a preparation. After struggling in that race I took swim lessons from Bill Hauser at Cazenovia College. The swim training worked and I was able to complete the swim just seconds faster than a competitor with one arm.

Who is your Hero? My wife Linda. We have been married 37 years.

What is your athletic background? I am one of twelve children and we played sports every night after dinner. Later in life at age 35, I ran my first of 34 marathons in 1985 in Chicago.

What are your Triathlon strengths and weaknesses? I am really good at the race taper. The swim, bike and run are my weaknesses. In the photo from Geneva, I am standing with all the swimmers that I beat at Ironman Switzerland.

What was your first triathlon and what do you remember most? Green Lakes in 2005 and I learned that I should have trained for the swim.

What is your favorite race and why? The Catalina Island Marathon was my favorite race, trail running among buffalos and finishing in the Pacific Ocean. My favorite Triathlon was the Survivor of the Shawangunks. This race has a great unusual course (ride, run, swim, run, swim, run, swim & run up), very scenic, challenging, and a fantastic meal with Budweiser after the race.

What was your worst race and why? I have had all good races but my travel schedule to Ironman Switzerland added stress to the event. I recommend that you get to an Ironman race at least a full day in advance.

What are this year’s goals? Have fun racing in Ironman Louisville, five half ironman races, three Olympic races, four sprint races, and do well on Team USA at the World Long Course Championships at Las Vegas in November.

In five years you hope to … : I will qualify for the Ironman World Championships in Kona, Hawaii.

Something most people don’t know about you: In the Navy, I was an officer and sometimes a gentleman. I drove an aircraft carrier for three years.

Podium

Congratulations to all of our award winners!

RANDY HADZOR

  • Powerman Muncie Duathlon, Muncie, IN: 2nd Male overall

Podium

KRISTIN WHITE

  • Ironman 70.3 Poconos: 4th Female Pro

STEVEN PLANTE

  • Cazenovia Intermediate Distance: 1st Male 55-59
  • Lyme Triathlon: 2nd Male 55-59
  • Clayton River Rat: 4th Male 50-59

BOB HADZOR

  • Delta Lake Intermediate Distance: 2nd Male, 60-64
  • Syracuse Ironman 70.3: 1st Male 60-64(2012 IM 70.3 World Championship Qualifier)

Congratulations to all of you award winners and remember to keep those award winning performances coming in. If you receive an overall or AG award at any late season race or if you do a race in warmer climates, let me know.

Tom Stern

secretary <at> cnytriathlon.org

Congratulations to the CNY Kona Finishers!!!

DAVID BURGER:

Swim: 1:13:4

Bike: 5:08:38

Run: 3:20:50

Overall: 9:49:56

Rank: 50 of 273;

Overall Rank: 343 of 1918

JOHN PARKER:

Swim: 1:07:10
Bike: 5:
17:05
Run: 4:04:
32
Overall: 10:36:27

Rank: 94 of 209;
Overall Rank: 801 of 1918

RICK COTE:

Swim: 1:13:59
Bike: 5:26:47
Run: 3:56:10
Overall: 10:50:24

Rank: 112 of 209;
Overall Rank: 915 of 1918

KRISTEN ROE:

Swim: 1:15:44
Bike: 5:59:08
Run: 3:57:38
Overall:11:21:37

Rank: 38 of 91;
Overall Rank: 1149 of 1918

MARY BETH ROMAGNOLI:

Swim: 1:16:56
Bike: 5:52:15
Run: 4:02:27
Overall:11:21:37

Rank: 39 of 91;
Overall Rank: 1150 of 1918

MICHAEL PARKER:

Swim: 1:16:39

Bike: 5:42:09

Run: 4:33:52

Overall: 11:42:32

Rank 32 of 72;

Overall Rank: 1265 of 1918

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 <at> cnytriathlon.org

Debbie Sindone
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 12314

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Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
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National Aquatics
Erie Boulevard, Syracuse
www.nationalaquatics.com
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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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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
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CNY Triathlon Club | Box 434 | Dewitt | NY | 13214

WTF Session Leaders

Friday, October 28th, 2011

Still need Wed, Fri 6pm session leader

As well as Sunday long ride leaders

Deborah needs replacement Thurs 11/3 @ 5:30am

Babysitter available weeknights 6pm

Keys to the WTF – October 25, 2011

Tuesday, October 25th, 2011

Winter Training Facility (WTF). It is that time of year when it is getting more difficult if not impossible to get out for those bike rides. But don’t put those bikes away completely.

I know how we can often despise getting on those indoor trainers, but misery loves company. So join a group for a spin indoors. There are several opportunities available in the area but they have limited spin bikes and get filled to capacity quite often. So we invite y’all to get together when you can on your own bikes at the WTF.

Once again this year, starting November 1st , the CNY Tri Club has 50 bike trainers, a sound system, DVD player and two large screen displays in rented space at Shoppingtown Mall (between Dick’s and Sears). The facility is open to all current CNY Tri Club as well as Onondaga Cycling Club members.

Since we have had an incredible growth in membership, the Club invested some of those dues to increase your training possibilities.

  • Now you are not constrained by finding a Spin instructor and getting in their class. You can follow a training program on large screen displays. The CNY Tri Club purchased the Spinervals Base Building 12 DVD set along with a Base Building program for use by our members at the WTF. I am busy building the program onto the winter calendar with the first few weeks already input.
  • And to build your strength for next season, the CNY Tri Club has purchased the P90x DVD Program as well. An Introduction video at 12 noon on November 2nd will be given by Peter Riehlman, company representative and P90x athlete as well as Club member. The Classic program is on the schedule for the following week starting Monday November 7th.

On the calendar, we have set up a schedule for early morning risers, mid morning weekend/holiday warriors, lunch hour workday athletes, and weeknight dedicated cyclists.   Just click on the day you are interested in, look for a time slot and leave a comment at the bottom to which session you will attend.

www.cnytriathlon.org/category/events/2011-11

But wait the time slot has “No Leader Yet“…

Anyone can be a session leader.

  • If you want to follow the Spinervals DVD Base Building Program or the P90x DVD program, no prior Instructor experience or skill is required. We are looking for volunteer leaders to issue a key to. The leader responsibilities are to unlock the facility, turn on the lights, power up and place the DVD in. Then lock away the DVD, shut off the equipment and lights prior to locking up on the way out.
  • However as the leader you need to check all the bikes as they come in to ensure they are secured properly in the trainers. We have had a few occasions where even experienced athletes fell out of the trainers because they did not secure them properly. Luckily the only thing bruised so far was their egos.

What is this “Babysitter None Yet” …

We have put a slot on the schedule for a babysitter in the 6pm weekday sessions as well as the 10am weekday holiday sessions. Parents, I am guessing that for $3 a child or two siblings for $5 might add up quickly for a Babysitter. And the older kids have the Skate Center across the hall from the WTF that is open and available with the Babysitter. (2 hours for $5 roller and $7 boarding). www.blackmambaskatepark.com Once a Babysitter signs up, leave a comment at the bottom of the session if you want to use the Babysitter.

Please email us at calendar@cnytriathlon.org to sign up for a time slot as a leader or Babysitter.

We will post your slot on the schedule. We would appreciate committing to a recurrent time each week but we understand if you can only lead sporadically. You need to have a time slot posted on the web site’s calendar for liability purposes in order to use the facility.

And you are not limited to the time slots we have set up already. If you want to lead the session with a more traditional Cycling Class, or a DVD different than the Spinerval or P90x of the Day choice that is fine also. However, you cannot not conflict with those slots we have already setup. A weekday midmorning or afternoons and late evenings are available.

If you have a group of casual riders or competitive team, feel free to sign up to lead a time slot as well. Your group is welcome if they are current club members as well. Just be aware that other club members are eligible to attend your session as well.

Note: The DVDs are for use at the facility but Coach Troy Jacobson is providing all members a discount code, available at the WTF, for a free one month Spinervals.com membership, to purchase DVDs at 20% off for use at home. That way if you are unable to make the group session you can still get the workout in at home.

A broad overview of the full Spinervals base building program we will use through Christmas follows. You are not pressured to complete all 5 weekly sessions .  And with all sessions at the WTF, ride only part or all of the workout at the effort you are ready for. We have set aside 5:30am and 6pm weekday session times as well as 6am and 10am Sunday sessions. Other times can be made available.

  • an increasing longer ride on Sunday (2- 2.5 hours),
  • an hour long technique oriented Monday workout,
  • rest day on Tuesday (good day for Tri Yoga session),
  • 1.3 to 1 hours Aerobic Intervals on Wednesday,
  • 45 min Recovery ride on Thursdays,
  • 1.2 to 1.7 hour Aerobic intervals on Fridays,
  • Rest on Saturdays.

Note: Peter Riehlman will be able to order P90x DVD set for use at home for all those interested as well.

The P90x Classic program is based on 6 days of different DVDs to hit all your body at different times. We have set aside Monday thru Saturday noon sessions. Other times can be made available.

The first three weeks will include

  • Rest on Sundays,
  • Chest and Back / Abs on Monday,
  • Plyometrics on Tuesday,
  • Shoulder and Arms / Abs on Wednesday,
  • Yoga on Thursday,
  • Legs & Back / Abs on Friday,
  • Kenpo on Saturday.

The winter season will be long with lots of opportunities to build yourself up for spring riding.

Take advantage of them.

CNY Tri Club Executive Board
John Evans
calendar@cnytriathlon.org

Club Meetings

Tuesday, October 25th, 2011

Meet Coaches:Speed Dating in November

Holiday Party & Dance in December

now on the calendar … Click each for Details

Speed Coaching, Holiday Party – October 24, 2011

Monday, October 24th, 2011

Note: We recently added previous years members from the listserv to our mailing list.  The mailing list is used for Board Announcements (1-2 a month) as well as our monthly Newsletter.  The Board Announcements and Newsletters are archived and available on the CNY Tri Club Web site.  If you do not wish to receive these emails just use the link for safe unsubscribe at the bottom of this message.

Speed Coaching

Please keep Thursday November 10th open for our fall club meeting. Club member Steve McCormick is quite excited to be our host this month for our Speed Coaching evening. [@ Baldwinsville Brewery]

The cost is $15/person and the menu (provided by Tabatha’s) is:

Herb Roasted Pork or Garlic Herb Chicken
Wild Rice
Penne with oil, garlic and broccoli or Penne with Vodka sauce
Steamed Garden Vegetables
Caesar Salad
Homemade cupcakes

Please send checks made payable to CNY Triathlon Club to:

Sam Sampere
389 Summer Haven Dr.
East Syracuse, NY 13057

You must RSVP and pay in advance to have dinner.

Confirmed coaches include:

Mike Corona
Kelly Covert
Reem Jishi
Brent Morehouse (if Shannon is not in labor)
Janet Ohlsen
Pete Riehlman (P90X workouts)
Kristin Roe
Karen Allen Turner (if she is not in labor)
Stacey Wannamaker
YMCA

So come on out, spend a few minutes with each coach, and see which one(s) you might want to hook up with for your fastest and fittest season ever!

Winter Training Facility

The WTF opens up on 11/1/11 … More Details in a separate email shortly.

Holiday Party and Dance

Our first Annual Club Holiday Party will be on 12/10/2011 at our favorite place, Bella Domani. Club member Brian Lang will prepare an evening of delicious finger foods, otherwise known as hors d’oeurves, for us to munch on while we dance the night away to the awesome sounds of TCB, formerly known as The Celebration Band! Club members Erika Adigun and Sam Sampere form 2/7 of this dynamic and entertaining ensemble.

So, come out and dance and get in some serious cross training. We’ll start sometime around 7 and end about 10. Sound good? The cost will be $11/person. You’ll have to pay for your alcoholic beverages, though.

If you would like to attend, please send a check to the address listed above. You can combine Speed Coaching and the Holiday Party on a single check if you like. I’m pretty good at math, so figuring that out won’t be too difficult.

If you have any questions, please send an e-mail to president@cnytriathlon.org.

Thanks!

Sam

Protected: SEPTEMBER 2011 CNY TRIATHLON CLUB BOARD MEETING MINUTES

Saturday, October 22nd, 2011

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November 2011

Wednesday, October 19th, 2011

Off Season is almost over …

WTF opening soon

Speed Dating for a Coach

and more …

Details to follow

October 2011 : Issue 32

Saturday, October 1st, 2011
CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org
October 2011 – Issue 32
In This Issue
Board Meeting
Tri Training: The Off Season
Traveling with a Bike
Or Ship that Bike
Member Profile
Podium
Slot Holders
Quick Links
Board Meeting

CHANGE!!!
Our Board Meetings are now held the second Sunday of each month at 6pm.

Odd Months (January, March …) are held at Cicero (Circle Dr), Panera Bread.

Even Months (February, April …) are held at Dewitt (Erie Blvd), Panera Bread.

If you are interested in attending, please contact a board member directly or email the board at executiveboard@cnytriathlon.org

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

president@cnytriathlon.org

Meghan MacBlane, Vice President

vicepresident@cnytriathlon.org

Jill Poniros, Treasurer

treasurer@cnytriathlon.org

Tom Stern,  Secretary

secretary@cnytriathlon.org

Deborah Armstrong

Volunteer Director

volunteers@cnytriathlon.org

John Austin

Cazenovia Triathlon Director

cazdirector@cnytriathlon.org

Andy Dagati

Oneida Shores Event Co-Director

oneidashores@cnytriathlon.org

John Evans
Newsletter Editor

newsletter@cnytriathlon.org

Mary Jo Galletta

Kids Tri Director

kids@cnytriathlon.org

Bridget Lichtinger

Membership

membership@cnytriathlon.org

Jim Mirra

Jamesville Event Director

jamesville@cnytraithlon.org

Kristin Mullally

Oneida Shores Event Co-Director

oneidashores@cnytriathlon.org

Rich O’Neil

Race Volunteer Coordinator

volunteers@cnytriathlon.org

Bill Street

At Large Director

All members of the Executive Board can be reached at:

executiveboard@cnytriathlon.org

Letter from the President

Hi all,

First, I want to wish Kelly Covert and Erika Adigun speedy recoveries after their bike crash a week ago. Without their helmets, I think neither would be with us today. Incidents like these are scary, and we are reminded just how precious life is, and how quickly it can be taken away. Please remember to ALWAYS wear your helmets when riding.

Our race season came to an abrupt halt last week after the DeRuyter Lake Triathlon. Special thanks to Jerry Rice for all he does to support triathlon in CNY. According to Jerry, about 70 athletes competed in his race. Congrats to all of you finishers.

Many of you completed our poll, thank you for your time and feedback. One popular request was to move the J’ville and OS Wednesday Night Tri series to another night. That’s just not possible because the name would need to change and we could no longer call it the Wednesday… Ok, that’s not why. We routinely have about 100 athletes at Jamesville, and we’ve seen 300+ at OS. Imagine if these sessions were on different nights. How many would turn out…? The motivation for expanding to OS was to thin the herd a bit, and that has worked tremendously. We are looking in to the feasibility of expanding yet again on Wednesday night. This time, we’re moving west to lovely Skaneateles Lake! We will keep you posted on these proceedings.

That being said, we do offer training on other days – M night at the SU track (though few participated this season), Tuesday night for a 10 mile TT, of course W night, the Saturday open water swims, etc. So, try to clear your Wednesday night schedule, at least once a month, and take advantage of these other opportunities.

Race season is over, but race season 2012 will be here before you know it! A little down time is ok, but if you take a month off, you’ll need 3 months to regain that fitness before you can start improving on this year’s results. Don’t let that happen to you! Keep moving! And to help you as winter comes on, the Winter Training Facility, passionately known as the WTF will re-open on November 1! If you have never popped your bike in a trainer, don’t sweat it. Bring your bike and we will happily show you how it’s done. This is also a good time to try clipless pedals and cycling shoes if that equipment is not yet a part of your arsenal. Currently we have sessions scheduled for M and T nights, of course Friday night movies, and others are requesting time slots. We should have a filled out schedule within 2 weeks or so.

Congrats to all you 70.3 finishers! Job well done, even if you weren’t as fast as you wished. That’s what our winter training is all about! I had a blast riding around photographing you all.

Lastly, we have two very important dates you need to reserve. Please keep Thursday 11/10 open for our next club meeting. You’ve heard of Speed Dating? We are hosting a Speed Coaching session. If you are in the market for a coach, you need to find one who matches your interests, abilities, personality, etc. You will have the opportunity to meet and chat with a coach before moving on to the next. Your next step would be to contact those of interest after the meeting for further discussion. Our venue will be moving to the former Budweiser Plant in B’ville. Club member Steve McCormick will be pouring! Coaches, if you want in, please e-mail me at president@cnytriathlon.org.

The CNY Triathlon Club will be hosting our first ever Holiday Party. The committee meets this weekend to hopefully finalize the details. We expect the bash to be on Saturday 12/3 (maybe Friday 12/2?) from 6 – 10. Music provided by the best party band in town – TCB, formerly The Celebration Band! So come on out and party with your clubmates!

I’ll leave you with this cartoon sent to me by Tracy…

Mon Tues WTF

Keep it fun!

Sam Sampere

President CNY Triathlon Club

Board Meeting

The October Board of Directors meeting will be held

at 6pm at the Dewitt (Erie Blvd) Panera bread

on Sunday, October 9th.

If you are interested in attending, email the board at: executiveboard@cnytriathlon.org

Triathlon Training: The Off-Season

A time to reflect, review and plan ahead.

The 2011 triathlon season has, for most of us, come to an end. Yet, as one of the lyrics in Jennifer Lopez’s latest song “I’m into You” states:

“Every finish line is the beginning of a new race.”

The off season is a time to review your race results, think about the training you logged, the mental focus and effort you put into each of your workouts and reflect upon what you achieved this past year.

  • Did you meet the goals you established at the beginning of the season?
  • Did you embrace spending time doing drills in the pool and improve your swim stroke, as you promised yourself you would?
  • Were you finally invited to “hang” with faster cyclists on long rides and able to suck their wheel the entire ride?
  • Finally, were you able to run faster off the bike and hold that pace for the entire distance of your race – not simply the first 2 miles?

As triathletes, you should consider taking a moment or two to write down all that went well with your season and what you feel you could improve upon. As you go through this exercise, ask yourself – what should I ‘start doing’ to improve my times for next season and what should I ‘stop doing’ that is holding me back. If your race season did not go according to plan, why didn’t it?

  • Did you gloss over the BASE PERIOD and start hammering your workouts right out of the gate?
  • Did you miss key workouts during the BUILD PHASE of your training plan?
  • Was your nutrition plan to work-out for 4 to 5 hours at a time on the weekends and gorge yourself on nachos and burgers as your reward?

Conversely, if you experienced an “A+” season, what did you do consistently that helped you the most?

  • Did you execute a solid training plan?
  • Did you mentally focus on meeting with success before every race?
  • Or did you simply blow off your Tri Coach and do whatever you wanted this season?

It could be a myriad of factors.

During the off season, one of the best ways to get faster and move up the age group rankings is to improve your technique and efficiency in all three disciplines. As you are already aware, better technique means decrease in energy spent, increase in faster splits and fewer injuries. Increasing your efficiency and technique during the off season builds the training foundation and sets you up for a successful season.

  • Spend one day a week doing only swim drills instead of pushing laps.
  • Focus on spinning at a higher cadence on your bike. This will definitely improve your cycling times.
  • Run with better form; do not allow your arms to cross over the imaginary center line of your body.
  • Have your training partner and/or coach watch or video tape you performing all three sports and critique you.
  • Above all, the best way to improve running form and times is by spending time on the track doing run workouts.

I hear from many triathletes that their run is their worst sport out of all three of the disciplines. They think if they simply put more miles in on their sneakers they will get faster. NOT HAPPENING FOLKS!!! Get on the TRACK!!

Focus on building strength – especially core strength. There is no better way to lose fat, decrease the chance of injury and look better than hitting the weights. Identify a program that has various phases and emphasis. If this is your first time lifting weights, always start off with a light weight and increase repetitions. For those of you who recently participated in Syracuse 70.3 and/or have this race in your plan for 2012, you will need overall strength to successfully carry you through both a hilly ride and run course.

Try new courses this season. Cease from riding and running the same loops. Shake it up a bit and add flats, or hills in both your rides and runs. Change it up so you create new challenges on your body. Your body only gets stronger and fitter when you introduce variation into your training plan.

By changing the program, challenging you to new things and opening your mind to achieving training obstacles you will begin your 2012 season fitter and faster than ever before.

Stacy Wanamaker is a USAT Level I certified coach.

She can be reached at

stacy.wanamaker@endurancefactor.com

(315) 250-2969

Downhill Skiing Club Passes

For the second year CNY Triathlon Club will be offering its members the opportunity to purchase discount downhill season ski passes. Last year our passes were at Labrador Mountain.

This year we will offer passes at both Labrador & Song Mountain. The passes are generally once a week “shift” passes but full passes also can be purchased through the program. Full details will be forwarded to the membership soon via the list serve and also in the November Newsletter.

Questions? contact jdpaustin@juno.com

———————

Thanks

JA
Training Season Complete – 2012 Registration Open

CNY Tri Club 2012 Registration is OPEN!

It is that time of year again.  Time to renew for the year 2012!  Membership runs for the calendar year only.  Take advantage of the Winter Training Facility not just this fall but into the new year when you renew your membership!

Bridget

Traveling With a Bike

Are you traveling to a race? Or vacation and want to bring your bike with you? Here’s a few tips to remember before you jet set with your bike!


First. Airlines charge a hefty fee for taking your precious piece of workout equipment with you. If you can fly Southwest Airlines, they are the cheapest at $50 each way.  US Airways charges $100 each way and the rest of the carriers range anywhere from $175 up. Inernational flights can be upwards of $400, EACH WAY!

If your traveling for a vacation and think you may only ride a few days it may be worth your while to rent a bike. Most major cities have reputable bike shops with good quality bikes to rent. It may not be the exact bike you ride but it may save you some big $$$.  All you will need to bring are your pedals, shoes and helmet. Most shops will also rent you a bike pump and flat kit.

If you decide to take your bike with you (for a race of course) here are a few things to remember. You’ll need to be sure to rent a car big enough to fit you, your luggage and your bike case. Most small SUV’s and mid size sedans will accomidate all of your gear. You can NOT bring CO2 cartidges on an airplane, even if they’re packed in your bike case. So leave those at home. You’ll have to purchase them at a shop when you reach your destination. Keep your receipt and return them if you don’t need them before you depart!

Give yourself a few extra minutes at the airport to check in your bike. Make sure that its under 50 lbs or you may incur another fee.  Be prepared for security to open up your bike case and go through it.  Most of the time you drop your bike and they look through it as they check it in.

If you’ve never taken your bike apart it’s best to find someone who has or go to your favorite bike shop.  I’ve done it so many times I can get it broken down and packed in less than 30 minutes. If you’ve never assembled your own bike before you may want to make an appointment at a local shop at your destination for them to put it togethor for you. There’s usually a minimal charge but at least you’ll have peace of mind that everything is done correctly.

To break the bike down and pack you’ll need a few things:

bubble wrap, pedal wrench, hex wrench, zip ties and scissors.

- First thing is to take your pedals off.  I like to take my pedals with me in my carry on.

- Next you’ll need to take off the seat post. Be sure to mark your post with either tape or permanent marker. Wrap the seat post in bubble wrap.

- Then take off the handle bars. This can easily be done by unscrewing the screw in the headset. Once you’ve got the bars off return the screw and tighten so you won’t lose it.

- Lay the handlebars down the side of the bike while you remover the wheels. Place the skewers in a ziplock baggie.

There are many types of cases out there and each one requires a different position for your bike to be in. I’ve got the Ironcase which lies flat on the floor and has 3 cushions.

- Place the bike frame on top of one cushion in the case. You may need to ziptie the rear derailleur in place so it doesn’t hit the back side of the case.

- Arrange the handle bars on top of the  front fork. Wrap the bars in bubble wrap and secure tightly with zipties.

- Place the seat/seat post in the case where it will fit and secure it to the bike frame with zip ties.  Place the other cushion on top of the bike.

- Then place the wheels in the case. Use a towel or bubble wrap to keep the wheels from touching each other.  Place the 3rd cushion on top .

I like to wrap all of my tools in bubble wrap and place them in the bottom of the case under the bike. This is a good place to keep your skewers as well.

- Finally close the case. Believe it or not this is the hardest part!!! Line up all of the corners of the case and then gently tighten the straps. Do each strap a little at a time so that you get even pressure around the case. Once it looks like everything is lined up the tighten the straps securely.

Be sure to label your case with name , address and phone number.

Happy trails wherever your destination may be!!!

Kristen A Roe
USAT Level I Coach

Train This Multisport Coaching

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).

Or Ship that Bike

How do we travel with our bikes if airplanes were involved? The short answer is  – we don’t. We ship them ahead.

Early on we took the bikes with us as checked baggage on the plane. It was always an adventure! Even pre 9/11 (and pre baggage charges). There was always an exorbitant charge to check the bikes and if they didn’t show up at your destination you were out of luck.  (We saw that happen more than once. Lost luggage?).  If the bike was totally lost you were out all but the maximum amount the airline would allow for lost luggage – About $3,000. My Zipps cost almost that much. Also, it was a huge hassle to drag the bike cases around the airports along with all of the other stuff you need to haul with you for a Tri. After 9/11 it was even worse because the TSA would open the bike case to check contents and believe me, they don’t re-pack the bike as carefully as you do.

The work I used to do had me traveling and I needed a lot of equipment . We would always ship it ahead. So I thought why not do it with the bikes.

Shipping ahead was headache free. The process is simple. Find a room near the race well in advance. Call to confirm that the hotel will accept and hold your bike case(s) when they arrive. Book the room, and ship to the hotel address by ground shipping 7 days before you plan to arrive.

Check with FedEx or UPS to see who is cheaper. (Know the dimensions of your bike case and make sure you check prices to include what you are going to insure the bike for. Box the bike and take it into the FEDEX or UPS store for shipping. So far I’ve found FEDEX cheaper.)

The advantages are many:

-No airport hassles.

-Your bike is there when you get there. You don’t need to rent a van to get it from the airport to your hotel

-The cost is much cheaper than flying it with you. (Cost depends on how much you insure it for).

-You can track the delivery if it is shipped and you can confirm delivery with the hotel when it arrives – No lost luggage.

-If they lose it you get what you insured the bike for. Plus you should know far enough in advance to make other arrangements for a bike for the race.

The only disadvantage I’ve found is shipping the bike 7 days in advance. You can’t get in that last few easy mile before the race on the bike you are going to ride.

Hope this helps,

Bob Burton

Surveys coming in … Need Help with Web Site Content

The surveys have been coming in.  We are noticing quite a few comments regarding keeping the web site up to date.  We may shuffle the board directors around to manage the web site better.

We need help with the parts of our web site that need to be updated regularly.  We are in the process of creating a web site group to break up the many facets of the web site to keep it current.  We are not necessarily looking for computer savvy members, as we need help in first identifying and updating content on the web site.  If you are more computer oriented then we may have you do some of updates directly to the web site as well, but we have a webmaster and board member that can do most of the web site reconstruction.

So please respond to the executive board if you could take on some responsibility for the Club.

Race Schedule Coordinator for the Web Site: Update Race Schedule and links to results on the web site throughout the season.

Local Training Resources for the Web Site: Research, identify and update local training resources throughout the year.

Club Calendar Coordinator for the Web Site: Update Club Calendar and links on the web site throughout the year.

Thanks for your Help!

executiveboard@cnytriathlon.org

Member Profile

October 2011 CNY Triathlon Club-Member Profile

Name: Crystal Jordan

Tell us about yourself. I grew up on Long Island and have lived in that area for most of my life except for a brief time in South Dakota. I have been in Syracuse for a year and a half.

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

My sister placed me on the mailing list for Team in Training NYC, so I begain training for triathlons with Team in Training. I have completed three triathlons, and my first was in 2007.

Who is your Hero?

I admire people who are not afraid to work toward a goal against all odds even if that goal is just to survive for another day.

Tracy with Crystal

Tracy Cromp with Crystal Jordan

What is your athletic background?

I began swimming competitively at age six. In seventh grade, I stopped swimming and began playing field sports, field hockey and lacrosse. I played field hockey and lacrosse through high school but did not play in college. After college, my only excercise was going to the gym until I started training for triathlons.

What are your Triathlon strengths and weaknesses?

Swimming is my strength and running is my weakness.

Cyrstal Jordan in the Water

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

My first triathlon was in South Dakota. I remember the hills the most.

What is your favorite race and why?

I don’t have a favorite race yet.

What was your worst race and why?

I am happy with any race that I finish.

What are this year’s goals?

I completed Caz intermediate. I would like to complete Syracuse 70.3 in under 8 hours next year. I made my first attempt this year but didn’t finish. I’m still glad that I tried, am thankful for all the support from everyone, and am looking forward to next June!

In five years you hope to … :

Still be training and completing triathlons.

Something most people don’t know about you:

I like foreign films.

Podium

As triathlon season hit its peak, CNY TRIATHLON CLUB members have been staying late after races to wait for the awards ceremonies. Among our award winners were:

DU THE LAKES DUATHLON: Chary Griffin, 1st F 60-64

GREEN LAKES TRIATHLON: Bob Vidulich, 2nd M 60-64

EXTERRA SKY HIGH ADVENTURE TRIATHLON, Troy, NY, 7/23/11, Bob Vidulich, 1st M 60-64

KEUKA LAKE INTERMEDIATE DISTANCE TRIATHLON, Mimi Setter, 1st F 60-64

TRI OSWEGO INTERMEDIATE: Don Healey, 1st M 60+ (at 60 yrs., 1day)

Mindy Lu Gaffney, 1st F 55-59Podium

PISECO LAKE: Don Healey, 1st M 60+

River Rat Tri: Don Healey, 2nd M 60 +

MUSSELMAN SPRINT: Chary Griffin, 3rd F 60-64

IRONGIRL: Mimi Satter, 3rd, 60-64

Mindy Lou Gaffney, 2nd, 55-59

CAYUGA LAKE SPRINT TRI: Lauri Francis, 3rd F, 50-5

SKINNYMAN: Sam Clemence, 1st 70+

ESCAPE FROM THE JUDGE: Sam Clemence, 1st 70+

I’M ALL THAT: Bob Vidulich, 2nd, 60-64

IRONMAN 70.3 SYRACUSE: Pete Winkler, 1st 60-64

Emily Johnson, 4th F 18-24

Peggy Perkins, 3rd 55-59

Ashley Dayer and Team Gazella, 3rd Women’s Relay

Mike Corona, 2nd M 35-39.

Mike qualified for the 2012 IM 70.3 World Championship in Las Vegas

INTERMEDIATE DISTANCE AGE GROUP NATIONAL TRIALS, Burlington VT, 8/20/11: Chary Griffin

qualified to be a member of Team USA for the 2012 Intermediate Distance World Championship

in Auckland, New Zealand by finishing 13/26 in F 60-64 age group.

A special recognition to Alex Johnson who took to the highways for 5 races and won the M 45-49 AG in each one:

Flower City Challenge Duathlon, Rochester NY 4/30/11

Fly By Night Duathlon, Watkins Glen NY, 5/28/11

Quakerman Sprint Triathlon, Orchard Park NY, 6/26/11

Tri Dunkirk F1 Triathlon, Dunkirk NY, 8/27/11

Rev 3 Cedar Point Half Rev, Sandusky OH, 9/11/11

Congratulations to all of you award winners, and remember to keep those award winning performances coming in. If you receive an overall or AG award at any late season race, or if you do a race in warmer climates, let me know.

Tom Stern

Championship Slot Holders
Congratulations to all the Syracuse 70.3 2011 Qualifiers

for the IronmanSyracuse 70.3 logo 70.3 World Championships, Las Vegas 2012

Erin

Rasco

F 18-24

Michelle

Grosselin

F 25-29

Katie

Brooks

F 25-29

Brendi

Boyanski

F 30-34

Amanda

Hatfield

F 30-34

Lindsay

Zemba Leigh

F 30-34

Monica

LaBarge

F 35-39

Sharon

Gallant

F 35-39

Mary

eggers

F 35-39

Victoria

Wardle

F 40-44

Chris

Kogut

F 40-44

Heather

Patterson

F 40-44

Judy

Piel

F 45-49

Kristine

Plant

F 45-49

Anne

Elkie

F 50-54

Joanne

Caruso

F 50-54

Viola

Burke

F 55-59

Sharon

Morey

F 65-69

James

Linville

M 18-24

Daniel

Szajta

M 18-24

Karl

Schilling

M 25-29

Mathieu

Marchand

M 25-29

Eric

Hinman

M 30-34

Jonathan

Rohl

M 30-34

Michael

Corona

M 35-39

Brian

Norling

M 35-39

Adrian

Chistik

M 35-39

German

Bejarano

M 35-39

John

Roadarmel

M 40-44

James

Eagen

M 40-44

Steven

Bridgland

M 40-44

Terry

Brule

M 40-44

Alejandro

Sambad

M 45-49

Matthew

Kellman

M 45-49

Bennett

Singer

M 45-49

Jim

Arist

M 50-54

Jim

Burrows

M 50-54

Michael

Parker

M 55-59

Robert

Hadzor

M 60-64

Brad

Kirley

M 65-69

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

John Evans,
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 12314

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Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
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National Aquatics
Erie Boulevard, Syracuse
www.nationalaquatics.com
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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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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
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Crystal Jordan

Saturday, October 1st, 2011

October 2011 CNY Triathlon Club-Member Profile

 

Name: Crystal Jordan

 

Tell us about yourself. I grew up on Long Island and have lived in that area for most of my life except for a brief time in South Dakota. I have been in Syracuse for a year and a half.

 

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

My sister placed me on the mailing list for Team in Training NYC, so I begain training for triathlons with Team in Training. I have completed three triathlons, and my first was in 2007.

 

Who is your Hero?

I admire people who are not afraid to work toward a goal against all odds even if that goal is just to survive for another day.

Tracy with Crystal

Tracy Cromp with Crystal Jordan

 

What is your athletic background?

I began swimming competitively at age six. In seventh grade, I stopped swimming and began playing field sports, field hockey and lacrosse. I played field hockey and lacrosse through high school but did not play in college. After college, my only excercise was going to the gym until I started training for triathlons.

 

What are your Triathlon strengths and weaknesses?

Swimming is my strength and running is my weakness.

 

Cyrstal Jordan in the Water

 

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

My first triathlon was in South Dakota. I remember the hills the most.

 

What is your favorite race and why?

I don’t have a favorite race yet.

 

What was your worst race and why?

I am happy with any race that I finish.

 

What are this year’s goals?

I completed Caz intermediate. I would like to complete Syracuse 70.3 in under 8 hours next year. I made my first attempt this year but didn’t finish. I’m still glad that I tried, am thankful for all the support from everyone, and am looking forward to next June!

 

In five years you hope to … :

Still be training and completing triathlons.

 

Something most people don’t know about you:

I like foreign films.