Archive for the ‘Newsletter’ Category

June 2016

Thursday, June 30th, 2016
June OWS at Green Lakes

 

CNY TRI CLUB
Newsletter
June 2016

Letter From the President

 

It’s that time of year we love, and our sport is in full swing. Races, weeknight training (WNT) and open water swims (OWS) are all available to members of our club. We loved the winter season at the Winter Training Facility (WTF) and appreciated the classes led by primarily by Sam, Rich, Keone, Kristen, Ed and Colleen, Len, plus a few others, and how it prepared us and made us strong for the warm season and our upcoming races. While it was great to bike inside, there is no substitute for the glorious feel of sunshine on our faces and the thrill of being able to swim, bike and run during our training sessions and experiencing the excitement of competing with our fellow triathletes. 
 

All three of our training sites are now in full operation. Jamesville Beach, Gillie Lake and Oneida Shores offer places to practice swimming, biking and running. The training sites are the result of a few dedicated members pledging their summer weeks to run their respective sites, but they can’t do it alone. Without volunteers the sites cannot operate, so jump in and show your support.

Volunteer at least one night during the season and keep our training sites open, because without volunteers and participation we cannot keep them operating. Just do it! Enjoy a chance to socialize and meet the other club members, and keep your favorite training site open. Click here to volunteer.

 

It is also time to start thinking about other ways to participate, and one of the ways you can be active and keep this club great is by becoming a Board Member or

Officer. All officer positions are for one year, and at-large director positions are for two years. Elections will be held August 21 at the Kids Triathlon and Club Picnic. Contact the Executive Board if you are interested (and excited) about running for office: executiveboard@cnytriathlon.org

 

 

 

Reminder: Open Water Swims no longer require a sign-up. The next two are Saturday, July 2 at Green Lakes State Park (wetsuit required) and Jamesville Beach on July 9. Swims start at 9 a.m. sharp.

Keep your CNY Tri Club great and participate!

 
Ken Geary,
President

 

Next Board Meeting: Sunday, July 9 at 6 p.m.

 

 

OutRival Racing – Kids Triathlon Summer Camp
Come join us for a fabulous Summer Camp that will be lead by our team of OutRival Racing coaches including Karen Allen-Turner
 Age Group Team USA coach 2016

and Shawn Parkhurst – Open Water Olympic Swim trialist

We will introduce kids ages 6-15 to the fun of swimming,
biking and running all in a safe location.At the end of the week, participants will be able
to participate in their own triathlon.

Dates:  Monday, Aug. 15-Friday, Aug. 19
Times: 9-11:30 a.m.
Ages: 6-15 years
Location: Scriba Town Park
803 OConner Road, Scriba, NY

Cost: $110

Register at:
Children must be able to swim unassisted
Open to all abilities

Small coached groups

Bring along bike, helmet, swimsuit, running shoes, sunscreen

Includes snacks and OutRival racing products

 

Register for the Caz Tri,
Your Club’s Triathlon

 

 

We are excited to be back for our Sweet 16th birthday! Join us on Aug. 28 for the 16th annual Cazenovia Triathlon. Even though it’s a teenager, this is the same great race we have come to love and enjoy.

 

The date has changed to Aug. 28 to allow those racing Ironman Lake Placid, Iron Girl Syracuse, Delta Lake Tri, Xterra or any other amazing local triathlons plenty of time to rest and recover, as well as helping extend the race season further toward the fall.
Our goal for 2016 is to sell out the event. We are taking 400 athletes and, considering the popularity of the race last year, you should register soon to reserve your spot. Again this year we are offering race T-shirts, a finisher medal for all of those who cross the finish line, free beer from Good Nature Brewing to all our athletes over 21 years of age, a new and improved transition area (specifically Bike In/Out) and so much more.

 

In addition to Sprint and Intermediate tris, 2016 continues to offer an
Intermediate and Sprint Relay as well as an Intermediate and Sprint Aquabike. For relays, athletes can race in two- or three-person teams.

      

Registration for the 16th annual Cazenovia Triathlon is open! For the most up-to-date race information please visit either:

 

or
Registration can be found at: www.runsignup.com/CazenoviaTriathlon

 

Exclusive Club Discount

Would you like a 50% discount on a wetsuit or tri accessories? HUUB is offering to the CNY Tri Club half off select models of wetsuits. The discount is also good for open swim and swim products, goggles, transition bags, lube, speed suits, neoprene caps–you can even buy demo suits that are already marked down, with the additional 50% off.

Do not share this code; is it exclusively for our club. Do not post it anywhere on social media such as Facebook and Twitter. This is very important. Thank you for your cooperation.

To take advantage of this offer, vising enduranced.com and enter code ES50.

 

 

Fifth Annual Gillie Girl Sprint Triathlon
On Sunday, July 17, the fifth annual Gillie Girl Sprint Triathlon will be held at Gillie Lake in Veteran’s Memorial Park, Camillus. For the last five years, the Gillie Girl team has had two missions–put on a great event and raise as much money as possible for breast cancer research. According to the athletes and the Carol M. Baldwin Breast Cancer Research Fund, they agree. Mission Accomplished!

“It’s hard to believe we are in our fifth year and we will have donated a total of $100,000 on race day this year,” said Eric Prager, race director. The thousands of athletes who have participated over the years have played a huge role in reaching this milestone. “Clearly this was only accomplished by all the hard work put in by our athletes, volunteers and sponsors.”

If you have not been to Gillie Lake, it’s worth a trip. The lake is fed by five natural springs and the surrounding roads are very scenic for biking and running. The race is identified by its signature double loop swim (two quarter-mile loops), which is ideal for beginner triathletes needing to gain confidence. In addition to the swim, the bike course is a 14.7-mile route on rural country roads and 3.1-mile scenic run.

“We have tried to create an event that is ideal for both the seasoned triathlete and the beginner, and we wanted to make our event as spectator friendly as possible,” added Prager.

Gillie Girl participants will have race bags full of cool stuff, an amazing course and an awesome post-race party. Athletes will find it easy to dig deep on the way to the finish line; the sound of music, a huge welcoming crowd, the smells of food (enough to feed 2,000 people), amazing energy from participants and volunteers on the course and inside our sponsors corral, and activities for the entire family designed to keep your support team entertained, including the kids. All of this is put together so you can do one thing on race day– focus on you!
Gillie Girl organizers have tried to implement the best ideas they have seen at races around the country, with a goal to make the race better, the sport more enjoyable to watch and the after party epic. “I am inspired watching the energy on that course from the participants to the volunteers,” Prager recalled. “It makes me proud each year, knowing all the hard work and sacrifices everyone makes on that one day. It’s so worthwhile.”

Gillie Girl Sprint Triathlon is smack dab in the middle of the summer so athletes have plenty of time to build their fitness and perform well on race day. Many athletes will use Gillie Girl as their introduction to triathlon, or as a warmup for events later in the season. The race organizers believe Gillie Girl is perfectly positioned as a warmup to other local events such as Irongirl, Cayuga Lake Triathlon and our club event, Cazenovia Triathlon. It’s also a great race for athletes looking for a warm up for Nationals.

This year, as a result of the $100,000 milestone, the Carol M. Baldwin Breast Cancer Research Fund will be naming a $50,000 research grant on behalf of all the hard work put on at the Gillie Girl events. It takes the help of so many for this event to happen year after year. Your ability to participate, donate or volunteer is something you can feel good about. It helps support breast cancer research and your volunteer efforts keep our athletes safe as they compete.

For more information and to register for the Gillie Girl Sprint Triathlon, visit www.gilliegirltri.com.

 

 

 

Athlete Profile

Chary Griffin

2016 Nationals, Milwaukee

 

Tell us about yourself. I grew up on the east end of Long Island, near the ocean in the late ’40s, ’50s and ’60s, back when you rode your bike everywhere, played in the woods, swam in the ocean. But there were no “sports” for girls at my school other than cheerleading and modern dancing. I have been married to my husband, Jim, for 45 years and have two grown sons and a beautiful granddaughter. I sell real estate for Berkshire Hathaway and can show you the best trails!

 

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

 

I am lots older than triathlon – I took it up about 27 years ago when there were only 3-4 women in the entire field in most races. I was looking for a way to train for marathons that involved aerobic activity for a long duration without constant pavement pounding.
Who is your hero? Kathrine Switzer.
What is your athletic background? There was little to none in terms of formal athletics as a young girl. However, I rode horses, sailed, swam, rode my bike and surfed as a kid. I didn’t do anything athletic as an adult until my kids were involved in sports in the 1980s – I took up running and did local 5ks and 10ks. Then I aimed at marathons in the 1990s. I’ve completed 10 marathons and became a fan of triathlon.


What are your triathlon strengths and weaknesses? Swimming is most natural, and running. I used my youngest son’s bike in my early triathlons.
What was your first triathlon and what do you remember most? One of the earliest ones I remember in the late 1980s was Empire Games Tri at Green Lakes: Seniors started last and, by the 10k run, the race had run out of water.
What is your favorite race and why? Cazenovia is my favorite — I live and train on the course and I still find it challenging. The hills are the best fitness builders.
What was your worst race and why? Two come to mind – Lake Placid used to be a 10k sponsored by Casio. It was so cold and icy rainy that I couldn’t unbuckle my helmet after the ride and had to do the run with it still on until my fingers unfroze enough to take it off. The other worst race – ITU World Championship in Australia. I broke my wrist in the practice ride the day before the event. I had a long painful trip home in a cast with surgery awaiting.

 

 

What races are on your race calendar for 2016? Du The Lakes Duathlon, Delta Lake, Olympic Distance National Championship in Omaha, Neb. — going by train with the bike — Cazenovia, of course and ITU World Championships in Cozumel, Mexico.

2016 Nationals, Milwaukee
What are this year’s goals? Top 10 finish at ITU Worlds in Age Group – this is my last year in 65-69 AG — and to qualify for next year’s race in Holland.

In five years you hope to: Surf with my granddaughter in Hawaii (pictured below), and keep on doing triathlons.

Something most people don’t know about you. In addition to surfing, I love snowshoe racing.
What triathlon has taught you: Be proud of your accomplishments even if your tri suit doesn’t fit like it used to. An appreciation of nature. Don’t be afraid to try something new — we were all newbies once. Work on your weakest skill set….don’t avoid it. Smoothness and efficiency in all three disciplines lead to a strong finish. Don’t be afraid to ask lots of questions. Keep it simple, relax and enjoy the day, and smile for the photos. Train with a coach or a training group — it helps you avoid mistakes.
CNY Triathlon Club, Box 434, Dewitt, NY 13214

April 2016

Friday, April 22nd, 2016

 

CNY Triangle Logo
CNY TRI CLUB
Newsletter

 

April 2016

TRASHMAN 2016

 

Here’s a reminder that Saturday, April 23, will be our annual Trashman event. The Trashman is the CNY Tri Club’s annual (or sometimes biennial) event to beautify Apulia Road in the Jamesville Beach area.

 

We like to clean up the trash that has accumulated in the past year along the way of our summertime Jamesville Beach training course, not to mention sprucing up a portion of the Syracuse 70.3 course for our out-of-town visitors.

 

It also is our way of thanking the local residents and commuters for being patient with us on our weekly excursions through the area.

 

As usual there will be a bike ride afterwards, and we invite all who wish to tackle the new 70.3 bike course to give it a shot. Or choose a shorter, early season route.
Trash pick-up will start around 9 a.m. More details to follow.

 

 

Next Board Meeting: Monday, May 16, 6 p.m.

 

 

Register for the Caz Tri,
Your Club’s Triathlon

We are excited to be back for our Sweet 16th birthday! Join us on Aug. 28 for the 16th annual Cazenovia Triathlon. Even though it’s a teenager, this is the same great race we have come to love and enjoy.
The date has changed to Aug. 28 to allow those racing Ironman Lake Placid, Iron Girl Syracuse, Delta Lake Tri, Xterra or any other amazing local triathlons plenty of time to rest and recover, as well as helping extend the race season a bit further toward the fall.
Our goal for 2016 is to sell out the event. We are taking 400 athletes and, considering the popularity of the race last year, you should register soon to reserve your spot. Again this year we are offering race T-shirts, a finisher medal for all of those who cross the finish line, free beer from Good Nature Brewing to all our athletes over 21 years of age, a new and improved transition area (specifically Bike In/Out) and so much more.

 

In addition to Sprint and Intermediate Tris, 2016 continues to offer an 
Intermediate and Sprint Relay as well as an Intermediate and Sprint Aquabike. For relays, athletes can race in two- or three-person teams.

 

Registration for the 16th annual Cazenovia Triathlon is open! For the most up-to-date race information please visit either:
or
Registration can be found at: www.runsignup.com/CazenoviaTriathlon
Good luck with your upcoming training and we hope to see you in August.
 

Fifth Annual Gillie Girl Sprint Triathlon
On Sunday, July 17, the fifth annual Gillie Girl Sprint Triathlon will be held at Gillie Lake in Veteran’s Memorial Park, Camillus. For the last five years, the Gillie Girl team has had two missions–put on a great event and raise as much money as possible for breast cancer research. According to the athletes and the Carol M. Baldwin Breast Cancer Research Fund, they agree. Mission Accomplished! 

“It’s hard to believe we are in our fifth year and we will have donated a total of $100,000 on race day this year,” said Eric Prager, race director. The thousands of athletes who have participated over the years have played a huge role in reaching this milestone. “Clearly this was only accomplished by all the hard work put in by our athletes, volunteers and sponsors.”

 

If you have not been to Gillie Lake, it’s worth a trip. The lake is fed by five natural springs and the surrounding roads are very scenic for biking and running. The race is identified by its signature double loop swim (two quarter-mile loops), which is ideal for beginner triathletes needing to gain confidence. In addition to the swim, the bike course is a 14.7-mile route on rural country roads and 3.1-mile scenic run.

“We have tried to create an event that is ideal for both the seasoned triathlete and the beginner, and we wanted to make our event as spectator friendly as possible,” added Prager.

 

Gillie Girl participants will have race bags full of cool stuff, an amazing course and an awesome post-race party. Athletes will find it easy to dig deep on the way to the finish line; the sound of music, a huge welcoming crowd, the smells of food (enough to feed 2,000 people), amazing energy from participants and volunteers on the course and inside our sponsors corral, and activities for the entire family designed to keep your support team entertained, including the kids. All of this is put together so you can do one thing on race day– focus on you!
Gillie Girl organizers have tried to implement the best ideas they have seen at races around the country, with a goal to make the race better, the sport more enjoyable to watch and the after party epic. “I am inspired watching the energy on that course from the participants to the volunteers,” Prager recalled. “It makes me proud each year, knowing all the hard work and sacrifices everyone makes on that one day. It’s so worthwhile.” 

Gillie Girl Sprint Triathlon is smack dab in the middle of the summer so athletes have plenty of time to build their fitness and perform well on race day. Many athletes will use Gillie Girl as their introduction to triathlon, or as a warmup for events later in the season. The race organizers believe Gillie Girl is perfectly positioned as a warmup to other local events such as Irongirl, Cayuga Lake Triathlon and our club event, Cazenovia Triathlon. It’s also a great race for athletes looking for a warm up for Nationals.

 

This year, as a result of the $100,000 milestone, the Carol M. Baldwin Breast Cancer Research Fund will be naming a $50,000 research grant on behalf of all the hard work put on at the Gillie Girl events. It takes the help of so many for this event to happen year after year. Your ability to participate, donate or volunteer is something you can feel good about. It helps support breast cancer research and your volunteer efforts keep our athletes safe as they compete.

 

For more information and to register for the Gillie Girl Sprint Triathlon, head to www.gilliegirltri.com.

 

Weeknight Training at Gillie
Also in its fifth season is the CNY Tri Club’s Wednesday night training program at Gillie Lake. Training this summer will begin May 25, with two weeks of duathlons until the lake opens for swimming on June 8. Men and women are welcome to join the Wednesday night fun and train for the good of the sport. And club members are encouraged to volunteer; information on signing up will be coming soon.

 

 

Troy Andrews, Physical Therapist

 

Tri PT by Troy

 

Swimming on Land

 

For many athletes, the swim portion of a triathlon can be the most challenging. There can be a million different reasons why someone struggles with swimming. The biggest problem I see is with comfort level in the water. If you are stressed in the water, performance goes down and fatigue increases. Sometimes spending more time in the water doesn’t help. So what do you do? Swim on land? 

Well believe it or not, yes! Comfort level in any athletic performance begins with posture and form. Without these, the physical, mental and emotional stressors begin to build and drain performance. Just add water and SHAZAM! the challenge grows. Come to think of, it all the superheroes swim with super comfort level, proper posture and great form. (Aquaman, Wonder Woman, Michael Phelps, and David Hasselhoff in the SpongeBob movie.)
Comfort Level Without Getting Wet

Why are comfort level, posture and form so difficult to maintain in swimming? The reason is that nothing solid is really holding you up or connecting you to a solid surface. When you bike it’s the bike and the ground. In running it’s your legs and the ground. Not so much in swimming.

 

Here are three exercises you can do at home help your swimming. They can be done on the floor, ottoman, coffee table or stability ball, depending on your postural strength and ability. You can use whatever kick or stroke you want.
  1.  

    Prone kicks. Lie on your stomach, legs straight and arms on the floor in a Y position. Lift your legs off the floor and begin to flutter kick. Use your hands to stabilize the body and turn your head side to side and breathe. Don’t hold your breath. Start with 3-4 sets of 30 seconds and work up to 3-5 minutes per set.

     

  2. Arm stroke. Lie on your stomach, legs straight and arms in a Y position. Lift your arms off the floor and begin to perform arm stroke with good form. Use your legs to stabilize the body and turn your head side to side and breathe. Don’t hold your breath. Start with 3-4 sets of 30 seconds. Work up to 3-5 minutes per set.
  3. Plank birddog. Get into a plank position on hands and toes, hands directly under shoulders with body posture straight. Now, lift right hand and left leg straight up, then down and switch to left arm and right leg. Turn your head side to side and breathe. Don’t hold your breath. Start with 3-4 sets of 30 seconds. Work up to 3-5 minutes per set.
Race hard, train smart, be safe.
Troy

 

 

All ages and abilities welcome. June 2-5. This fourth annual four-day training camp is set in the beautiful Lake Placid region of New York and led by 2016 Team USA Head Coach, Karen Allen-Turner of OutRival Racing and QT2 Systems. Catering to 20-25 women, the camp will combine training with workshops and other fun activities that the Adirondack region has to offer. Targeted at women who are looking to improve their knowledge and performances in 2016 and beyond.
This camp has sold out the last three years.
This camp will introduce you to the terrain of Lake Placid and provide you with valuable knowledge that you will be able to take away and apply to your training and racing. The package price includes shared accommodations and most meals. In addition to the valuable training, athletes will also have the opportunity to experience standup paddle boarding, mountain biking and hiking one of the beautiful Adirondack mountain peaks. At the end of the day, athletes can relax at the house, take in a workshop, have a nice meal and book a massage with our very own masseuse. Downtown Lake Placid is less than 15 minutes away and athletes can also take some time for shopping, eating or enjoying one of the many downtown attractions and activities.
The Package Includes:
  • Attendance at the four-day camp
  • Lodging fully provided (lodging is shared rooms/individual beds); options for self-lodging too (contact us for discount code)
  • Most meals
  • Access to ORR and QT2 Systems Coaches for the duration of the camp
  • Beautiful, mountainous and rural roads for riding/running
  • Bike support throughout camp along with lead/sag vehicle for key rides
  • Camp cost: $695. $200 deposit reserves spot/rate.
DISCOUNTS: $200 discount for current ORR and QT2 Systems personally coached athletes; $100 discount for returning attendees. Contact us for discount codes. If you would like to attend our camp but provide your own lodging and/or meals, please contact us for discounted rate.

 

 

Athlete Profile

Michael Barbato
Tell us about yourself: I’m 33 years old and the proud father of an awesome little man, Anthony Lincoln, who just had his 2nd birthday at the end of March. I live on Syracuse’s North Side with my wife-to-be Theresa. I’ve managed a restaurant for the last 3+ years in the heart of North Syracuse, Utica Pizza Company.
 
How long have you been involved in triathlon and what made you take it up? My triathlon involvement/ participation began the first weekend of August 2012. Over a bet with my younger brother.
Who is your hero? I’m not sure I really have a  hero. There are many athletes I’ve followed throughout the years. If we’re speaking generally, Donnie Baseball/Don Mattingly immediately comes to mind. New York Yankees at heart. I am a huge open wheel follower and fan. Juan Montoya keeps me glued to the sport. I’ve followed him since 1999 through the European Formula One series, to NASCAR, and now to his home, where he belongs, Indy car. If we’re narrowing it down to athletes I admire in the sport of swimming, biking, running or triathlon, I can’t help to give honorable mention to Gwen Jorgensen. What she has accomplished in 2015 for the U.S. team’s prominence in the sport is compared to none. I find I spend most of my early mornings (late nights if recorded) watching any pro cycling events around the world. I have taken my stance with Peter Sagan. He isn’t a pure sprinter, not a man of the mountains, but an overall well-rounded gritty rider and if I could emulate my style after his, well, that’d be OK by me.
What is your athletic background? In junior high I joined the indoor track team after rummaging through some old black and white photos of my father running track at Manley Field House for Bishop Grimes. I saw them and said, “I want to do the same.” Throughout junior high and high school I was running cross country, and both indoor and outdoor track. I gravitated toward the distance events in track, albeit those being the 1 mile or 1500, if we are calling those distance events. Then I took a hiatus to pursue the typical early 20s, late night college debauchery that everyone probably regrets doing, but that offer some of the best stories. However, here I am, back at it.
What are your triathlon strengths and weaknesses? Weakness #1 will always be the swim. I feel I put myself at an automatic disadvantage finishing in the bottom one-third; that isn’t for the lack of trying. In my first triathlon I didn’t make it to the first buoy without flopping over on my back or going with the side stroke. I’ve since gotten better in the swim, with the help of a preseason triathlon swimming course offered at the YMCA. It all comes down to technique, which they’ve taught me, and taught me well. I can now get through the entire swim at a reasonable front crawl. But it is still a far cry from where I’d be happy. The only answer to that is more time in the water; which I am currently trying to improve. I feel the bike leg is just that: the bike. I can take it or leave it. I train the least on the bike. I’m not on the best equipment, also not the worst–a late model Trek Madone; it gets the job done. If I can hit cruise control at 19-20+ mph then I am satisfied. I would be a lot more satisfied if I was in the position to upgrade to a tri-specific bike, and had the time to put a good bit of miles of training in, and get my avg around 22-23, but such is life. My strength is, and always will be, the run. I can crank out sub-7 minute miles for as long as I need to. As with the bike, I feel I don’t train to the extent I should with running; it’s the only discipline that comes natural to me.
What was your first triathlon and what do you remember the most? August 2012, the Lyme Sprint Triathlon in Chaumont. As far as what I remember most I would easily say the beginning of the swim. I wasn’t halfway to my first buoy, looked over at my brother, and said, “I’m gonna sink to the bottom of this river any second!” I was genuinely scared. I feel like I should elaborate more: The first week of August 2012 my cousin was getting married at my camp/summer home on Chaumont Bay. Three days before the wedding, my younger brother Mark told me he signed up for a triathlon the morning after the wedding and said, “I bet you can’t beat me.” Up until that point I had no idea what a triathlon was. I will forever hate him and thank him for that challenge. Needless to say, race morning I was not, shall we say, “at my best.” I had no goggles. I brought and rode a Schwinn hybrid bike I bought at Target for $180. My brother, who has extensive swimming experience, beat me by only 12 minutes overall. It was a loss and a win at the same time. He got me but I finished. And I was hooked. He gave me a hug at the finish line, surprised I was still alive and finished the event, and I told him, “You’ll never beat me in one of these ever again.” (And he hasn’t!)
What is your favorite race and why? Sodus Point Triathlon. The swim is off the sandy beach adjacent to the lighthouse pier. The bike has a few rollers, just enough to make it a challenge but not too overbearing that I feel drained by crazy climbs. The run makes two loops through the beachfront neighborhood with plenty of spectators and fan fare cheering you along. I usually take a weeks vacation in Sodus, renting a beachfront house, the week prior or after the race. The town is just a fun place to be, with waterfront restaurants and live music on the weekends.
What was your worst race and why? I’m not sure I’ve really had a “worst race.” There have been plenty of races I’ve been unprepared for. I think it’s more fun to go somewhere new and just wing it. Arguably, my worst race was my first one because I had three days to prepare for it, and never experienced all three disciplines in succession. That was an eye-opener. Other than that I’ve had a few races that had a windy day and the swim was quite choppy. I think the most unprepared I was for an event was the first year I did Green Lakes. Up until that point I was riding on relatively flat roads and I was not ready for the big climbs.
What races are on your calendar for 2016? I started the season with a couple half-marathons. Triathlon-wise, my first will be at the Rochester YMCA, an indoor tri, just to get back in the swing of things. Late May I’m doing an Olympic in Indianapolis the day before the Indy 500. Locally, my itinerary will start at Green Lakes. I am doing the Syracuse 70.3. I am also doing the tris in Sodus Point, Henderson Harbor, Chaumount (if not the same day as Sodus), the River Rat in Clayton. I’d like to try the Caz Hillbender and Oswego’s Tour de Loop. I want to try a few cycle-specific events if time permits. If I have a weekend off and there’s a 3.1 within 30 miles and I don’t have a big race planned, I’ll be doing a 5K somewhere.
What are your goals for this year? Surpassing my best times in all my repeat events is a go-to-goal. I’ve lowered my times in succession in each event entered since I’ve started triathlon. 2016 will be my first HIM at the Syracuse 70.3. I don’t expect an award-winning performance, but I do expect personal success.
In five years I hope to: Finish my fourth Ironman in Lake Placid and maybe, just maybe, do well enough to go play in Kona. But in reality I am not looking five years down the road at the moment. This year my “A” race is the Syracuse 70.3 with, I hope, a jump to the full at Lake Placid for 2017.
Something most people don’t know about me: Gahh. This is a hard one! I’m pretty transparent and say what’s on my mind. That doesn’t always pan out well in the end. But no one will ever get the sugar-coated version of me.
What triathlon has taught you: There’s no such thing as climbing to the top of the mountain. You can always improve. You can always get better. In most cases there will always be someone better than you. The goal in triathlon isn’t to beat that person. It’s to better yourself and push yourself past the boundaries that you think are in place, but aren’t.

 

March 2016

Sunday, March 13th, 2016

 

CNY Triangle Logo
CNY TRI CLUB
Newsletter

 

March 2016
From the President
Dear CNY Tri Club Members,
Finally, the club’s new tri kits are coming! For the first time in a few years, kits are on their way and will include a modern redesign.

 

We are putting together an order with Voler for CNY Triathlon Club Gear and will have sizing kits available this Saturday, March 12 at the WTF from 7 a.m. to noon.
Voler is a high quality American manufacturer that creates top-notch custom cycling and triathlon apparel. We will be making available for order two different styles of tops ($46, $51), shorts ($61), one-piece skinsuits ($94) and running singlets ($36).

You will be able to order directly from a website link, and we have negotiated the lowest price they offer–so plan on getting your gear this season. The final design may not be available immediately, but we are working on a redesign with Voler’s artists and it will be posted on the ordering link as soon as it is finalized. Please note the shipping costs and options available. We are offering a central pick-up at the WTF, or you can have it shipped directly to your home. The lowest cost options are for uninsured delivery to your home or the WTF.

Come by the WTF Saturday morning, 7 a.m.-noon and next Saturday, March 19, to try on their high quality gear for size. We have the sizing kits for only a limited time (two weeks). See link below and check out what is available.

Welcome to the Voler Online Ordering System
Your team has decided to use the online system for collecting and processing your cycling apparel order. Please follow the steps below to place your individual order for inclusion in the overall team order.
1. Click on this link to access your team order site: http://www.voler.com/custom/ordering/li/12493
2. Click on “LOGIN” to enter your Login/Billing Info. Click on “Create Account” to save the information and to create your new User ID and Password. You will automatically be directed to the home page for your team order. If you are a returning customer, please use your original Login and Password.
3. Click on “Begin Shopping” to gain access to the orderable products page. To place items in your shopping cart, click on the item you want to order, then the options you want to select, then the “Add to cart” button. You can choose to “View Your Bag” or “Continue Shopping” after adding each item. Repeat these steps for each item you want to order.
4. After placing the last item you want to order in your shopping cart, click on “View Your Bag” to display the items. Carefully review the items and make any necessary modifications or deletions. Because each item is custom built, refunds and exchanges will not be accepted. After you have confirmed your order is correct, click on “Proceed to Checkout” to complete the secure checkout process by entering your credit card payment information.
5. After you have completed the secure checkout process, an Order Confirmation will automatically be displayed and e-mailed to you for your records.
6. After the order deadline date has passed, you will no longer be able to access the order site. If you have not completed the checkout process for your order by this date, any items in your cart will be removed. The Order Deadline and the Order Ship Date are displayed on the order homepage. The Ship Date is the date that your order will be shipped from Voler.
Thank you for your order. If you have any questions, please call 800-488-6537 and ask for assistance from a Voler Customer Service Representative, or send us an email at sales@voler.com.

 

Finally, don’t forget to renew your membership. Click here to renew.

 

Ken Geary
President

 

Next Board Meeting: Monday, April 11, 6 p.m.

 

 

Women-only Triathlon Camp in Lake Placid  

All ages and abilities welcome. June 2-5. This fourth annual four-day training camp is set in the beautiful Lake Placid region of New York and led by 2016 Team USA Head Coach, Karen Allen-Turner of OutRival Racing and QT2 Systems. Catering to 20-25 women, the camp will combine training with workshops and other fun activities that the Adirondack region has to offer. Targeted at women who are looking to improve their knowledge and performances in 2016 and beyond.
This camp has sold out the last three years.
This camp will introduce you to the terrain of Lake Placid and provide you with valuable knowledge that you will be able to take away and apply to your training and racing. The package price includes shared accommodations and most meals. In addition to the valuable training, athletes will also have the opportunity to experience standup paddle boarding, mountain biking and hiking one of the beautiful Adirondack mountain peaks. At the end of the day, athletes can relax at the house, take in a workshop, have a nice meal and book a massage with our very own masseuse. Downtown Lake Placid is less than 15 minutes away and athletes can also take some time for shopping, eating or enjoying one of the many downtown attractions and activities.

 

The Package Includes:
  • Attendance at the four-day camp
  • Lodging fully provided (lodging is shared rooms/individual beds); options for self-lodging too (contact us for discount code)
  • Most meals
  • Access to ORR and QT2 Systems Coaches for the duration of the camp
  • Beautiful, mountainous and rural roads for riding/running
  • Bike support throughout camp along with lead/sag vehicle for key rides
  • Camp cost: $695. $200 deposit reserves spot/rate.
DISCOUNTS: $200 discount for current ORR and QT2 Systems personally coached athletes; $100 discount for returning attendees. Contact us for discount codes. If you would like to attend our camp but provide your own lodging and/or meals, please contact us for discounted rate.

 

 

 

Register for Your Club’s Triathlon

Registration is open for the Cazenovia Triathlon, presented by your very own CNY Tri Club. Set for Aug. 28, we are again offering the lower registration prices, bringing back the race T-shirts, offering finisher medals for all of those who cross the finish line, and much more.
In 2016 we will again be offering the sprint, sprint relay, sprint aquabike, as well as the intermediate, intermediate relay and intermediate aquabike.
Registration is limited to 400 total athletes so be sure to register early to save yourself a spot on the starting line!

 

February 2016

Monday, February 22nd, 2016

 

CNY Triangle Logo
CNY TRI CLUB
Newsletter

 

February 2016
From the President
Dear CNY Tri Club members,
Call to glory! Or, is this just the president nagging? Maybe that’s a little over the top, but there is a lot of satisfaction that comes from helping others learn. This club provides lots of opportunities to do just that.

Last month we asked club members to help start a teen triathlon

program, and I’m asking again. We need one or two people that can help out at our Gillie Lake site to keep our teens safe. Regular site directors and volunteers will be there; we just need someone to provide pointers and keep our teens educated and integrated into the club.

How about it? Do some of you want your teens to be triathletes, and will you give them a chance to learn in a safe and supervised environment? If so, contact me at president@cnytriathlon.org.

It seems like we jump from one season to the next because it’s already February and next month is the end of the indoor season. Time to think about spring and summer and our outdoor training season. We would like to remind members that outdoor training requires club members to volunteer to be road marshals, swim counters and check-in/out people.
We have shifted to on-site directors making the call each week to have training or not, and they depend on volunteers. Please plan on volunteering at least once or twice this season so that training takes place.
A final shout out to those indoor coaches who have led us through our weekly winter workouts. Sam’s classes have been overflowing on Monday. Lisa’s yoga class has been well attended, Keone, Rich, Colleen, Ed and Kristen have given up time every week to put on the Wednesday, Thursday and Saturday classes.
Len has started a Tuesday at 11 a.m. cycle class and Rich has been putting on a Friday night movie at 6 p.m. most weeks. Thank these people after class and show them some love and appreciation for all they do. This club works because of them and other volunteers like them.
Finally, don’t forget to renew your membership. Click here to renew.
Ken Geary
President

 

Next Board Meeting: Sunday, February 21, 6 p.m.

 

 

Pedaling 4 Paige

 

You likely know all about Paige’s Butterfly Run, a 5K run/walk held every June that raises money to fight pediatric cancer, and fund hope at Upstate Golisano Children’s Hospital.

You can get a jump start on your bike training and help the cause at the same time,

Sunday, March 6, noon to 4 p.m. at Gold’s Gym in DeWitt.
You do not need to be a member of Gold’s Gym in order to participate in Pedaling 4 Paige. In fact, all non-members will be given a 14-day free membership for participating.

There is a $25 registration fee, and a fundraising minimum of $50 per cycling hour per rider. We encourage teams of four cyclists (get your people together for a good cause!) to take command of one spinning bike for the entire four-hour period of the event.

 

Individual riders are also welcome, and are subject to the same $25 registration fee and $50 fundraising minimum per hour of cycling. So, if one person wanted to ride all four hours of the event, they would register for $25 and raise a minimum of $200. If four cyclists wish to ride together during the same hour, they would not register as a team, they would register as individuals in the same hour.

 

There are only 35 spinning bikes and a total of 140 riding time slots available for the event, so the time to register is now.

See you March 6 at Studio 2, Gold’s Gym, 5791 Widewaters Parkway, DeWitt

Register here.

 

Spin For Brady 
When: Sunday, Feb. 28
at: CNY Tri Club WTF, Shoppingtown Mall
Time: 1 to 3:30 p.m.
Registration: $20
Donations: $5 for every 30 min of spinning
Prizes and refreshments will be provided
Brady Faith Center is a 501(c)(3) organization
RSVP to Eileen M Clinton  eclinton@twcny.rr.com

 

2015-2016 WTF Classes

The indoor training season is fast approaching its close–many of us start cycling outdoors in mid-March, weather permitting. This is your last chance this season to attend a class at the WTF. Surely, one of the following fits with your schedule.

Mondays, 6 p.m. Cycle with Sam Sampere. Expect a workout personalized to your current fitness level. The best way to accomplish this is to use a speedometer mounted on your rear wheel. A cadence sensor is a valuable tool as well. You are guaranteed to participate in some of the toughest cycling classes you will ever take, and you’ll actually measure your progress throughout the winter season with periodic testing. If you want to hit spring ready to ride outdoors in the best shape ever, you will want to attend this coached practice. This is for riders of all abilities regardless of experience.

 

 

Tuesdays, 11 a.m. Cycle with Len. Len will lead a challenging class for those who have some free time during the day to enjoy our WTF. Bring your game face, because Len will make it a tough workout.
Tuesdays, 6 p.m. Yoga with Lisa Baker. Lisa teaches a dynamic vinyasa flow class, with options for everyone from Ironman to Irongirl. You can expect to build strength, symmetry and balance in an easy, friendly environment. Dynamic vinyasa flow means that you will move throughout the class. Everyone is welcome. Please wear layered clothing as it can be cold in the WTF and bring a yoga mat, blocks and a strap if you have them, and a large beach towel.

 

 

Wednesdays, 6 p.m. Cycle with Rich O’Neil. Wednesdays will feature high intensity, pushing aerobic limits for those who choose to take on the challenge. However, all are welcome to participate. Leave your comfort zone at a moderate effort, stay just below the maximum or settle in at a leisurely exercise pace. Join us and be active.

 

Thursdays, 6 p.m. Cycle with Keone. I promise you will have fun in my class and you will be challenged. Being a swimmer that loves to bike means I teach like a swimmer: I love intervals. We will start the season slow (because I need to get my bike legs back) and build from there. Remember, the beauty of being indoors is you are just as fast as everyone else in the room. Plus, it is a great time to work on drills that you make you a better biker. I will have upbeat music and plenty of variety so the hour will go by quickly. I will motivate and challenge you, but in the end, your workout depends on the effort you put into it. Bring two bottles of water. You will need them.

 

 

Saturdays, 7 a.m. Cycle with Kristen Roe. I will be team teaching with Ed TenEyck, alternating weekends due to other commitments. Classes will range from 75 minutes the first month and will build to 90 minutes as time goes on–longer if we have time and people want to stay and ride. Class will be intense but fun. If athletes have power meters or heart rate monitors we will hold a class for testing and designating training zones.

Saturdays, 9 a.m. Cycle with Colleen Farrell. Colleen will lead the second Saturday class. This class will help you to build your cycling base throughout the winter.  We’ll start out at about 60 minutes, and throughout the winter work up to three hours on the trainer (you can drop in for some, or all, of the longer classes). We’ll do lots of different training to keep it fun: pyramids, tabata, you name it, it will be done on the bike.

 

Be sure to check the website for added classes or cancellations: Winter Training Facility. If you have questions, email: wtf@cnytriathlon.org.

 

Tri PT by Troy

Rectus Femoris: the other hip flexor
This feature brings training and injury prevention advice to Tri Club members. If you have any questions for Troy, please contact the editor at newsletter@cnytriathlon.org and I will pass them along.

When people complain of hip flexor problems, everyone immediately thinks of the Iliopsoas muscle. The Rectus Femoris is the lesser known hip flexor. The Rectus is one of the four quadriceps muscles in front of the thigh. It crosses both the knee and the hip, so it is involved in extending the knee and flexing the hip. The Rectus can cause pain and dysfunction in the lower back, hip, SI joint and knee.

When running or cycling mechanics break down, the Rectus can become overactive, tight and overused. Weak glutes and inner thigh muscles are the most common cause for Rectus overuse. Large muscle knots can develop, causing changes in posture and alignment of lower back, pelvis, hips and knees. Common postural changes are increased curve in lower back, anterior tilt of pelvis, externally rotated hips and feet, and forward-flexed posture at hips.
This is the best test to see if you have a Rectus issue: Lie flat on your stomach and bend your knee up as far as you can without lifting hips or buttock. Does your heel touch your buttock? It does not have to touch your buttock, but it should be within six inches. If it isn’t you have the potential to affect function and cause pain.
This test is also the best way to stretch the Rectus. You should feel a stretch in the front your thigh, which is the Rectus. Here are three things you can do to fix your Rectus:
  • Relax it by massaging the front and side of your thigh with long strokes up and down the length of the thigh for 3-5 minutes.
  • Stretch it while lying on your stomach as the Rectus test/stretch described above. You can use a strap or your hand on the ankle to help pull and stretch; hold for 5-10 seconds. Do two sets of five reps.
  • Activate the muscles around the Rectus, getting the glutes and inner thigh muscles involved. The hip adduction bridge with posterior pelvic tilt is the best exercise for it. Lie on your back with knees bent and feet flat on the floor. Put feet and knees together, tilt pelvis toward the floor and hold it. Then squeeze knees together and bridge up, lifting your buttocks off the floor. Try to get hips open and squeeze buttocks at the top. Hold five seconds at the top and do two sets of 10 reps.
Race hard, train smart, be safe.
Troy

 

December 2015 / January 2016

Monday, January 11th, 2016
CNY Triangle Logo
CNY TRI CLUB
Newsletter
December 2015/January 2016
From the President
Dear CNY Tri Club members,
It’s all about you…
Actually, it’s all about us. Our community of athletes. Our club. We are a collection of people with a common interest and goal. That’s why this club exists. Check out our Facebook page and the pictures and posts. You will see your friends, your fellow athletes and club members posting comments and pictures. Look at our website and see the classes that are offered at our Winter Training Facility (WTF), all of them taught by volunteer members of our club. Look at our summer weeknight training at three sites on two different nights, staffed by volunteers and directors who commit to an entire season of giving us a place to train and socialize with our friends and fellow athletes. Open water swims. Our own triathlon. Kids Tri training. All of this and more made possible by club members who got involved and made it possible for the rest of us.

This letter is meant to reach out to you, our members, to remind you of the fellowship and participation that make this club great. Let’s keep it great; better yet, let’s improve this club by getting more involved and making it even better!

We have a club of doers. You are athletes, and by definition you participate–let’s channel some of that positive energy and ability into our club. The board has some ideas, but we are looking for more and we know our talented members can help with that.

We are looking for people to get involved with starting a Teen Tri Training program this summer, people to lead computrainer classes, regular classes, social media and website people who can share our current news and interests. I often say “Is this club great or what!?!” It is, and so are we.

Contact me at president@cnytriathlon.org if you want to be involved in keeping this club great. Let’s make it greater together! Oh, and don’t forget to renew your membership for 2016!
Happy Training!
Ken Geary
President
On Deck Swim Coaching

We asked, you answered and we listened. Based on our survey results, our members want more swim training opportunities. So we have set up an eight-week swim training plan that includes weekly on deck coaching and swim workouts. Athletes will have access to USAT Certified coach Mike Corona once per week for eight weeks; likely Thursday nights at 7 p.m. The program is anticipated to start Jan. 7 and will run each Thursday for eight weeks at a location to be determined. The fee is a very affordable $100.

Athletes will receive custom swim workouts designed to improve fitness and make everyone faster come race day. Athletes will also learn the difference between swimming faster in a pool, and being faster in open water…and the difference is huge.
We are still arranging details for the program; if you have any questions, want to stay informed as the program develops or sign up, email Mike: corona_michael “at” hotmail.com.
Space will be limited to 12-20 swimmers, depending on lanes.
Next Board Meeting: Sunday, January 10, 6 p.m., WTF
Winter Training Facility Is Open!
The CNY Triathlon Club Winter Training Facility (WTF) provides a unique venue for wintertime training. The WTF is located in the Community Wing of Shoppingtown Mall, DeWitt. The space is equipped with 50 Kurt Kinetic trainers, sound system, two large- screen video monitors, projector, a CD/DVD player and a disco ball (yes, you read that right). Bring your bike, water bottle, towel and your desire to have a great workout.
The WTF is available for use free of charge to current members* of the CNY Triathlon Club.

*Registration for 2016 club membership is open. Membership is good for the calendar year (January 1 to December 31). If you are a current member, your membership will expire on December 31 regardless of when, during 2015, you registered. If you register/renew now for a 2016 membership, you are a member until December 31, 2016.

 

Important Details
  • You can park in the parking garage by Sears and enter the mall at “Entrance #6.” Walk your bike down the side hallway to the WTF (it’ll be right in front of you. Don’t go up the escalators).
  • When the parking lot is wet or snow covered, carry your bike up to the mall entrance and roll your bike the rest of the way to the WTF. We want to keep the trainers corrosion free.
  • If you have never used a bike trainer, no worries! It is easy and the leader of the session will show you how to set up your bike. Note: If your bike doesn’t have the correct bike skewer, you can purchase one for $10.
  • If you do not have a trainer at home and plan to use the WTF frequently, we are allowing members to leave their bike at the WTF for a small fee. To use this service costs $20 per bike/member (more info below).
  • At the end of the season you can pick up your bike to get outdoors! Note: The CNY Tri club is not responsible for items lost or stolen that are being kept at the WTF. It is also the responsibility of the member to pick up their bike during open WTF hours.
  • Bring your water bottle pre-filled from home. If coming to yoga, bring a mat, but there are mats available at the WTF.
  • The WTF does have a few small changing areas.
  • Be sure to sign in for each session at the front table.
  • Arrive 15 minutes early to set up your bike.
  • Check the Club Calendar on our website for cancellations.

WINTER BIKE ROOM

Similar to last year, we are allowing members to leave their bike at the WTF so you don’t have to drag your bike back and forth to attend classes for the winter season.

We have space to store up to 75 bikes for the season for a small fee of $20. Bike storage is on a first come, first served basis.

If you weren’t able to make the early bird drop off on Nov. 1, check with your class instructor on spots available and to register.

2015-2016 WTF Classes

Mondays, 6 p.m. Cycle with Sam Sampere. Expect a workout personalized to your current fitness level. The best way to accomplish this is to use a speedometer mounted on your rear wheel. A cadence sensor is a valuable tool as well. You are guaranteed to participate in some of the toughest cycling classes you will ever take, and you’ll actually measure your progress throughout the winter season with periodic testing. If you want to hit spring ready to ride outdoors in the best shape ever, you will want to attend this coached practice. This is for riders of all abilities regardless of experience.

Tuesdays, 6 p.m. Yoga with Lisa Baker. Lisa teaches a dynamic vinyasa flow class, with options for everyone from Ironman to Irongirl. You can expect to build strength, symmetry and balance in an easy, friendly environment. Dynamic vinyasa flow means that you will move throughout the class. Everyone is welcome. Please wear layered clothing as it can be cold in the WTF and bring a yoga mat, blocks and a strap if you have them, and a large beach towel.
Wednesdays, 6 p.m. Cycle with Rich O’Neil. Wednesdays will feature high intensity, pushing aerobic limits for those who choose to take on the challenge. However, all are welcome to participate. Leave your comfort zone at a moderate effort, stay just below the maximum or settle in at a leisurely exercise pace. Join us and be active.
Thursdays, 6 p.m. Cycle with Keone. I promise you will have fun in my class and you will be challenged. Being a swimmer that loves to bike means I teach like a swimmer: I love intervals. We will start the season slow (because I need to get my bike legs back) and build from there. Remember, the beauty of being indoors is you are just as fast as everyone else in the room. Plus, it is a great time to work on drills that you make you a better biker. I will have upbeat music and plenty of variety so the hour will go by quickly. I will motivate and challenge you, but in the end, your workout depends on the effort you put into it. Bring two bottles of water. You will need them.
Saturdays, 7 a.m. Cycle with Kristen Roe. I will be team teaching with Ed TenEyck, alternating weekends due to other commitments. Classes will range from 75 minutes the first month and will build to 90 minutes as time goes on–longer if we have time and people want to stay and ride. Class will be intense but fun. If athletes have power meters or heart rate monitors we will hold a class for testing and designating training zones.

Saturdays, 9 a.m. Cycle with Colleen Farrell. Colleen will lead the second Saturday class. This class will help you to build your cycling base throughout the winter.  We’ll start out at about 60 minutes, and throughout the winter work up to three hours on the trainer (you can drop in for some, or all, of the longer classes). We’ll do lots of different training to keep it fun: pyramids, tabata, you name it, it will be done on the bike.

 

Be sure to check the website for added classes or cancellations: Winter Training Facility. If you have questions, email: wtf@cnytriathlon.org.
Tri PT by Troy

Can an airplane help you run better?

This feature brings training and injury prevention advice to Tri Club members. If you have any questions for Troy, please contact the editor at newsletter@cnytriathlon.org and I will pass them along.

Yes, an airplane (scale exercise) can help you run better. Being able to perform this exercise in both static and dynamic motion will help you develop the proper muscle function for running and all sports.

Running puts high demands on the lower extremities involving strength, stability and kinetic function. Not rocket science. But here is a little bit of science that will help you get your running form and training off the ground. Elite runners use the mechanical advantage proper joint/body alignment and the hidden energy in the muscles to generate optimal energy. This is best achieved with proper muscle balance in all types of muscle contractions: isometric, concentric and eccentric.

For most of us, 99.9% of the exercises we perform will focus on the concentric type, shortening the muscle while tightening it and getting forces to lift or propel our body. We need to address the other two types with focus to balance not only the individual muscles, but the muscle groups and patterns that work together for movement.

An eccentric contraction can use the muscles lengthening against force to absorb and store energy to generate more force for the concentric contraction. An isometric contraction, where the muscle remains the same length, will stabilize the joint/body to allow the muscles to have a solid platform to generate force.

The airplane is one exercise that will create muscle balance in more ways than one. It can create balance of contractions within an individual muscle, equalize the co-contractions between muscles around joints to stabilize them and synchronize muscle contractions in specific patterns to make them more efficient. The concept of the airplane exercise is still not rocket science, but pretty cool if you’re a sports performance nerd like me.

By the way, all the stuff I just talked about for the airplane exercise is an excellent way to prevent injuries. That’s the physical therapy nerd in me.

OK, so how do we do this amazing magical airplane exercise?
  • Stand up tall with feet together and arms out to the side at shoulder height
  • Lean forward, keeping head and chest up, and lift one leg straight back
  • Maintain back leg straight and try to get parallel with the floor
  • Balance in airplane scale for 5 seconds then place toe of the back foot to the heel of the front foot
  • Repeat airplane scale moving front foot backwards
  • Do 2-3 sets of 10 steps backwards
Race hard, train smart, be safe.
Troy
Athlete Profile
Jade Mills   
Tell us about yourself. I’m 36, and I was born and raised in Central New York, and work as a personal trainer at Metro Fitness in downtown Syracuse. Other people say I’m the kind of person who is always looking for new adventures, whether it’s triathlon, ultramarathons or jumping out of planes. I suspect they think my life is more exciting than it really is. I have a great group of friends, and I love spending time with them, whether it’s hanging out while enjoying a glass of wine or getting together for a run, ride or swim. I love being in the woods, and doing things outdoors in general, like hiking and camping. I also enjoy reading and cooking; those are my noncompetitive hobbies.
How long have you been involved in triathlon and what made you take it up?  I’m going into my fourth year of direct involvement with the sport. It all started with coaching for the Fleet Feet Triathlon program. I was hooked pretty quickly, so after a season with that group I bought a bike and began training for my first triathlon.
Who is your hero? Quenton Cassidy, the main character of the novels Once a Runner, Again to Carthage, and Racing the Rain by John L. Parker Jr.
What is your athletic background? I began “play” running with a neighborhood friend when we were about 8 or 9 years old (we would stage pretend track meets in her back yard). Modified sports programs didn’t exist yet when I was in school, so I didn’t join a formal team of any sort until I was a freshman in high school. I played field hockey and ran indoor and outdoor track for Liverpool, and I continued with both track seasons when I went to college. After that, I was pretty much on my own working my way up through the distances.
What are your triathlon strengths and weaknesses? I’ve been a runner most of my life, so I am very strong for that leg, and I also do pretty well with the swim. My weakest leg is the bike, largely in part because it’s where I am the least experienced.
What was your first triathlon and what do you remember most? The intermediate distance at the Delta Lake Triathlon, and I remember being so glad to make it through the bike and into my running shoes. Having some of my closest friends at the finish line made the experience especially memorable.
What is your favorite race and why? It’s hard to come up with a favorite. I suppose Delta Lake Tri. It’s a well-executed race with a great atmosphere. The Cayuga Trails 50 is also at the top of my list. Love the challenge of all the crazy stair climbing on that course.
What was your worst race and why? 2006 New York City Marathon, because it was so frustratingly crowded. There was a bottleneck at every water stop that stopped me dead in my tracks.
What’s on your race calendar for 2016? The definites are on the Caumsett 50K and Cayuga Trails 50 Mile for some spring ultra marathons, and the Tupper Lake Tinman and the Delta Lake Double for tris. I will likely also do the Caz Tri intermediate race or another 70.3 race in late summer. Haven’t thought about the fall yet.
What are this year‘s goals? My spring ultras serve as the national championships for those distances, and I really want to improve from last year (seventh and sixth, respectively). Tinman Tupper Lake will be my first 70.3 and I want a really strong debut there. Also, to sign up for 2017 IMLP!
In five years you hope to… : Have my own log cabin in the woods, with a couple Ironman finishes under my belt and a national championship title in either the 50K or 50-mile distance.
Something most people don’t know about you. I’m actually a pretty shy person. I’ve learned to be outgoing because of my role as a trainer and coach, but it doesn’t come naturally.
 What triathlon has taught you. Chamois Butt’r is an amazing product. That, and it’s OK to be afraid of something (like flying down hills on a bike) but that fear will hold you back if you don’t keep working to get over it.
CNY Triathlon Club | Box 434 | Dewitt | NY | 13214

November 2015

Wednesday, November 4th, 2015

CNY Triangle Logo
CNY TRI CLUB
Newsletter
November 2015
From the President
Dear CNY Tri Club members,
The indoor season is upon us, and we are pleased to announce the opening of the Winter Training Facility. Our first classes started Monday, Nov. 2. Your membership entitles you to participate in the classes at no charge. You can check out our club calendar for schedule updates, and watch for announcements. Or, better yet, consult the schedule printed below.
We are lucky to have such a fantastic facility and Instructors who volunteer their time to lead these classes. If you are nervous about checking it out because you aren’t sure how to use a bike trainer, don’t worry! As you know from Weeknight Training our members are a friendly bunch, as are the awesome instructors, and they will show you the ropes.
We have some old friends and some new ones that will be leading classes this year, and they are excited about what we have planned for you. Some new classes and events are in the works as well; stay tuned.
Some of you may be wondering about the future of the facility given the news coverage regarding a reconfiguration of Shoppingtown Mall, but as of now, nothing has been finalized and we anticipate no changes this season.
I want to wish everyone a Happy Thanksgiving and hope to see you at the WTF this season.
Ken Geary
President
Next Board Meeting: Sunday, November 8, 6 p.m., WTF
Winter Training Facility Opens
The CNY Triathlon Club Winter Training Facility (WTF) provides a unique venue for wintertime training. The WTF is located in the Community Wing of Shoppingtown Mall, DeWitt. The space is equipped with 50 Kurt Kinetic trainers, sound system, two large- screen video monitors, projector, a CD/DVD player and a disco ball (yes, you read that right). Bring your bike, water bottle, towel and your desire to have a great workout.
The WTF is available for use free of charge to current members* of the CNY Triathlon Club.

*Registration for 2016 club membership is open. Membership is good for the calendar year (January 1 to December 31). If you are a current member, your membership will expire on December 31 regardless of when, during 2015, you registered. If you register/renew now for a 2016 membership, you are a member until December 31, 2016.

 

Important Details
  • You can park in the parking garage by Sears and enter the mall at “Entrance #6.” Walk your bike down the side hallway to the WTF (it’ll be right in front of you. Don’t go up the escalators).
  • When the parking lot is wet or snow covered, carry your bike up to the mall entrance and roll your bike the rest of the way to the WTF. We want to keep the trainers corrosion free.
  • If you have never used a bike trainer, no worries! It is easy and the leader of the session will show you how to set up your bike. Note: If your bike doesn’t have the correct bike skewer, you can purchase one for $10.
  • If you do not have a trainer at home and plan to use the WTF frequently, we are allowing members to leave their bike at the WTF for a small fee. To use this service costs $20 per bike/member (more info below).
  • At the end of the season you can pick up your bike to get outdoors! Note: The CNY Tri club is not responsible for items lost or stolen that are being kept at the WTF. It is also the responsibility of the member to pick up their bike during open WTF hours.
  • Bring your water bottle pre-filled from home. If coming to yoga, bring a mat, but there are mats available at the WTF.
  • The WTF does have a few small changing areas.
  • Be sure to sign in for each session at the front table.
  • Arrive 15 minutes early to set up your bike.
  • Check the Club Calendar on our website for cancellations.

WINTER BIKE ROOM

Similar to last year, we are allowing members to leave their bike at the WTF so you don’t have to drag your bike back and forth to attend classes for the winter season.

We have space to store up to 75 bikes for the season for a small fee of $20. Bike storage is on a first come, first served basis.

If you weren’t able to make the early bird drop off on Nov. 1, check with your class instructor on spots available and to register.

2015-2016 WTF Classes
Mondays, 6 p.m. Cycle with Sam Sampere. Expect a workout personalized to your current fitness level. The best way to accomplish this is to use a speedometer mounted on your rear wheel. A cadence sensor is a valuable tool as well. You are guaranteed to participate in some of the toughest cycling classes you will ever take, and you’ll actually measure your progress throughout the winter season with periodic testing. If you want to hit spring ready to ride outdoors in the best shape ever, you will want to attend this coached practice. This is for riders of all abilities regardless of experience.
 

Tuesdays, 5 p.m. No Equipment Needed Strength Class with Meredith Andrews. This class is appropriate for all fitness levels and modifications will be provided. You will use your own body weight to gain strength, power and flexibility. No equipment is needed but you may want to bring a yoga mat; a towel and water are recommended as well. Meredith is a physical education teacher as well as a Certified Group Fitness instructor.

Tuesdays, 6 p.m. Yoga with Lisa Baker. Lisa teaches a dynamic vinyasa flow class, with options for everyone from Ironman to Irongirl. You can expect to build strength, symmetry and balance in an easy, friendly environment. Dynamic vinyasa flow means that you will move throughout the class. Everyone is welcome. Please wear layered clothing as it can be cold in the WTF and bring a yoga mat, blocks and a strap if you have them, and a large beach towel.

Wednesdays, 6 p.m. Cycle with Rich O’Neil. Wednesdays will feature high intensity, pushing aerobic limits for those who choose to take on the challenge. However, all are welcome to participate. Leave your comfort zone at a moderate effort, stay just below the maximum or settle in at a leisurely exercise pace. Join us and be active.
Thursdays, 6 p.m. Cycle with Keone. I promise you will have fun in my class and you will be challenged. Being a swimmer that loves to bike means I teach like a swimmer: I love intervals. We will start the season slow (because I need to get my bike legs back) and build from there. Remember, the beauty of being indoors is you are just as fast as everyone else in the room. Plus, it is a great time to work on drills that you make you a better biker. I will have upbeat music and plenty of variety so the hour will go by quickly. I will motivate and challenge you, but in the end, your workout depends on the effort you put into it. Bring two bottles of water. You will need them.
Saturdays, 7 a.m. Cycle with Kristen Roe. I will be team teaching with Ed TenEyck, alternating weekends due to other commitments. Classes will range from 75 minutes the first month and will build to 90 minutes as time goes on–longer if we have time and people want to stay and ride. Class will be intense but fun. If athletes have power meters or heart rate monitors we will hold a class for testing and designating training zones.

Saturdays, 9 a.m. Cycle with Helene. We are excited to have Helene back! She will give you a great weekend workout to get you ready for race season. Our favorite substitute instructor Colleen will lead the first few classes as Helene finishes up her racing season. This class will help you to build your cycling base throughout the winter.  We’ll start out at about 60 minutes, and throughout the winter work up to three hours on the trainer (you can drop in for some, or all, of the longer classes). We’ll do lots of different training to keep it fun: pyramids, tabata, you name it, it will be done on the bike.

 

Be sure to check the website for added classes or cancellations: Winter Training Facility. If you have questions, email: wtf@cnytriathlon.org.
On Deck Swim Coaching

We asked, you answered and we listened. Based on our survey results, our members want more swim training opportunities. So we have set up an eight-week swim training plan that includes weekly on deck coaching and swim workouts. Athletes will have access to USAT Certified coach Mike Corona once per week for eight weeks; likely Thursday nights at 7 p.m. The program is anticipated to start Jan. 7 and will run each Thursday for eight weeks at a location to be determined. The fee is a very affordable $100.

Athletes will receive custom swim workouts designed to improve fitness and make everyone faster come race day. Athletes will also learn the difference between swimming faster in a pool, and being faster in open water…and the difference is huge.
We are still arranging details for the program; if you have any questions, want to stay informed as the program develops or sign up, email Mike: corona_michael “at” hotmail.com.

Space will be limited to 12-20 swimmers, depending on lanes.

Help Us Define Who We Are

Well written vision and mission statements are crucial to organizations. Without them, it is difficult to create and maintain a good organizational culture, attract and keep members, and make an impact in the community.

CNY Triathlon is embarking in a vision/mission process and we already have  dedicated athletes willing to help. Please let me know if you are interested in being part of the team: Tanya Gesek, gesekphd@gmail.com.

A Vision Statement:
  • Defines the optimal desired future state–the mental picture–of what an organization wants to achieve over time;
  • provides guidance and inspiration as to what an organization is focused on achieving in five, 10 or more years;
  • functions as the “north star” – -all members understand that their work every day ultimately contributes toward accomplishing the goal over the long term; and,
  • is written succinctly in an inspirational manner that makes it easy for all members to repeat at any given time. Leaders and volunteers come and go.  The vision remains constant.
A Mission Statement:
  • Defines the present state or purpose of an organization;
  • answers three queries about why an organization exists: What it does. What it stands for. How it does what it does;
  • is written succinctly in the form of a sentence or two, but for a shorter timeframe (one to three years) than a Vision Statement; and,
  • is something that all members should be able to articulate upon request.
Tri PT by Troy

Winter Training: WTF?
Yippee! It’s winter training time. Isn’t winter seven or eight months long in Syracuse? So what do you do with all this time? Do you continue training as if there is no winter, because you’re tough and if you don’t train you’ll go nuts? Or do you take time off and give in to old man winter? I say, neither.

Luckily for you, winter training can be used wisely to emerge in the spring fresh as a daisy. The best part is you get to use the WTF (the Tri Club’s own Winter Training Facility).

I’m writing this article not to promote the WTF (but it is a good idea). I’m writing this because when spring hits, all of the “not so race ready” patients/athletes show up at my office in a panic looking for treatment. That is when I say they should have used those winter months more wisely. So here is how to make the most of winter training: What is your health status? Do you need some extra rest, time off or treatment of injuries? Make yourself address health/injuries sooner rather than later; it makes treatment, life and training much easier.
  • Grade your performance. Did you perform on race day the way you wanted and train the way you wanted? If you did, awesome! If not, why not?
  • Assess your body’s strengths and weaknesses. Focus on strengthening your body’s weak points, as these usually lead to injury.
  • Investigate your training. Winter is the perfect time to try something different without risking your race performance. But don’t go wacky.
  • Plan out a time line to progress or change your winter training so you don’t get caught it a rut (mentally or physically). Ruts usually lead to overtraining and injury. That is what we are trying to avoid.

If that sounds like too much work there is another way to make winter training count. All of my injured patients and sports performance clients I see lack the same things–body balance, coordination and awareness. Yoga, Pilates, PiYo, Tai Chi, TRX and strength/fitness classes are just a few ways to make you a better athlete. Heck, standing on one foot and pumping your arms during TV commercials will help improve your body awareness for running.

Now is the time address those injuries, aches and pains you have been ignoring, try a new spin on your training and improve your body awareness.
Race hard, train smart, be safe.
Troy
CNY Triathlon Club | Box 434 | Dewitt | NY | 13214

August 2015 : issue 77

Tuesday, August 18th, 2015
SWIM
CNY Triangle Logo
CNY TRI CLUB
Newsletter
August 2015
Board Elections Held Aug. 16

We moved the CNY Triathlon Board Elections to Aug. 16, the same day as the Kids Tri and CNY Tri Club Picnic. This will allow our membership to have a more active role in selecting our leaders and shaping the direction of the club in the coming years. On the ballot each year will be all officer positions and six director positions.

 

The elections were held at the picnic, and a full slate of candidates were elected. Join us in welcoming some new faces to the board, and thanking those who have served in the past. A special thank-you to Bridgett Lichtinger  for her second term as President of the club. Bridgett is the epitome of what this club stands for. Thank you for contributing many hours to the club and giving us a wonderful and successful year!

 

An active board comprised of enthusiastic members is the only way to keep this club great, and this years slate of board members looks outstanding!

 

Offices                       Candidates

President                   Ken Geary

Vice-President          Tanya Gesek

Treasurer                   Mary Lou Plante

Secretary                   Molly English

 

Director                      Jill Poniros

Director                      Steve Plante

Director                      Meredith Andrews

Director                      Mike Corona

Director                      Cindy Mueller

Director                      Christine Brown

Next Board Meeting: Sunday, September 13, 6 p.m., WTF
Awesome Camera Donation/Giveaway!

 

The Rabin Law Firm donated and gave away three very cool bike cameras. One camera from the member list, one from the Picnic, and one strictly from the Volunteer list. It pays to volunteer!

 

Bike Lawyer Ben Rabin is a dedicated advocate for cyclist safety and donated several VERY cool cameras called Fly 6.  Check it out: Fly 6.
This camera/light replaces your existing taillight and records in real-time what happens behind you, so you can ride on worry free. Aggressive drivers are recorded and when the device senses a crash it will continue recording for another hour then shut off to preserve the data.

That’s Ben at right, holding the name of the winner of the first camera winner, Shirley Hartnett. Additional winners at the picnic were Jessica Geary, and Heather Nelson from the Volunteer list.  

Tri PT by Troy

This feature brings training and injury prevention advice to Tri Club members. If you have any questions for Troy, please contact the editor at newsletter@cnytriathlon.org and I will pass them along.

Foot Pain, Plantar Fasciitis and Why Feet Can Hurt

 

Everyone has heard of all the remedies to treat plantar fasciitis and foot pain. There are many reasons why feet can hurt. Is it the shoes? Running on the road? Overtraining? Bad socks? Bad genetics? Is it the way I run?

 

Well, nine times out of 10, it’s bad foot and ankle mechanics. Tight calves, weak toes and limited big toe movement affect foot and ankle mechanics, stressing the structures in the foot and causing pain.

 

Tight calf muscles cause limited ankle dorsiflexion movement and stress the attachment of the Achilles tendon where it connects to the heel. This can cause heel pain and spurring. Limited ankle movement also stresses and stretches out the plantar fascia during the shock absorption and push off phase of running, causing inflammation and pain.

 

Weak toe flexors (not able to make a strong fist with your toes) do not provide the proper stability and push off of the foot. The toes splay and arch can collapse, causing foot and ankle pronation. This can stress the foot and plantar fascia, causing inflammation and pain.

 

A stiff big toe, one that won’t bend backwards or flex down, makes the foot land wrong, limits foot roll and toe push off. This can cause pain on the ball of the foot, stress fractures in the foot and tight calves. Bunions also fall into this category.

 

So how can you prevent foot pain? Why, sitting down and watching classic movies, of course–Young Frankenstein, Die Hard and Stripes will provide the answers. Periodically checking calf flexibility, toe flexor strength and big toe movement is a good start. You can check all three while sitting in a chair.

  1. Calf flexibility. Sit up tall in a chair. Straighten out the knee and pull your toes toward the shin. If you feel a big pull in the calf or your foot/ankle does not bend up so your foot and shin make more than a 90 degree angle, you are at risk for foot pain. (The Young Frankenstein test–He could have outrun the angry mob and moaned much less if his calves weren’t so stiff from rigor mortis. This can also prevent knee, hip and low back pain. “Super Duper!”
  2. Toe flexor strength. Sit up tall in a chair with bare feet flat on the floor. If you can’t make a fist (curl up toes tight) or grab a towel with your toes, you are at risk for foot pain. (The John McClane/Die Hard test–he made fists in carpet to reduce stress from flying, which is why he had the strength to defeat the terrorist’s bare foot in Nakatomi Tower.” Yippee-ki-ay!” )
  3. Big toe stiffness. Sit up tall in a chair. Slide one foot back, bending your knee, letting the heel come off the floor while keeping the big toe on the floor. If your big toe does not bend up to 45 degrees, you are at risk for foot pain. (The Sargent Hulka/Stripes test–he was Bill Murray’s Big Toe during basic training, providing the flexibility to do some creative marching to pass “Army training, Sir.” Boom shack-a -lack-a.)
Troy Andrews PT, CES
Meet the Triathlete
Meredith Andrews

 

Tell us about yourself. I am 49 years young. I teach Physical Education at Wellwood Middle School in the Fayetteville-Manlius School District. I am originally from Liverpool and now live in Cicero.

 

How long have you been involved in triathlon and what made you take it up? I have been involved in the Iron Girl for five years and have also done the Gillie Girl. I had done a tri at SUNY Cortland (years ago) and it was something I always wanted to get back into. I was encouraged by Jill Poniros to try it and to join this great club.

 

Who is your hero? I don’t have one specific hero, but my husband and two sons are my heroes. They have always encouraged me to keep going for my goals and they are my biggest fans. They are at all of my races.

 

What is your athletic background? I have always been involved in organized sports since I was a little kid. Softball, track, soccer . . but most of all, the sport of rowing has been my lifelong passion. I rowed as a little kid with the Chargers Rowing Club and eventually grew up on the Liverpool High School Crew Team. I stopped growing in eighth grade, so my “rowing” was switched to being a coxswain for the team. To this day, I am involved with the Syracuse Chargers Rowing Club.

What are your triathlon strengths and weaknesses? Weakness is definitely the swim. I love the bike and run, love the freedom they give me.

 

What was your first triathlon and what do you remember most? My first triathlon was at SUNY Cortland. I loved it because the swimming was done in the pool!! After about 25 years, I decided to “tri” the Iron Girl. I remember how I felt as I saw the finish line and thinking to myself how glad I was still able to move and do something so physically challenging. BIG smile at the finish line!

 

What is your favorite race and why? I love the Iron Girl and Gillie Girl–those are the only ones I have tried so far. I love the feeling of watching athletes of so many different levels of ability push their bodies and minds past what they think they can do.

 

What was your worst race and why? I don’t have a worst race.

 

What races are on your race calendar for 2015? This year is just Iron Girl.

What are this year’s goals? My goal this year is to strengthen my swim and possibly participate in the Cazenovia Triathlon next year.

 

In five years you hope to …  I hope to be still able to move like I do. I also hope to be motivating people to continue to use their bodies and minds to make the best of what each can do.

 

Something most people don’t know about you. I am a Mickey Mouse fanatic! Love the Mouse. I want to be him at Disney World just once.

 

What triathlon has taught you: I have learned that the challenge is SO worth it.

Coach’s Corner
How Applying the Principals of “F”  
Can Help Your Approach to Training
By Karen Allen-Turner
As triathletes, our work ethic and sometimes overzealous nature can at times hamper our logical approach to training. This in turn can lead to one of the most frustrating issues for athletes to deal with, injuries. Running is where we see most of these injuries start to present themselves.

With that said, I like to apply what I call the “F” principles. Following in order, these five “F” principles of Function, Form, Frequency, Far and Fast will go a long way to helping you either return from injury or, more importantly, stay healthy in the first place.
Function first. Ensure that any pre-existing injuries have been addressed. While you might still be in the process of working through them, it is important to take time to assess how the injury might have developed in the first place. Was it from overtraining, introducing too much stress on the body too soon or was it from a biomechanical or structural imbalance? Once you have a clear understanding of the source of the problem, then it will help you in your process going forward.
This is where the importance of strength work comes into play. Strength work will help to rebuild the body. Even if you are one of the fortunate ones to have not suffered from injuries or “niggles,” strength work will help to ensure that your structure remains strong. Just like building a house–making sure that the mortar that connects the bricks is strong–it is necessary to ensure that the connective tissue–the ligaments, muscles and tendons that support your skeleton–is strong.
Form follows Function. If the body is able to move through the movement patterns correctly in a controlled environment such as the gym or at home, then applying good function to form will help tremendously. Swim, bike and run drills will help to reinforce good technique and are also low-risk forms of effective training.
Add Frequency, then Far. Keep workouts shorter and more frequent to provide a lower risk to injury, as opposed to increasing distance or duration too quickly., Instead of starting back with 3 x 3-mile runs for the week, try starting with 6 x 1.5-mile runs. This will still give you the same total distance but because the duration per workout is shorter, you will be able to maintain better form and suffer less fatigue afterwards. Additionally, being able to successfully achieve these shorter quality session goes a long way to helping you feel good about what you are doing. Slowly start to add distance while utilizing the 10% rule: this means limiting increases to your total distance or time by no more than 10% each week. This is especially important in regard to running.
Finally, include Fast. Short duration, interval-style sessions in which you increase your speed or heart rate for short, limited time periods will help your body to remember what it is like to go fast. This will also help to train both your neuromuscular and physiological systems for upcoming longer workouts more efficiently. An example of this for either running or biking may include 5 x 1-minute hard intervals with equal rest time between each.
Karen, of The Right Fit Multisports, is a Level 2 USAT coach and a former physical education teacher and business consultant who has been involved in the sport of triathlon for over 27 years. Karen’s experience with personal training, coaching and teaching has led to the success of many athletes. She is a regular main presenter across the country for USA Triathlon, helping to educate new coaches. Her knowledge, teaching methods and desire to help each individual obtain their goals are the focus of her programs. Finding the “right fit” for each individual is the recipe to success!Learn more at The Right Fit Multisports or follow the team on Facebook at The Right Fit Multisports.

July 2015 : issue 76

Thursday, July 16th, 2015
SWIM
CNY Triangle Logo
CNY TRI CLUB
Newsletter
July 2015
From the President
Dear Members,
Happy July!!

 

Mark your calendars for the biggest event of the summer! CNY Tri Club Picnic/Elections and CNY Tri Kids Race on Sunday, Aug. 16. Picnic is FREE for club members, but guests are more than welcome to attend for $10 per guest. Dinosaur Barbecue will be bringing their pit out again for some yummy grub! Register today — http://bit.ly/CNYPicnic2015.

 

Many of you might be wondering why we moved the picnic to mid-August. Well, we couldn’t get lifeguards after Aug. 23 and the Caz Triathlon is Aug. 22 (have you signed up yet?). So, that left Aug. 16 and we hope you can make it. Not only should you come out for the free food and fun, but to cheer our mini-triathletes on at the Kids Tri race. These kids are the future of the sport and watching them go out and give it their best is so inspiring.

 

Club elections will be held in conjunction with the picnic because we get a bigger turnout at the picnic. More details on the elections are included in this newsletter, but you will notice that Ken Geary will be running and stepping in as President for the club. I’ve enjoyed my time with the club and would like to thank all the members and the executive board for their support.

 

Train hard, train safe.
Bridget Lichtinger

 

Next Board Meeting: Monday, August 10, 6 p.m., WTF
Annual Picnic and Elections
Sunday, Aug. 16
Jamesville Beach
11:30 a.m. – 2 p.m.

 

COST: Free for Club Members. $10 per guest.

Registration deadline: Aug. 7

REGISTER TODAY: Club Picnic

At the picnic there will be a Rabin Law Firm giveaway of a very cool bike camera.

 

Bike Lawyer Ben Rabin is a dedicated advocate for cyclist safety and would like to give away one VERY cool camera called Fly 6. It is SO COOL. Check it out: Fly 6. This camera/light replaces your existing taillight and records in real-time what happens behind you, so you can ride on worry free. Aggressive drivers would be recorded and when the device senses a crash it will continue recording for another hour then shut off to preserve the data. To win it, all you have to do is come to the picnic! 
Open Water Swims
You MUST be a current member to participate and only 100 spots are available for each swim. Sign-ups will open a few weeks prior to OWS date.

 

Green Lakes (sprint distance) – wetsuit REQUIRED
Twilight Swim – August 1, 2015, 7pm swim start.

 

Jamesville Beach (.6, 1.2 or 2.4 miles) Endurance Swim. Participants MUST be able to swim the distance. July 18, 2015, swim starts at 7:30am. Use the Maintenance gate if the main entrance is closed.

 

Board Elections Set for Aug. 16

We have moved the CNY Triathlon Board Elections to Aug. 16, the same day as the Kids Tri and CNY Tri Club Picnic. This will allow our current membership a more active role in selecting our leaders and the direction of the club in the coming year. On the ballot will be all officer positions and six director positions.

 

Currently, we have a President, Vice-President and a Treasurer for the ballot, two current directors up for re-election and there is a candidate for director. Still, all 10 of these positions are up for nomination and election by the membership.

 

If you have any interest in running for office, submit your information or nomination to membership@cnytriathlon.org. Participate and keep this club great! An active board comprising enthusiastic members is the only way to retain the activities and events we have, and to create new ones in the future.

 

Offices                       Candidates

President                   Ken Geary

Vice-President          Tanya Gesek

Treasurer                   Mary Lou Plante

Secretary                   OPEN

 

Director                      Jill Poirnos

Director                      Steve Plante

Director                      Meredith Andrews

Director                      OPEN

Director                      OPEN

Director                      OPEN

Tri PT by Troy

This featurebrings training and injury prevention advice to Tri Club members. If you have any questions for Troy, please contact the editor at newsletter@cnytriathlon.org and I will pass them along.

 

Can You Shoulder the Load? 
Shoulder injuries are a very common and sometimes a chronic problem with triathletes. The repetitive dynamic and static stresses put on the shoulders during training and competing are unique to the three-event sport. The shoulder has no rest time through the entire race. It must have strength, stability, flexibility and stamina. The most common injuries are tendonitis and impingement. Rotator cuff tears, dislocations and traumatic injuries are a whole other topic.
POSTURE, POSTURE, POSTURE!!! Being able to attain and maintain proper posture is the most important key to good shoulder health. Without proper posture, shoulder mechanics break down and injury occurs. Notice I said “proper posture” and not “good posture.” Many times a person’s body awareness is affected and the idea of standing posture is distorted and overcorrected. Proper posture for the shoulder joint in standing and sitting is shoulders in line with ears with head and chest up but not extended. To attain and maintain proper posture you must have good muscular strength, tone and flexibility.
The most common posture issue is rounded shoulders, which have many causes: tight chest, tight biceps, weak shoulder blade muscles, weak spinal muscles and core weakness. It causes a change in shoulder mechanics affecting range of motion and strength that can pinch tendons, bursa and cartilage in the joint. Rounded shoulders also lead to over-stretched, tight and weak muscles, leading to increased stress and tendonitis.
Here are three warmup exercises to help address some of these issues during each event.
Swimming: Large shoulder circles with trunk rotation–stand with belly button pulled in and in proper posture. Extend arms down and spread fingers. Now rotate arms in a large circle one at a time like an exaggerated swim stroke. Maintain proper posture alignment during the exercise. Keep head chest and spine in alignment while rotating trunk. Do three sets, 30 seconds forwards and backwards.
Cycling: Planks on floor or countertop/bench (straight arms or on elbows/bent knee or straight legs)–with belly button pulled in and in proper posture. Maintain proper posture alignment during the exercise. Hold for as long as you can maintain good form. Do 3-5 reps.
Running: Runner’s arm swings (seated or standing)–Sit or stand with belly button pulled in and in proper posture. Bend elbows to ~ 90 degrees and swing arms at a comfortable pace as if running. Keep hands open and relaxed. Maintain proper posture alignment during the exercise. Do 3 sets for 30 seconds each.
So there are some words of wisdom on shoulder injuries and posture. Train hard, train smart and have good body awareness.
Troy Andrews PT, CES
The Athlete Profile will return in August.
Same goes for Coaches’ Corner.

June 2015 : issue 75

Tuesday, June 9th, 2015

SWIM
CNY Triangle Logo
CNY TRI CLUB
Newsletter
June 2015
From the President
Dear Members,
Time to get in the water!

June is here and it is time to start open water swimming (OWS) during Weeknight Training.

A few things to remember about OWS:

  • Training starts promptly at 6 p.m. and members must be checked-in and on the beach ready to go by 5:50.
  • Members must be marked. You will get marked with your number when you check in.
  • If there are a lot of people, the site directors will do swim waves; faster swimmers in the front, intermediate in the middle and new/slower swimmers in the back.
  • Stay calm and focused. If you feel yourself start to panic, flip on your back and do the back stroke or side stroke or call for a life guard to give you a noodle to float with. Calm yourself. Focus on your form and not the people around you. And repeat this over and over–I can do this.
  • Remember that the lifeguards are there to help–if you need help, raise your hand high and call for help. It is OK to ask for help when you need it. Your safety is the most important thing.
  • Have fun! Relax. Stay calm and realize this is practice.
We have many CNY Tri Club members participating in the Syracuse 70.3 on Sunday, June 21. GOOD LUCK to all our club athletes! To quote a line in the poem called “If” by Rudyard Kipling – “And so hold on when there is nothing in you. Except the Will which says to them: ‘Hold on!'” Kick asphalt, my friends!

 

Train hard, train safe!

Bridget Lichtinger
President
Next Board Meeting: Monday, July 13, 6 p.m., WTF

 

Kids Tri Club
The Kids Tri Club will meet once a week on Mondays at 6:30 p.m. starting July 6 at Jamesville Beach. The Kids Tri Club is geared toward children ages 7 to 13 and your child must know how to swim and be able to pass an open water swim test before being allowed to participate.
Kids are divided into three different categories depending on what they are most comfortable with: Mini, Sprint and Olympic distances. At the end of the season we will have an official Kids Triathlon Race in conjunction with the season-end CNY Tri Picnic at Jamesville Beach. The race is run just like the adults’–it has swim waves, t-shirts, race numbers, body marking, swim caps and a medal after crossing the finish line. Children need to bring their own swim cap, goggles, bike, helmet, running gear, transition towel and a water bottle for the training sessions.

 REGISTER TODAY!

Deadline to register is June 30

http://bit.ly/KidsTri2015

Coaches this season are Caryl Kinney, Christine Wilbur Brown, Denise Napoli and Renee Williams. Any questions about the program, contact Caryl Kinney at Carylk@twcny.rr.com

Children and parent(s) must be current members in order for the child or children to participate in the Kids Tri Club program. You can register under the family membership–see the membership page at http://cnytriathlon.org/membership/ to register. When registering for family membership please make sure to check the box on the Active.com registration form that you (as the person registering) are a member of the team…then add team members.

Open Water Swims
You MUST be a current member to participate and only 100 spots are available for each swim. Sign-ups will open a week prior to OWS date.
Green Lakes (sprint distance) – wetsuit REQUIRED
July 11, 2015
Twilight Swim – August 1, 2015
Jamesville Beach (1.2 or 2.4 miles) Endurance Swim. Participants MUST be able to swim the distance.
July 18, 2015

 

Tri PT by Troy

A new feature this month will bring training and injury prevention advice to Tri Club members. If you have any questions for Troy, please contact the editor at newsletter@cnytriathlon.org and I will pass them along.

Beware of Minimalist Shoes

Over the past two to three years I have had more and more athletes come into my office with lower leg and calf injuries. The majority of the injuries were caused by training in minimalist shoes or low heel drop shoes. Some switched to a different shoe and some didn’t know that they changed shoe type.

Now just to be clear….minimalist shoes and zero or low heel drop shoes are not bad, but they are not for everyone. Before I go any further let me give you two important definitions:

  • Minimalist Shoes. A Harvard University study states, “We define minimal footwear as any footwear that lacks high cushioned heels, stiff soles and arch support.”
  • Heel Drop is the downhill pitch from the heel cushion to the toe on the shoe. Traditional shoes usually have a 10-14 mm drop.  Minimalist shoes usually have a 0-4 mm drop (10 mm is a big difference to your body).
So if the shoe looks flat with a thin sole, you can twist or roll the shoe up with your hands like a burrito and there is no inner sole/arch support, you have a minimalist shoe.

It seems that it should be easy to spot a minimalist/low heel drop shoe, right? Yes and no. Many shoe companies are adapting shoes to have less heel drop, less cushion and less support. But they don’t always tell the consumer they are doing it. But your body will tell you the shoe changed. It’s not as noticeable as switching from high heels to bare feet, but the effects will be hard to ignore.

I had to switch brands of shoes because of lower leg pain. The support and heel drop changed in the model I wore for years, and I had no idea it changed. But a local running store did. This is where having a running store with trained staff that knows the changes made from shoe model year to year is invaluable.

Biomechanical studies show the more minimalist type of shoe promotes “proper running form” and there is less stress transmitted to the body on hard surfaces. Unfortunately, the studies and shoe companies forgot two important facts. One, since the 1970s the average Joe running shoes were constructed with a wedge heel cushion to absorb shock and the 1980s and 1990s big hair Nike air, cushy sneaker style added to the frenzy. This has promoted heel striking and improper running form in all of us for over 40 years. Two, the older we get the less our bodies can adapt to change. A quick change in shoes can lead to serious injury.

So if you did any running between 1970 and today, beware! Your body and running style may have adapted to the heel striking wedge cushion shoe. Throw in if you wear heels for work, have historically tight calves, or need arch support and now your legs are cookin’ with gas! Achilles tendonitis, Achilles rupture/tear, posterior compartment syndrome, calf tears and plantar fasciitis are just a few of the injuries I have seen from this shoe trend.

Choose your shoes wisely and if you have calf/lower leg issues, check with a running store specialist or physical therapist to make sure it isn’t the shoes.

 

Update: Cazenovia Triathlon

We are excited to be back for the 15th annual Cazenovia Triathlon. Some things to keep an eye out for in 2015 are the addition of the Rabin Law Firm CNY Championship Wave, a club/team incentive program, a legacy program, and the addition of an Intermediate Relay. These are all on top of the great race we have come to love.

If you are part of any triathlon club, we have a treat for you: We are starting a club/team incentive where all teams/clubs with five or more athletes will receive a tent space at the finish line and a gift bag full of locally made products. In addition, any team of 10 or more will receive their own rack space within transition so you can be with your friends and training partners.

We are also introducing a Legacy Program for athletes who have raced the Caz Tri seven or more times. This Legacy Program will have lots of incentives as well, such as a one-of-a-kind Caz Tri quarter zip long sleeve pullover.

Be sure to join us August 23 in Cazenovia for our 15th year; it promises to be a great one!

Registration is open.

The date has changed to August 23 to allow those racing Ironman Lake Placid and Iron Girl Syracuse plenty of time to rest and recover as well as helping extend the race season a bit further toward the fall.

Out 2015 goal is to make it all about the athletes and bring back what made us fall in love with about the sport of triathlon. We are bringing back the race t-shirts, offering finisher medals for all of those who cross that finish line, and so much more. We have also changed our registration service to cut the cost on processing fees.

2015 also offers an exciting new race with the Intermediate Relay. Just like the sprint relay, athletes can race the intermediate distance in two- or three-person teams.

CazenoviaTriathlon.org 

or

facebook.com/CazenoviaTriathlon

Registration can be found at:

 

Good luck with your upcoming training and we hope to see you in August.

Ask the Coach
I hope you are enjoying our new feature, Ask the Coach. Mem  bers are urged to submit questions to newsletter@cnytriclub.org. The editor will then forward the question to that month’s coach. I hope this feature will provide valuable information as well as help you get to know the triathlon resources available in our area. This month’s coaches are Jennifer and Michael Corona.
Road Bike or Tri Bike:
What Makes Sense for You?

As coaches, we strive to guide our athletes through all aspects of triathlon. As Age Group
athletes, most come to us to get the most performance out of their time; few are looking to win and most have full-time jobs, children and other activi

ties. In addition to making the schedule work, and optimizing fitness for a key race, guiding athletes through equipment choices is also extremely important.  One of the first decisions a new triathlete will make is, “Road bike or Tri bike?”

In this article, we will outline the pros and cons of each, and explain why it may make sense to use both in your training.

The Road Bike
Pros

 

  • Much more comfortable
  • Handling is not as difficult and is much safer
  • Group riding is much safer
  • Owning a road bike allows you to road race in addition to racing triathlon
  • If riders are unable to maintain aero position on a tri bike, a road bike provides much better positioning for training and racing. Far too often we see people training/racing on tri bikes out of the aero position. Riding like this on a tri bike is extremely uncomfortable and increases wind resistance. An athlete would be much better off (faster) on a properly fitted road bike.

Cons

  • Assuming proper position set-up, and staying in the aero position, a tri bike is much faster and comfortable. While adding clip-ons to a road bike allows the rider to be more aero, they are stretched out and it is not nearly as comfortable as being on aero bars with a tri bike.
  • The geometry of a road bike is not as ideal for running off the bike.
The Tri Bike

Pros

  • The tri bike is designed to allow the athlete to be much lower, and thus, more aero, which reduces wind resistance.
  •  Aero position is much more comfortable on a tri bike.
  • The geometry favors running off the bike.

Why use both?

For more advanced athletes and those that can afford two bikes, it makes a lot of sense to have both. Riding a tri bike year-round may not be as enjoyable as having a road bike to mix it up. Also, owning a road bike makes group riding a lot more fun, and exposing yourself to better riders will force you to ride harder. In addition, your bike handling skills will become more developed within a group riding environment, which is easier and safer on a road bike.

For our advanced Ironman athletes, we will sometimes shift their long run to mid-week, and have them do a double long ride on the weekend. One of those rides is very session focused with intervals so we suggest the tri bike. The other ride is what we refer to as an “open ride.” This ride is at the athlete’s discretion, based on how they feel, and we often encourage an athlete to use his or her road bike. The road bike works other muscle groups in a proper sitting up position, and more importantly, most athletes enjoy the time on their road bike. Our advanced Ironman athletes are sometimes riding 12 hours per week. Spending three of those hours on their road bike is a great mental break!

 

Corona Multisport

Mike Corona, USAT Level I Certified Coach, began coaching triathlon locally in 2010 and has been a Youth Sports coach with the YMCA for the past five years. Mike came into the sport of triathlon in 2008, having no athletic background and coming off a 260 pound frame, losing 90 pounds through the sport. He diligently studied training principles, taught himself how to swim and bought his first road bike in December 2008. He coached himself, leading to his first race in June 2009, the Keuka Lake Sprint Triathlon, where he won his age group and placed 10th overall out of over 300 participants. Since that time, Mike has spent countless hours learning from several coaches, and has applied everything he has learned to help others achieve their goals within the sport. He believes in bringing out the best in each individual and working with people to do whatever it takes to reach their goals.
Jen Corona, USAT Level I Coach, has been training in the sport since 2008 and coaching
since 2012. She enjoys sharing triathlon knowledge with all types of athletes, but especially loves working with athletes that are tackling their first half or full Ironman. She also knows first-hand the challenge of balancing kids, career and triathlon.

Member Profile
 Jim Bright

Jim Bright heads to T1 after the swim at Nationals in Milwaukee.

 

Tell us about yourself. I grew up in Syracuse, moved away for college, job, etc., worked in finance in New York City, married my college sweetheart (Cindy, a pediatrician), moved back here when we were about 30 and purchased the family business (Dunk & Bright Furniture Co.), which I still run. Raised four kids on Onondaga Hill, and moved to Skaneateles about five years ago.

How long have you been involved in triathlon and

Jim and Cindy Bright at the Delta Lake Triathlon.

why did you take it up? About 10 years ago I was swimming with a masters swim team, biking with friends and running with the Syracuse Track Club at Green Lakes. Somebody suggested triathlons.

Who is your hero? Definitely my kids right now. They are each on the cusp of their career paths, and their work ethic, focus and persistence are inspiring.

What is your athletic background? Team sports, primarily lacrosse that included a short stint in college. Some golf, tennis.

What are your triathlon strengths and
weaknesses?
I’m probably average at all three. I truly enjoy each leg of the race. I do mostly sprints and train as such, doing interval training, short and spirited workouts, plenty of rest and recovery.

What was your first triathlon and what do you remember most? Green Lakes…this was before CNY Triathlon helped racers prepare. I showed up about 15 minutes before the start of the race, really not having a clue. I do remember that a friend beat me by about 14 minutes. I can still remember his smirk.

What is your favorite race and why? London, age group world championships, because there were plenty of competitors in my age group, of similar or maybe slightly faster speed, to pace off of in the run. That kept me focused and helped me PR for the run.

What was your worst race and why? Oswego Sprint Tri, because I came in second overall, missing first by 4 seconds. I had missed a turn, which could have accounted for the difference. The lesson was to “make sure that you know the course.” Actually, it was a really great race, at a great venue, and I was happy to get second.

What races are on your race calendar for 2015?

I don’t have any on the calendar right now. Since Cindy now races triathlons, we decide what to race based on our travel plans, and we like to try new venues. We did that last year and ended up racing a couple of ocean swims…one in Virginia Beach organized by the Navy Seals. That was a blast. My swim performance consisted of swimming 10 meters forward, then getting tossed five meters back. I didn’t get out far enough beyond the wave break, and kept getting flipped upside-down by the waves.
The Brights take a five-borough bike tour of New York City.

What are this year’s goals? To work on some other new hobbies besides triathlon, and continue to do tri training for fitness, but not necessarily racing.

In five years you hope to … Hmmm…well, in three years, I’ll be in the first year of the next age group, so I’d like to hit it hard again at that time.

Something most people don’t know about you. I once spent 18 days living

in a tent hunting moose and bear in Siberia.

What triathlon has taught you. It’s definitely taught me to make healthy lifestyle choices with both nutrition and fitness, and the competitive aspect of it is just wonderful.

CNY Triathlon Club | Box 434 | Dewitt | NY | 13214

May 2015 : issue 74

Wednesday, May 6th, 2015

CNY Triangle Logo
CNY TRI CLUB
Newsletter
May 2015
From the President
Dear Members,

 

Weeknight Training season is fast approaching so I wanted to take a moment to go over a few housekeeping items:

 

It has been suggested over the past few years to have training on different nights as a way to help attract more volunteers. The idea is if a member can train on one night, they can volunteer for the next night. We are testing it out this season. Jamesville has changed to Tuesday nights (starting May 19). Gillie Lake (starting May 20) and Oneida Shores (starting May 20) will stay on Wednesday nights because these are the most heavily populated sites and we need to split up the members so not to overrun one.

 

  • You must be a current member to participate in Weeknight Training.
  • Weeknight Training starts promptly at 6 p.m. (sign-in starts at 5:15 p.m.)
  • Weeknight Training sites must be fully staffed with volunteers. If there are not enough volunteers the practice will be cancelled.
  • WEATHER CANCELLATION POLICY: If a site is going to cancel before 4 p.m. due to bad weather, we will send out an email and post an announcement on the club’s Facebook page and Google group. If we have to cancel AFTER 4 p.m. it will be an on-site decision. Only the following people will announce a cancellation–if it doesn’t come from any of these individuals, it is a rumor–Tom Stern, Sam Sampere, Ken Geary, Lari Jimerson, Mike Gasparek, Eric Prager and Bridget Lichtinger.
  • Please review the rules and course for each site prior to the opening of Weeknight Training.  All information can be found on the club’s website underClub Training.
  • VOLUNTEER! Our club is organized and run by a volunteers (myself and the other board members included). The club programs are only sustainable if members pull together to volunteer at least once during the season. Take a moment to look at the volunteer spreadsheet and sign up in advance to volunteer for ONE night this season.

Train safe! Train hard!

 

Bridget Lichtinger
President

 

Next Board Meeting: Monday, May 11, 6 p.m., WTF
Open Water Swims
You MUST be a current member to participate and only 100 spots are available for each swim. Sign-ups will open a week prior to OWS date.

 

Green Lakes (sprint distance) – wetsuit REQUIRED
June 7, 2015
July 11, 2015
Twilight Swim – August 1, 2015

 

Jamesville Beach (1.2 or 2.4 miles) Endurance Swim. Participants MUST be able to swim the distance.
July 18, 2015

 

Are you interested in getting intimately involved in the Ironman experience but not ready to race? Here is an AWESOME way to both learn and help: become an escort for the Ironman pros. That’s right, your “volunteer” spot can be riding your bike just ahead of the top pro men and women during the run portion of Syracuse 70.3. Interested in details? Contact Ben Rabin, lead organizer for these volunteer spots, at:bikehelp@me.com.
Tri PT by Troy

A new feature this month will bring training and injury prevention advice to Tri Club members. If you have any questions for Troy, please contact the editor at newsletter@cnytriathlon.org and I will pass them along.

 

Hi everyone! I’m Troy Andrews, a Physical Therapist that specializes in Sports Rehab, Corrective Exercise and Sports Performance. I will be contributing to the CNY TRI Club newsletter giving insight, professional advice and insider information on topics involving training, injury prevention and injury rehab. I work at Mary Lou Corcoran Physical Therapy in Fayetteville.

 

Some of you may have already seen me as patients or at sports performance sessions. And if you’re on Facebook you know my wife, Meredith, is my biggest fan. I have been working with athletes in some way, shape or form for over 30 years. During my experiences working with athletes at all levels of competition, I found key areas that are ignored or do not get addressed properly at all levels of competition. This left many athletes injury prone, frustrated and never able to reach their true athletic potential.

 

I want to share this knowledge with you and help you reach your true potential. Yeah, it sounds like an infomercial, but bear with me: I have some really great information to share with you. I have been told I have a unique approach and philosophy when addressing and understanding athletes and their issues. My ideas are simple but effective and focus on helping the athlete address the neuromuscular connection between their body and sports.

 

My first topic is “How should I warm up?”

 

I am always asked this question. Many say light cardio and dynamic stretching. Some go old school and do static stretching or calisthenics. Most of the patients and clients I see don’t do anything or just do stuff they learned somewhere because you’re supposed to do something, right? By warming up I will prevent injury and perform better, right?

Well my answer is …. YES! You are supposed to warm up, but the type of warmup depends on the athlete’s body and the sport/activity to be performed. The athlete should first identify the major joints, muscles and movement patterns that are used during the sport they are about to perform, then identify the limitations or issues his or her body may have in these areas.

The warmup can be very specific and may be short in duration, but should prepare you for proper form and movement involved in the activity. Not identifying your body’s tendencies can lead to poor performance, injury and chronic issues.

When you are at a race you will always see the elite athletes doing various warmup exercises, at different speeds and for different lengths of time. Why don’t they all do the same thing to warm up? They’re all doing the same event. It’s because they know what to address to make their body be ready to perform at its best for that event.

 

There is a reason to warm up differently for each different event. But what if you are doing a triathlon or strength training? Helping you identify your body’s tendencies, how it affects training/performance and getting a proper warmup are topics I will address in future columns.

 

Update: Cazenovia Triathlon

We are excited to be back for the 15th annual Cazenovia Triathlon. Some things to keep an eye out for in 2015 are the addition of the Rabin Law Firm CNY Championship Wave, a club/team incentive program, a legacy program, and the addition of an Intermediate Relay. These are all on top of the great race we have come to love.

 

If you are part of any triathlon club, we have a treat for you: We are starting a club/team incentive where all teams/clubs with five or more athletes will receive a tent space at the finish line and a gift bag full of locally made products. In addition, any team of 10 or more will receive their own rack space within transition so you can be with your friends and training partners.

 

We are also introducing a Legacy Program for athletes who have raced the Caz Tri seven or more times. This Legacy Program will have lots of incentives as well, such as a one-of-a-kind Caz Tri quarter zip long sleeve pullover.

 

Be sure to join us August 23 in Cazenovia for our 15th year; it promises to be a great one!

 

Registration is open.

 

The date has changed to August 23 to allow those racing Ironman Lake Placid and Iron Girl Syracuse plenty of time to rest and recover as well as helping extend the race season a bit further toward the fall.

 

Out 2015 goal is to make it all about the athletes and bring back what made us fall in love with about the sport of triathlon. We are bringing back the race t-shirts, offering finisher medals for all of those who cross that finish line, and so much more. We have also changed our registration service to cut the cost on processing fees.

 

2015 also offers an exciting new race with the Intermediate Relay. Just like the sprint relay, athletes can race the intermediate distance in two- or three-person teams.

 

CazenoviaTriathlon.org 

or

facebook.com/CazenoviaTriathlon

 

Registration can be found at:

 

Good luck with your upcoming training and we hope to see you in August.

 

Onondaga Cycling Club Syracuse 70.3 Ride
Saturday, May 30
Ride of the Syracuse 70.3 course and enjoy a picnic afterwards. To register for the event and get additional details, go to trireg.com/occ-ironman-703-warmup. Although it says that it is an Ironman warmup, this is not a race.
There is a 22-mile option, not to mention a bunch of our rides go by here, so make up one of your own. There will be ice cream at the DeRuyter General store, which is at the halfway mark for those of you doing the 70.3 option. Also, there will be food and fun back at the park. Here is link to the map for the ride:
onondagacyclingclub.org/maps/pdf/JamRes1-fondo-loop.pdf 

Feeling lucky? OCC will be holding a few raffles with prizes from local bike shops. So don’t miss the fun all for only $20. Register today to avoid the $10 day-of late fee.
Ask the Coach

I hope you are enjoying our new feature, Ask the Coach. Members are urged to submit questions to newsletter@ cnytriclub.org. The editor will then forward the question to that month’s coach. I hope this feature will provide valuable information as well as help you get to know the triathlon resources available in our area. This month’s coach is Kristen Roe.
I have completed seven 7.03s, and think it’s time to take the leap to a full Ironman. What do I need to think about?
First I have to say that I chuckled with the question because most athletes who come to me for Ironman coaching have either: never done a triathlon, or have done one or two sprints and now want to do an Ironman. So if someone came to me and said this, I would hug them and say thank you for doing it the right way.
With that said, if you want to do an Ironman:
Step #1. Take a look at how many triathlons you have completed. Have you done all distances? Do a 70.3 first and see how you like it and iaf you n fit in the training. Ironman is no joke, the time needed to dedicate to training is a lot!
Step #2. Take a look at your calendar a year out from when you want to do your IM. Are there business trips, vacations, weddings, family commitments that will not allow you proper time to train? Most Ironman athletes will need upwards of 12 to 15 hours a week at least to train. Long rides and runs could take up your weekends anywhere from three to seven-plus hours. If you don’t have the time to commit and your family is not on board with it, then maybe you should save it for another time. If you do have the time then proceed to step #3.
 
Step #3. HIRE A COACH!!!!! This would be the smartest thing you could ever do. Worth every penny. It takes any guesswork out of what you should be doing and when! Having someone else think and plan for you takes away a lot of stress. You can ask as many questions as you’d like and get a straight answer from someone who understands you and knows your training plan vs. having to Google it and get a million different answers. I happen to know a very good coach specializing in Ironman distance!
Step #4. Pick an Ironman course that you think will suit your strengths and weaknesses. I know that a lot of people jump into Ironman Lake Placid because it’s so close and so many people from the area do it, so it feels like a local race. In my opinion, Lake Placid is the granddaddy of them all (besides Kona). It is magical there, but if you’re not a good climber, maybe it’s not the one for you. Your coach will have a good idea of race venues and can help you choose one that is right for you. You want this to be a positive experience, right?
Step #5. Remember, we do this for fun and for a challenge. We are all something else besides triathletes. Don’t lose sight of that. We all know the life of a triathlete can be all consuming. The life of an IRONMAN triathlete is 10x that!
Step #6. When you do cross that Ironman finish line hold your hands up high and smile! That picture will one of your most prized possessions!
I have been doing triathlon for 20 years, coaching for 9-10 years. I have done 14 Ironman distance races including Kona twice (I qualified a third time but broke my hip on a training ride and couldn’t compete), a boatload of 70.3 distance including World Championships for 70.3 as well as a bunch of sprint and olympic distance tris. Two highlights were winning my age group at Ironman Florida in just over 10 hours and winning Chesapeake Man Iron Distance race. I have two kids, two dogs and a husband that keep me super busy along with co-owning T2 Multisport and race director for Du The Lakes Duathlon. I love love love the life of triathlon as it has opened many doors and has taken me on many adventures. I have a BS in Sport Fitness and Leisure Studies as well as a master’s in teaching. I worked for 12 years as an athletic trainer at two different universities before getting into personal training and then multisport coaching. I can be reached at Kristen@T2Multisport.com.
MEMBER PROFILE
Due to circumstances beyond the editor’s control, there is no Athlete Profile this month. If any reader cares to volunteer his/herself for the June profile, please contact me at newsletter@cnytriathlon.org.
Discount for Tri Club Members

HITS Endurance is offering club members a 50% discount on registration to two of its summertime events, HITS North Country and HITS Kingston.

Located in Hague, HITS North Country is tucked away in the rugged Adirondacks, making it a perfect location for all Northeast area athletes. HITS North Country will be the set-ting for a breathtaking race unlike any other, beginning in scenic Hague and encompassing several local communities. Featuring one of the greatest open water swims in stunning Lake George, HITS North Country is a race to remember. Race weekend is June 27-28. Register here: http://hitstriathlonseries.com/hague-ny/

 

On July 11-12, head downstate for the inaugural HITS Kingston Triathlon.

Experience the splendor and beauty of the Hudson River, Ashokan Reservoir and Rondout Waterfront. You’ll be welcomed by warm weather, HITS’ knowledgeable tri staff and fellow athletes. Register here:  http://hitstriathlonseries.com/kingston-ny/

As an added challenge, all competitors who beat HITS race director Mark H. Wilson in the full distance race win a FREE entry to the full at HITS Kingston 2016.

 

Now for the best part: Members of the CNY Triathlon club will enjoy a 50% discount off of the base/full price for sprint, olympic, half and fll distances by using the codeCNYSAVES. The code will be good up to 30 days out from each event.

CNY Triathlon Club | Box 434 | Dewitt | NY | 13214