The newsletter of the CNY Triathlon Club is issued monthly based on volunteer submitted content. This is the most recent newsletter for older issues see the following pages. If you would like to contribute contact

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November 2015

Published: November 4, 2015 •

CNY Triangle Logo
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
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.


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:
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”

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,

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

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