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June 2015 : issue 75

Published: June 9, 2015 •

CNY Triangle Logo
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
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.


Deadline to register is June 30

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

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 to register. When registering for family membership please make sure to check the box on the 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 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. 


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 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


  • 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.


  • 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


  • 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
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

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