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August 2015 : issue 77

Published: August 18, 2015 •

CNY Triangle Logo
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 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.

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