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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May 2015 : issue 74

Published: May 6, 2015 •

CNY Triangle Logo
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


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,
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.


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. 



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 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: 

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@ 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
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
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:


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:

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

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