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April 2015 : issue 73

Published: April 7, 2015 •

CNY Triangle Logo
April 2015
From the President

Dear Members,

We closed another season at the WTF (Winter Training Facility) with a bang, holding the Inaugural Spring Fling. The event was held in collaboration with the Onondaga Cycling Club to bring both clubs’ members together to have a little fun and kick-start the summer season (if summer ever gets here). I want to thank my partners at OCC and all the volunteers that helped make this event a huge success.

We also couldn’t have done it without the wonderful support of our local vendors that came out to the WTF: Bike Loft East, Bike Loft North, Healing Point Chiropractic and Acupuncture, InStride Sports, Rescue Mission, Saunacuse, Tranquility Massage, and Metta Massage. Also, thanks to Fleet Feet coaches for coming out and to Syracuse Bicycle for donating a $300 bike fit. And I can’t leave out our speakers: Sam Sampere, Ben Rabin, Kelly Covert and Adam Ruszkowski.

At the Spring Fling, I was asked a lot about the future of the WTF since the management at Shoppingtown Mall has sent in a proposal to tear down the Sears wing. As far as we know, we should be OK for another year in our current location. So, the WTF should be around for another season. YAY!



CNY Triathlon Club

Next Board Meeting: Monday, April 13, 6 p.m., WTF


Trashman 2015

On Saturday, April 25, we will hold our annual Trashman event at Jamesville Beach.

The Trashman is our club’s annual effort as part of the Onondaga County Adopt-a- Roadway program. We donate about an hour of our time to pick up the trash that has accumulated along Apulia Road in Jamesville. As usual, the trash picking will be followed by some serious pedaling (optional).

Perhaps this will be your first opportunity to ride the Syracuse 70.3 bike course this year (Or your first time ever. Yikes! You will have company!). Or do a shorter, early season-friendly route of your choice, or run the 70.3 run course.

We’d like to do a good job of sprucing up Apulia Road as a way of thanking residents of the area for their patience with us during our Weeknight Trainings every summer, and, at the same time, clean up the beginning and end of the Syracuse 70.3 race bike and run course, too.

For more information, see, or email Tom Stern, I hope to see many of you on April 25.

Check our Facebook page or Google group email for a start time about a week before the event.

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.

Holistic Health Workshop
Dr. Sungwon D. Yoo is a New York State-licensed chiropractor and acupuncturist who specializes in spinal reconstruction combined with acupuncture. He combines both Western and Eastern holistic practices in one convenient location, Healing Point Chiropractic & Acupuncture in Fayetteville. This workshop will focus on a highly advanced, scientific and proven chiropractic technique which corrects and restores your spine back to alignment, called Chiropractics BioPhysics (CBP). Unlike regular chiropractic that mainly focuses on immediate pain relief, CBP goes one step further to also correct the source of the problem.



Please feel welcome to join us, along with guests, on Saturday, May 2, from 10 a.m. to noon at the WTF in Shoppingtown Mall. Register at:
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 Ed Ten Eyck.
I have read that nutrition is the fourth discipline of triathlon. What do you tell your athletes about proper eating habits? Do you believe in any sort of specialized diet–Paleo, clean eating? 
Nutrition is the fourth discipline because, with all the training in the world, if your diet is off then you can miss out on your goal time, DNF or worse. I am a believer in not dieting but following a natural food/minimally processed lifestyle. A lot of the “diets” out there are geared toward short-term modifications to macronutrient intake to achieve a look or weight.


At the same time, tell me about nutrition/fueling for race day. What sorts of foods do you suggest athletes eat during the course of the race? 


Race day fueling will vary from athlete to athlete and will be based on the length of the event. Someone who is doing a sprint or Olympic distance doesn’t need a five-day carb load plan. For race day there are no changes made in “practice” scenarios. I will have my athletes do practice meal plans and race day nutrition to see how the body responds. Generally speaking most athletes will be consuming a combination of solids, gels and liquid calories and electrolytes during the event. All foods consumed during the race will be low fiber and easy to digest. I am a fan of Infinit nutrition because you can have your formula. Solid food is very tough for some athletes based on how hard they are pushing themselves. That’s where Gu or Powerbar gels work great.

What sort of supplements, if any, do you recommend for your athletes? Why do you recommend what you do?

I only suggest electrolytes because part of racing is making sure you are replenishing your lost electrolytes.
Ed Ten Eyck is part owner of T2Multisport and has been racing duathlon as part of Team USA for the last 3 years. He has a BS in exercise science from SUNY Cortland and is a personal trainer at Gold’s Gym in DeWitt.



Jeffrey Heim


Tell us about yourself. I am currently working as a traffic signal technician for the City of Syracuse. I am orginally from the Buffalo suburb Cheektowaga (aka cheektovegas). I moved to Syracuse in 2001 after I got out of the Navy in which I was enlisted as an Aviation Electronics Technician.

How long have you been involved in triathlon and what made you take it up? I started triathlon four years ago. I have always weight trained and I wanted a change and a new fitness challenge.


Who is your hero? I have no one hero. Heroes walk among us every day. When you meet them and hear their story you just know they are.


What is your athletic background? Many years of weight lifting but I didn’t play sports in school. I’m making up for it now…lol.

What are your triathlon strengths and weaknesses? That’s hard to say. Each race has brought me a new challenge. I used to think my swimming was my strongest at first but my bike suffered so I focused more on bike last season but then my swim times suffered……it’s a delicate balance.

What was your first triathlon and what do you remember most? Green Lakes 2012…..I trained really hard for it. I remember getting freaked out during the wrestling match also known as the swim but I got on my back and calmed myself down for a few seconds then I was fine.

What is your favorite race and why? So far Delta Lake ……..simple……there is beer at the end!!


What was your worst race and why? Cazenovia 2012. I pulled my calf taking my wetsuit off, I was not ready for the hills on the bike course and my injured calf locked up during the run. I was glad I only did the sprint.

What races are on your race calendar for 2015? I did the Syracuse Half Marathon already and am doing the Springtime 10k, Mountain Goat, Charity for Children 8K Green Lkes Tri, Syracuse 70.3 and either Delta Lake or Mussleman……… more TBD.

What are this year’s goals? Syracuse 70.3 in under six hours. Last year was 6:08

In five years you hope to … Be healthy, injury free and still training hard

Something most people don’t know about you. I used to smoke and had asthma.


What triathlon has taught you. Patience. When I first heard of triathlon and the distances I was totally intimidated. I have learned that through hard work and patience, distance is just a matter of time.


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 code CNYSAVES. 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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