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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December 2016

Published: December 6, 2016 •

CNY Tri Club

December 2016

Election Results

Here is the CNY Triathlon Executive Board for 2016-2018. Feel free to contact an officer or director should you have any questions, concerns or suggestions.


President – Eric Bansbach

416-9926; 443-5999

Secretary – Molly English
Minutes, Newsletter, Race Calendar
Board Of Directors
Membership Director – Tamara Danner

Rich O’Neil

Mary Ryan

Tracey Cromp
Cindy Mueller
Steve Plante
Ben Rabin
Jill Poniros
Caryl Kinney
Meredith Andrews
Christine Brown
Next Board Meeting: Sunday, December 11, 6 p.m.

Winter Training Facility Class Schedule

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 2017 club membership is open (see details below). 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 2016, you registered. If you register/renew now for a 2017 membership, you are a member until December 31, 2017.


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.
  • 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’s Facebook page for cancellations.

WTF cycling class schedule is as follows:

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, 11 a.m. Cycle with Len. Len will lead a challenging class for those who have some free time during the day to enjoy our WTF. Bring your game face, because Len will make it a tough workout.

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 Bridget Lichtinger. We will start the season slow 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. Expect upbeat music. You will be motivated and challenged, but in the end, your workout depends on you. Bring two bottles of water. You will need them.
Saturdays, 7 a.m. Cycle with Kristen Roe. 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. The second Saturday class will help you 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.

If you have questions, email:

Save the Date

Open House, Tuesday, Dec. 6

It’s hard to imagine a year has passed since our last CNY Tri Club Open House.

Tuesday, Dec. 6, from 6-9 p.m., we will be hosting yet again in our awesome Winter Training Facility within Shoppingtown Mall in DeWitt.

We have set up talks by some of the best triathlon minds in the area, and some of the area’s best vendors will be on hand.
Then there’s the food. The Original Grain has stepped up and sponsored this event with great food that aligns with the endurance sport lifestyle. While some sweets and adult beverages will be floating around (BYOB!), it’s good to know the grub will be anchored by locally sourced foods that fuel a healthy lifestyle.
Thank, you Eric Hinman, and the entire OG crew!

Plan to attend and hang out with your triathlon buddies, let the club know what you want from us in 2017, and talk about your upcoming season.

We hope to see you there.
CNY Tri Club Board
Join or Re-Join Today

Now is the time to renew or sign up for your membership for 2017. The Winter Training Facility is open; keep your fitness up for next year, avoid the feasting season slump by taking advantage of the great indoor facility. Or perhaps give the gift of membership to your friends and come out to the club practice tris next spring.

Computrainers, club coaches, spin instruction….. all are part of the fun in our great volunteer run club. Come on out and get involved.

Memberships expire on Dec. 31. If you are a current 2016 member, your membership will expire that day. However, if you renew your membership between now and then, it will not expire until Dec. 31, 2017.

If you are new and join after September 1, 2016 for 2017, your membership will NOT expire until December 31, 2017 (you basically get 4 months free). Click here to join.

Dress to Impress

We will be offering club triathlon and cycling apparel from Voler again this season. The fit kits will be available for trying on at our open house on Dec. 6, but only for a limited time. The prices will depend on the total number of pieces ordered by the club. The more pieces we order, the more money we save!
We have until Jan. 8, 2017 to order online, which will guarantee our order will ship on March 3, 2017.
Athlete Profile
Michael Corona

Tell us about yourself. I have an awesome family, my wife Jennifer is also involved with the sport; we have three great kids, Ashton (13), Carson (11) and Cameron (9). They keep us extremely busy, but it is a lot of fun! When not swimming, biking and running, I am a vice president and certified financial planner at Morgan Stanley in Syracuse. In addition, I have been coaching triathletes for five years and just started a new company with longtime friend and athlete Eric Hinman called The Endurance Squad.

How long have you been involved in triathlon and what made you take it up? I got involved in 2009, so seven years. I got involved to find fitness and lose weight. I came into the game at 260 pounds and raced IMLP in 2010 at 175.

Who is your hero? I would have to say my wife Jen. She supports me 100% and is there for me through it all. What makes her so great is her instinctive ability to be such an excellent mother. It just clicked for her and our kids are in such good care as a result of her ability as a parent. It was as if she got a Ph.D. in motherhood overnight after our first son was born.

What is your athletic background? Not much from the endurance side of things. I played football in high school on the offensive and defensive line: center and nose guard. Once done with football after my senior year in 1994, I was not active at all through 2008, when I took up running. Like a lot of others, I got involved to lose weight and did my first marathon in New York City in September that year. I was hooked with the idea of competing again and got involved in triathlon the next year.

What are your triathlon strengths and weaknesses? I am fairly well-rounded, likely because I started with no background and always took a balanced approach. If I had to pick, the bike is the strongest as it is quickly trained, and the run is my weakness, as it takes the longest to train. Oddly, I find people who are great runners have simply been doing it for a long time. The bike is often many athlete’s strongest leg as you can progress the quickest in the saddle.

What was your first triathlon and what do you remember most? The Keuka Lake Sprint! I remember winning my age group and being shocked and excited. My wife, however, was excited but not surprised….she said I worked my butt off and she knew I was going to do well.

What is your favorite race and why? The American Triple T in Ohio because it defines what is so great about the sport. For me, the sport is about the people and stories accumulated over the years. At Triple T, you do four races over three days, so you get to know all the people and build lasting relationships. Also, the same people come back year after year. It is like overnight camping when you were a kid.

What was your worst race and why? Ironman Louisville 2012. I always use this race as an example with my athletes–never look at last year’s results to benchmark yourself!! I came in thinking I had to run a certain pace to meet my goal. Well, I was way off. I came off the bike in sixth place and had I just run on feel I would have been fine. Instead I completely blew up at mile 8 and by mile 12 was walking it in. It was a great lesson and one I continue to share. Always race your own race and let the results just happen. Never race the ghosts of past results, even your own.

What races are on your race calendar for 2017? So far The American Triple T and IMLP. This will be my first Ironman since Louisville 2012.

What are your goals for the next year? Just find my fitness again; I haven’t been the same athlete since 2012, so I just want to be fit as defined within the general population, not the field within an Ironman. I think a lot of times we get wrapped up in finishing within the top X% of the race, and need to realize just finishing an Ironman will put us in the top 5% of the world. That is pretty good!

In five years you hope to … : Be able to ride my bike 50 miles and feel fresh the next day. Pick up heavy things and not feel a strain in my back. Do household chores without being sore, play a game of one-on-one basketball with my kids and put up a good fight. Be fit!
Something most people don’t know about you. Many in the tri world think I am some fast guy, which is far from the truth. If I am not consistently training for 2-3 years, I am basically middle of the pack. It took me 4 years of consistent training to accomplish the things I did, and I still wasn’t close to Kona, which was my goal. In that time, I put myself next to some of the best coaches out there to learn as much as I could, read as much as I could get my hands on to give myself an edge. Now, I love sharing with others what I learned over that period of time. I think that is what makes a good coach: not someone who was always fast….I had to work for every single inch and dive into the knowledge side of it in order to succeed, then one has to have a desire to pass that knowledge on.
What triathlon has taught you. NEVER take for granted your fitness and where you are at. Some race will be your last race and we will never know when or where that will be. My fitness was flying high and I was likely 1-2 years away from that golden Kona ticket, and BOOM, life hit me and I had to step away. Stay in the game for the love of it and, if you do not love it, find a new passion that keeps you waking up and going through the process.  When you find yourself grinding out the day to day so you can race, it’s time to find something else. Anything else! Triathlon is not going anywhere.

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