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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April 2013 : issue 50

Published: April 5, 2013 •

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214 
April 2013 – Issue 50
In This Issue
Cazenovia Triathlon
Member Orientations
OCC Bike Fair
Tire Changing Clinic
Member Profile
Quick Links

Board Meeting
Unless otherwise noted, our Board Meetings are now held the second Sunday of each month at 3 pm. at the Winter Training Facility (WTF).

If you are interested in attending, please contact a board member directly or email the board at executiveboard <at>
We would love to have you participate!

Club Discounts
Advanced Cyclery( Click here for coupon) 


Multisport Physical Therapy(Click here for coupon)


T2 Multisport

(Click here for coupon)


Véloved Bicycle Repair Company

(Click here for coupon)

Letter from the President 

I want to say a huge thank you to all the club members for their wonderful support while I was President.  Due to my plate overflowing with work, training, family and the club, I have decided that I must lighten my responsibility load in order to have a better balance between work, family, and triathlons. Therefore, as of May 1st, Maura Donovan will be taking over the role of President for the Triathlon club.  Congratulations, Maura!!

Although I am not going to be President, I will still serve as an active board member and co-director of Oneida Shores.  I am so proud to be part of such a great organization and look forward to seeing everyone on Wednesday night!

Speaking of Wednesday nights — we know that many members are not happy about the new sign-up policy for Wednesday, but it is out of our hands. It is a requirement of the parks that we have a controlled cap at the sites. In the beginning there will be growing pains so we ask for your patience.


This month we will be holding membership orientations at the WTF on Saturday, April 27th at 11 a.m. and another one in May on Wednesday, May 1st at 6:30 p.m. to explain the new process!  We will also have helpful clinics to go along with the orientations so don’t miss it!


Again. Thank you.


Train hard.  Train safe.


Board Meeting
The April Board of Directors meeting will be held

at 3:00 PM at Winter Training Facility, Shoppingtown, DeWitt

on Sunday, April 14th.

If you are interested in attending, email the board at: executiveboard <at>

Cazenovia Triathlon






The CAZ Tri is the biggest fundraiser for the CNY Triathlon Club!  This race allows the club to keep membership fees low and have all the training programs that make us one of the best clubs in the country!


Don’t miss out!!!



REGISTER TODAY!–cazenovia-triathlon-and-aquabike—13th-annual-2013

 Unable to race?   

Then volunteer! Volunteers are vital in making sure our race is successful!  

If you are interested in volunteering

Member Orientations


Saturday, April 27th at 11 a.m. 
Wednesday, May 1st at 6:30 p.m.

We have a MAJOR change to Wednesday training nights!  At the membership orientations we will have great clinics and go over the entire process of signing up for Wednesday night practice. We will also explain how volunteering for a Wednesday Night can guarantee YOU a spot!  Here is an insider tip: Check the calendar for the Wednesday you really want to train. Volunteer the week prior and you will be guaranteed a spot the next week!  But hop on it! People are starting to figure it out and signing up for volunteer slots!

Go to:

Click on one of training night of your choice link for the site’s volunteer spreadsheet with all the dates and positions needed.
Fill in your name in the date and position you can fill.
Any questions or problems email Deborah Armstrong at

Trashman Spring 2013



Saturday, April 20th is the date of our annual spring Trashman event. CNY Triathlon Club is an Onondaga County Adopt-A-Roadway organization. We have taken on the responsibility to clean up the section of Apulia Road outside of Jamesville Beach Park. As those of you who participate in the Jamesville Beach Wednesday night training know, Onondaga County has erected blue signs acknowledging our club’s efforts to clean up our special area of the county.


And, if you volunteer, you will be able to get one spot in one of the club’s Open Water Swims.  Details to follow!


So come out and join us at 9AM on Saturday, April 20th. Bring old clothes, shoes and work gloves and we will clean up the side of the road for an hour. Then transition to your bike gear and join us for an optional bike ride. You may choose to do the Syracuse 70.3 bike course or an alternative shorter route. Maps and directions will be available. Or do a run of your own choice, if you prefer. For more information, see, or email Tom Stern at


The Trashman happens, rain, or shine, or snow (yeah, that has happened).  The bike ride is, of course, optional but you wouldn’t want to be falling behind your competition in training so early in the year, would you? So join us for the Trashman – the first multisport even in Central NY in 2013.

OCC Bike Fair
Onondaga Cycling Club presents—

Thursday, April 18, 2013
6:00 p.m. – 8:00 p.m.
Destiny USA Skydeck


LOTS of vendors.  Cool Information Sessions (rules of the road, nutrition and bike maintenance!  Pizza and wings! For only $10 bucks!!


Don’t miss out and register today at:

Tire Changing Clinic at the WTF
Come join Véloved on April 24th for their free Flat Tire Changing Clinic at the WTF from 7:00 pm-8:00 pm.They will teach you everything you need to know about changing a flat tire – and all the secrets! The clinic includes both classroom instruction and hands-on practice.



What you will learn:


*      Bike anatomy – because “thingy” can only be used for so many parts.

*      How to change a flat efficiently and confidently.

*      How much pressure tires need.

*      Removing and even replacing a rear wheel without injuring yourself or others.

*      What you need besides tools in your saddlebag (hint: not more tools).

*      Demystifying CO2 – it will not blow up or blow the tire off, we promise.

*      A few on-ride repairs to get you home, or to the nearest shop.


You are welcome to bring your own bike and flat changing stuff, if you have it. They will show you how to use it on your own bike.


If you don’t have your own flat changing gear, don’t worry, they will have plenty of spare tubes, pumps, tire levers, saddle bags & CO2’s ready for sale and they will show you just how to use all of it.


Registration is simple – email by Friday, April 19th.

Spin-a-Thon at Fleet Feet Sports

Join Fleet Feet Sports on Sunday, April 28th  for a Spin-A-Thon to support the Challenged Athletes Foundation. 

Challenged Athletes Foundation is an organization that provides opportunities and supports people with physical disabilities so they can pursue active lifestyles through physical fitness and competitive athletics.
Register as an individual for an hour or two or get a team together and spin all day!  The event will consist of six sessions each 50 minutes long.  The first session will begin at 9AM and the last will begin at 2PM.  Each session will be led by a local instructor and is perfect for all ability levels.  Bring your bike, hook it up to one of our 30 trainers and ride for a great cause!  Spots are limited, so don’t delay in reserving your trainer!  Individual registration is $25.00 per session and team registration (one person per session) is $150.


Many local items will be raffled off during the event as well!  Gift certificates, an overnight stay, sports items and much more!  This is sure to be a fun day raising money for a great cause!


To register for the event or to donate, please go to their website:  or check out their event page on Facebook.


For more information please contact Katey Wilhelm at

Member Profile
Name:  Eric Bansbach

How long have you been involved in Triathlon and what made you take it up?  After high school, my running went from trying to be competitive, to just being recreational. I enjoyed running for mental relaxation. About five years ago, some friends tried to convince me that triathlons were fun. I watched Green Lakes one year, but didn’t understand the concept of swimming in an orgy of thrashing bodies (at least not in the context of racing……..). I went to the Y and sort of learned to swim, and tried Green Lakes the next year. I am not sure I was hooked, but definitely intrigued. The next year, I did Green Lakes again, then Cazenovia. After that, I started meeting lots of club members and became hooked on both the personal athletic challenge and also the social rewards.

Who is your Hero? I don’t have a hero, but I do appreciate people who are open, honest, and who remain true to themselves. These kinds of folks provide inspiration by being real, and honest. There seem to be a fair number of these folks in our triathlon community.


What is your athletic background?  I ran cross country and track in high school, and was just average, definitely not a star runner. During track meets, my coach would force me to run the 3200m. That event was just before the final relays, and he wanted to give the fast distance runners as much time to recover between the 3200 and 3200-relay. Hence, “Hey Eric, run the 3200….” My slow time gave the fast runners more time to recover. I was a team player…..


What are your Triathlon strengths and weaknesses?  I started out without any strengths, except T2. Since I used to wear my running shoes on the bike, T2 consisted of dumping the bike and helmet, without even stopping. For my first couple of tri’s, my T2 time ranked me 1st overall in that category. Unfortunately, I didn’t get any medals for those performances. Ironically, I think swimming is now my strength (relatively speaking), with biking being just ok, and running being my weakness.


What was your first triathlon and what do you remember most?  Green Lakes. I wore a baggy, royal blue, beach-volleyball style bathing suit. No wetsuit. My bike was a 30 year old 10 speed with what felt like a cast iron frame. The speedometer was a cable driven one with a big circular display, and looked like it came out of an old Ford pickup. Only half of the gears worked. The lake water that year was frigid, so when the race started and I first submerged into the ice-water, my entire chest cavity shrank by 30% and I couldn’t breathe. I did about 1/3 of the swim on my back, and had to walk my bike part way up the hill from route 5 into the park.


What were your favorite races and why? I had two favorite tri’s, and both were last year. At Lyme, I managed to have a respectable swim and a decent bike, and I managed a third place age group award (I won’t tell you the number of racers in my age group….). It is a smaller race, but good venue, and I had fun with a bunch of close club members.


The other favorite tri was Green Lakes 2012. We had everyone from our workout group there, and all had successful results. Despite leaving T1 barefoot with my bike (i.e. without my bike shoes), my time was decent, but more importantly, had fun.


I usually try to find positive things that happen during races. My recent half marathon was not a favorite, but had some interesting personal stats that give me hope that my running might be improving. The first five miles were well under my target pace, a pace which I haven’t been able to run in quite a while, even during a 5K. My 10K split time was almost a minute faster than my previous PR for a 10K race. Despite a slightly slower second half, I ended up knocking a full 2 minutes off of my previous best ½ marathon time, and learned that lime power gels are disgusting.



What was your worst race and why?  I am not sure that I had a “worst” race, but Syracuse 70.3 sure had its challenges, namely the run. Turning that into a positive, I learned lot during my first 70.3, and can identify LOTS of areas for improvement for this year.


What races are on your race calendar for 2013?  I have already run the Shamrock and Syracuse Half Marathon so far this year, and am looking at the Mt. Goat, Skunk Cabbage Half, and a Thanksgiving Day Turkey Trot, which I always run with my three daughters. For tri’s, I am planning on Du the Lakes, Green Lakes, Syr 70.3, Lyme, Cazenovia Olympic and Appalachian Triathlon ( , which is a fundraiser triathlon for a biking/family friend of mine who passed away from Pancreatic Cancer last year.


Perhaps the most anticipated race is one where I will be volunteering. A group of us will be spending a week in Lake Placid to eat, train, play, eat, swim, eat and eventually volunteer and cheer on numerous friends who are racing Iron Man Lake Placid (IMLP).


What are this year’s goals?  My biggest goal for this year is not a race time, but rather a training level to justify me signing up in July of this summer, for IMLP in 2014.


In five years you hope to …be able to continue doing triathlons, and other races at a level where I continue to have fun. Unfortunately, the next higher age group doesn’t get any easier! I am hoping for attrition to improve my rankings!


Something most people don’t know about you:  I used to work as a cook in a rather high-end seafood restaurant.  Ever since, I have loved to cook, try new recipes, experiment with my own recipes, and now I am experimenting with different brewing and wine-making recipes.

About the CNY Tri Club
The CNY Triathlon Club is a volunteer organization operated and led by members of the club and supported by its members and sponsors.
CNY Triathlon Club was formed in January 2000 to bring together people in the Central New York area to strengthen and advance the sport of triathlon, promote the educational pursuit of the triathlon and general physical fitness, represent the sport of triathlon within the community, and to publish and disseminate information related to the sport of triathlon.

A Note from the Editor…
If any club member would like to contribute to our newsletter or help in editing and arranging it each month, contact me at newsletter@cnytriathlon.orgDebbie Sindone
Publisher & Editor
CNY Triathlon Club, Inc.
P.O. Box 434
Dewitt, New York 13214
Advanced Cyclery
 Syracuse, NY
$100 Off Advanced Bike Fit
Multisport Physical Therapy
 Liverpool, NY
10% off 
T2 Multisport
Manlius, NY

We will provide a free consultation (30 min.) for CNY Tri members.
Véloved Bicycle Repair Company
10% off repairs, bike fits and parts. 

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