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 2011 : Issue 34

Published: December 1, 2011 •

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
December 2011 – Issue 34
In This Issue
Board Meeting
WTF Open House Dec 3
Dear Santa
Running in Cold Weather
Cazenovia Triathlon Registration
Call for Photos
Member Profile
Quick Links
Board Meeting

Our Board Meetings are now held the second Sunday of each month at 6pm.

Odd Months (January, March …) are held at Cicero (Circle Dr), Panera Bread.
Even Months (February, April …) are held at Dewitt (Erie Blvd), Panera Bread.
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!
Our Sponsors!

Advance Cyclery
Advance Cyclery


Bella Domani Logo
Bella Domani
Catering & Banquet Facility

The Bike Loft

The Bikery

Finger Lakes Running &
Triathlon Co.

Fleet Feet Sports Syracuse


Lake Effect Run Club

Lake Effect Run Club

Lake Effect Run Club Website

Physical Therapy & Fitness

National Aqua Service
National Aquatic Service

Onondaga Cycling
Onondaga Cycling Club


Syracuse Bicycle

Tiffany 2

3 Treasures Therapeutic Massage

2011 Board Members

Sam Sampere, President

Meghan MacBlane, Vice President

Jill Poniros, Treasurer

Tom Stern,  Secretary

Deborah Armstrong

Volunteer Director

John Austin

Cazenovia Triathlon Director

Andy Dagati

Photo Director

John Evans
Web Site Group Director

Mary Jo Galletta

Kids Tri Director

Bridget Lichtinger


Jim Mirra

Jamesville Event Co-Director

Kristin Mullally

Oneida Shores Event Co-Director

Rich O’Neil

Race Volunteer Coordinator

Debbie Sindone

Newsletter Editor

All members of the Executive Board can be reached at:

Letter from the President

Dear Fellow CNY Tri Club Members!

What an amazing off season we are enjoying… our Speed Coaching event was a blast! I cannot tell you how many members mentioned to me that they did not know about it or what it was for! So I’ll be sure to include informative graphics in all of my letters because I can tell that nobody reads what I write! Thanks again, Steve, for your wonderful hospitality!

The WTF is up and running – many are coming out to take advantage of our FREE sessions! Yoga is a huge hit (Tuesday night with Bridget)! And 22 riders showed up last Monday for an exhausting workout. No, it’s not too early in the season for those! You can come and enjoy movie night on Friday evenings too. Ride your bike, watch a movie, and make some new friends.  Check the calendar on the club website for the complete schedule of sessions.

2011 WTF 2

Our WTF Open House is this Saturday from 12:00 PM – 2:00 PM. Coaches, shops, and numerous club and board members will be there to answer questions. Bring your bike and learn how to safely pop it in the trainer. It’s really easy. Come out and see what the fuss is all about! The first 50 will receive a free club t-shirt! We’ll have coffee and light snacks.

Our First Annual Holiday Party will be on Saturday December 10 at Bella Domani. Happy hour (cash bar) will start at 6:30 PM with serious dancing (an excellent cross training activity) starting at 7:00 PM and continuing until 10:00 PM. Brian and his staff will serve up some delightful hors d’oeuvres along with coffee and soda.

The cost is $11/person. Please send your checks, payable to CNY Triathlon club, to:

Sam Sampere

389 Summerhaven Dr.

East Syracuse, NY 13057

Or simply pay while you’re at the open house!


Lastly, watch for details about the National Challenge Competition organized by USAT.  Those who participated last year will tell you how much fun this is. We log our swimming, biking, and running miles on the USAT website, they tally our totals, and we compete against all the other tri clubs in the US!! Let’s win this thing this year!


I hope to see you all soon, but, if not, have a very happy holiday season!



President CNY Triathlon Club

Board Meeting

The December Board of Directors meeting will be held

at 6:00 PM at the Dewitt Panera Bread

on Sunday, December 11th.

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

executiveboard <at>

Winter Training Facility Open House
The CNY Tri Club’s Winter Training Facility will be hosting an Open House on Saturday, December 3rd from 12:00 PM to 2:00 PM.

Come check out the WTF’s makeover! The first 50 members get a FREE CNY Tri t-shirt!

Dear Santa…
In last month’s newsletter we asked our members and coaches if they could tell us about some of their favorite gadgets, either hardware or software, that help them train.  Below are some responses we received, so maybe this will help some of you with your list to Santa!


As a busy tri-mommy, one of my favorite training tools is my trainer.  Many people think of the trainer as being the dreaded winter equipment you hide in the basement and only pull out when absolutely necessary. For me, the trainer is a year-round tool that I cannot live without.  During the summer I take it outdoors to ride while I watch my kids play in the kiddie pool or ride bikes around the cul-de-sac. (This summer my 5 year old asked me why I wasn’t wearing my helmet while on the trainer! LOL!) During the winter months, I use it to nail down my heart rate zones and work out in a completely controlled environment. I can do specific workouts without having to worry about terrain, weather or cars!! It is my go-to equipment, and I would be quite lost with it!

Kelly Covert

Triathlon Coach

T2 Multisport

kelly <at>


Besides, is a fabulous website and program tool for novice on up because of its simplicity of use. It has special features and articles that I found extremely useful that can help you ease into the various levels of race distances. It has a FREE, BRONZE, SILVER and GOLD program choices depending on how much you want to spend and how much additional features you want. Every year it improves features.

Janet Ohlsen

Professional Certified Triathlon Coach

Personal Coaching



jantri <at>


GPS Watches

Over the past few years training watches with GPS capabilities have been reduced in price and offer more and more features.  Some of the advantages of using a GPS watch are that they allow for real time feedback of pacing, heart rate, course elevation changes and distance travelled.   Rather than relying on guesswork the athlete knows exactly how fast they are going and the length of the workout.

Using a GPS watch also simplifies keeping a training log updated.  The user only needs to download the file to their computer and the software tabulates all the important details.   This allows the athlete to track training parameters over time so that past workouts can be compared for performance changes.

Some of the current major manufacturers of GPS sport watches include Garmin, Timex, Nike, and Polar.  Even Motorola has recently announced a GPS device that integrates with cell phones.  There are plusses and minuses to each one of these manufacturers’ offerings but in my opinion Garmin offers products with great feature sets and are typically the most easy to use.  The Garmins tend to integrate with a wider variety of software and most can be used while running as well as cycling, an important feature for triathletes.

Garmin offers quite a few different models that range in price from $179 up to $449 with heart rate monitors.   When comparing models it is important to compare features of the Garmins as not all models will work as a cycling computer or include a heart monitor strap.

Two of the more popular models are the Forerunner 310xt ($349 retail) and the Forerunner 305 ($199 retail).  The 310xt offers better battery life, the ability to integrate with cycling power meters, and a bit better water proofing over the 305.

Both the 310xt and 305 are on the large side and can cumbersome, especially for athletes with smaller wrists.  The Forerunner 405 ($219 retail) and the Forerunner 410($249 retail) are smaller in size and lighter than the 310xt and 305 but have shorter battery lives and less available storage memory.

New models of GPS watches are constantly being introduced so it is important to compare features.  Often times what looks like a great deal on a watch is one that may not have all the features you want.

Doug Bush is head coach and owner of Endurancefactor.  He is an exercise physiologist with articles published in Inside Triathlon, Velo News, American Triathlete, and Ultra Runner Magazines. More about Doug may be found at


A good, reliable heart-rate monitor is definitely my pick.

I’ve heard the heart-rate monitor described as the tool that you get before you cave in and get a power meter, but for me it’s an affordable way to get really relevant and useful information that when used appropriately, can really change your performance as an athlete. It’s just enough “quantitative data” to go with the “qualitative” experience an athlete should be aware of while training. But it’s not enough to have the heart-rate monitor and gauge your workouts by the generic charts and working zones that come with it. Athletes should consider getting field tested to identify their specific training zones and then use the HR monitor to ensure they’re working out at the appropriate intensities in each workout. It’s the ability to effectively train at different intensities for different purposes that the makes this tool so important, and it can make data easily understandable through charts and graphs. For example, if I have an interval workout where I am supposed to push in Zone 4 for 3:00 minutes, followed by 1:00 minute of rest, and repeat this 6 times, I will be able to see if I accomplished that when I upload my HR data to the website. I should be able to clearly see 6 elevated plateaus separated by a small dip for the recoveries. If there are no dips, or not enough plateaus, I didn’t monitor my HR closely enough and I know what I need to work on next time.

Lisa Barnes Dolbear

lisabarnes79 <at>

Ph: 315-525-3745

Dare to Tri with Lisa on Facebook

Downhill Skiing Club Passes

For the second year CNY Triathlon Club will be offering its members the opportunity to purchase discount downhill season ski passes.

It’s not too late to send in ski pass payments for Lab, Song, or Toggenburg.  However, at this point, payment must be made directly to the ski areas & post marked by Monday December 12.

Any questions email jdpaustin <at>

2012 Registration Open

Make sure you don’t miss out on the great happenings at the WTF by letting your CNY Tri membership expire! Get the most out of your membership by renewing early and taking advantage of the programs the club has during the winter.

2011 memberships expire on December 31, 2011.
Questions?  Contact membership <at>
Bike Box Loaner Program

The CNY Tri Club has two metal bike boxes for shipping your bike to that distant triathlon that you want to compete in.  To use a bike box, you must be a CNY Tri Club member.

In order to reserve a box, simply call ahead.  The boxes will be available for pick up from Syracuse Bicycle on Erie Blvd, Syracuse (446-6816) or Multisport Physical Therapy on First St, Suite B, Liverpool (451-2270).

Running in Cold Weather

With colder weather around the corner in the Syracuse area, a new running season is upon us.  Running in cold weather can be just as fun as running during the summer and fall as long as you are prepared.  Having the right cold weather running gear, being aware of your technique on winter surfaces, and tailoring your runs based on the weather are all keys to a productive winter running season.  Here are three tips for creating the best cold weather workouts.

Use the Right Gear. Winter is not the time to skimp on your workout gear.  Advancements in clothing over the past few years have created a quality of winter running gear that didn’t even exist five years ago.  Even better, much of the gear you invest in for winter running can double for other winter sports, such as skiing and cycling.

Starting from the outside, be sure to get a good, multipurpose running jacket that has wind protection qualities and light insulation, and some high quality compression running tights that provide warmth in addition to muscular-skeletal support.  A good set of compression workout clothing will offer basic wind protection as well as moisture-wicking technology.  Finally, a lightweight, moisture-wicking hat and slim-fit wind-stopping gloves will keep extremities warm

As for the base layers, synthetic or lightweight wool socks are a necessity, as is a good quality base gear shirt.  Always avoid cotton, as it offers little insulating value when you get it wet.  For base layer items, gear intended for cross country skiers often doubles very effectively for runners.  On colder days, a pair of basic lightweight lycra or spandex tights may be useful, but today’s compression tights often keep you comfortable down to temps in the 20’s or even lower.  When it gets very cold, a balaclava may be useful to keep the face and neck warm and help you breathe warmer air, but they are overkill during the majority of sunny winter days.

Beware of Your Footing. If it was just about the temps, running in the winter would only be about the clothing.  Winter conditions such as ice and snow create a potentially dangerous variable for runners, and many find that using a technique of shortening the stride and maintaining a firm center of gravity is important to avoid any spills.  Don’t worry about your mile splits when running on difficult surfaces – the very act of keeping your body balanced will provide a quality workout.  Many runners have been known to damage their lower and upper body (wrists and shoulders fall victim as a result of trying to break the runner’s fall) because of a fall that results from a split-second of not focusing on the trail.

During cold weather, you will find that black asphalt trails often prove superior as they provide a surface that melts off ice and snow with just a small helping of sunshine, whereas gravel, dirt and concrete are known to hold icy patches even after a thaw.  Some gravel and limestone trails even create a liability in the spring or on warm winter days, when they begin to “gum” and can stick to a runner’s shoes, quickly negating any benefits of a good quality pair of running shoes.

Listen to Your Body. If there is ever a time when those old running injuries will re-introduce themselves, it is in cold weather, so spend a little extra time warming up and stretching.  Stretching is always important, but even more so when you are about to run in 40 degrees or less.  Those with chronic joint and ligament issues may want to warm-up and stretch indoors, and dress with a little more warmth on the legs than they normally would.  Such runners are good candidates for higher-end compression tights with warmer paneling around the knees.  Finally, wearing base layers that wick away moisture will both reduce the chances of chilled muscles and joints as well as reduce chafing in key areas.

While muscles are the main focus, remember the importance of caring for your lungs in cold weather.  In extreme cold, most physicians suggest avoiding speed work due to the depth of breathing it requires, and recommend runners cover their face and mouth.

Winter can be a great time to run outdoors, and will be even more enjoyable with a little preparation and the right gear.

Written by Paul Johnson, Founder and Editor of the Running in Cold Weather blog (  Based in Minnesota, Paul is trying to share with the world his expertise in cold weather running gear and winter running techniques/health.  He reviews products and provides advice on running outside in the cold.

Registration for the Cazenovia Triathlon

Registration for the 13th Annual Caz Tri will open January 3, 2012. Race date for 2012 is Sunday
,August 12.

We’re looking for several key leaders / volunteers (bike & run course leads among them). Your services will not go unrewarded. Historically Caz leads have been afforded some nice tri related perks. So in addition to having the satisfaction of pulling your weight for the club and the fell good that comes from volunteering, you may get yourself some good tri swag.

Any questions, email jdpaustin <at>

Photos Needed!

We are looking to decorate the WTF with some photos of our members.  If you have any photos that you purchased from races that are good (YES!  They do exist!) and/or photos with you racing in CNY Tri gear, bring it with you next time you visit the WTF.  We want to create a member wall with those photos.

Member Profile

Name: Bridget Lichtinger

Tell us about yourself. I am 42 and have been married for 14 yrs to an amazing man, Bill. We have no children other than the 4-legged kind. We share our home with 3 retired greyhounds (at one time it was 5) and one disgruntled cat. I have a greyhound angel tattoo on my shoulder in memory to the greyhounds that we have been blessed to have owned. I also teach yoga at the North Area YMCA and at the club’s Winter Training Facility.

How long have you been involved in Triathlon and what made you take it up? My first sprint triathlon was Green Lakes in 2006.  A few friends completed Green Lakes the year before and I caved under peer pressure to train with them.  My friends are to blame for all this.

Who is your Hero? My brother, Pat who died of Huntington’s Disease in 2005 at the age of 38. He was athletic, tall, handsome and hilarious.  Not to mention a good dancer and beer lover. He skied, sky dived, played baseball basketball and an occasional game of backyard football.  I like to think he would have been an awesome triathlete. In his early 20’s HD started taking away his physical capabilities very slowly, but he never once lost his zest for life or sense of humor.  He was always smiling, laughing and wanting to make people laugh. He taught me not to take my health and physical abilities for granted.  It is so important to take care of and have respect for our body.  He is my hero because all the time he was sick he never quit or gave up.  I do this because he couldn’t.

What is your athletic background? Growing up I loved playing sports – having older brothers and a sister, I learned to run fast or else.  Freshman year in high school I signed up for cross country and track.  Later in life, I took up longer distances starting with half-marathons and then to marathons.

What are your Triathlon strengths and weaknesses? Strength is running since I’ve been running for a long time, however, biking is definitely my weakness. I had the misconception that since I was a runner then I should be good on the bike. How wrong I was. Some days I feel like I am on a circus tricycle.

What was your first triathlon and what do you remember most? Green Lakes and what I remember most was surviving the swim and never being so happy about getting on the bike.  It was also the race my husband’s family came in town to watch.  They made me feel like an elite athlete.

What is your favorite race and why? I don’t have that much experience, but I would say, Green Lakes because I like the challenge of the course.   The water was beyond cold, but it is beautiful.  The bike and completing the hill from hell at the end and making it through the lake loop without breaking any bones – I am a notorious clutz.

What was your worst race and why? I would have to say the Iron Girl this past year.  Not because of the course, but because I was hit in the head by a kayak and stung by a wasp the size of my fist while on the bike.  These things do not make for a pleasant experience.

What are this year’s goals? Completing a couple Olympic distance triathlons, the Hudson Mohawk Valley Marathon and getting faster on the bike

In five years you hope to… Get one 70.3 under my belt.

Something most people don’t know about you: When I have the time I really enjoy quilting and I have an obsession with cupcakes.  Not making them, but eating them.

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 <at>

Debbie Sindone
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 13214

Multisport Physical Therapy
Liverpool, NY
National Aquatics
Erie Boulevard, Syracuse
Syracuse Bicycle
Erie Boulevard, Syracuse
The Bikery
Baldwinsville, NY
The Bike Loft
South Bay Road, North Syracuse

Finger Lakes Running & Triathlon Co.
215 E. State St, Ithaca, NY

All CNY Triathlon Club members will receive $50 off of wetsuits and 10% off of all triathlon, swimming, cycling and nutritional products plus discounted bike fits.
3 Treasures Theraputic Massage
CNY Triathlon Club | Box 434 | Dewitt | NY | 13214

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