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 2010 : Issue 22

Published: December 15, 2010 •

CNY Triangle Logo

CNY Triathlon Club Newsletter


December 2010 – ISSUE 22

SWIMTriBikeRun 70.3

Join Our Mailing List

2010 Board of Directors
Message from the President
CNY Tri Club season finale
Coaching Corner
Member Profile
USAT Competition
Winter Spin Classes
Gold’s Ace of Base Training
Computrainer at Downtown Y
Off-Season Training Program
Indoor Tri at the Y
Green Lakes Triathlon
Cazenovia Triathlon
Syracuse 70.3 Registration

CNY Tri Club Website
CNY Tri Club Photos
CNY Tri Club Membership
USAT Membership

Bella Domani

Catering & Banquets,LLC
Syracuse Bicycle
National Aquatics
Multisport Physical Therapy
The Bikery
The Bike Loft
Fleet Feet
YMCA Downtown
Finger Lakes Running &TriathlonCompany

Advance Cyclery

Advance Cyclery
Onondaga Cycling

Onondaga Cycling Club
2010 Executive Board

Sam Sampere
Vice President
Brad Crosby
Ken Hammond

Tom Stern

Director (Odd Year)

Bill Street
Director (Even Year)
Jim Mirra
Director (Even Year)
John Evans
Cazenovia Triathlon Director
John Austin
Volunteer Coordinator
Rich O’Neil
Apparel Coordinator
Ann Austin
Director – Jamesville Beach Volunteers
Kelly Covert
Director - PR Coordinator
Kristin Mullally
Director at Large
Cheryl Pusztai
Director at Large
Andy D’agati
All members of the Executive Officers and Board of Director’s can be reached at
Standing Committees
Due to a new year and election of new executive Officers and Board of Director’s our list of standing committees is being re-evaluated.
Bike Box Loaner Program

The CNY Triathlon Club has two metal bike boxes for shipping your bike to that distant triathlon that you have been wanting to do.  To use a bike box, you must be a CNY Triathlon Club member.

To reserve a box, 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).

Member Benefits:

Coupons & Savings!!
Save 10%
Multisport Physical Therapy

Save 10%

Visit National Aquatics located on Erie Blvd, Syracuse, NY

with current membership from CNY Triathlon Club for discount

Save 10%

Present this coupon to either Syracuse Bicycle located on Erie Blvd East, Syracuse or The Bikery in Baldwinsville or the Bike Loft on South Bay Road North Syracuse and receive a 10 discount on items purchased in their stores.
A valid CNY Triathlon membership  is required.

Save 10%

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.

Finger Lakes Running & Triathlon Co.
215 E. State St
Ithaca, NY 14850

Offer Expires: N/A
CNY Yoga Center
About 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.

Our mission is to reach beyond ourselves and encourage others by sharing our experiences.


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


Amie Thomas,
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 12314

Happy Holidays!

Wishing you and yours a great holiday season and
a very Happy New Year!
Message from the President

Hi Triathletes,

Central New York proved something to the triathlon world this past season. This area is the hottest place for triathlon, and that’s in large part because of the support system(s) in our community. Our club just about tripled in size in one season! Special thanks need to go to all the triathlon training programs offered by various organizations and businesses in the area. You know who they are, and if you don’t, just check out the CNY Tri Google group.

Our club members were phenomenal! Every Wednesday, our race directors and volunteers were out at the parks getting ready for that evening’s training tri. And don’t forget your family members who were so patient with you. How many of you had kids complaining, “How come there’s only healthy stuff to eat around here?”

If you did not come to the club meeting on the 16th, you missed a good one! In addition to the raffles and delicious dinner (thanks Brian!), Karen Allen-Turner and Eric Prager gave a fantastic presentation devoted to training in the off season. You can check out their website at

Just because the season is over does not mean you can forget about the tri club. We are competing in the National Challenge Competition sponsored by USAT. We will log our miles (all three sports) on a website and will be eligible to win prizes. How cool will that be if we win the whole thing?!?!  This begins on December 1. More info can be found below in the newsletter.  Also, details were posted about the logging procedure on the google group.

You can also look for details on the winter spin sessions at all the YMCAs, Syracuse Bicycle, and maybe some other very interesting training opportunities. Lips are sealed for now regarding that last item.

We are looking for club members who want to give back to the club and help steer its direction. If you are interested in serving on the board, please send an e-mail to Jim Szczgiel, chair of the nominating committee, at:

Train smartly,


Monthly Board Meeting

Next board meeting will be on the first (T1) Tuesday of the month. If you are interested in attending, email: for details on time and location!

Coaching Corner

From Skaneateles: It was suggested that I shouldn’t do speedwork in the late months of fall, early months of winter.  Is that correct?

There is no one method of recovery.  Likewise there is no one method to introduce an athlete back into training after the recovery period.  For instance, some athletes have been participating in the sport of triathlon for years and have an established base.  For these athletes to focus on their base ‘again’ does not make sense.  It is unlikely that they will do 15-20 hours of training indoors when the snow flies, so perhaps they focus on an element of the sport that is a limiter to their performance.  If an athlete has lost their speed or ability to surge, during the cooler months they may put a focus on short to moderate bouts of threshold training (the tempo you would ride at a 1-hour all out effort).  The colder winter months may be the ideal time to work on speed while being subjected to indoor training and a smaller training load… high intensity training with a lower volume, decreases the risk of injury.  Athletes who do their interval work when their volume is the greatest before a race often find themselves injured or on the verge.

In a recent discussion with Justin Trolle, one of the US Olympic Triathlon Coaches, he discussed the failures of many triathlon coaches.  He stated that often coaches float the same program to their athletes and those athletes end up with the same training times year in and year out.  He acknowledged the need to be creative and change up the routine so athletes make continual progress year in and year out.  This prevents adaptation to a routine or mundane training protocol.

For most triathletes who ride a static speed (one tempo) all the time, speedwork may be the critical element to have a more successful next season.  If speedwork is a weaknesses then put an emphasis on this during the preparatory period.  So to answer your question, yes, speedwork can be done in the fall and winter months, just figure out if it is what you need in your training program or if another element of fitness is your limiter.  Good luck with your training programs.

Eric Prager

Co-Owner – Engineered Triathlete

Exercise Physiologist

USA Triathlon Coach – Level II

(Karen Allen-Turner – coaching partner)

If you have a coaching question that you would like answered in the next edition of the CNY Tri Club newsletter, please send your question to:

Karen – or Eric –

A submitted question will be answered each month!

Member Profile

December 2010 – Amie Thomas

AT Wetsuit

Tell us about yourself:

I grew up in Eastern NY, outside of Saratoga in the small town of Schuylerville, just outside of Saratoga.  I was raised on a poultry farm which my parents still own and operate today.  I attended Cornell University to study business and then moved to Syracuse after college to start working for Dairy Marketing Services (DMS).  At DMS, I work with farmer cooperatives to sell their milk to processing plants across the Northeastern U.S.   In addition to my job at DMS and participating in triathlons, this fall I started grad school part-time.

When I’m not working, doing school work, or training; I enjoy hiking, skiing, kayaking, and just spending time outdoors in general.  Additionally, spending time with my family and friends is very important to me.

How long have you been involved in Triathlon and what made you take it up?

My first triathlon was the Iron Girl in Syracuse during 2009.  My friend Amanda convinced me to enter the triathlon with her, which was an excellent plan until her company moved her to Indiana… so I ended up training and completing the race without her, but met many other women and made a few good friends along the way!

Who is your Hero?

My parents – they are the ones who taught me how to work hard and enjoy life. While I did not always appreciate it growing up, my determination and work ethic was instilled in me at an early age.  Growing up on a family farm provides many life lessons at a young age.  

What is your athletic background?

I played field hockey, ran indoor track and played softball in high school.  In college I played field hockey for Cornell’s club team, and after college I started running 5Ks and other road races.

What are your Triathlon strengths and weaknesses?

I feel like I have lots of room for improvement in all three segments, but swimming is definitely my greatest challenge!

What was your first triathlon and what do you remember most?

My first triathlon was the Iron Girl in Syracuse.  I just remember being very nervous before the swim, but then I surprised myself and finished my swim about 5 minutes faster than I had finished an 800m prior to race day!  The rest of the race went very smoothly and I was hooked by the time I crossed the finish line.

What is your favorite race and why?

My favorite race was the Fronhofer Tool Triathlon in Cambridge, NY.  It was a really well run race, with a great community feel.  The bike course was beautiful and it was a fun race to compete in!  The fact that I managed to place in my age group didn’t hurt either…

What was your worst race and why?

My worst race was the North Country Triathlon in Lake George, NY.   The day started well, but by the time we entered the water the wind had picked up and we had to battle some pretty significant waves.  After the challenging swim I jumped on my bike only to have another athlete cut me off on my bike which left me skidding across the pavement.  I did finish the race (complete with blood running down my leg), but I was fairly discouraged at the time.  However, I think that I learned the most from this race and I would love to go back next year to compete!

What are this year’s goals?

I hope to compete in 1 or 2 triathlons this year, although I am still trying to figure out which ones I can fit into my schedule!

In five years you hope to…

Finish grad school, then I would like to compete in a 70.3!

Something most people don’t know about you:

I am the brand new editor of the CNY Triathlon Club newsletter! I look forward to serving the club in this manner and I am excited to work with, and get to know everyone.  If any club member has ideas or would like to contribute to the newsletter, please let me know!

USAT National Challenge Competition

Our club roster has been sent to USAT, and the National Challenge Competition is on!!!

The National Challenge Competition (NCC) is designed to get triathletes excited about off-season training at the club level. Tri Clubs across the country go head-to-head to see who can log the most training miles during the competition.

Let’s put CNY Tri Club on the map by winning this!  Starting December 1st, you can log all of your swimming, biking*, and running miles.  Once you log your miles, send Sam an email at letting him know that you want to upload your miles to the website and he will send you the login information.  You will be able to update your file as convenient for you – daily, weekly etc.

The NCC will feature three sessions, each one month in duration, from December to February. All sessions will include swim, bike, and run, but one sport will be highlighted for each session. The winning club for each session is determined by the greatest number of miles logged during that session for that month’s discipline. Recognition will also be given to the first club to reach the benchmark mileage for each session and Overall Combined Mileage for a club at the end of the three months.

For more information: USAT National Challenge Competition

*Note: Spin Classes do not count toward bike miles, you must be on a bike with an odometer

CNY Tri Winter Spin Classes at North Area YMCA

What: CNY Tri Winter Spin Classes at North Area YMCA in Liverpool
When: Saturdays at 6:30 am, starting December 4th
Who: Taught by Jeff Derx, Brick Run to follow spin session.
How: Sign up for 6-week sessions.  First official session begins Dec 18th.
Classes on December 4th and 11th are first come, first serve.
Cost: Free for YMCA members, $20 per 6 wk session for non-members.
Call 451-2562 to register.
ACE of BASE Training at Gold’s Gym
Gold's Gym

ACE OF BASE is here! Whether you’re a triathlete in the off season or you just want to train like one, Gold’s Gym offers programs to strengthen your base level of fitness so you can hit the ground running (swimming and biking) with confidence and enthusiasm this spring.

The ACE OF BASE program includes 4 classes per week (64 total classes). Your registration for this program guarantees you space the following classes:

·         Advanced Cycling (choose the 90- or 120-minute class)

·         Masters Swim Session (Thursday p.m. or Sunday a.m. session)

·         Tri Strength & Conditioning

·         Brick Buster

Anyone registering for the full ACE OF BASE program will also get a free Mental Skills Training Workshop with certified USAT Coach Lisa Barnes. ACE OF BASE registration also gives you a 15% discount off the class rates.  (There are only 3 spots left for the full ACE of BASE program.)

Registration for individual classes is also available, and you get a 10% discount when you register for any 2 or more classes. There are only 4 spots left in the Friday night Advanced Cycling Class, 21 spots open in the Wednesday morning cycling class. Space is available in both the Strength and Conditioning and Masters Swim Sessions.

If interested, email Lisa Barnes at for more details.

All classes take place at Gold’s Gym in Dewitt, on Widewaters Parkway.

Downtown Syracuse YMCA Computrainer
The downtown YMCA purchased a new eight person computrainer. Computrainer MultiRider Sessions to begin the week of December 6th.
REGISTRATION NOW OPEN! Register for an 8 Week Session.
Member: One Class per Week $40, Two Classes per Week $80.
Non-Members: One Class per Week $80, Two Classes per Week $160.
Program Days & Times:
Tuesdays 5:30pm-7:15pm
Thursdays 6:00am-7:15pm
2nd & 4th Saturdays 6:30am-8:30am
SPACE IS LIMITED to only Eight (8) participants per time slot
Call 474-6851 x309 to register
Gazella Off-Season Training Program

Gazella Performance & Wellness Studio (Skaneateles) is offering a group off-season triathlon training program.  The program runs through the end of April and includes two coached sessions per week (one Spinning and one strength training) and an individual training plan, and is priced at $75 per month.  Limited spaces are available.

Contact Reem for additional information – or (315) 729 8645.

Click here for: Gazella Studio Website

First Annual Tri at the Y Indoor Triathlon
First Annual Tri at the Y Indoor Triathlon
Location: North Area Family Y
15 min. pool swim~15 min. indoor cycle~15 min. treadmill run
Sunday March 20, 2011
Waves begin at 7:00 a.m.

Cost: $45 for Y members, $60 for non-members.
Registration will begin in late January and be limited to the first 64 participants.

Overall male and female winner will receive an entry to the Livestrong at the YMCA Green Lakes Triathlon 2011.  Prizes will also be awarded in age groups.

Open to ages 14 and up, beginners to advanced!!  All proceeds will benefit the 2011 Y-Partners Campaign.
YMCA Livestrong Green Lakes Triathlon
Livestrong YMCA Logo

Green Lakes Triathlon 2011

Saturday, June 11, 2011 - 8:45 am Start

1/2 mile Swim – 20k Bike – 5k Run

Registration begins 1/1/11 for Greater Syracuse YMCA members

2/1/11 for non-member

$70 individual/$120 relay teams

The 32nd Annual LIVESTRONG Green Lakes Triathlon (one of the oldest continuous triathlons in the USA) will be held on Saturday June 11th 2011 at Green Lakes State Park.  As in past years,  awards will be given to the top three male and female finishers and medals will go five deep for five year age groups.

All registrations will be electronic and for YMCA members can be found on the Greater Syracuse YMCA website at  Non members can register on starting February 1st. There is no USAT license or fee required for this event.

There are a few changes in the event this year.  To accommodate more
participants (race capped at 450 this year) the parking and transition areas have changed.  The swimming course will be completed counterclockwise and  the run will be completed clockwise.  The direction is changed to accommodate the new transition area which will be located in the lot behind the bathhouse.  Also, the swim waves have been increased from two to three.

The net proceeds of this non-profit triathlon help support the LIVESTRONG
services at the YMCA to offer programming to cancer survivors and their families.

2011 Cazenovia Triathlon

11th Annual Cazenovia Triathlon & Aquabike
Sunday August 14, 2011
Registration will open Monday January 3, 2011

We will again offer 2 race distances in 2 disciplines: Sprint & Intermediate / Triathlon & Aquabike (all races are USAT Sanctioned) as well as The Hoffman Road Hill Climb, a novice swim wave (Sprint Tri only) special youth rates, and Cazenovia College dorm room rentals for Caz Tri racers & guests.

You may recall that in 2010, to celebrate the 10th Annual Caz Tri we hosted an Open Wave Race for more competitive triathletes within the Sprint Tri. For 2011 we will host an Open Wave Race within in Intermediate Tri (only).

Future announcements regarding the Open Wave, Caz Tri & Syracuse Ironman 70.3 Training Groups & Camps, news & other new additions to the Caz Tri are forthcoming at

Questions? Contact:

P.S. See you at the Caz Children’s House Chilly Chili Run on Sunday Jan 23, 2011!!
Syracuse 70.3 Ironman Registration Now Open!
Date: September 18, 2011
Registration now open!

It’s hard to believe that it’s almost been 3 months since the inaugural event!  If you loved the race and can’t wait to sign up again - your wait is over!  If you didn’t get to sign up for the race in 2010 but want to ”tri” this great event, now’s your chance!

The registration for the 2011 Ironman Syracuse 70.3 is now open. The event will be held on Septemper 18, 2011 with the same beautiful swim and bike course, but will have a new and improved run course which will be unveiled soon!

Be part of this great event. Visit to register.

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