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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May 2012 – Issue 39

Published: May 1, 2012 •

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214 
May 2012 – Issue 39
In This Issue
2012 CNY Tri Club Membership
Wednesday Du’s
Wednesday Cancellation Policy
Trashman 2012 Report
Kids Tri Program
Transition Clinic
Tri Everything
Eleonore Rocks Foundation
Become the Official Tri Club of Ironman 70.3 Syracuse
Kids Duathlon
Call for Podium Results
Quick Links

Board Meeting

Our Board Meetings are now held the second Sunday of each month at 3pm.

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


Endurance Monster

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

T2 Multisport

Tiffany 2

3 Treasures Therapeutic Massage


2012 Board Members

Bridget Lichtinger, President


Deborah Armstrong, Vice President


Jill Poniros, Treasurer


John Ricker,  Secretary


Deborah Armstrong, Vice President

Volunteer Director


John Austin

Cazenovia Triathlon Co-Director

Mike Gasparek

Jamesville Event Co-Director

Cazenovia Triathlon Co-Director


Stacey Keefe



Dave Knaebel

Equipment Manager


Jim Mirra

Jamesville Event Co-Director


Kristin Mullally

Oneida Shores Event Co-Director


Andy Degati

Oneida Shores Event Co-Director


Rich O’Neil

Race Volunteer Coordinator

Sean Severance

Board Member 

Debbie Sindone 

Newsletter Editor

All members of the Executive Board can be reached at:


Letter from the President 

Dear Fellow CNY Tri Club Members!


It is finally here! Training season! We start the Wednesday Night Duathlon series on May 9th  at Gillie Lake, Jamesville Beach and Oneida Shores.  If you are new to the club the duathlon is a run, bike, run.  However, it is your training and you chose what you want to do!  Be sure to tell the site directors, Jim, Mike, Andy, Kristin and Eric thank you when you see them.  They are giving up their Wednesday evenings to make sure members have a great training season.

This month members will be receiving the “Club Rules.”  Please take a moment to go over them.  We want to make sure all of our members train safely.   We will also have the rules listed on our website.  Speaking of the website!
New and improved website!  The website has gone through a complete OVERHAUL! It has a brand new look and we will be working on the content in the coming weeks.  As with everything, good things come in time, so be patient with us as we work on the inside of the website.  BUT, take a look and let us know what you think!  Thank you to Randy Hadzor for working so hard on this project!
The Membership Orientations were a huge success!  Each session had a large crowd and it was great to meet so many club members.  We want to thank everyone that participated, especially, Ben Rabin who came out to talk about the rights cyclist have out on the road! Thank you, Ben! As I mentioned in the orientations, this is your club and with it being your club comes some responsibility.  Which is…yes…I am going to say it…volunteering.  We have a great club with many offerings, but we need volunteers to run them successfully.  We have outlined below the cancellation policy for if there are not enough volunteers.  To volunteer go to our website and find the training site.  On the training sites web page there will be a spreadsheet for you sign up for volunteer spots.  Any questions email
Want to wish all the members running the Mountain Goat GOOD LUCK! 
See you out there! Email me with any questions, concerns or suggestions!

Board Meeting


In order to let our members celebrate Mother’s Day,
the May Board of Directors meeting will be held

at 3:00 PM at the Cicero Panera Bread

on Sunday, May 20th.  


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

executiveboard <at>

2012 CNY Triathlon Club Membership


Summer trainings are coming up fast!  Only current members will be allowed to participate in Wednesday night training, OWS, and all the other fun stuff the club as planned for 2012.  Be sure to renew your membership! 


Questions?  Contact membership <at>


Wednesday Night Duathlons


Wednesday night duathlons will begin on Wednesday, May 9, 2012 at Gillie Lake, Jamesville Beach, and Oneida Shores.  Check-in begins at 5:15 PM at each location.  


You MUST CHECK OUT before you leave and everyone must be finished by 8:00 PM.  Be sure to go to our website and look at the bike course map so you are familiar with where you are going.  


Have any questions?  You can ask the Site Director.


Cancellation Policy for Wednesday Night Training


If we do not have enough volunteers for any one of the training sites all THREE sites will be cancelled.  We understand that Wednesday Night is your training, but if there are no volunteers to run the events, then there is no training for anyone.  We cannot close one site because we cannot overload the other two.  The Volunteer Director will send an email on Sunday to the CNY Tri listserv and Facebook page with volunteer needs.  If by Tuesday at NOON we do not have enough volunteers we will cancel the Wednesday Night training for all locations.  The reason for cancelling on Tuesday is so we have enough time to notify the parks and lifeguards. 

We will also use the Facebook page, CNY Tri Listserv and website to notify cancellations due to weather or bad conditions.


Trashman 2012 Report



CNY TRI was out in force in on Apulia Road April 28th to pick up trash on our adopted roadway.  Forty six club members  braved temperatures in the mid 30’s to do our annual spring clean up and a half dozen or so intrepid souls followed that up with a bike ride, and several others chose to run. We had so many volunteers we were able to extend our clean up beyond our designated one mile zone.  Bob Burton got the award for finding the largest and most unique piece of junk- a fender.  Volunteers earned volunteer incentive points and a priority slot in a club open water swim of their choice.  


Thank you Trashmen! We will do this again later in the year.


CNY Tri club is proud to bring back the Kids Tri Club again this year. Last year was our first year having a program for the kids and we had a huge turnout – 55 kids.  This year we are capping the number of kids to  70! 


The Kids Tri Club will meet on Tuesdays at 6:15pm at Jamesville Beach (dates on the club website) with coaches Mary Jo Galletta and Kristen Roe. The Kids Tri Club is geared for children ages 7 to 13 and are comfortable swimming in open water, biking and running.   Kids are divided into three different categories depending on what they are most comfortable with; Mini, Sprint & Olympic distances. Kids will learn how to set up a transition area to make for smooth transitions, fuel the body before and after racing, along with other tips.  But the best part is that they will have fun while doing all of it.


Children and parent(s) MUST be current members in order for the child or children to participate in the Kids Tri Club program.  You can register under the family membership – see membership page to register.  Parents are asked to be volunteers for this event and MUST be present on site the entire time.  


Children need to bring their own swim cap, goggles, bike, helmet, running gear, transition towel and a water bottle for the training sessions.


Parents must register their kids by JUNE 1st!   To register email: Parent’s name, child or children names, age(s), t-shirt size(s) for the child or children and a contact email to Mary Jo Galletta at: mgalletta <at>

Free Transition Clinic

A triathlon has a start line and a finish line – everything in between is a triathlon.  That is swim, bike, run, and transitions.  People underestimate the time savings that exists in transitions; I’ve seen folks train all year to shave off 10-20 seconds per mile on the run, only to throw all that hard work away in T1.

Join NWT coach and local triathlete Mike Corona for a FREE transition clinic at 5:30 PM on May 3rd at Green Lakes State Park.  Mike will share the tips and tactics he uses to be the first one out of transition – clearly he backs up what he preaches with results:

  • 2010 1st overall in T1 & T2, 2nd overall finisher, Du The Lakes Duathlon
  • 2010 1st overall in T1 & T2, 2nd overall finisher, Green Lakes Triathlon
  • 2011 1st overall in T1 & T2, 1st overall finisher, Du the Lakes Duathlon
  • 2011 1st overall in T1 & T2, 1st overall finisher, Green Lakes Triathlon
  • 2011 1st overall in T1 & T2, 4th overall finisher, Cazenovia Triathlon
What do you bring?

Everything you bring for a race:

  • Wetsuit
  • Bike
  • Cycling shoes
  • Helmet
  • Running shoes
  • Race belt
Speedy transition is not an athletic skill base that requires an adaptation like swimming, biking and running; therefore, anyone can become faster over a period of days!  Triathlon is ONE sport that people often confuse as three separate sports.  Every second counts!

Space is limited, so please register for this free event by emailing: jen_corona <at>

Tri Everything


One night only, join CNY Triathletes from all experience levels to explore the world of triathlon.  Whether you’re curious about triathlons, new to the sport or have already conquered Ironman, this event will be fun for all!


On Monday, June 4th at 7:30 p.m. Fleet Feet Syracuse will host “Tri-Everything” Night presented by Zoot Sports. “Tri Everything” Night will feature a variety of different interactive stations that focus on transition, nutrition, recovery, wetsuits, apparel, bike maintenance, and more!  Experts in the field will be present to discuss anything and everything Tri and answer questions! 


There will be a handful of raffle prizes to win including a Zoot wetsuit, Zoot tri outfit, an hour-long ride with USAC certified, level 1 Cycling Coach Helene Schmid and a free bike tune up from iFixBikes. There will be plenty of deals throughout the store on the latest triathlon gear and sample products will be available for everyone in attendance.


To RSVP, visit

Eleonore Rocks Foundation

CNY Triathlon Club members Rebecca Bader and Kristin White have been chosen to race with the Eleonore Rocks Triathlon Team for 2012. This mission of Eleonore Rocks is to make a positive impact on the lives of sick children and their families by providing support to the impacted families. This will be Becky’s second year as a team member and Kristin’s first. 


Both Becky and Kristin have pledged to raise $1000 each towards the foundation’s mission. Any support you could give them would be appreciated. To make a tax deductible donation online, go to or 


Keep an eye out for Eleonore Rocks socks going on sale soon! 


Visit to learn more about this cause. Thank you!!!

Become the Official Tri Club of Ironman 70.3 Syracuse!
Officials recently announced that the triathlon club with the most members registered for the 2012 Ironman 70.3 Syracuse, scheduled for Sunday, June 24, will receive a team tent located next to transition with private bathroom facilities and will be named the Official Tri Club of Ironman 70.3 Syracuse! 
The Official Tri Club will also receive their own scheduled Athlete Check-In, as well as their own area in transition where registered members can rack their bikes and gear together.
The 2012 Ironman 70.3 Syracuse will have 100 qualifying slots into the 2012 Ironman World Championship 70.3, scheduled for Sunday, September 9.
If you are participating in the 70.3 be sure to email president <at> by June 1st so we can get the list to the race rep!
For more information regarding the event, please visit

Kids Duathlon!



Podium Results Wanted!

The CNY Triathlon Club wants to hear about your podium finishes.  During the triathlon season (May through October) we want to focus on your achievements in triathlons and duathlons.  However, during the off-season, we want to hear about podium finishes in running, biking, snowshoeing, etc.


If you have a podium finish (top 3 overall or in your age group), please feel free to share your accomplishments so we can share them with club members.  When you send your information, please include the following: 

  • Name
  • Race name
  • Race type (Triathlon, Duathlon, Running, Biking, Other)
  • Distance (Ironman, 70.3, Olympic, Sprint, 5K, 10K, etc.)
  • Net Time
  • Overall or Age-Group place that earned your spot on the podium

Again, right now you can send us results from any type of race, but come May, please limit your responses to triathlons and duathlons only.  Send any podium finish result information to secretary <at>

CNY Tri on the Podium!



Chris Read

Tri Charlotte County Triathlon

Punta Gorda, FL

Sprint Triathlon (400 yd swim / 16 mile bike / 5K run)

2nd in Age Group (60-64)




Laurie Francis

Escape from Fort DeSoto Triathlon

April 14, 2012; St. Petersburg, FL

Sprint Triathlon (0.5 mile swim / 10 mile bike / 3.4 mile run)

4th in Age Group (55-59) [medals to top 5]



Member Profile

Name:  Randy Hadzor

Tell us about yourself.  

I grew up right here in Syracuse, New York, went to college at Monmouth University in New Jersey, moved back to the area and co-founded a design firm called Variety Studios. I do running races,  bicycles races of all sorts,  and multisport races; racing for the Mello Velo cycling contingent and the WoolSports multisport team!



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

I’ve been involved with triathlon for about 3 years now. I suppose the whole order of events leading up to it started way back… I ran Division 1 cross country, indoor and outdoor track (distance and steeplechase) at Monmouth University in New Jersey.  At school, we somehow got set up as product testers for the ‘new’ Garmin 305 forerunners.  Towards the end of college I was having issues with Achilles tendonitis, and occasionally I would have to ride the bike to keep fitness up.  It was fascinating to see your course mapped and the exact distance no matter where you chose to run… it was great not having to drive the course to figure out the distance! So, as awesome as that was with running, biking was exponentially more cool, as you could go even further. Especially the summer before graduation, when I would commute from my parents’ house in LaFayette to my internship at Eric Mower & Associates in Syracuse; then as much as possible exploring the roads south, east and west of Syracuse, and all around on Route 20. After school, rather than a suit or some other professional / scholarly mumbo jumbo, my family got me a bicycle as a graduation present. No longer did I have to steal my dad’s Trek, with the ol’ down tube shifters, to zip up and down Route 20. Being able to switch gears with the flick of a finger was pretty much the most amazing invention ever! 

After 4 years of running, I was getting a little tired of all the running and I took time off to just have fun, relax, and ended up riding a lot. At this time I was living with my brother in Otisco and commuting to work at Fleet Feet in Syracuse, where I first started professionally mixing art and athletics by doing marketing, graphics, etc.  After a couple months off, I realized I had signed up for the Lake Placid Marathon and realized just how close it was. So I upped the running miles, survived the Marathon, and did trail runs including the Virgil Mountain Madness and Monster Half type trail runs; trail runs were the coolest. Then that summer the real fun started when a friend from college suggested I come down do this ‘sprint tri’ thing down in New Jersey.



Who is your Hero? 

This is a tough one. There are a lot of people I think of randomly that are super inspiring in all different aspects of life… when thinking about hard work and sports in general I see quick images of athletes like Jaromir Jagr, Ulf Sammuelson, Wayne Gretzky, Tie Domi; even dudes like Lopez Lamong, Anthony Famiglietti, and more recently people like Fabian Cancellara for being so fast people could accuse him of having a motor on the bicycle, Graeme Obree for ripping apart everyday appliances to create faster bicycles, and then artists like Space Invader that turn everyday life into an interesting adventure using art, wit and no doubt some sick climbing skills… But all said and done, my hero is probably my dad. He’s taught me the most about hard work, doing the right thing, working hard and being in control of your own success; he’s even upping the ante this year as we’ll both be competing in age group world championships though he’s in the more cut throat 60+ category…

What is your athletic background?

I started playing hockey and lacrosse when I was about 5. For the first few years, playing hockey for the Valley Eagles then eventually the Syracuse Stars, and playing lacrosse for the Onondaga Athletic Club Warriors (now called the Redhawks). We would play all year round, traveling mostly to Canada for both hockey and box lacrosse. I have fond memories of dressing in cars and racing across Canadian towns changing from lax arm shells to hockey shin guards in the back seat… this is actually the origin of my multisport career no doubt. It was all contact sports until in high school where I stopped playing football and started running cross country, mostly to get faster for lacrosse and stay fit for hockey, and then eventually indoor and outdoor track. Our high school, LaFayette, didn’t have track but I transferred from a different school and the first year at LaFayette played hockey at Corcoran. The next year, I was able to kind of start our own mini team and train with the great folks at Faith Heritage where open hallways and stairs actually made a pretty fun practice ‘track’. Then I went on to run cross country, distance and steeple chase at Monmouth University.


What are your Triathlon strengths and weaknesses?

I love hills; both on the bicycle and running. I’m not a very smooth swimmer.

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

Ok, so my friend Beard suggested we do this sprint tri that started on the beach in Longbranch, NJ, where you swam in the ocean, then biked and ran basically in the same neighborhood that we practiced everyday all year round for MUXC &TF.  So, Sarah and I went down to visit and give it a try. It was a blast! I swallowed a lot of salt water and had a lot of fun catching all the people in funny hats (aero helmets), on shiny bicycles, and with whirring fancy wheels… it was a relatively short ride and I took each corner faster and faster — until the last turn, before the final straight away back to transition.. this turn happened to be a particularly wet and sandy turn — I ended up sliding across the sandy pavement on my chest nearly losing my nipple, dropping my chain, and even worse, scuffing up my bar tape! Luckily, no one else was involved. I slid the entire width of the road, the crash just heaped on more adrenaline. I righted the bicycle and was about to go, but of course, the chain was no longer on the gears, so I lost a bunch of places — I managed to get the chain on with shaking, no grease covered fingers, and took off hammering… back into transition and then a pretty quick transition; jamming sandy, sockless feet into shoes, then off on the run. I caught a couple of the folks that had passed me and finished up 4th.  That evening we went to an Italian restaurant we used to frequent in school, relaxing, joking, having a beer, etc. reflecting on the new adventure that Beard, Sarah, and I had just endured… despite how much water I drank, it seems Beard had beaten me in that department, resulting in a very uncomfortable stomach and maybe even a DNF… Halfway through dinner I got a call from my dad asking if I was ready for the race tomorrow. I asked “What are you talking about?” He said “Yea, I see here online that registration is at 5:30am in Asbury for the Born to Tri Sprint Triathlon”.  So needless to say, we put the beers down, finish up dinner and headed to sleep. We woke up dark and early. Sarah and I registered for our second ever triathlon under the parking lot lights of the famous Asbury Casino. At first the salt water stung on my chest, but we had a while to float around and get used to the water before the gun went off. The race was a blast! After, we had bagels and chocolate milk and as we were peeking in some of the windows of the shops and galleries of the Asbury Parlor Gallery on Cookman Street, a yoga class was about to start, so they invited us in for a free sample. I didn’t know much about yoga at the time, but it certainly felt good to stretch a bit while being able to look at the cool art on the walls.  All the yogis thought we were a little nuts (with giant sharpie numbers scribbled all over our limbs)  to have done the event that shut down all the streets on this odd summer weekend morning… I’ve been hooked on multisport since.


What is your favorite race and why? 

I’ve been focusing on duathlons (run, bike, run) last year and this coming year; the coolest so far was probably the American Zofingen which is in the Catskills,  it consists of a 5 mile trail run followed by an 84 mile hilly bike and finishes with a 15 mile trail run.

It’s hard to really pick a favorite race, there are so many ridiculously fun races, and it’s a tough call between any of the Cyclocross races across the state.  I’m a big fan of the Caz Tri, Delta Lake, and the two original races we did in ‘Jersey,  the Black Fly, Tour de Syracuse, Tour of the Catskills (stage races are wicked fun)… basically, anything that’s hilly, long.

What was your worst race and why?   

My worst race was probably the NEC conference championship steeple chase race my last year of school. I had been battling achilles injuries on and off for a while and despite all effort it really sucks to have the field pull away ever so slowly and not being able to respond to it.

What are this year’s goals?  

This year my main goals are two World Championship Duathlons. The first is Powerman World Championships on September 2nd in Zofingen, Switzerland.  The second is the ITU Standard Course Duathlon World Championships, September 20th in Nancy France, where I’ll be racing for Team USA.  (**SEE BELOW TO HELP RANDY RAISE SOME MONEY!**)


In five years you hope to … 

be racing at an elite international level in endurance athletics, be it cycling, tri, or du and/or to continue doing fun and interesting art / design work while continuing to grow Variety Studios.

Something most people don’t know about you:  

During high school when the politics of team sports started to get tiresome, and before I started running all three seasons, I got into training for boxing… nothing beats after having doubles for cross country, hockey practice, and going to boxing for an hour and a half or so, then upon first effort not being able to lift your arms to get a shirt off the top shelf of your closet.

CNY Tri’s Own Randy Hadzor on Team USA!

Last year’s results earned our very own Randy Hadzor All American status and a spot on Team USA for the ITU Standard Course Duathlon World Championships.  This event will take place September 22-23, 2012, in Nancy, France. 

Randy has posted the scoop on There is also a link to a Pay Pal donation page where the new motto is “Help turn pocket lint into plane tickets!” The Pay Pal page is:

Randy also intends to compete in the Powerman World Championships in Zofingen, Switzerland September 2nd – which he qualified for as an individual at Powerman Muncie last year.

Any help you can send Randy’s way is appreciated!! Let’s show the world what Central NY multisport athletes are made of!!


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


T2 Multisport

Manlius, NY

CNY Tri Members can get $25 off any of our group training programs (70.3, summer olympic/sprint). We will also provide a free season planner consultation (30 min.) for CNY Tri members.
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



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