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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August 2012 – Issue 42

Published: August 2, 2012 •

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214 
August 2012 – Issue 42
In This Issue
Cazenovia Triathlon
Annual Club Picnic
Food Drive at the Wed Night Training Series
Tip of the Month
CNY Tri on the Podium
Member Profile
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!

Welcome to one of the largest Triathlon Club’s in the nation! As of today, the club has exceeded over 1400 members. We are stunned at how much the sport and our club has grown in the past few years.  It is an exciting time for us and the sport.  


Within our membership we had a large group of members compete in Ironman Lake Placid. If you have never been a spectator at Lake Placid, I would recommend that you go at least once.  The energy can’t be described. Watching the athletes as they put everything they have into this race is a memory you won’t forget.  Or watching as the last person crosses the finish line to a crowd of thousands, cheering, screaming, dancing all for them. I have goosebumps thinking about it. It is an amazing day and I want to congratulate all of our club members who have completed or will be completing an Ironman this season.


As the membership grows so do the challenges of managing a club our size.  I want to thank all of our members for being great ambassadors of the sport and welcoming the new members.  New members don’t be afraid to ask other members questions or for help.  However, on the flip side, it is up you (new or past member) to know the basics: rules of the club; USAT rules and regulations; how to fix a flat; how to set-up a transition; etc.  All this information is easily found on the web — YouTube was my best friend when I first got into the sport.  You are entering a sport that can be and is dangerous so it is in your best interest to be knowledgeable.  Yes, you are a club member, but we are just that — a club.  If you come to any club events it is with the understanding that you are responsible for you and have the basic understanding and training. 


Don’t forget about our annual picnic coming up this month!! We have about 150 people registered so far.  More info below. 


Thank you for being a member! If you have any questions, concerns or would like to be more involved with the club, email me!

Bridget Lichtinger, President
president <at> 

Board Meeting

The August Board of Directors meeting will be held

at 3:00 PM at The Cicero Panera on Sunday, August 19th.  


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

executiveboard <at>

Cazenovia Triathlon



Registration for the 12th Annual Cazenovia Triathlon will close Monday August 6 @ 12:00 a.m.


We’ll be stuffing Goodie Bags at Jamesville Beach Wed 8/8 at 4:30 – before the Mini Tri start. If you got some free time come join us. We’ll also being doing post Mini Tri pizza for all Wed. night attendees as well.


Through 11 versions of the Caz Tri, you members of CNY Triathlon Club in producing the Caz Tri have contributed over $20,000 to charities and hosted over 4,500 triathletes – veterans & first timers alike. 


Those are impressive numbers for a “local race.” But while it may sound sizable, Caz Tri manages to run a race with reasonable swim wave sizes, lots of transition elbow room, roads that have room to pass other cyclists, & plenty of amenities to all racers be they front of the pack or first timers all at very reasonable entry fees. 


That happens through the efforts of the 150+ volunteers, many who are triathletes (and fellow CNY Tri members!) who forsook racing that day to work at the race. Take a moment to thank them race day, they’ll appreciate it.


If you entered the Caz Tri, you’ll be receiving race week & race day specific info via email in the week running up to the race. Details will also be at


If you’re interested in volunteering, we can always put you to good use, contact


Many thanks,

The 2012 Caz Tri Committee


Save the Date for our Annual Club Picnic


The Annual Club Picnic is Sunday, August 26, 2012 at Jamesville Beach! We will kick off the picnic with the Adult Tri race at 8 a.m., followed by the CNY Tri Kid’s Triathlon at 10 a.m. We have 70 kids that have been training all summer and are eager to get out there and show their stuff.  Afterwards, we will stuff ourselves on Dinosaur BBQ from 11 a.m. – 2 p.m. Also, we could use some volunteers! If interested in helping out with the picnic email me at president <at>

You do not have to do the adult race at 8 a.m., but it would be great for everyone to show up to cheer on the kids at 10 a.m. The adult tri is limited to 250 people.  Picnic is free for the first 300 members.  After 300 it will be $10 per person and guests are $16. We will be sending out an invite VERY soon! However, please do not RSVP unless you are positive you can make it because we are pre-paying per person and if 100 people show up when we paid for 200  that would make us very sad and a little ticked.




Food Drive at the Wednesday Night Training Series


The CNY Tri Club is not only about making a positive impact within the sport of triathlon, but also to make a positive impact within our communities. Every Wednesday, we are conducting the Wednesday Night Food Drive supporting the Food Bank of CNY. 

A wonderful group of club members have offered to make this Food Drive possible and we need members to make it a huge success! Let’s show CNY that we care about our local community. The CNY Tri Club has registered to be a local member for the Food Bank:

“The core of our work is achieved by partnering with local member programs that distribute food to families in need. The key partners that make up our emergency food network are food pantries, soup kitchens and emergency shelters. Other not-for-profit agencies such as day care centers, rehabilitation centers, senior centers and group homes are able to utilize membership as a way to supplement their agency food needs.” 

At each site will have a bin at the check-in/check-out table for the Food Bank of CNY. Here is the preferred food list:

  • Canned Tuna
  • Canned Beans/Legumes
  • Dried Beans/Legumes
  • Peanut Butter
  • Dinner Mixes
  • Pasta-Rice-Grains
  • Cereal
  • Oatmeal
  • Soups/Stews
  • Canned/Dried Fruit
  • Canned Vegetables

NO Candy/Soda (no nutritional value) 




Tip of the Month





When I switched from a mountain bike to a road bike, I had a horrible time remembering what lever made it harder to pedal and which one made it easier to pedal.  Since I’m a visual person and associate the color RED with something difficult, I put a little piece of red tape on each of the levers that make it more difficult to pedal and also on the top where the pointer is. (Sorry for my lack of technical terminology!)  After awhile, I got the hang of it, but it was a lifesaver when I was first starting out.




Thanks to me, Debbie Sindone, for offering that helpful hint!


Do you have a helpful tip or trick that you want your fellow CNY Tri members to know?  Email your ideas to newsletter <at> and we may use your idea in an upcoming issue.  

CNY Tri on the Podium!



If you have a result that you would like included here, please email your results to 

secretary <at>


  • Eileen Clinton

May 27, 2012

Cooperstown Tri

3rd in age group:50-54


June 16, 2012
Oswego Intermediate Tri
1st in age group 50-54
Randy Hadzor
July 14, 2012
mini Mussel, sprint tri
4th overall 1:14:30
CNY Tri ROCKS the Delta Lake Podium!
We did our best to find all the CNY Tri members who made the podium at Delta Lake.  WOW!  There were a lot of you!  If we missed anyone or if we have some incorrect information, please let us know and we will fix it in the September issue.  Congratulations to you all!
Delta Lake Intermediate:
Julie Rosa
3rd Place Overall Women
Amanda Hatfield  
1st Place,  Women 30-34
Gina Pauline
1st Place,  Women 35-39 
Joanna Young
2nd Place,  Women 35-39 
Wendy Marsh
2nd Place,  Women 40-44 
Karen Esposito
1st Place,  Women 45-49 
MaryJo Swizdor
2nd Place,  Women 45-49 
Eileen Clinton
1st Place,  Women 50-54
Donna Boots
2nd Place,  Women 50-54
Margaret Perkins
1st Place,  Women 55-59
Janet Ohlsen
2nd Place,  Women 55-59
Elaine Kimpel
3rd Place,  Women 55-59
Mimi Satter
1st Place,  Women 60-64
Chary Griffin
2nd Place,  Women 60-64
Randy Hadzor
1st Place, Men 25-29
Adam Peruta 
1st Place, Men 30-34
Jim Maxon
2nd Place, Men 30-34
Ben Larsen
3rd Place, Men 30-34
Rob Chimento
1st Place, Men 35-39
Joe Hatfield
2nd Place, Men 35-39
Patrick Turley
1st Place, Men 45-49
Jim Bright
1st Place, Men 50-54
John Evans
1st Place, Men 55-59
Mark Donnelly
2nd Place, Men 55-59
Scott Rogers
3rd Place, Men 55-59
Robert Hadzor
1st Place, Men 60-64
Peter Winkler
3rd Place, Men 65-69
Delta Lake Sprint Triathlon
Kathleen Rainbow
1st Place Overall Women
Kristen Mucitelli-Heath
2nd Place Overall Women
Candace Searing
3rd Place Overall Women
Emily Messineo
2nd Place, Women 20-24
Dana Cooreman
1st Place, Women 25-29
Kirstan Brown
1st Place, Women 30-34
Carrie Zdobylak
1st Place, Women 35-39
Suzanne Craybas
3rd Place, Women 40-44
Gina Burrows
1st Place, Women 45-49
Cathy Voorhees
1st Place, Women 50-54
Diane Pisano
1st Place, Women 55-59
Marybeth Domachowske
2nd Place, Women 55-59
Barbara Klim
2nd Place, women 60-64
Rosalie Young
2nd Place, Women 65-69
Jaime Campbell
2nd Place Overall Men
Steve Reiss
3rd Place, Men 40-44
Edward Keplinger
3rd Place, Men 45-49
Mark Dwyer
2nd Place, Men 50-54
Scott Reinhart
3rd Place, Men 55-59
Timothy Leonard
1st Place, Men 60-64
John Ders
2nd Place, Men 60-64
Lee Michaels
1st Place, Men 70-74


Member Profile

Name:  Ben Larsen

Tell us about yourself.  

Tall, dark hair, dreamy blue eyes… wait, what kind of profile is this again?



2012 Musselman (Photo by Steve Plante)


I work in downtown Syracuse just outside of Armory Square at Bell & Spina Architects (a firm that specializes in building forensics (i.e. Water infiltration investigation and remediation).  If it sounds highly technical and boring… well, it can be.  But I love the fact that I’m never working on the same problem.  It’s always different and changing with unique challenges by building construction type, materials, and an ever evolving industry.


When I’m not working, training, eating, or sleeping; I love working with my hands and learning new skills. I’m constantly designing something new for me to build from wine and tea racks to solid wood entry doors and flooring. From my architectural education, I also like to dabble in learning about the arts and aspects of different cultures. Everything is connected.


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

This is my third season, however, I began 4 years ago just trying to regain the fitness that I had lost after college. (I still love those all night breakfast diners that serve pie and omelets within the same meal… what do they call it at 2am? Certainly “snack” doesn’t cover the quantity I was used to in those days.) I was going to sign up for Green Lakes Triathlon to have a deadline for my training, but when the time came I had missed registration. Upset with myself I found the earliest tri I could register for and wound up at Keuka Lake the first week of June. Since then I have been a candidate for Triathletes Anonymous meetings. Constantly trying to prepare and improve upon what I’ve already built with the attitude; “I can do better.”



2011 Eagle Lake Tri – 1st in Age Group

Who is your Hero? 

I don’t really have a specific hero, but there are certain aspects that can be found in anyone that are inspirational to me.  Such as a man with no legs that finishes a 140.6… When we do something ‘superhuman’ that everyone around us had doubts that we would ever make it.  Those people that pursue their dreams despite all odds or hardship both internal and external are the heroes that I look to. The ones who never stop searching for the next great experience to remember in a new place to visit, a good deed done, or in an unexpected thread of beauty found in the most unlikely of places… The people who do this are the ones who are really living life. The ones who never give up are my heroes.

What is your athletic background?

I was a competitive swimmer in high school (which is probably the cause of 80% of my weirdness… the other 20% is the countertop’s fault as far as my mother maintains). The 500yd free and 100yd fly were my best events breaking 5 min and 1 min in each respectively before graduation. I broke a record for the 200yd IM at the time and still hold the middle school record for 50yd breast stroke… (I was on the first middle school team… never mind the fact that there isn’t a middle school team anymore but it still sounds good if I don’t mention that.)  Later I transitioned into water polo in college and equestrian sports while completing my Architectural degree.   



2011 Syracuse 70.3 (Photo by Sam Sampere)


What are your Triathlon strengths and weaknesses?

I’m a fish. (As some like to say, although, I’m finding that there are a lot of fellow members that are catching and passing me in these OWS’s… AWESOME JOB GUYS!)  I’m very good in the water, but I tend to flop around on land. My cycling is much stronger this year as in past years thanks in great part to the WTF spin classes and all of the support from OCC members.  Running… well, I’m still working on that one.  A knee injury early in my second year is why I tend to take it easy on that leg of my training.  Maybe next year I’ll be as well rounded as I thought I was at my very first triathlon. 

2011 Syracuse 70.3

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

Keuka Lake Triathlon (Sprint).  I remember freaking out that I was participating in an officially sanctioned race with actual rules. It’s just a swim a bike and a run… How could there be rules!?  I quickly found out. What made the biggest impression on me was the compassion of the fellow participants for the “new recruit” (me) and their willingness to help me. After all, I came prepared to win the whole thing and blow everyone away… with my unbeatable steel 1980’s Schwinn road bike WITH toe clips, sailing specific wetsuit (high neck, short sleeve, and short legs), and my breathable cotton fabric running gear.  ….yeah, I had no idea….  After my first race I purchased triathlon specific clothing and after the season I got a new carbon bike and wetsuit. 


What is your favorite race and why? 

Keuka Lake (Intermediate) is the prettiest tri I’ve competed in. Although I’ve not compared it to Cayuga Lake Tri yet and have heard very good things about that one… But I’m bias. The run is nice and flat along the lake, the bike doesn’t have any big hills (if you like biking up Sweet Rd, like me, you would agree) but has a nice downhill with beautiful views of the New York Wine country. The swim is cold at around 60 degrees or so each year, but it’s worth it to have a cool run.  PLUS after it’s all said and done, the food afterward is worth the entry fee alone. (but then EVERYTHING tastes amazing after a nice long workout… Even PBR.)

What was your worst race and why? 

Tri in the Buff 2011 (intermediate).  Not because of the nice flat course, but rather because of the 12 hot wings and beer I had the night before.  This was the race I learned about what proper dieting was not. The swim was ok…. But;


After a wavy swim in Lake Erie, I felt very dizzy

With hot wings and beer still in my belly

I’d thought they’d be ok, “its protein silly”

On the bike I maintained a pace in pain

Twenty was fast before, now I see 10

I don’t remember this as hard back when

The run started fine, with heed flavored lime

On the way in they sent me out again!

Oh please not another loop… I have to…

The sun burning down on me with my frown

Running turned walking, nothing was easy

It wasn’t that bad… ‘pop goes the weasel’

As bad as it was, I finished with grace

That and plenty of yuck on my face

What are this year’s goals?

My main goal this year is to perform well at the Burlington National Championships in August.  I’m racing the Intermediate distance and am going to have to push myself more than I have in the past.  That is my focus race this year. Beyond that I haven’t made any plans. Possibly take on a 140.6 in September, but I haven’t decided if I want to push that to next season yet.



2012 CNY Tri Club’s WTF (Photo by Sam Sampere)

In five years you hope to …

Lately I’ve been thinking about endurance cycling and riding across America on a series of tours or all at once if I can save up enough vacation time.  I’ve recently taken a short tour from Syracuse up to Burlington, VT with a group of friends and had an amazing time. Partly because cycle touring is different (laid back) than racing.  There are some pretty cool people out there that you never meet when you drive as far as you can before stopping to rest.  With touring, it seems like there aren’t enough places to stop.  I’ve also been looking at registering for one of the qualifier races for RAAM in the Adirondacks, but haven’t done so yet.  Five years is a long way to plan out and I’ve always been more of a spontaneous person than a planner.

Something most people don’t know about you:

There are more than a few things that aren’t routinely known…


Along the lines of learning new things, I also like learning about weird things.  Like knitting for instance, which, in and of itself is not weird, but it is for a straight guy (like myself.)  I got tired of boring solid colored cycling arm warmers for guys… and didn’t want to make the kind of statement that pink leopard print necessarily would have. So I decided to make my own that I will be wearing around when it gets colder again.


I try not to drink the same beer twice (although, for IPA’s I routinely make exceptions to the rule).

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




CNY Triathlon Club | Box 434 | Dewitt | NY | 13214




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