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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March 2012 : Issue 37

Published: March 1, 2012 •

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214 
March 2012 – Issue 37
In This Issue
Board Meeting
Gillie Lake
Fix a Flat Clinic
Introduction to Shifting
Stroke Video Analysis
Listserv Solicitations
New Member Orientations
Ironman 70.3 Syracuse
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


2011 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


Hilaireen Hall

Photo Director  

Stacey Keefe



Dave Knaebel

Equipment Manager


Jim Mirra

Jamesville Event Co-Director


Kristin Mullally

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!


I am really excited about my new role as President. Sam did an incredible job and blazed the trail for the club. He is still going to be very active with the club and promised to help guide me along the way. Thank you, Sam for everything you have done. Along with thanks to Sam, I want to thank Anne Austin, John Evans, Meghan MacBlane, Bill Street and Tom Stern for all their hard work and time serving on the executive board. Also, a huge thanks to Steve McCormick for his generosity in regards to letting the club use the Budweiser facility on Feb. 9th!


I would also like to take a moment to welcome the new board members! Mike Gasparek, Stacey Keefe, Dave Knaebel, John Ricker, Sean Severance, and Debbie Sindone.


As the word spread about me being the president, I had several people say to me “if you need any help let me know.” Guess what? I am taking you up on that offer.


I need your help. Here is how you can help me and the club that you love.


I am asking everyone (yep, EVERYONE) to volunteer at least once this season. Now. You may be saying to yourself, they don’t need EVERYONE, I am sure PLENTY of people will step up to volunteer. Unfortunately, that thought process is exactly why we have been struggling every year with volunteers. In reality, we do need EVERYONE and here is why.


Here are the two events the club must have volunteers in order to run. I am asking everyone to volunteer for at least one or both:


* The Cazenovia Triathlon (August 12, 2012)- 150 volunteers needed.

* Wednesday Night Triathlon Series – 16 weeks for 3 locations – 480 volunteers needed. Yep. You read that right. 480 people. Holy smokes! This shouldn’t be a problem with a club that has close to 1,000 members. But it is. A serious one.


Seeing the numbers, maybe you have a better understanding why I am asking (and pleading and begging) for every member to volunteer at least once. It is because we need you and cannot run this club without you. And don’t worry if you are new! It is easy! If you can count and make a check mark you are perfect volunteer material! Plus, we will be holding Member Orientations in April (see below) and will cover all the basics.


The harsh reality is this: If we don’t get everyone to volunteer at least once, we will be forced to cut back on the club’s most popular program – Wednesday Night Tri series and Open Water Swims. Please don’t make me do that! I don’t want to be known as THAT President.


Okay, I am done being a downer. Here is a GREAT reason to volunteer! Not only will we/I shut-up about volunteering (huge incentive right there!), we will be offering an amazing volunteer incentive program. Seriously, it is fantastic and I am kind of ticked that I won’t be eligible! So, stay tuned! Next month we will have more detailed information on how to volunteer and what goodies you will get when you do. And trust me. The prizes are REALLY good.


Wait! I have more! A few exciting announcements!


We are opening a NEW location for the Wednesday night Triathlon series – GILLIE LAKE in Camillus (thank you, Eric Prager!). More info below…




Check out the “How to Fix a Flat” class sponsored by Advance Cyclery! More info below.


Lastly, the time is upon us – the season closing of the WTF will be March 31st. With the weather this year (knock on wood) hopefully we all will be out riding on April 1st!


See you out on the course (wave to me as you pass me, okay?)!



president <at>


P.S. Did you know there are coupons at the very bottom of this newsletter? Check out the great deals by our local sponsors!

Board Meeting

The February Board of Directors meeting will be held

at 3:00 PM at the Cicero Panera Bread

on Sunday, March 11th.  


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

executiveboard <at>

Gillie Lake: New Location for Wed Night Tri Series and New Women’s Triathlon!

In addition to Jamesville Beach and Oneida Lake, CNY Triathlon Club now has a THIRD Wednesday night venue on the West end of Syracuse! We are VERY excited to announce that Gillie Lake at Veteran’s Park in Camillus will be the club’s third location. Unanimous approval was provided by various Camillus officials, including Director of Parks and Recreation, Eric Bacon; Town Supervisor, Mary Ann Coogan, Chief of Police, Thomas Winn, and Town Engineer and avid runner Paul Czerwinski.


Gillie Lake at Veteran’s Park is located 2 miles off Route 5 on Ike Dixon Road (landmarks – near West Hill Golf Course and Camillus Middle School). Gillie Lake offers a quiet location with a 1/4 mile man-made pond maintained by the Town of Camillus (note: pond is drained in the winter and will be dredged to get it ready for our series!).


With lightly traveled roads and a wide-open, spectator friendly park, this is an ideal location for triathletes to train safely. Gillie Lake is a great venue for first-time triathletes, sprint and Olympic distances racers, those seeking a fast course or a speed workout and CNY Triathlon members on the West end of Syracuse.


Eric Prager, Co-owner of Endurance Monster and Level II USA Triathlon Coach worked to secure the site and will head up the oversight of this Wednesday night CNY Triathlon series, with CNY Triathlon volunteers and employees of Endurance Monster.


More information on this training venue will be up on the website soon!  




In a movement towards a more active community, Central New York is becoming a hotbed for the sport of triathlon.  This summer there will be a triathlon in almost every lake within the surrounding region.  You can now add one more race, slated for Camillus, NY, the ‘Gillie Girl’s Sprint Triathlon,’ organized by Endurance Monster.

The thought of a triathlon in Camillus might seem odd to most; because, ‘Gillie Lake,’ may not come to mind when thinking of a venue for such an event.  This little-known diamond in the rough, is located at Veteran’s Memorial Park just two miles off of Route 5, and near West-Hill Golf Course.  Gillie Lake makes for a perfect race venue because of its convenient location, safe and lightly-traveled surrounding roads, and un-intimidating natural spring-fed swim course.

Endurance Monster, a Skaneateles-based lifesports retail and performance center, has teamed up with the Town of Camillus and the Carol M. Baldwin Breast Cancer Research Foundation to create the ‘Gillie Girl Sprint Triathlon.’  The event will be held on Sunday, July 22nd with a start time of 8:30am and have a cap of 325 participants.  Registration for this event opens March 1, 2012 on  One hundred percent of net proceeds from this race will be donated to the Baldwin Foundation and other service organizations.


Veteran’s Park is a spectator friendly venue that will include a double-loop swim (totaling 1/2 mile) with a short beach re-entry in between loops, a flat 14-mile bike course and an extremely visible 5k run for an exciting finish for all the participants and their supporters.

The race will conclude with a post-race band, barbeque, expo-style finishing coral, activities for kids such as crafts, inflatable bounce houses and organized active play.  The lake will re-open for public swimming upon the conclusion of the event, which will allow for families to enjoy the day at Gillie Lake.

Co-owner of Endurance Monster, Eric Prager commented, “It seemed like a perfect match.  A non-intimidating race venue with a homegrown foundation. Introducing another race into the area gives residents more incentive to start training for a goal and to get active.”  This mentality brought forth a unanimous approval by the Town of Camillus and the Carol M Baldwin Breast Cancer Research Foundation when pitched by Endurance Monster.

Learn How to Fix a Flax

Friday, March 9, 2012


Friday, March 23, 2012

6:30 p.m. -Advance Cyclery (118 Seeley Rd, Syracuse)


RSVP to membership <at>


We ALL know it is going to happen to us one day. A flat. Bill Tamiso from Advance Cyclery will be holding a workshop on how to fix a flat.


This is a FREE HANDS ON session — What does this mean? Bring your wheel with you. WHAT?! Yep. Bill is going to teach YOU how to fix a flat on YOUR own wheel. Told you it was hands-on. Here is what you need: Bring your wheel, the repair kit you have and co2 cartridges. Don’t have any of these? That is okay. You can purchase (so you know how to use it) an inflator kit with a seat bag $20, without a seat bag $15 (these retail for $25-$35) OR purchase TWO-co2 cartridges for $5 bucks at Advance Cyclery.


Register early! Only accepting 30 RSVP’s for EACH session. Be sure to include in your email WHICH session you would like to attend. If you have specific questions about the workshop you can email Bill at bill <at> 

Introduction to Shifting

Sunday, March 25, 2012

2:00 p.m. -Winter Training Facility (WTF)
RSVP to: Kelly Covert at: kelly <at>
FREE to current members
Bring your bike and finally figure out how to use all of those gears instead of just staying in one ring all the time. (And if you don’t know what I mean by ring, you should definitely come!!) This is a beginner friendly class, but even advanced riders will get a great workout. Kelly Covert is a USAT Level 1 triathlon coach with T2 Multisport LLC. T2 Multisport coaches athletes from beginner to advanced, sprint to full distance and beyond.

Smile!  You’re on Video!!!

Dave Knaebel is happy to help swimmers get filmed for stroke analysis – at the East Area YMCA. After masters swim practices at 8:20 pm on Tuesday and Thursday evenings, and he is open to possibly other times.


Dave’s films generally include three perspectives (each for 50 yards): 

A) from the deck, at the top of the lane

B) from the deck, from the side (walking at the same speed as the swimmer)

C) from underwater, swimming with fins alongside the swimmer. 


Films are made using a Kodak Z5X camera, and filming is done at 720p at 60 frames per second. The three files for each swimmer average about 80mb in size each. Files for each swimmer have been posted to YouTube in an unlisted format; only the swimmer receives the web address. Alternatively (and this is preferred): the swimmer can bring in a high speed SD card (in a Ziplock bag) to be filmed on. This makes the film immediately available to the swimmer- they can take it with them (they need a card reader for their computer). Also: this saves considerable computer time on Dave’s part. The card must be a “type 4” or higher.


Contact Dave at davek <at> if you are interested. There is no charge for this! Thanks, Dave!!!

Season Closing of the Winter Training Facility

CNY Triathlon Listserv – Solicitations

We welcome and support all of our wonderful local sponsors and companies.  However, we would like to use the CNY Trialthon Club Listserv as a means for the club to communicate with members and vice versa about club events, information pertaining to the club, and club training. Our fear is if the only traffic on the CNY Triathlon Club Listserv is advertisements for products, services, etc., members will stop reading and therefore, have the potential of missing important information.

In the future, if your company wishes to let members know about specials, trainings, promotions, etc., email Bridget at 
president <at>  and she  would be happy to compile these together and email the Listserv once a week.  This should leave the Listserv open to members to communicate about events, training, etc., and allow companies the opportunity to let our members know what great deals they are offering or events happening!
If you are not on the listserv it is easy to join!  Go to:

NEW MEMBER Orientations

It may not feel like it today, but summer is just around the corner. That means Wednesday night tri-series; the best benefit of your CNY Tri membership! The Wednesday night series takes place at three locations; Oneida Shores, Jamesville Beach, and new this year, Gillie Lake. This is your opportunity to participate in a mini-triathlon as much as once a week. Whether it’s the life-guarded open water swims, practicing your transitions, or training with your friends, this can be a key part of your training program.


If you are new to the club you might not know that we have grown from just over 200 members in 2010 to more than 1100 last year making us one of the largest memberships in the country. This is incredibly exciting however, as you might imagine, it poses some challenges. It was not unusual to have more than 300 members attending any one Wednesday night series last year – and lots of them were new to the sport.


To ensure the safety of all our members we will be instituting a new member orientation this year. ALL MEMBERS ARE HIGHLY ENCOURAGED TO ATTEND. We promise to make it both informative and fun and it won’t be just about Wednesday nights! Below is a list of dates, times and locations as well as the outline for the orientation. To sign up, simply go the CNY Tri website calendar (LINK) and add your name in the comment section of the session you would like to attend. Your will earn your first 5 points just for attending the orientation (see volunteer incentives below.)


Tuesday, April 3rd at 6:00 p.m.


Saturday, April 14th at 10:00 a.m.


Thursday, April 19th at 7:00 p.m.


Sunday, April 29th at 4:00 p.m.


All sessions will be held at the Winter Training Facility, 

located in the Shopping Town Mall (Dick’s Sporting Goods wing)



Meet and Greet – this is a great time and place to get all your questions answered.


Your Member Benefits – did you know that your membership comes with purchasing discounts at several local businesses? And there is so much more!


Wednesday Night Tri Series Overview – the greatest benefit of your membership; an opportunity to learn, practice, network and get in those open water swims.


Safety Rules and Regulations – our number one priority!


Volunteering – we are a volunteer organization and we need your help to make things happen – learn what your can do, how to do and get pumped about our new incentive program! Your will earn your first 5 points just for attending the orientation.


Caz Tri – our biggest club function of the year!

We look forward to meeting you!  Questions about the orientation can be directed to 

membership <at>

2012 CNY Triathlon Club 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 expired on December 31, 2011.  
Questions?  Contact membership <at>

Ironman 70.3 Syracuse

The multisport season is just around the corner and many of you probably already have your eyes on a race; but have you considered Ironman 70.3 Syracuse? Central New York is a hot bed for the triathlon scene with a race almost every weekend from June to September, a multitude of bike shops, one of the best running stores in the USA and a tri club of over 1100 members. Why not demonstrate that to the world and join us on June 24th, 2012.

The event consists of a 1.2-mile swim, a 56-mile bike and 13.1-mile run, and it all takes place in this amazing atmosphere we call home. Registrations are coming in fast and furious and we don’t want you to miss out. Register soon to be part of this great event.

Not ready to take on all 70.3 miles yet, try a relay. Ironman 70.3 Syracuse offers 2 and 3 person relays where each team member will receive a medal for completing as well as a t-shirt and goodie bag.  All you need is yourself and some friends to put together a relay.

For more information, visit or join us at

Podium Results

Although we’re still in the pre-season, we want you to start thinking about the upcoming season.  Any time you make the podium in one of your races, we want to hear about it.  Send any podium finish result information to secretary <at>

Member Profile

Name:  Janel Benson 

Tell us about yourself.  

I am Sociology professor at Colgate University. Before landing in the CNY region in 2008, I lived in Chapel Hill, NC and Philadelphia, PA.   I spent my first two years in CNY out in Hamilton, NY where I connected with several fantastic triathletes and cyclists. I moved to Manlius in 2010 to be closer to family, Highland Forest, and the Jamesville Summer Series 😉  I am very curious and love learning new things.  When I am not teaching, doing research, or training for triathlon, I love traveling and exploring new hobbies such as cross-country skiing, drawing, and sewing. 



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

I started triathlon training in 2003 after being sidelined for three months from running and soccer with a sprained knee. I was very depressed until a friend introduced me to swimming, cycling, and triathlon!   I started from square one learning how to swim, and my friend’s mother-in-law generously gave me her 1985 Bianchi. (I still adore that bike!) With the on-going support of my friends, I fell in love with triathlon, and the rest is history! 

Who is your Hero? 

People dedicated to social justice and equality. 


What is your athletic background?

I’ve always found athletics to be a wonderful outlet. I played soccer, basketball, and softball as a high school student, and I continued to play soccer competitively as an undergraduate.   As a graduate student in Philly, I picked up running, triathlon, and yoga, and I coached high school women’s soccer.  I developed a real passion for trail running and long course triathlon when I was training with the Trailheads in Chapel Hill, NC.


What are your Triathlon strengths and weaknesses?

When I first began triathlon in 2003, I had no swimming or cycling experience.  I quickly fell in love with cycling, and now it is my strongest leg of the race.  The swim continues to be my weakest event, but I am already seeing big improvements in the off-season with the help of Bill Houser!

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

Riverwatch Sprint Triathlon in Maryland was my first race.  I had a blast training for and competing in this event with several of my closest friends.  The journey and the relationships continue to be my favorite part of triathlon.  Nothing is more fun than ending a long training session at a coffee shop or pub!



What is your favorite race and why? 

Harriman Half-Iron Triathlon.  I did this race several times as a relay with friends.  Harriman State Park offers a very challenging cycling course, and the run is mostly on single track.  I can’t imagine a better way to combine three of my loves:  great friends, hills, and trail running!

What was your worst race and why?   

Timberman half-iron triathlon in 2005 presented many challenges and learning experiences.   I learned that a flat tire does not end a race and that nutrition must be well planned and practiced.  I made a last minute call to change my nutrition plan to include the “freebies” in the race packet, and I learned the hard way through vomiting during the run that this was not a good strategy!

What are this year’s goals?  

I am currently training for my first 140.6.  I’ve had my eyes on this race for several years, and I finally had the opportunity to sign-up.  Thank you Lauren Brodey for giving me that extra push!  My goals this season are to stay strong, healthy, and finish Lake Placid with a smile on my face.



In five years you hope to … : continue to be involved with one of the largest triathlon communities in the Northeast  :-) .  Thank you Sam, Bridget, and CNY Crew for all of your amazing energy and dedication! 

Something most people don’t know about you:  

I have a new running partner!  His name is Max, and he is the most adorable Beagle ever!!

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


Endurance Monster

Skaneateles, NY

Coupon is good for 20% off VO2 Testing for CNY Triathlon members
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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