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November 2011 : Issue 33

Published: October 31, 2011 •

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
November 2011 – Issue 33
In This Issue
Board Meeting
Coming Up Next Month…
Preparing Your Off-Season
Yoga for the Triathlete
Monitoring Training Zones for Running and Cycling
Spinervals Cycling Program Discount
Don’t Get Sold Out!!
Member Profile
CNY Kona Finishers
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

Hi all,

What an exciting time to be involved with CNY Triathlon! Just because the season is over doesn’t mean that we don’t need to see each other until next season. We have LOTS of reasons to get together this year. Tomorrow (11/1), the door to the WTF will open. Come in and stretch and strengthen with Bridget’s power yoga class. If you bring your bikes, you can follow the yoga class with a fun ride. The festivities start at 6, so get there early. We are located in the Sears wing of Shoppingtown Mall. It’s the old Gerber Music store for those of you old enough to remember that.

Check out the calendar on the club website. You will find a schedule of ALL the sessions being offered – cycling, Spinervals, yoga, P90X… We are still looking for responsible club members to volunteer to lead some sessions. All you need to do is make sure everyone is fastened to their trainer properly and pop in a DVD.

Next Thursday (11/10) is our Speed Coaching evening. Coaches are coming in from all over the country to come and speak individually with you! If you like, you can arrive as early as 4:30 for a plant tour. Otherwise, plan on a 6:00 start to the formalities. Our host for the evening, plant manager Steve McCormick, is excited to show off his creation, and has some special perks for all attendees including a raffle for a plant tour for you and 10 of your closest friends and family. We will be served samples of the various 74 brands of beverages that the plant produces. We will also be the very first consumers to sample the brand new India Pale Ale. This stuff is so new, it hasn’t even shipped yet! Enter the Budweiser plant off Rt. 31, bear left and head to the guard shack. The guard will tell you where to go.

Dinner will be catered by Tabatha’s and will cost $15 per person. If you would like to eat, please RSVP with me at president <at> and send a check by Friday 11/4, payable to CNY Triathlon Club, to:

Sam Sampere

389 Summer Haven Dr.

East Syracuse, NY 13057

Planning for our first Annual Holiday Party and Anaerobic Dance is going smoothly – the band is pumped, and the caterer (Brian Lang, Bella Domani) is cooking his heiny off. Oh, I hope that doesn’t end up in our hors d’oeuvres. Keep Saturday December 10th open for this fun evening, open to all CNY Tri members, friends, and family. The party starts at 7:00, or even a little before.

Lastly, I want to extend a gigantic congrats to Dan Wnorowski!! Keep up the good work! Your attitude through all you’ve been through is inspirational!

Looking forward to seeing everyone this offseason!


Sam Sampere

President CNY Triathlon Club

Board Meeting

The November Board of Directors meeting will be held

at 6pm at the Cicero (Circle Drive) Panera bread

on Sunday, November 13th.

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

executiveboard <at>

Coming Up Next Month…
Do you have a favorite hardware or software training aid that you can’t live without? Tell us about it and we may feature your suggestion in next month’s newsletter. Submit your ideas to newsletter <at>
Preparing Your Off-Season
As the season has rolled to an end, it is time to figure out what is in-store for the winter and following season(s). In preparation for next year and the off-season, there are three primary items to address – strength, injury recovery and addressing limiters. There are also two methods to prepare for the development of future training protocol and race preparation – the lifespan tool and ‘build it backwards coaching.’

If all you did this season was swim, bike and run, in all likelihood, you lost strength. During the season, if an injury was sustained or aggravated, in all likelihood, some physical alteration related to the injury could impede training in the future. If you can identify some form of a limiter that impeded your performance this season, in all likelihood, if left un-addressed, it will remain a limiter in the future.

Addressing the above items is a great way to begin preparing for your 2012 season. Strength training, physical rehabilitation and making limiters a strength is the key to a strong performance in successive years. If you have developed a good off-season program, your weaknesses, injuries and limiters should change.

Choosing exercises that mimic the swim, bike and run motion is key, but so too are movements that create joint balance. We train and condition on a linear (front to back) pattern, so we must also strengthen our bodies in other angular directions to better stabilize the body. The off-season is the time to begin a program to address strength and physical balance.

Ninty-one percent of athletes that competed in Kona, Hawaii at the Ironman World Championships stated that they had a chronic injury. This highly correlates with the estimated 93% of adults who have some form of pelvic malalignment. When triathletes experience injuries, if un-addressed, it can reshape muscle balance and bone alignment, creating chronic and additional injuries. Addressing issues during the off-season can maximize your recovery and enhance the quality of your training in-season.

A limiter is usually related to a technique flaw or a mismanaged training objective. As human nature, we often avoid what we are not good at, further ensuring that it will remain a future weakness. Triathlon coaches realize that developing an athletes limiters, builds a more well-rounded athlete. So do what a coach would do, train the limiter. It would be wise to consult a triathlon coach now to evaluate if limiters are technique or training related. This allows 8-9 months to get comfortable with suggested changes.

This past week, I was introduced to the concept of the Lifespan Project by Jana Hoffmannova of Palacky University in the Czech Republic. In essence, the lifespan project is a tool that allows athletes to identify their personal goals, the duration of time they see themselves competing in the sport, acknowledge what they desire to accomplish and in essence control their destiny. The lifespan project is used with tremendous success in European countries and has been extensively studied with cyclists.

The lifespan project provides and opportunity to map out the entire course of an athletes intended career. This allows the athlete to consider periodic bouts of time off, and it highlights years that major trips or major events will be attempted.

When coaches build programs for their athletes, they start by identifying key races for the upcoming season This begins the preparation of the annual plan. Coaches then identify key paces, training volumes, and concepts working backwards from the priority race to the current day, thus ‘build it backwards coaching.’

Incorporating a long-term overview provided by the lifespan tool and the annual plan for a short-term tool, will help an athlete and coach prepare a better, more intelligent program to protect the athlete from injuries, enhance their successes and filter decisions based on emotions versus constructive thought. The combination of these two methods allow an athlete/coach the opportunity to achieve a self-fulfilling prophecy – success.

As you can see, we are building a diagram for success in 2012. Strength, injuries and limitations must be addressed. Build a continuum for your lifespan in the sport of triathlon and identify your goals and accomplishments. Build your program backwards from your key race(s). And last but not least, listen to your body.

Incorporating these tools enable triathletes to be more aware to their bodies and assists them in being personally responsible for adapting their program to prevent injuries. Failure to listen, often prevents us from achieving our goals and desires. Train smart and train hard this off-season, but adapt your thinking and update the tools you use to remain healthy and successful in fulfilling your lifespan quest in triathlon.

Personal training, orthopedic massage, nutrition counseling, sports psychology, physical assessments, triathlon coaching, technique analysis, metabolic testing, lactate and VO2 Max testing, chiropractic and physical rehabilitation are all examples of tools that athletes can use at various times to help keep them on track with their lifespan project. Too often athletes leave their health and well-being to chance and they also leave their accomplishments to chance. You now have the tools to change your destiny!

Written By: Eric Prager – Co-Owner of Endurance Monster and Engineered Triathletes, Level II USA Triathlon Coach, degrees in Exercise Science and Sports Management, and Certified Strength and Conditioning Specialist. For more information on coaching or preparing a lifespan project, contact Eric at eric.prager <at>

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. Last year our passes were at Labrador Mountain.

This year we will offer passes at both Labrador & Song Mountain. The passes are generally once a week “shift” passes but full passes also can be purchased through the program. Full details will be forwarded to the membership soon via the list serve and also in the November Newsletter.

Questions? Contact 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>
Yoga for the Triathlete

The WTF will be featuring YOGA for the Triathlete on Tuesday nights at 6 p.m., starting November 1st. It is a 60 minute class open to all current CNY Tri members and OCC members. I’ve been teaching yoga for athletes for 4-5 years and am passionate about its benefits. Men, especially, have found that taking a yoga class (though awkward at first) has helped tremendously in their flexibility, balance and avoiding nagging injuries. So, guys, don’t think yoga is just a “girl” thing! Heck! Even P90X has a yoga class in its regime! Try it! You don’t have to tell anyone.

So, what is this class all about? It is about increasing flexibility, balance and strength to some cool tunes. This class is for the beginner to advanced. The routines I create focus on the body we, as triathletes, have a tendency to forget or are prone to injury: Achilles, hamstrings, hips, and back. The class also works on increasing upper body strength to become a stronger, more efficient swimmer, challenging balance routines to increase strength in quads and core and static stretching to get those hamstrings and hip flexors strong for biking and running. Incorporated in the routine is an ab/core workout and class will end with a relaxation period to get the body and mind to quiet down.

Come out and give it a try! Mats are available at the WTF if you don’t have one. Bring water and a towel.

Be sure to leave a comment on the WTF calendar so I know how many are attending.

Questions? Contact bridget.lichtinger <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).

Monitoring Training Zones for Running and Cycling
© 2011 by Doug Bush

Three key elements to improved fitness and performance are establishing the frequency, intensity, and duration of workouts. This article will focus on monitoring the intensity component of cycling and running. With the advent of sophisticated training tools such as GPS, power meters, and heart rate monitors it has become increasingly confusing for athletes to determine training intensity zones and to monitor fitness. The old adage of cycling and running as much as you can, as hard as you can is being replaced by the mantra of precision. Athletes and coaches are developing detailed, periodized training plans based on very specific training intensities.

Muscle consists of three main categories of fibers, — slow twitch (Type I), a group of fibers that share properties of both of slow and fast fibers (Type IIa), and fast twitch (Type IIb). These fibers are recruited to help carry the load in a very orderly fashion as exercise intensity increases starting with Type I. The next fiber type is not called on until all of the preceding fibers are in use.

The type and distance of racing determines how much time should be spent working at various zones that correlate where the three fiber systems are recruited. For endurance athletes it is important to work at different intensities so that each on these muscle fiber groups starting with the Type I slow twitch fibers are stress. Each fiber and its associated energy system must be trained in order to maximize its efficiency before working at higher intensities. How long and when we work at various intensities depends on many variables, an Ironman athlete would spend much more time improving efficiency of the Type I slow twitch fibers than someone focusing on sprint distance races

The term “aerobic base” is often used by endurance athletes to describe improvements in overall fitness. It is essential to develop a strong aerobic base which allows the body to efficiently metabolize stored body fat while sparing stored carbohydrate. During exercise other adaptations that occur are increased density of capillaries to muscles and connective tissue and improved efficiency of fat metabolism. These adaptations can only occur when exercising at an easy to moderate intensity and that is why it is very important to develop this aerobic base before doing higher intensity sessions. Many times athletes feel that training at these lower intensities will make them slower, but it is essential to establish this foundation of fitness so the body can handle higher intensities.

How do you monitor training intensities? The most common methods are using perceived exertion, pace, heart rate, pace, and wattage on the bike. Each one of these methods has its advantages and disadvantages and all can be useful during training. The goal of each method is to try and estimate the intensity where each muscle fiber is recruited. For more info on how to establish training zones the following is a link to an article that explains Lactate Threshold and training zones:

Perceived exertion (RPE) is estimating, on a subjective scale, how hard you are working at a given point of the workout. One of the great things about using RPE is that it does not require purchasing additional equipment. The downside is that for most people it is very difficult to estimate how hard they are working as they have no frame of reference.

Using a heart rate monitor provides a much more objective feedback once proper training zones are established. It takes much of the guess work out how hard the athlete is working at a given point of a workout. Over the past few years heart rate monitors have come down in price and one with a good set of feature can be found for under $100. The downside to using only heart rate is that it can be affected by temperature, hydration status, and fatigue of the athlete. So while it is very effective for monitoring intensity, there are some limitations.

GPS watches that provide instantaneous pace and heart rate have become increasing popular and provide much more feedback and data for analysis after a workout. Heart rate is a good tool for monitoring intensity; it is not great to track performance changes over time. This is where a GPS watch really stands out. It not only provides heart rate during a workout to monitor intensity it provides information on pace, elevation, and distance traveled that is very useful for analysis of workout.

Using pace during bike and run workouts can be problematic as it is influenced dramatically by wind and terrain changes. For analysis of GPS data there is a concept becoming increasingly more popular that factors in pace with terrain changes, Graded Pace. Graded Pace uses the elevation and pace data from a GPS watch to factor in up and down hills. Using Graded Pace to analyze data allow the athlete to track performance changes over time by removing terrain as a variable. There are two software packages available for analysis of this data. A free, open source package called Gold Cheetah is a great product but can be a bit cumbersome. Trainingpeaks WKO+ is another software package that provides a more simple interface and great analysis tool, but it is not free.

To learn more about using Graded Pace I recommend reading “Racing and Training With a Power Meter” by Hunter Allen and Dr Andrew Coggan. While this book’s main focus is using cycling power meters there is some great information on Graded Pace.

A power meter on the bike takes all of the guess work out of monitoring intensity and is a tremendous tool for tracking performance. The system measures the actual work performed while on the bike in wattage. Using wattage rather than heart rate or pace takes all of the guess work out of the data. The downsides of using power meters are that they are expensive and can be complicated to use. The same software tools used for Graded Pace are also used for analyzing wattage data.

While using any of the tools need not be overly complicated it is important for the athlete to understand training zones and how they can be used effectively.

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

Spinervals Cycling Program Discount

Here is the link to the 1-month Complimentary Membership Form to the Spinervals Cycling Program Discount created for CNY Triathlon Members:

This membership form expires on 11/15/11, so sign up for the 30 day free membership to get the discounts on Spinervals products before the 15th.

And you will have until early December to figure out which DVDs you may want to have at home while we work through the Spinervals Base Building Program.

Don’t Get Sold Out!!

The Local Race List on our website was just updated for 2012. Some of the races do not have their 2012 race dates available yet. But most do. If the opening dates for registration were available, those are listed too. Check it out at…

NOTICE THAT IRONGIRL OPENS NOVEMBER 1st!! Several other races are either already open for registration or open in November, December, or January. And many of these races sell out in anywhere from a month or two down to hours or minutes. Green Lakes YMCA sprint tri opens up to 320 slots for Y members in January but holds at least 130 more slots for the public on February 1st. Check out the local race list and get your plans together for 2012.

We also need your help. Molly English is taking over management of the Local Race List on the CNY Tri Club web site. If you find any other local races that pop up, you find a race is sold out, or if any of the links do not work, let her know. She can be reached at races <at>

Member Profile

November 2011 CNY Triathlon Club-Member Profile

Name: Steve McCormick

Tell us about yourself. I have completed 13 Ironman races, the Survivor of the Shawangunks, and many other triathlons over the last seven years. I am 60 years old and have worked for 33 years in the beer industry. I work at the Budweiser Brewery in Baldwinsville. I have been in Central New York for the last ten winters. I am a time challenged Triathlete so I race to train. I say this to explain my 2011 triathlon goals below. I also bike from my home in Manlius to and from work in Baldwinsville as often as possible. Prior to Triathlons, I only ran and I have completed 34 marathons.

How long have you been involved in Triathlon and what made you take it up? As a result of losing a bet with a co-worker, I was signed up for my first triathlon, the 2005 Ironman Lake Placid. I decided to enter the Green Lakes Triathlon in June 2005 as a preparation. After struggling in that race I took swim lessons from Bill Hauser at Cazenovia College. The swim training worked and I was able to complete the swim just seconds faster than a competitor with one arm.

Who is your Hero? My wife Linda. We have been married 37 years.

What is your athletic background? I am one of twelve children and we played sports every night after dinner. Later in life at age 35, I ran my first of 34 marathons in 1985 in Chicago.

What are your Triathlon strengths and weaknesses? I am really good at the race taper. The swim, bike and run are my weaknesses. In the photo from Geneva, I am standing with all the swimmers that I beat at Ironman Switzerland.

What was your first triathlon and what do you remember most? Green Lakes in 2005 and I learned that I should have trained for the swim.

What is your favorite race and why? The Catalina Island Marathon was my favorite race, trail running among buffalos and finishing in the Pacific Ocean. My favorite Triathlon was the Survivor of the Shawangunks. This race has a great unusual course (ride, run, swim, run, swim, run, swim & run up), very scenic, challenging, and a fantastic meal with Budweiser after the race.

What was your worst race and why? I have had all good races but my travel schedule to Ironman Switzerland added stress to the event. I recommend that you get to an Ironman race at least a full day in advance.

What are this year’s goals? Have fun racing in Ironman Louisville, five half ironman races, three Olympic races, four sprint races, and do well on Team USA at the World Long Course Championships at Las Vegas in November.

In five years you hope to … : I will qualify for the Ironman World Championships in Kona, Hawaii.

Something most people don’t know about you: In the Navy, I was an officer and sometimes a gentleman. I drove an aircraft carrier for three years.


Congratulations to all of our award winners!


  • Powerman Muncie Duathlon, Muncie, IN: 2nd Male overall



  • Ironman 70.3 Poconos: 4th Female Pro


  • Cazenovia Intermediate Distance: 1st Male 55-59
  • Lyme Triathlon: 2nd Male 55-59
  • Clayton River Rat: 4th Male 50-59


  • Delta Lake Intermediate Distance: 2nd Male, 60-64
  • Syracuse Ironman 70.3: 1st Male 60-64(2012 IM 70.3 World Championship Qualifier)

Congratulations to all of you award winners and remember to keep those award winning performances coming in. If you receive an overall or AG award at any late season race or if you do a race in warmer climates, let me know.

Tom Stern

secretary <at>

Congratulations to the CNY Kona Finishers!!!


Swim: 1:13:4

Bike: 5:08:38

Run: 3:20:50

Overall: 9:49:56

Rank: 50 of 273;

Overall Rank: 343 of 1918


Swim: 1:07:10
Bike: 5:
Run: 4:04:
Overall: 10:36:27

Rank: 94 of 209;
Overall Rank: 801 of 1918


Swim: 1:13:59
Bike: 5:26:47
Run: 3:56:10
Overall: 10:50:24

Rank: 112 of 209;
Overall Rank: 915 of 1918


Swim: 1:15:44
Bike: 5:59:08
Run: 3:57:38

Rank: 38 of 91;
Overall Rank: 1149 of 1918


Swim: 1:16:56
Bike: 5:52:15
Run: 4:02:27

Rank: 39 of 91;
Overall Rank: 1150 of 1918


Swim: 1:16:39

Bike: 5:42:09

Run: 4:33:52

Overall: 11:42:32

Rank 32 of 72;

Overall Rank: 1265 of 1918

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.

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 newsletter <at>

Debbie Sindone
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 12314

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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