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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February 2012 : Issue 36

Published: February 1, 2012 •

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
February 2012 – Issue 36
In This Issue
Board Meeting
February Calendar of Events
Open House at Endurance Monster
VO2 Max Testing
Understanding Your Bike and Your Rights
Introduction to Shifting
Maya Abdominal Massage Therapy for Athletes
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

Dear Fellow CNY Tri Club Members!

That’s right, it’s that time of year again where we must organize and meet for our annual club meeting and elections.

Our meeting will be held on Thursday February 9 at 6:00 pm at the Budweiser Plant located on Rt.31. Host Steve McCormick was gracious enough to offer his meeting room for yet another club function. Thanks, Steve! One of the evening’s events will be a conference call from USAT to announce a really cool new program. My lips are sealed on that one right now!

I need to thank ALL of the club officers and board members for helping to make my term(s) as president some of the most rewarding and fulfilling experiences of my life. I know, you’re all thinking if that was rewarding, I must have a crummy life. Honestly, I met, literally, many tons of new people! I enjoyed the growth of the club, the sport, and the BEGINNING of the transformation of our Central New York community. Let’s keep that momentum (that’s a physics word) rolling through 2012.

The growth of our club has been amazing. Starting at about 250 members when I assumed the office, we grew to 1,100 + members last season. We expanded our venues to not only Jamesville Beach, but Oneida Shores, and this season (thanks to Eric Prager), to Gillie Lake out in Camillus. The WTF began as a pipe dream. Anne Austin laid the ground work on that one. Now, the WTF is enjoyed by 100+ members/week. Yes, it’s under utilized! Get your butts out there! We are offering seminars, workshops, enjoy a lively e-mail listserv, a gorgeous and ever evolving website,… Wow… That’s a lot! I still think Destiny should offer us a space (free of charge, of course) to expand on our WTF! Think about it, we could build a 50 m lap pool, 200 m running track, cycling, strength training and yoga, locker rooms… A year round, complete triathlon training facility. CNY would become the triathlon capital of the world. All the top pros would come HERE to train! Heck we already have one here. Right, Kristin? There’s my dream. I know, dream on!

As I step down from my position, I’ve ensured that the role will be filled by someone even more passionate about this club than I. Current WTF yoga guru, Ms. Bridget Lichtinger, graciously accepted the nomination for president. Please give her all the support (and grief :) ) that you’ve given me!

Stay tuned for details regarding the dinner and complete election ballot. In the meantime, thanks for everything you’ve done for me!

President and Soon to be Past President
CNY Triathlon Club

Board Meeting

The February Board of Directors meeting will be held

at 6:00 PM at the Dewitt Panera Bread

on Sunday, February 12th.

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

executiveboard <at>

Busy February Calendar
Thursday, February 9, 2012

6 p.m. – Budweiser Plant

Saturday, February 11, 2012
4 p.m. – 6 p.m. – Endurance Monster
(More details below!)

Sunday, February 12, 2012
8 a.m. – 5 p.m.
Winter Training Facility (WTF)
By appointment only. Call Endurance Monster at 315-685-6858 to schedule your time slot. The cost will be $100 per test (discounted from their normal $125 price).
(More details below!)

Sunday, February 12, 2012
10 a.m.
Meeting for those who are training for a full IM in 2012 season.
For more information or to RSVP, contact Deb Armstrong at volunteers <at>

Sunday, February 19, 2012
12:30 p.m. – 1:30 p.m.
Fleet Feet Community Room
RSVP by Thursday, Feb., 16th to membership <at>
FREE for current members.
(More details below!)

Sunday, February 26, 2012
2:00 p.m. -3:00 p.m.
Winter Training Facility (WTF)
RSVP to: Kelly Covert at: kelly <at>
FREE to current members.
(More details below!)
Open House at Endurance Monster


Saturday, February 11, 2012
4 p.m. – 6 p.m. – Endurance Monster

Endurance Monster is hosting an open house for all CNY Triathlon members.  Endurance Monster is a retail performance center focusing on the needs of triathletes.  Come and check out our facility and talk with our staff and other triathletes.  We will be demonstrating a dynamic bike fit and highlighting the importance of a proper bike fit.  We will also demonstrate a VO2 max test as well as have a level II USAT Coach interpret the data and explain how it can be used to train more effectively.  We will be providing food and drinks during the event, so come out relax and get some of the training and equipment questions answered from our talented staff.
VO2 Max Testing


Sunday, February 12, 2012
8 a.m. – 5 p.m. – Winter Training Facility (WTF)

Endurance Monster will be at the WTF on Sunday February 12th to perform a full day of VO2 testing for CNY Tri members.
VO2 is the single most critical factor that determines the benefit of aerobic exercise intensity.  How hard you work will dictate how you will perform at a given distance.  VO2max testing is a test to determine your maximal oxygen consumption or how efficiently your body uses oxygen.  Another important finding from the test is your maximal heart rate and aerobic threshold.  Knowing your maximal heart rate and aerobic threshold allows you to set up accurate training zones based on these values.  At aerobic threshold, the body is recruiting almost all of the slow-twitch muscle fibers, but not yet recruiting any of the fast twitch fibers. This is considered the fat burning zone. Most athletes, without the benefit of physiological testing, overestimate this intensity.  By completing a VO2 max test you will be able to train with a purpose and improve performance.
Appointments will be on a first scheduled basis, there are 11 slots for Sunday the 12th starting at 8am.  The cost will be $100 per test (discounted from our normal $125 price).  Please call our store at 315-685-6858 to schedule your time slot.  If the 12th fills up then we will do a second round of testing on Sunday February 19th.  If either of these dates does not work for you, testing is also offered any Monday through Friday at the Endurance Monster in Skaneateles.  Just call to make an appointment or visit our website for more information at
Understanding Your Bike and Your Rights


Sunday, February 19, 2012

12:30 p.m. – Fleet Feet Community Room

RSVP to membership <at> by Thursday, Feb., 16th

FREE for current members

Do you know what a Dropout or a Braze on Derailleur hanger is? Do you know how to keep your bike in great condition? If not, this clinic is for you! Bill Tamiso II from Advance Cyclery will cover all the parts on a bike to help you keep your investment in great shape. Bill has worked for Advance Cyclery for 19 years, and is proud to manage the upstairs road and triathlon performance center. Bill has worked with some of the best suppliers to carry great products demanded by serious as well as recreational athletes. You will not only walk out of this workshop wiser, you might even walk out with a cool prize Bill donated to raffle off. *You do not need to bring a bike. > > Are you prepared for your bike ride or run? Most people assume that this question refers to training, or equipment, or plans. But more important than these things is being prepared in the event that something bad happens. Come listen to Ben Rabin, Bike Lawyer, who is an experienced legal advocate for bicyclists and athletes. Ben will give you advice so that you are not financially stranded after a bicycle or running accident. He will also go through some of the laws that are specific to bicyclists and pedestrians (runners) that everyone should be aware of.

Introduction to Shifting


Sunday, February 26, 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.

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>
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).

Member Profile

Name:  Richard Gardner

Tell us about yourself.

I was born and raised in the Washington D.C. area. Went to Hiram College in Ohio and followed a relationship to Syracuse. That relationship ended but I’m still here 37 years later. I never really figured out what I wanted to do for a living but have been working in human services in one form or another since graduation.

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

In 1976 I joined the YMCA in downtown Syracuse. I ran on the track there and one day saw a poster for a marathon and 5 and 3/4 mile race in Liverpool. I ran my first road race in May (the 5 and 3/4 miles) and from there worked my way up to marathons which I did for a few years until overuse injuries caught up with me, so I could no longer do the training required of running marathons.  Triathlons were just coming into being and I liked the idea of still being able to do something that might take a few hours but didn’t require as much running.

Who is your Hero?

I went to an alternative high school in Washington D.C started by a couple concerned with the public educational system. They struggled for years to keep the school economically viable but always maintained their idealism and integrity throughout. They are probably the people I admire most.

What is your athletic background?

I ran off and on, on my own throughout high school and college. After joining the YMCA (as mentioned above) I became more serious about working on my endurance while running. An article in Runner’s World taught me how to train for a marathon. I ran 7 marathons (3:21:36 PR Marine Corp Marathon, 1982) before injuries took their toll. I don’t know how many triathlons I’ve done since then, probably 2 to 4 a year.

I did my first Ironman in 2006 at age 54.

What are your Triathlon strengths and weaknesses?

When I started, running was my strength.  Awhile later swimming and then biking became my relative strengths. As I approach my 60th birthday everything seems like a weakness.

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

There used to be a relay race at Long Branch Park called “The Incredible Journey”. It was a run, bike, canoe format. I think it was 1981 when some friends asked me if I would be their runner. After participating on teams a few times I decided to try it by myself. I think that was my first triathlon although I also participated in the YMCA Triathlon (now held at Green Lakes) when it was held at Onondaga Community College. The swim was held in the pool so only 16 swimmers could start at a time. Waves started every half hour for three or four (or more?) hours. The bike leg was five miles and involved riding around the perimeter of the campus three times. The 2 mile run was a convoluted course on campus.

What is your favorite race and why?

I’ve done the Tupper Lake Tinman 7 or 8 times. I enjoy the course, it’s always a well run race, and it’s nice to spend a few days in the Adirondacks.

What was your worst race and why?

I got two flat tires during the 2nd running of the Musselman. I was ready to quit after the 2nd flat but a friend came by on a motorcycle, helped me out, and encouraged me to finish.

What are this year’s goals?

I’m a little up in the air here. Two years ago I had my aortic valve and upper aorta replaced. I thought I was good to go for any racing I wanted to do but this past Fall my cardiologist told me he wanted me to exercise at more “reasonable” levels meaning nothing longer than sprint triathlons. I’ve been in the process of getting 2nd and 3rd opinions since then. Hopefully, I’ll get the go ahead to do something more in which case I’d like to do a couple more sprints and maybe Musselman again.

In five years you hope to … : be retired and freed up to travel and pursue other interests I haven’t had time for.

Something most people don’t know about you:

My picture once appeared in Penthouse Magazine. (Ask me about it, it’s not what you’d think.)

The Arvigo Technique of Maya Abdominal Massage Therapy for Athletes

Maya Abdominal Massage Therapy is a non-invasive, external massage technique that focuses on guiding internal abdominal organs into their proper position.  The technique helps with a number of issues including lymphatic and circulatory congestion in the abdomen, poor alignment of pelvic bones, and chronic muscle spasms around the low back & sacrum.

Circulatory & lymph:

The blockage of the flow of fluid in and out of the abdominal region is the main cause of a displaced uterus and congested prostate.  Any distortion in the uterine placement or prostate size can result in a decrease of blood flow to the organs.  Lymph can be restricted by compression from organs and contraction of muscles.

Pelvic bone alignment:

For women, a major cause of uterine displacement is from running on cement surfaces.  The feet repeatedly striking a hard surface, pulls uterine ligaments downward and forward, causing weak pelvic floor muscles.  These ligaments can be stretched to their maximum tolerance in just one running session.  For both men and women, if the pelvis is displaced, it can lead to issues with IT band syndrome and knee pain.

Chronic muscle spasms in the lower back:

Over-worked and fatigued muscles and ligaments around the lumbar and sacral areas can result in painful spasms and a lack of mobility.  The descending thoracic artery passes through the diaphragm where it breaks into smaller arteries to supply the lower back and sacrum with oxygenated blood to promote normal function, movement, and prevent pain and stiffness.  The diaphragm has ligament attachments to L1-L4.  When the diaphragm is constricted, it will decrease the spaces between the lumbar vertebrae, thus tightening the surrounding muscles and impeding the flow of arterial and venous blood.  Not every cause of lower backache can be attributed to a tight abdomen, but every backache will be improved with this technique.

What makes this technique unique is that you are taught a 5 minute self care routine to be done daily.  The biggest changes come from daily self-care and roughly 3-4 massage sessions.  Some of my clients have noticed changes in a few weeks and others, a few months.  However, the combination of self-care and Maya Abdominal Massage Therapy will give the athlete the best outcome.

For more information about this massage technique, please contact:

Erika Lutwin, LMT, Certified Maya Abdominal Therapist

4317 E. Genesee St, Suite 101 DeWitt, NY 13214

315.317.0588 erikalutwin <at>

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

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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