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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July 2011 : Issue 29

Published: July 1, 2011 •

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
July 2011 – Issue 29
In This Issue
Board Meeting
Board Members
Letter from the President
Cazenovia Triathlon
Volunteers Needed
CNY Tri Kids Club
Open Water Swims!
Coaching Corner
Member Profile
Carbs Are Your Friends
Wednesday Night Training
2011 Race Dates
Club Member Race Results
About CNY Tri Club
Quick Links
Board Meeting
Our Board Meetings are held the first Tuesday of each month.  If you are interested in attending, please contact a board member directly or email the board at to find out the time and location.  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
Meghan MacBlane

Vice President

Ken Hammond


Tom Stern

John Austin

Cazenovia Triathlon Director

John Evans

Kelly Covert

Andy D’agati

Mary Jo Galletta

Jim Mirra

Kristin Mullally
Rich O’Neil

Bill Street

Amie Thomas
Newsletter Editor

All members of the Executive Officers and Board of Director’s can be reached at:
Happy Independence Day Everyone!

4th of July

Wishing you and your family and safe and happy 4th of July!

Board Meeting
The Board of Directors meeting is held the first Tuesday of each month. If you are interested in attending, email the board at: for details on time and place!
Letter from the President

Hi club!

What an amazing time to be involved in triathlon, this sport is growing so fast! Just two years ago, our tiny club had about 200 members, last year we grew to about 650, and this season we’re at 933! That ranks us the 5th largest tri club in the U.S. – we’re behind such giants as San Diego, LA, DC, and St. Pete. Congrats to you all! Given the small size of our community and the size of our club, I’m going to proclaim Central New York as the Tri Capital of the U.S.! Let’s really turn this community into a health, fitness, and active lifestyle mecca.

Ok, the exciting part of this note is over, and now it’s time for me to plead, gripe, or whatever. We are a volunteer organization; nobody draws a paycheck, not the Jamesville or Oneida Shores organizers, not the open water swim organizer, and not the Cazenovia Triathlon organizer. With that in mind, we desperately need YOU to volunteer for all of these events if you want them to continue. Don’t think of volunteering as some drudge work you need to fulfill; it can be very fun if not rewarding. Think of all the club members you will have the opportunity to meet face to face, put a name with a face, or watch the evenings events unfold. Please, volunteer and I guarantee you will enjoy the experience. If not, I promise to pay you double!

We will make volunteering easy for you. Simply contact Deborah Armstrong at email: or cell: 315-559-2723.  Simply tell her what event you are volunteering for and the position you wish to take. She will fill out the online spreadsheet. Since many members were not able to edit the volunteer sheet.

As for volunteers for the Caz tri, please contact Rich O’Neil at: He will be putting out a call for volunteers in the very near future.

Our first 1.2 mile open water swim at Jamesville was just a few weeks ago. The weather was perfect and 76 of us entered the water. I am very happy that all 76 swimmers completed the entire course! Congrats to you all! Our next OWS is in a few weeks. I will post an announcement on the tri club listserv asking for RSVPs. Remember, we’re limited to 100 swimmers, so reply early!

The best way to keep current on tri club events or to pose any tri related questions is to sign up for the listserv. The instructions are on the club website – it’s very easy to do. This way, you will not miss any important announcements or opportunities to meet up with clubmates for informal training sessions.

Train hard!


2011 Cazenovia Triathlon

The 11th Annual Cazenovia Triathlon & Aquabike, sponsored by the CNY Triathlon Club will be held on Sunday August 14, 2011!

Two race distances in two disciplines will be held again this year!  Sprint & Intermediate Triathlon and Aquabike, as well as the Hoffman Road Hill Climb, a novice swim wave (Sprint Tri only) and an Open Wave Race within the Intermediate Tri.   Want more information?  Visit:!

Register Now:

Looking forward to seeing you Sunday August 14, 2011 in Lakeside Park!

The 2011 Caz Tri Race Committee

Questions? contact:

Do you love coming out to Jamesville or Oneida Shores on Wednesday nights to train for your triathlons?  Do you love meeting all of the new club members and reconnecting with old friends while we swim, bike and run?  If you do, we need you to volunteer to keep this great training series going!
The Wednesday night training series (and all club activities, including this newsletter…) are available to club members because of your fellow club members taking the initiative to step up and volunteer!
We have over 900 members in the club this year, and the numbers keep increasing – we need everyone to pitch in and do their part to keep the club and all of our fun activites going!
Volunteering is easy, we ask that you go to the Tri Club website and click on the volunteer link or click on the link here:  On the volunteer page, you will see 2 links – one for Oneida Shores and one for Jamesville.  Simply click on the link and sign up for one of the jobs listed.
We only need members to sign up for one of the listed jobs for one week to keep this going, so please pitch in and do your part!  See you there!
CNY Tri Kids Club
Kids Tri

The Kids Tri Club has really exploded this summer.  We have had 40 plus kids participating in mini-triathlons the past two weeks.  It is amazing to see how quickly they have picked up these skills.

The Kids Tri Club takes place at Green Lakes State Park on Monday nights at 7:15pm.  Kids between the ages of 7-12 can come and learn the basics of a Triathlon.

We will be meeting again on July 11th, July 25th, August 1st, August 15th, and our end of the season RACE will be held at Jamesville Beach on August 28th.  Our number one goal is for the kids to have FUN!!! So grab your kids and have them particpate in the newest club in CNY for kids.  If you are interested or want more information contact:

Mary Jo Galletta or

Kristen Roe


PodiumDid you win an age group or overall award at a race recently?  We’d like to hear about it and share it with your fellow club members. We will be starting a monthly feature in the newsletter called “PODIUM” where we can brag about your accomplishments to the world for you, or at least to your fellow club members. So don’t be shy or modest, send in your times and the award you won, and the race you participated in to:

To get things rolling, let’s recognize Mike Corona for being the overall winner at the Livestrong at the YMCA Green Lakes Triathlon in a time of 1:01:54. If that wasn’t impressive enough, consider that Mike beat the fastest relay team by 52 seconds all by himself. Way to go, Mike!

Open Water Swims!

Open Water Swim

Our next open water swim at Jamesville Beachwill be on Saturday July 23rd, we’ll be setting up the 1.2 mile long swim from the Syracuse 70.3 course.

The cost is $5.   Check in is at 8, swim starts at 9. We will be limiting the number of swimmers to 100.

Our final open water swim will be held on August 27th. 

Coaching Corner

Remember the Whys

by Kelly Covert

Usually in a hard race – which, let’s face it, most races are hard – I always have a moment when my mind says to me, “Why am I doing this?”  It’s usually during the run, and I’ve learned that if I don’t have an answer at the ready that voice begins to take over.  It usually says something like, “This is ridiculous! Why in the world would you want to make yourself feel this way? And you actually paid money for this? You are never going to win anyway, why are you trying so hard?”

Yep, my brain is like a very, very mean “friend.”  You know what I’m talking about.

I have found that in these moments it is very convenient to have an answer or two at the ready.  This is what I call “Remembering the Whys.”

Everyone’s “whys” are a little bit different. You might be racing to celebrate a milestone in your life like turning 40, or losing a big amount of weight.  It could be the start of a new journey of health and fitness in your life.  You might be racing to honor a loved one who has passed or to rejoice in the health of someone who has not.  You might be racing to raise money for a cause that is near to your heart.  You could be racing to celebrate friendship, which is actually a way of saying, “my friend made me do this.”  You could be racing to set an example for your kids or to prove to yourself that you are capable of more than you thought.

No matter what your “whys” are, if you know them you can answer that question when your brain asks it during the hardest part of the race.  For some the hardest part is starting, setting foot in that water, or toeing the start line, or your time might come when you are getting passed on that super hard hill, or during the run when your head feels like it is about to explode and your legs are screaming.

But when that ugly voice asks the question, be ready.  Remember the whys.

Kelly Covert is a CNY Tri Club Board Member and a coach at the North Area Family YMCA.  Kelly maintains a blog at and can be contacted at:

Member Profile

July 2011 CNY Triathlon Club-Member Profile 2011-07 Member profile 2

Name: Barbara Yuhas

Tell us about yourself. I am the aquatics coordinator for the downtown YMCA. I am a total immersion swim coach and work regularly with triathletes. I am also a student at2011-07 Member Profile Yuhas Upstate Medical University. I keep busy!

How long have you been involved in Triathlon and what made you take it up? This is my second year doing triathlons. I have only done sprint distances (so far…). I got into it through the YMCA. I was not a fit kid. I was a couch potato. I swam all throughout school, but was kind of a ‘fat kid’. As an adult I wanted to change that about myself. I wanted to be an outdoors person and take advantage of my ability to do physical things. This summer I have planned more open water swim distance events than triathlons because I am painfully slow on land.

Who is your Hero? I don’t specifically recognize one person as my hero. Although, I look up to beginner triathletes (or swimmers) because I see a little of myself in them; they are people who strive to be better.

What is your athletic background? I am not an athlete, but I try to be. Swimming was as close to having an athletic background as I got. I did swim 25 miles a week in high school.

What are your Triathlon strengths and weaknesses?

Strengths: distance swimming while staying fairly relaxed. I pride myself on e2011-07 Member Profileffortless swimming and that is what I teach and preach. Zen swimming.

Weaknesses: running is very difficult for me. I find running very boring. I have always envied people who enjoy running because you can do it anywhere and it doesn’t rely on a pool.

What was your first triathlon and what do you remember most? Green Lakes Sprint Triathlon 2010. I remember that I swam a comfortable swim. I got on land and was passed by what felt like 200 people. There was a senior division man who blew past me on the run. I was slow!

What is your favorite race and why? I can only speak of the Green Lakes Triathlon. I love that it is beginner friendly, but I hate those hills. If you have completed that tri, you can relate I’m sure.

What was your worst race and why? N/A. I am not a competitor. I just love setting goals and finishing races.

2011-07 member profile 4What are this year’s goals? I am doing the 70.3 as a relay. My goal is 1.2 mile swim in 30 minutes. I have to shave off 6 minutes.

In five years you hope to … : Be a runner and enjoy it.

Something most people don’t know about you: I played in a band for 7 years that was signed to a big underground label and toured internationally… A punk band. Haha, if you want to know the name and watch our YouTube videos come meet me. This is my way of making training friends.

Carbs Are Your Friends – Part 1

Carbs are your Friends Part I: Complex Carbohydrates

By Shannon Morehouse, MA, CHHC

As an endurance athlete, you probably have some knowledge about the importance of carbohydrates in your diet. After all, there must be a reason why so many of the major races you compete in host pasta dinners the night before your big day, right? Truthfully speaking, I’m not a big fan of pasta dinners for race fueling. I classify pasta as a simple carbohydrate; it’s made from refined grains (usually some form of wheat flour) and simple carbohydrates do not stick around in your system too long. For the purposes of fueling, you want something that will energize you and feed your muscles and mind for miles and miles (especially you ironman fanatics).

Complex Carbs are basically sugars bonded together to form a chain. Because digestive enzymes have to break the chain into individual sugars for absorption through the intestines, the digestion of complex carbohydrates takes quite some time. This is a good thing for endurance athletes! The slow absorption of sugars provides us with a steady supply of energy and limits the amount of sugar converted into fat and stored! Some excellent complex carbs include: quinoa, millet, brown rice, wild rice, steel cut oats, and beans/legumes. Mix some protein with simpler carbohydrates to fool your body into thinking you are having complex carbohydrates (example: soba noodles with tahini sauce or potatoes with hummus). As a fueling mechanism (the night before a big race or intense training session), these choices will keep glucose in your system and load up your muscles with plenty of glycogen, preventing you from bonking.

Keep in mind though that it’s critical to eat complex carbohydrates daily, not just before big races. Complex carbs are generally loaded with fiber, antioxidants, b-vitamins, and trace minerals, which will help you recover from the stress workouts put on your body!

2011-07 Carbs are your friendTo give three complex carbs a shot in one meal, try my better-than-rice-and beans recipe! You can find millet and quinoa in the bulk section of Wegmans or Natur-Tyme. I recommend the Eden brand of Aduki beans (Eden is one of the few food companies that does not use BPA in the linings of their cans). You can find Eden Aduki beans at Natur-Tyme or in the organic section of Wegmans.

Don’t worry; there are some good things about simple carbohydrates, which I will reveal in the next CNY Triathlon e-newsletter.

Shannon Morehouse is a member of the CNY-Triathlon Club and has been an endurance athlete for over 20 years. As a certified holistic health counselor and a health scientist, she has written for major national publications including Rodale’s off-shoot of Men’s Health: Best Life Magazine. Locally, she heads up Natur-Tyme’s monthly print newsletter as well as the monthly publication for their sister company (NEEDS). She and her husband Brent promote health and wellness through their company, Morehouse HFC. For frequent fitness and nutrition tips, “like” the Morehouse HFC facebook page.

Wednesday Night Training Series

Approaching 500 new members this year, we thought it would be a good idea to go over some ground rules for the Wednesday night Training Series conducted at both Jamesville and Oneida Shores. This is a good review for all of us so we keep safe and can pass on good practices to our newer triathletes.

First, we would like to emphasize that Wednesday nights are training events. Experienced athletes are there for training and can answer any questions you may have as you set up your equipment for the night. Beginners can proceed at their own pace. It is each athlete’s responsibility to review and understand the courses ahead of time. We have a quick description of the course before the event, just like a race would, but just as in a race, you must know the courses before starting that night.  For reference please see the links below for course maps:




To lower your anxiety, remember, if you are swimming with a wet suit on you cannot sink. If you get anxious along most of the swim courses (especially Oneida Shores) you can just stop and stand. The lifeguards will be looking for anyone stopping to give help and lend them a hand or noodle for reassurance as needed.

The race directors are busy from 5 to 6 pm setting up and briefing volunteers. They will be briefing the athletes prior to 6 pm start. Plan on arriving prior to 5:30. Those athletes showing up at 5:45 to 6 may be turned away based on the discretion of the Race Director(s). If the Race Director(s) do not have sufficient volunteer support, they may have to cancel the night’s activities. You need to volunteer during the season to keep the series alive.

We enforce rules for liability, safety and education. A paraphrased rules of the road for CNY Triathlon Club, NY State Vehicle Law and USA Triathlon rules is included at the bottom of this article. At our training events, you get the chance to practice the triathlon experience in a non pressured environment while rubbing shoulders with varying levels of triathletes. Pass on your experiences and ideas with each other. As a group we need to police and encourage each other.

Volunteers will spot out traffic on the bike course. It is your responsibility to avoid traffic conflicts. The bike leg is not a social ride. The Club has riders from 10 mph to 25 mph passing each other while sharing the road with vehicles at 35-55+ mph along the courses.  We are obliged to follow rules of the road and the USA Triathlon rules that provide the group liability protection. Please do not ride next to another rider, keep right as much as possible, pass on the left announcing your pass, and keep two bike lengths behind when not passing. IF someone is not abiding by these rules, please let them know so they understand the rules and abide by them. It is the group’s responsibility. And passing riders remember to call out “PASSING ON YOUR LEFT” to other riders or pedestrians.

If you a beginner and are not ready to train for the entire event, just complete what you can on that night. You must protect yourself, others and the continued opportunity to conduct these Wednesday night training events. Be courteous to each other, drivers and neighbors along the way.

Remember the rules:

CNY Triathlon Club Requirements to participate in this summer training series are:

1) You must be a paid annual member of our club, CNY Triathlon Club.

2) Wear a Bike Helmet, strapped, when riding on the bike course or event area.

3) No Headphones allowed when on roads either riding or running.

4) You must sign in before starting and sign out before leaving by 8 pm.

NY State Vehicle & Traffic Law Article 34, Section 1234

§ 1234. Riding on roadways, shoulders, bicycle lanes.

(a) Upon all roadways, shall be driven either on a usable bicycle lane or, if not provided, near the right-hand edge or shoulder. Shall prevent undue interference with the flow of traffic except when preparing for a left turn or when reasonably necessary to avoid conditions that would make it unsafe to continue along near the right-hand curb or edge. Conditions to be taken into consideration include fixed or moving objects, vehicles, bicycles, in-line skates, pedestrians, animals, surface hazards or traffic lanes too narrow for a bicycle and a vehicle to travel safely side-by-side within the lane.

(b) Persons riding shall not ride more than two abreast … except that when passing a vehicle, or when being overtaken by a vehicle shall ride single file. (c) Any person operating a bicycle or skating or gliding on in-line skates who is entering the roadway from a private road, driveway, alley or over a curb shall come to a full stop before entering the roadway.

USA Triathlon Rules:

Do Not Draft–keep at least three bike lengths of clear space between you and the cyclist in front. If you move into the zone, you must pass within 15 seconds.

Position–keep to the right hand side of the lane of travel unless passing.

Do Not Block–riding on the left side of the lane without passing anyone and interfering with other cyclists attempting to pass.

Overtaken–once passed, you must immediately exit the draft zone from the rear, before attempting to pass again.


2011 Race Dates

July 3, 2011 – Owascoman Sprint

1000-Yard Swim,  14-Mile Bike, 3.1-Mile Run

July 9, 2011 – Henderson Harbor

600-Meter Swim,  15.5-Mile Bike, 4-Mile Run

July 31, 2011 – Lake Delta

Both Sprint and Olympic distances – USAT Sanctioned

August 7, 2011 – Cayuga Lake – SOLD OUT!
Both Sprint and Olympic distances – USAT Sanctioned

August 7, 2011 – Iron Girl Triathlon – SOLD OUT!
Swim 600m, Bike 30k, Run 5k

August 7, 2011 – Lyme Sprint Triathlon

Swim 600m or 3 mile kayak/canoe, Bike 17.6mi, Run 4mi

August 14, 2011 – Cazenovia Triathlon
Both Sprint and Intermediate Distances offered!

September 3, 2011 – Skinnyman Triathlon

Swim 800m, Bike 14 mi, Run 3 mi

September 18, 2011 – Syracuse Ironman 70.3

Swim 1.2 mi, Bike 56 mi, Run 13.1 mi

October 1, 2011 – Cazenovia Hillbender Fall Classic

Club Member Race Results

We’ve had a number of club members compete in recent triathlons – the results are below…

Congrats to All the CNY Triathlon Club Triathletes!!!

TupperLake Tinman 70.3

David Burger 10th OA, 4/90 AG- 4:21:40

Keisuke Inoue- 4:44:04

Amanda Hatfield- 5:14:06

Jason Petit- 5:18:05

Ted Kiteveles – 5:21:01

Joe Thiel- 5:26:46

Monique Cuyler-4th AG 40-44; 5:31:40

Anne Marie Lozito- 5th AG 40-44; 5:32:05

Seth Torrice- 5:32:26

Jamie Campbell- 5:36:18

Kurt Allen- 5:41:34

Steve McCormick- 6:19:52

Robin Cottrell- 3rd AG 50-54; 6:28:58

Kris Allen- (FIRST 70.3!!!)- 6:58:24

Sprint Tinman

John Savage- 39th OA- 2:22:05

Chris Read- 2:51:34

Russ Logalbo- 3:01:32

David Urciuoli- 3:08:10

Tri-Oswego Intermediate Triathlon

Josh Molinari- 1st AG 30-34; 2:24:33

Eric Hinman-2nd AG 30-34; 2:25:14

Sean Severence- 1st AG 40-44; 2:25:45

Luke Laczak- 2nd AG 25-29; 2:26:31

Mark Machell- 3rd AG 25-29; 2:27:23

Jeff Derx- 1st AG 45-49; 2:28:23

Ken Hammond- 2:29:36

Dan Wnorowski- 2nd AG 50-54; 2:41:39

Lori Ann Voight-1st AG 45-49; 2:46:38

Heather Hudson-1st AG 30-34; 2:47:45

Kristin Mullally- 3rd AG 30-34; 2:50:24

James Schuler- 2:51:39

Alan Warren- 2:52:42

Michael Brookins- 2nd AG 40-44; 2:53:26

Steven Moeller- 2:54:17

Beth Foederer- 2nd AG 40-44; 2:58:52

Don Healy-1st AG 60-64; 2:58:52

Andrea Bessel- 3:05:51

Sean Gavigan- 3:13:46

Jolene Todd- 3:36:22

Elaine Henning-

TRI-Oswego Sprint Triathlon

Jim Bright- 2nd OVERALL male; 1:09:51

Doug Carbino- 3rd OVERALL male; 1:12:26

Reem Jishi-2nd OVERALL female; 1:15:46

Joe Pellitiere- 1st AG 45-49; 1:16:35

Betsy Nicol-1st AG 50-54; 1:21:18

Dana Eells- 2nd AG 30-34; 1:22:00

Scott Kominski- 1:25:56

Suzanne Craybas-1:28:53

Eilleen Clinton-2nd AG 50-54; 1:30:07

Erin Tiffany-3rd AG 25-29; 1:31:35

Gina Burrows- 2nd AG 45-49; 1:32:06

Beth Lancer- 1:32:06

Kelly Flaherty-3rd AG 40-44; 1:32:26

Colleen Farrell-1:36:49

Andrew Basner-1:37:07

Mindy Lu Gaffney-1st AG 55-59; 1:38:27

Wendy Marsh- 1:40:34

Ruth Ripley-1st AG 60-64; 1:45:06

George Broadwell- 1st AG 65-99; 1:45:16

Mary Ryan- 1:47:41

Christina Watson-1:59:34

Michele Catania-2:05:19

Colleen Saxby -2:20:51

Karen Simmons-2:26:54

You are all Winners!!!! Congrats!!

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

Amie Thomas,
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 12314

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).

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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