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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April 2011 Newsletter

Published: April 2, 2011 •

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
April 2011 – Issue 26
In This Issue
Board Members
Board Meeting
Letter from the President
Winter Training Facility
Cazenovia Triathlon
Du Tri the Hills
Du/Tri Training Series
Coaching Corner
Member Profile
Website Updates
2011 Race Dates
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 Galetta

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:
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).

April Board Meeting
The Board of Directors will be meeting Tuesday, April 5th at Panera in Cicero.
If you are interested in attending, email the board at: to let us know you’ll be joining us!
Letter from the President

Hi Club,

We held our first fundraiser this past weekend at the WTF. While it was great to see some new faces and their excitement about the new training opportunities  they have, we were disappointed at that turnout, or lack thereof. Those that came had a great time, got in a good workout, and walked away with some very nice prizes! Some of us were fortunate to be on the receiving end of a massage by Tiffany!

We are in the WTF until the end of April. Why, you ask, because the nicer weather is coming? Well, because this is Central New York, and I don’t know about you, but riding in cold, rainy weather is not my idea of fun. Cold is ok, rainy is ok, but cold and rainy is not ok.

Reserve Sunday April 10 for the Onondaga Cycling Club Bike Fair at Bella Domani. Topics to be included are:

Maintenance (provided by local bike shops):
– how to fix a flat
– how to adjust a derailleur
– carbon care and torque wrench usage
– what to check before each ride
– bike fit

– time trialing
– mountain biking
– training
– racing (men and women)
– cyclocross racing
– riding cross the U.S.
– overseas touring

OCC Events
– bike advocacy
– intro to OCC
– annual vacation ride
– Tuesday Night Training Series
– Tuesday Night Time Trials

Check out the OCC website ( for more details.

Stay tuned for official announcements pertaining to the duathlon/triathlon series at Jamesville and Oneida Shores, along with the OCC Time Trials. We also have 3 Saturday morning open water swims scheduled (6/18, 7/23, 8/27). The course will be the Syracuse 70.3 version, with a shorter cutoff if you’re not inclined to try the whole distance yet.

If there is interest, we will start our Monday evening tempo/interval runs at the SU track after the WTF closes. Don’t worry, it will not stay closed long. As you know, November 1 will be here before you know it! That’s right, we’ll start up again on 11/1/11 (at 11:11 am?) (cool, huh??).

Ok, enough babbling!

Train hard, train smart,


Winter Training Facility

The Winter Training Facility in the Dicks’ Sporting Goods wing of Shoppingtown Mall will remain open for the month of April!

We have plenty of brand new trainers, and great video and sound equipment, so this is a great place to get in your cycling training and a little socializing with your fellow Tri club and OCC members.  Check out the WTF link on the home page of for complete details and a schedule.

2011 WTF 2

2011 Cazenovia Triathlon

Cazenovia Triathalon News:

Caz Tri will be half-way to a sell out by month’s end! Also at the end of April there will be an increase in the entry fee, so if you’re on the fence you should register soon before you miss out on this great event…. and don’t forget about the discount for registering through the Du Tri the Hills Challenge!

One reason Caz Tri entries are brisk is our race date relative to the Syracuse 70.3. The 5 weeks difference makes Caz a good tune up for the 70.3. If you think its too close for you, you may want to consider the Aquabike or Relay Tri divisions. Note, this year we’re doing relay awards in Male, Female and Co – ed divisions.

The recent Caz Tri Race Committee meeting saw several new faces which bodes well for this year’s event as well as down the road. The new Committee will be bringing tech tees to this years race as well as improved transition area layout & flow, bigger goodies bags and other upgrades.

For all you CNY Tri members clamoring to volunteer for race day we’ll be rolling out an online sign-up module soon as well.

Caz Tri registration link:

Du Tri the Hills Challenge registration link:

Looking forward to seeing you August 14, 2011 in Caz,

The 2011 Caz Tri Race Committee

Questions? contact:

Du Tri the Hills Challenge
Du Tri the Hills

**NEW** Du Tri the Hills Challenge!

This is a 3 race challenge including:

  • Du the Lakes Duathalon – May 7th
  • Cazenovia Triathalon – August 14th
  • Cazenovia Hillbender October 1st

If you enter for the entire series at once, you will get discounted entries to all three races!

For more information click here: Du Tri the Hills Challenge



Sunday June 26th – Tri-Oswego

BRAND NEW race on the calendar!  Look out, this is going to be a fantastic event!  Both Sprint and Olympic distances offered.  The race will involve a whole weekend of activities for kids and families – registration now available!

Check out for more information!

Humane Association of CNY – Bakesale

Humane Assoc of CNY

The Humane Association of CNY will be holding a Bakesale at Shoppingtown Mall on April 16, 2011 from 9 am to 7 pm.  They will be on the second floor, outside of Macy’s – please stop by and support the CNY Humane Association!

Humane Assoc. Bakesale

Jamesville Beach – Summer Du/Tri Training Series!

That’s right! One of the biggest attractions of the Tri Club will be starting up on May 4th!!

The dates for Jamesville Beach Du/Tri Training series are from May 4th to Aug 24th 2011.  The end of season triathlon and picnic will be held on August 28th at 9:00 am at the Sandpiper pavilion with the kids tri to follow at 11:00AM.

We will have duathlons on May 4th, 11th, 18th, 25th, and June 1st. Our first tri for the season will on the 8th of June. Registration starts at 5:15 to 5:30PM the series will start
at 6:00pm every Wednesday at Jamesville Beach which is located off Apulia Road 2 miles from the village of Jamesville.

In order to run the training series successfully, VOLUNTEERS are NEEDED!!  Please consider signing up to help at least once during the summer to allow us to keep this training series running.  The various positions and duties are listed below:

Procedures and Volunteer Positions for the Jamesville Beach Du/Tri Summer Training Series:

Check in starts at around 5:15PM. Event will start promptly at 6:00PM with the swim first.

Coordinator of Check in/out:

Highlight individuals name with marks-a-lot pen. Tell individuals that they must check back in after they have completed the event even if they did only one leg of training. If people arrive late the check in/out coordinator will bring master list down to the beach and an announcement will be made to catch anybody who did not sign in. Everybody must be accounted for – this is a safety measure so that we can continue to use Jamesville and Oneida for training.

Note: If individual does not appear on membership master list ask them if they signed up for membership in CNY Tri club recently if not tell them they can only do Jamesville or Oneida Shores once each before they have to join the Tri Club if they want to continue doing training sessions. Cost is $25.00 dollars for the year.

Bike Rack Set-Up:

Individuals who are assigned to set up the bike racks please do so. Also put carpet down over access roads leading up from beach to transition bike area.

Swim counters:

There will be two each swim counters at the beach verifying the number of swimmers that enter the water. Swim counters will also notify lifeguards as to how many will be making more than one swim lap either for 400M or 600M.

Volunteer Coordinator:

Check off people who have volunteered for the evening as they arrive.

Bike Spotter(s):

At around 5:45 to 5:50 director of du/tri series will briefly cover the bike course and the run course and at that time the bike spotter(s) will put four signs out stating “CAUTION race in progress” two at the start point on Apulia Road, each sign facing respective traffic directions and two more signs at turnaround facing their respective traffic directions. Also one more sign with arrow pointing to the left with the word “BIKERS” at the top of the road leading out of the bike transition area on Manor Park Drive. All these signs are the responsibility of bike spotter(s) team. After the last biker passes the turnaround, bike spotter(s) can then up pick signs to be put in the storage area.

Note: Bike spotters will make a sweep of the bike course to look for any bikers who have broken down and/or need assistance or a ride back to Jamesville Beach.

Tear-down of Du/Tri Series:

After individuals have completed training please take your bike off the bike rack and bring it to your car and return to help break down the equipment, bike racks, pick up swim carpets, run course cones, etc and return these items to the storage area – many hands make for light work for everybody.

This club in totally run and operated by its member-volunteers.

To date we have almost 600 certified members. With that many members, each member only needs to volunteer once during a season to allow us to run the du/tri series if everyone participates.

Coaching Corner

We didn’t recieve a question this month for the Coach – if you have a question, please submit it!  I’m sure we have questions out there that need answering and I’m sure that many others in the club  have the same question as you!!  The more questions submitted, the more informative we can make our newsletter!

If you have a question to submit, please contact either Karen or Eric at their email addresses listed below!

Do you have a question for the Coach??

If you have a coaching question that you would like answered in the next edition of the CNY Tri Club newsletter, please send your question to:

Karen Allen-Turner: or

Eric Prager:

A submitted question will be answered each month!

Karen Allen-Turner and Eric Prager are both USAT Certified Coaches and are co-owners of Engineered Triathletes.  For more information about Karen and Eric and their coaching programs at Engineered Triathletes visit

Member Profile

April 2011 CNY Triathlon Club-Member Profile

Name: Sam Clemence

Tell us about yourself. 2011-04 SClemence

I am originally from Atlanta, Georgia and have been living in Syracuse for 34 winters J–this last one was bad-but it is a great place to live and train! I am a professor of civil and environmental engineering at Syracuse University and am also the adviser to the Syracuse University Triathlon Club.

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

I started participating in triathlons in 1998—I injured my ankle after running the Montreal marathon– since I could not run I decided to give swimming a try. I joined the Syracuse Chargers Masters Swim Club and the coach really helped me to become comfortable in the water and to swim using proper technique-it really helped and I actually won a couple of medals in the Empire State Games! So I encourage anyone who is new to the sport to join a club and learn to swim well! After a few years of swimming I decided to buy a bicycle and sign up for the Green Lakes Triathlon and had a great time!

Who is your Hero?

I have several heroes—Sam Sampere our fearless president who has raised the activities of our club to an outstanding level. Big Jim Mirra the epitome of a great volunteer at Jamesville Beach, Lynn Douglas a great athlete and my training partner for Iron Man Lake Placid, and Keisuke Inoue who rescued me at the Iron Man Lake Placid in 2005-more on that under my worst race.

What is your athletic background?

I was a nerd in high school and ran cross country and track. My only notable achievement was after I finished college and spent six years as a Naval officer —I returned to Atlanta and started running again. A group of us decided to start a 10 Km race in Atlanta in 1969 and we called it the Peachtree Road Race -held on July 4, it is HHH-hot, humid and hilly! There were 110 of us fools in the race the first year. I moved from Atlanta and on the 25th anniversary of the race they invited me back and there were 25,000 runners-two year ago I ran in the 40th anniversary and there were 55,000 fools in the race-I think it is the largest 10 Km race in the US.

What are your Triathlon strengths and weaknesses?

At best I am a fair swimmer, mediocre biker and slow runner-put it all together and you have a happy triathlete – I used to have a running shirt that had on the back -“I may be slow but I am ahead of you!”

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

The Green Lakes Triathlon was my first-a great venue and wonderful race!!-after I came back from the bike leg and before starting the run I was actually brushing my hair (I wanted to look good)-one of my training buddies says “you nitwit the clock is running!” So I learned that the fourth sport in triathlons is the transitions!

What is your favorite race and why?

The Cazenovia Tri and Green Lakes Tri are both excellent races-well organized and challenging courses.

What was your worst race and why?

My worst and best race was Iron Man Lake Placid in 2005. After I signed up for the race a newspaper reporter from the Post Standard called me and asked if she could follow me during the race and write an article about me—that really made me nervous! I asked why she picked me-she said because I was local and old-not encouraging-actually she is a wonderful person and wrote a great article. It turned out to be a hot day–I loved the swim-the bike was tedious-I remember seeing a sign at about 100 miles into the bike course that said “Pain is Temporary-Quitting Lasts Forever”—that kept me going for quite a while. When I started the run course I could hear the announcer calling out finisher’s names—–towards the end of the run it was really dark-so they put glow sticks around our 2011-04 SClemence2necks so a car would not run over us! I was really feeling depressed and about 22 miles into the run-I hear a voice out of the darkness calling, “Sam!” At first I thought it was an angel-but it was K! He had finished the IM and run back out on the course to check on me-can you believe it! He ran along with me for three miles telling me I could finish before the cut off time-it was so inspiring! I finished in 16 hours 58 minutes and 27 seconds—with one minute and 33 seconds to spare-the last person to finish in the cut off time! I collapsed at the finish line and woke up in the medic tent and my wife was chewing me out for over doing it-she was really very supportive —but she said I had the vital signs of someone in a coma-so I decided to end my iron man career!

What are this year’s goals?

We have so many excellent races in CNY this year-I hope to compete in and volunteer in as many as possible! I am so happy to see so many women competing in triathlons-my daughter has signed up for the Iron girl this year—one of my heroes are all the pioneering women who train and compete and have careers and are mothers as well -like Jennifer Corona —- they find the time to enjoy this wonderful sport.

In five years you hope to … : Still be chugging along—please wave as you pass by me J

Something most people don’t know about you:

I was stationed in Spain during my time in the Navy and met my wife-she was a tough Navy nurse and we have been married for forty-four mostly happy years!

Website Updates!

CNY Tri Club Web Site

Have you checked out your Club’s web site lately?

Did you know that links to all the pools available for lap swimming is on the site?

And lots of other training resources listed under the Local Training pull down menu.

Did you know the current and past newsletters are online and also available to print?

Did you want to know who is leading our Club?

Do you know where to get proof of current Club membership? Just click on 2011 CNY Tri Club Members List

Want to get excited about the upcoming season … Check out last year’s photos

2011 Race Dates

May 7, 2011 – DU the Lakes

Run 3 mi, Bike 20 mi, Run 3 mi

(Race 1 of “Du Tri the Hills”)

May 29, 2011 – Cooperstown Sprint Triathlon

Swim 800m, Bike 11.6 mi, Run 3.1 mi

June 11, 2011 – Green Lakes Livestrong Triathlon SOLD OUT!
Swim 0.5 mi, Bike 20 k, Run 5 k

June 26, 2011 – Tri-Oswego

Both Sprint and Olympic distances – USAT Sanctioned

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

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

(Race 2 of “Du Tri the Hills”)

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

Bike 39 mi

(Race 3 of “Du Tri the Hills”)

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

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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