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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January 2011 : Issue 23

Published: January 1, 2011 •

2011-01 CNY Tri Newsletter.pdf

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
January 2011 – Issue 23
In This Issue
Board Members
Message from the President
NEW CNY Tri Club Indoor Training Facility
USAT National Competition
Cazenovia Triathlon
Iron Girl Syracuse
Coaching Corner
Member Profile
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!
National Aqua ServiceOur 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

Physical Therapy & Fitness

National Aqua Service
National Aquatic Service

Onondaga Cycling
Onondaga Cycling Club

Syracuse Bicycle

Board Members
Sam Sampere

Vice President
Brad Crosby

Ken Hammond

Tom Stern

Director (Odd Year)

Bill Street

Director (Even Year)

Jim Mirra

Director (Even Year)
John Evans

Cazenovia Triathlon Director
John Austin
Volunteer Coordinator

Rich O’Neil

Apparel Coordinator

Ann Austin

Director – Jamesville Beach Volunteers

Kelly Covert

Director - PR Coordinator

Kristin Mullally

Director at Large

Cheryl Pusztai

Director at Large

Andy D’agati

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).

Best Wishes for a Happy and Healthy 2011!

New Year 2011

Message from the President

Hi all,

I hope this newsletter finds you well and not to fattened up after the holiday season. In case you are, then please join us on January 1, 2011 (1/1/11) for an 8:30 am trainer class to start the year off on the right foot. Kelly Covert is going to ease us into the New Year with a not so difficult workout, which is good for those of you with hangovers.

Bring your bike to Shoppingtown and pop it into one of the club’s new Kurt Kinetic Road Machine trainers. We currently have 25 and another 25 are on back order. Our space is the old Gerber Music if you remember that far back. It’s in the Sears wing nestled between Jay’s Golf and the Kung Fu studio near the stairs/ramp.

There are two good places to park. One is in the garage close to Sears. Just go into the mall (not Sears) entrance and take the escalator up. Walk down the long hallway and continue straight across and you will wander right into our space.

You can also park behind Dick’s Sporting Goods. Our entrance is just to the right of the very large green cardboard compactor.  Parking is limited there, so it’s first-come-first-serve.

We need to give special thanks to Dan Wnorowski, the Onondaga Cycling Club, Syracuse Bicycle, Bike Loft, as well as Advance Cyclery, the Bikery, and Bicycle Alley. They all played a role in getting this venture off the ground. Thank you thank you thank you many times over!

You will soon see a regular schedule posted on the google group and the club website. These sessions will either be instructor led or simply a DVD workout. DVD choice will be up to the instructor of the day.

We are not doing so well in the National Challenge Competition. If you are working out, log your miles at USAT (send an e-mail to

for login info) so we can win some prizes!!

Happy New Year,


**NEW** CNY Triathlon Club Indoor Training Facility

The CNY Tri Club will be opening the Central New York Triathlon Club Indoor Training Facility (CNYTCITF) January 1, 2011!
New Year 2011 Odometer

It’s no question that the snow and ice that makes CNY winters infamous can make the spring seem like a far away dream, but before you know it, the snow will be melting and you will want to be ready to hit the road on your bike!

To help you stay in shape and get ready for the upcoming race season we have rented a space in Shoppingtown mall for an Indoor Training Facility.  There will be 50 Kurt Kinetic Road Machine trainers for you to pop your bikes in and do a workout. We will host numerous workouts per week. Some will simply be Spinerval or similar workouts, others will be instructor led.

Stay tuned for more details on this exciting development! This wouldn’t be possible without the help of our local bike shops, so please visit and thank them for their continued support!

In order to participate, you must be a 2011 club member. If you are not yet a member, or have not yet renewed your membership, you can do so at Click here to register: 2011 CNY Tri Club Membership Registration.
USAT National Challenge Competition


Reminder – USAT National Challenge Competition – let’s keep going!

We’re entering month #2 of the competition and we hope you are logging all your training miles and entering them into the competition. We want to show the rest of the USA what the CNY Tri Club is made of! If you do not have the login yet, or need a reminder – feel free to email Sam at! You are able to update your file as convenient for you – daily, weekly etc.

December was swimming, and now we’re moving onto biking in January. Collectively the club needs to log 7,500 miles on the bike – it shouldn’t be hard if we all contribute, especially since the club is opening the Indoor Training Facility at Shoppingtown on 1/1/11!

Recognition will also be given to the first club to reach the benchmark mileage for each session and Overall Combined Mileage for a club at the end of the three months. For more information: USAT National Challenge Competition

2011 Cazenovia Triathlon Registration Opens January 3rd!

Registration for The 11th Annual Cazenovia Triathlon & Aquabike on Sunday August 14, 2011 will open Monday January 3, 2011 at 12:00 AM. Registration is at

This year’s Caz Tri will be 2 race distances in 2 disciplines: Sprint & Intermediate / Triathlon & Aquabike (all races are USAT Sanctioned) as well as The Hoffman Rd. Hill Climb, a novice swim wave (in the Sprint Tri only) special youth rates, and Cazenovia College dorm room rentals for Caz Tri racers & guests.

For 2011 we will host an Open Wave Race within in Intermediate Tri (only) and a relay entry option in the Sprint Tri.  New for this year: For the month of January only, we will offer a $5 Caz Tri entry discount to current / paid 2011 CNY Tri Club members. That is your dues must be paid for 2011 to get the discount code. The code will be emailed to the current paid membership list by 1/3/2011 & updated weekly through 1/31/11 when the code expires. Code used entries will be cross checked to the membership periodically.

Also new for 2011: Caz Tri, The Du the Lakes Duathlon & The Cazenovia Hillbender have formed a race series for 2011. In addition to awarding a series championship prize to race for, there will be a discount registration for those registering for all 3 races simultaneously (that registration link is forthcoming).

Future announcements regarding the 3 Race Series, the Intermediate Open Wave, Caz Tri, news & other new additions to the Caz Tri are forthcoming at

Questions? contact:


Tri-Oswego – Sunday June 26th – Mark your calendars!!!

The beautiful and scenic location of Oswego will be the host to both a Sprint and Olympic distance USAT certified triathlon in 2011. The events will be held on Sunday, June 26th.  The harbor area will serve as the scenic backdrop to the race and it is bound to be a great race.

Registration details will be posted shortly so keep a look out!

2011 Iron Girl Syracuse

Iron Girl Logo
Iron Girl Syracuse Women’s Triathlon

Sunday, August 7, 2011 – Location: Oneida Shores Park
Sprint distance 600 meter Swim – 30K Bike – 5K Run

This year marks the third annual Iron Girl Syracuse Women’s Triathlon.  This race provides a great course for both first timers and experienced athletes to reach their personal bests! Registration opened December 31st – this race sells out fast, so sign up early!
Read more at: Iron Girl Syracuse

Coaching Corner

Question: Is there a bike test that I can do that will help determine my lactate threshold and therefore help me set my training zones?

John, Syracuse


While many people are familiar with the lactate threshold tests that can be conducted in a lab, one of the easiest and most cost effective ways is to do a field test. Below I have outlined a bicycle field test you can do on your own to determine your current lactate threshold values. Once you have your baseline value, it is worthwhile repeating the test (using identical conditions) every 4-8 weeks to determine if your training is effective.

Cycling Field Test:

Experienced Athlete: 60 min Time Trial


Athlete maintains a cadence of between 85-100rpms during the test

Warm-up (20 min total) 5 min easy, followed by 5 x 1 min “fast pedal” efforts” with 1 min easy spin between each (fairly small gear), followed by 5 min easy spin.

Commence 60minute test and start HR monitor immediately. Athlete should ride as hard as possible for 60 minute period.

Measure heart rate for 60 min period

Determining Lactate Threshold Training Zones

Use HR average for the 60 min period as the indicator value for Lactate Threshold

Base training zones off the above value

Additional Note

Additional measurements may include average power, average cadence and distance covered

Beginner Athlete: 30 min Time Trial


Athlete maintains a cadence of between 85-100rpms during the test

Warm-up (20 min total) 5 min easy, followed by 5 x 1 min “fast pedal” efforts” with 1 min easy spin between each (fairly small gear), followed by 5 min easy spin.

Commence 30minute test and start HR monitor after 10 minutes into the test. Athlete should ride as hard as possible for 30minute period.

Measure heart rate for 20 min period

Determining Lactate Threshold Training Zones

Use HR average for the 20 min period as the indicator value for Lactate Threshold

Base training zones off the above value

Additional Note

Additional measurements may include average power, average cadence and distance covered

Karen Allen-Turner

USA Level 2 Triathlon Coach

Co-Owner Engineered Triathletes

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

January 2011 CNY Triathlon Club-Member Profile

Name: Lisa Barnes

2011-01 Member Profile Lisa Barnes 2

Tell us about yourself.

I’m an advertising professional by day, freelance fitness writer by night, and a triathlete in the remaining nooks and crannies of the day.

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

Since 2004. I’ve been a runner for 20 years, but numerous marathons starting taking their toll on my body. I needed a change. I feel like triathlon is “the island of misfit toys,” where nobody is expected to be “a certain way” and you can bring your strengths and weaknesses from a variety of backgrounds and find success. I’ve stuck with the sport over the years because I’m addicted to the relationship I’ve created with the outside world. I love the feel of the lake when I swim, the ease of the road when I ride, and the serenity of the trails when I run.

Who is your Hero?

In triathlon, I’d say Chrissie Wellington is someone I really admire for giving us the “chicked” phenomenon! But really, my “hero” is the collective energy I feel whenever I’m watching triathletes race, or working with them in my classes. To witness people pushing past their limits is like watching new life emerge. It’s empowering and infectious and it’s right there in front of you.

What is your athletic background?

High school sprinter in the 100, 200 and 400-meter dashes. Cross Country and track runner at Ithaca College, then a marathon junkie for a couple of years before finding triathlon. Since 2004, I’ve done hundreds of triathlon races including two Ironmans in Lake Placid. I’m also a cycling instructor, triathlon coach and contributing columnist at Lava Magazine.

What are your Triathlon strengths and weaknesses?

My strength is definitely my ability to focus on my goals. Blame it on my OCD and Type A personality, but when I put my mind to something I will go for it with every ounce of my being. As for weaknesses in triathlon, I’m probably the worst with “proper nutrition.” I rarely deprive myself when I probably should. I drink wine every day, and even had a glass the night before races like Ironman. They say to not change your routine the night before a race, and a glass of wine with dinner is part of the routine!

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

My first race was the Cazenovia Sprint Triathlon in 2004. I remember feeling like a junkyard 2011-01 Member Profile Lisa Barnes 1athlete because I wore my college XC sports bra, and a pair of boy short bathing suit bottoms for the whole thing. I used an old mountain bike for the race and had no idea what I was doing-all I knew is that I wanted to complete a triathlon and didn’t care what it took.

What is your favorite race and why?

The Musselman 70.3. I believe it showcases everything Central New York has to offer – exciting and challenging terrain, the finger lakes, wineries, local talent and resources, a fantastic race director, and zero affiliation with corporations. Plus, I have a bamboo shirt from that race with now-yellow pit stains that I adore. I’ll never throw it out!

What was your worst race and why?

Probably the Skinnyman in 2007. I had a great swim and was planning to place in my age group until I went to sip water from my aerodrink on the front of the bike, and it fel2011-01 Member Profile Lisa Barnes 3l off, causing me to swerve (and fall) all whilst I shouted swear words in my effort to regain control of the bike. I ended up doing the rest of the race with no water and felt horrible at the finish. Needless to say, I also did not place in my age group that day.

What are this year’s goals?

I would like to do the Syracuse 70.3 in 5:15 hours, but I’ll take 5:30 hours or better.

In five years you hope to…

I really hope to publish a book in five years for triathletes who struggle with finding the right balance between life and training. My passion is writing and triathlon, and putting those together would be a dream come true.  I’d also like to share the experience of an Ironman with my significant other.

Something most people don’t know about you:

I have a huge fear of brown recluse spiders. Google it – you’ll see what I’m talking about!

2011 Race Dates

March 20, 2011 – Indoor Tri at the Y – North Area YMCA
Swim 15 minutes, Bike 15 minutes, Run 15 minutes
Contact the North Area YMCA for more details.

May 29, 2011 – Cooperstown Sprint Triathlon
Swim 800m, Bike 11.6 mi, Run 3.1 mi

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

June 26, 2011 – Tri-Oswego
Both Sprint and Olympic distances – USAT Certified
More details to come!

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

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

September 18, 2011 – Syracuse Ironman 70.3
Swim 1.2 mi, Bike 56 mi, Run 13.1 mi

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…

“Every new beginning comes from some other beginning’s end.”

I hope that everyone has enjoyed this holiday season and is looking forward to a great 2011 with many new beginnings – the new year marks the start of a new race season, new challenges, new friends to be made and new goals to achieve!  Happy training everyone!

As always, if any club member would like to contribute to our newsletter or help in editing and arranging it each month, contact me at

AT Wetsuit

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

P.O. Box 434
Dewitt, New York 12314
Multisport Physical Therapy
Liverpool, NY
Must be able to provide proof of CNY Tri Club Membership
National Aquatics
Erie Boulevard, Syracuse
Must be able to provide proof of CNY Tri Club Membership
Syracuse Bicycle
Erie Boulevard, Syracuse
Must be able to provide proof of CNY Tri Club Membership
The Bikery
Baldwinsville, NY
Must be able to provide proof of CNY Tri Club Membership
The Bike Loft
South Bay Road, North Syracuse
Must be able to provide proof of CNY Tri Club Membership

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.
Must be able to provide proof of CNY Tri Club Membership


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