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

Page 43 of 59« First...102030...4142434445...50...Last »

2011-09, Issue 31= September Newsletter

Published: September 3, 2011 •

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
September 2011 – Issue 31
In This Issue
Board Meeting
Cazenovia Tri
Pro Roundtable
Kids Club
Time to Taper: 70.3
Help Still Needed!
Member Profile
Slot Holders
Training Series Wrap up
2012 Registration Open
2011 Race Dates
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:

Letter from the President
Hi members!

First, I want to congratulate everyone in the club. We now have over 1,000 members and are easily the largest club in the state and are eclipsed by clubs like San Diego, DC, and St. Pete. Many of you were first time triathletes this season and completed your first tri. What a huge accomplishment! I hope the bug bit you and that you continue in the sport while setting higher goals for yourself. Those might be a faster time next year, or a longer race this year. Huge kudos to Carol Honors … I had the privilege of running with her one Monday night at the track. She came out for the tempo workouts, and I had her jogging 100 m, then walking 100 m. She made it through IronGirl! Way to go, girl!

This season, we added the 1.2 mile open water swim at Jamesville Beach, and they were wildly popular. Last weekend, 120 entered the water. Only one did not complete the swim. No names, but the one who was brought back by the Zodiac, entered the water in his wetsuit for the very first time! Let this be a lesson for everyone. Never try something brand new on race day! It could ruin your race! Glad this happened during practice. He came back and practiced in the official beach swim area and became quite comfortable in a very short time. FYI, Gina Pauline was the first swimmer out of the water – by several minutes!!!

After the swim, many of you took advantage of the Onondaga Cycling Club Gran Fundo! The ride and company were great, and the prize hunting was fun! Those who participated are now official OCC members for the remainder of the season. Go to their ride calendar and make sure you get to a ride or two to see what this organization is about.

Sunday was our official club picnic and race. We are going to call it the Hurricane Irene Tri. Six brave club members gave it their all, however, only 4 did the entire distance. The other two came for the swim only. Ben Larsen took the overall fastest and will be crowned club champ at our winter banquet. Our menu for both the fundo and the picnic was provided by fellow triathlete Brian Lang, chief chef and owner of Bella Domani.

I’m not sure why the parents cancelled. Kids love nothing more than stomping in the rain. They would have had a ball! But the Kids concluded their season with a race Wednesday at the beach. See the article below for some pics. Thanks to Mary Jo Galetta and Kristen Roe for running the kids program every other Monday. This was just another addition to our club offerings. If you want to get your kids involved in a healthy and active lifestyle early, you can’t beat this program!

The training is coming to an end. Three more races dot our local calendar before we call it a season. This Saturday, the Skinnyman invades Skaneateles Lake, and if you’re nuts, you can do a mile swim, an up hill time trial, and a 4 mile run the following day. Complete all four races, and you can say “I’m all that!” It’s a ball! If you aren’t doing it this season, make sure to make this an ‘A’ race for next year!

The Syracuse 70.3 is coming just a few weeks after. It’s not too late to sign up, and if you’ve been working out all season, you should give it a whack! We are also looking for volunteers. If you are able to lend us a hand, please send Rich O’Neil an e-mail to The race will make a donation to our club if when we provide sufficient volunteer support. Let’s show them what we’re made of!

A nice season ender is the DeRuyter Lake triathlon. Jerry Rice at the Official 70.3 pit stop will host a race. Go on down for that one last race before the chill of fall grabs hold.

Soon afterwards, the Winter Training Facility, otherwise passionately known as the WTF, will reopen on or around November 1. We will post a schedule of classes and might be looking for instructors to lead sessions. The pay stinks, but the gratification is tremendous!

Meghan has some exciting news, but I’m going to let her tell you all!

I would be remiss if I did not give huge thanks to Amie Thomas. Due to an ever increasing work load piled on top of graduate course work, Amie stepped down from her position of newsletter editor. Amie created an amazing publication that we all look forward to reading every month! Thank you for your time and energy! You will be missed.

John Evans is shifting roles from membership director to take over Amie’s old job. Job? As far as I know, none of us gets paid… Amie, you can’t be replaced, but John will do his best. Filling John’s shoes is Bridget Lichtinger. Bridget is going to be an excellent addition, she has already contributed much! Thanks for stepping up!

As usual, John Austin and his huge cast of characters put on the premier triathlon in the area. 600ish athletes competed in numerous categories – elite, age group, aquabike, and sprint – on a gorgeous day. Yup, we finally had perfect weather for the Cazenovia Triathlon. Thanks to all of you who came out to help put on this most awesome race!

Many of you have been showing up to the Tuesday Night Time Trials. We have two more weeks of those out on Caughdenoy Rd. If you haven’t been out yet, come out before the end of the season. It’s a blast! Thank you OCC!

Re-reading this, all I can say is – what a wonderful season we had. Counting 300 into the water at Oneida Shores, another hundredish at Jamesville, the OWSs, the WTF, the kids tri program, running at Coyne, and beer prizes from Steve McCormick… Wait until you learn what we have in mind for next season! Stay tuned…



Board Meeting
The September Board of Directors meeting will be held Tuesday September 6th, 7pm at Panera in Cicero. If you are interested in attending, email the board at:

2011 Cazenovia Triathlon – DONE

Thanks to all CNY Tri members who helped host the 11th Annual Caz Tri. And congrats to all who raced especially club members Kristen Roe (Sprint) and Nick Pasco (Intermediate) who were overall winners.

Overall Results Age Group Results

The local tri landscape has changed tremendously since the 1st Caz Tri in 2001. There’s many more race choices both in terms of destination & race distance. Caz Tri 12 will be looking to keep pace in 2012 with new features and improved delivery. But that’s only possible with more & improved input from the CNY Tri Club membership: leaders & followers – we need more for 2012. If you want to give back and share your tri experience by helping us host next year’s Caz Tri contact me at

Putting on a tri is no easy feat. While I am very grateful to each of the over 150 individual volunteers at this year’s Caz Tri, I’d be remiss if I didn’t specifically note the Caz Tri leads for their efforts, Cris Engineri – Swim, Mike Gasparek – run, Ken Hammond – bike, Mary Jo Galletta & Mary Schug – Packet Pickup, Dave Vorhees – Parking, Ted Kiteveles & Jim Mirra Transition, Sean Reilly – Equipment, Kevin Maier – Shirts, Chris Read – PA, and The CNY Tri Board in general.

A couple people deserve special thanks: Rich O’Neill for recruiting & organizing the volunteer force & Anne Austin for heading up the post race food area and also for assisting in many other areas as well.

Several sponsors also contributed significantly for Caz Tri: Anheuser Busch, Brian Lang at Bella Domani, Hammer Nutrition, Romano Subaru, Tri Swim, Woolsports, and Benefit Consulting Group.

Some local tri trade / shop sponsors I’d like to specifically note and encourage you to support were also Caz Tri patrons: Fleet Feet Sports, Bike Lofts North & East, Syracuse Bike, Tiffany Rickert from 3 Treasures Therapeutic Massage, Angotti’s Family Restaurant & The Bikery.

See you in Caz at the last leg of the Du Tri the Hills Challenge, The Caz Hillbender on October 1. Info & registration at

John Austin for the 2011 Caz Tri Committee

CNY Tri Club’s Pro-Roundtable
The Syracuse 70.3 is only three weeks away and so is the CNY Tri Club’s First Pro-Roundtable. This year start your 70.3 weekend off by coming out to Bella Domani on Friday September 16th from 6-9 pm to meet several of the pros competing in this year’s race. Among the pros will be our own hometown pro Kristin White coming to talk about her first year as a pro.

Here are the Details:

What: Pro Roundtable with buffet dinner provided by Bella Domani

Where: Bella Domani,

5988 East Taft Road

North Syracuse, NY 13212

When: Friday, September 16, 2011 6-9 pm

Cost: $10 for club members and $20 for all others

Please RSVP to Meghan MacBlane at by Wednesday, September 7, 2011

Hope to see you all there.


Also if you have any questions you would like to submit ahead of time to the pros please forward them to me at the above email.

CNY Tri Kids Club Finale
The Kids Tri Club met at Green Lakes State Park on alternating Monday nights this summer. A group of 50 plus kids (ages 7-12) have been training bi-weekly- with co-coaches, Mary Jo Galletta and Kristen Roe. They put all their skills they learned this summer together Wednesday, August 31st at the First Annual CNY Tri Kids race at Jamesville Beach.

ny tri kids race 2011 013

The kids were broken in to three groups; Mini, Sprint & Olympic distances to complete the race. Upon arriving at the park the kids had a packet-pickup which included; race numbers for bike and helmet, body marking and a goodie bag donated by Bike Loft East along with a water bottle donated from various bike shops around town.

cny tri kids race 2011 010

After crossing the finish line the kids received a medal. It was amazing to see how well the kids had improved over the past few months with all three of the sports. The coaches were amazed at the turnout that they received for the program. They are going to continue with it again next year and are sure it will be bigger and better.

cny tri kids race 2011 018

Time to Taper : 70.3
For most of you, the Ironman 70.3 Syracuse is your final race of the year;

Syracuse 70.3 logo
for many, the race that you have been training for all year.

You have worked hard these past few months, training in the water, on the bike and pounding the pavement. With all of this training, your fitness has improved, but you have also put a lot of stress on your body. Whether this is your first 70.3 or you are looking for a spot on the podium, now is the time to start taking down the volume and let your body recover and your mind prepare for the race.

I know what you’re thinking. I just have a couple weeks left, so I better go out and do another long ride or two or three. I don’t want to lose my fitness, so I better keep training. I should do the full 70.3 course, because mentally, it’s important for me to know I can do it. RESIST THE TEMPTATION!!! Do not go out and test your fitness to prove to yourself that you haven’t lost it!

It’s time to taper. What does that mean? To taper means to cut back on training stress – i.e., the volume and/or intensity – so that your body can recover from the training it has done. The exact format of a taper is a subject of debate and also depends on the type of race, but in general, the current school of thought is to reduce volume while maintaining intensity.

For a 70.3 distance event, my taper block begins three weeks out.

In week t-3, you are just starting to reduce your overall training stress. This is a good time to do a race pace preview of the bike course – finalize your nutrition and hydration plan and take final notes on the race terrain. In the final two weeks, you really start to cut back on your volume.

Week t-2, I suggest to my athletes to cut down to 50% volume and then the final week, down to 25%. A taper though does not mean complete rest. You still want to get out there and do regular workouts, but they will be shorter in duration. Keep in some intensity – do some race pace or race pace plus intervals.

For example, in the week leading up to the race, you might do 8 x100 hard efforts in the pool on a 45 second rest interval; 3 x 6 minute threshold intervals on the bike on a 5 minute rest interval, or 3 x 800s on the track with a 3 minute rest interval. So hard efforts, with plenty of recovery time in between and plenty of rest time after. The shorter duration, high intensity sessions will keep the muscles fired up and ready to go, while also allowing them to rest and regenerate in order to be ready on race day.

Tapering works by giving the body time to repair micro-tears in the muscles and connective tissues caused by training, boosting glycogen stores in the muscles, increasing blood volume, improving neuromusclular coordination, and enhancing mental focus.

So, what are you going to do with all of the time that you were training? Rest, rest and more rest. Eat well, stay hydrated, and sleep. Do not use this as an opportunity to catch up on all of things that you haven’t had time to do all summer. Cleaning out the closet can wait until after the race. Kick your legs up, take a nap, and spend some time thinking about your race.

In the final few days leading up to the race, the focus becomes more mental than physical. This is the time to make your race check list and start packing. If you can, go to registration on Friday. It’s amazing the power of wearing the race wrist band! If you aren’t from the area, use this time to study the courses – go out and drive the bike and run courses; take a look at the water and the transition set up. On the day before the race, take it easy. Get in the water and swim a portion of the swim course. Go out for an easy spin on the bike, just to get the legs moving. Then drop your bike off at check-in, and turn your focus to visualization. Walk through the race in your mind, from the pre-race set up to crossing the finishing line. How will you feel when you your race is done.

When race day comes you should feel rested and ready to go. Now go out and have some fun!

Reem Jishi is a USA Triathlon Coach and USA Cycling Coach and co-owner of Gazella Performance & Wellness Studio. Gazella is located in Skaneateles, New York and offers personal training, cycling, triathlon and running coaching, TRX suspension training, yoga, Pilates and a variety of group exercise classes. To learn more about Gazella, visit

Help Still Needed!
We have shuffled a few of the Club’s Board members. The dust is settling.

We still need help with some parts of our web site that need to be updated regularly. We are in the process of creating a web site group to break up the many facets of the web site to keep it current. We are not necessarily looking for computer savvy members, as we need help in first identifying and updating content on the web site. If you are more computer oriented then we may have you do some of updates directly to the web site as well, but we have a webmaster and board member that can do most of the web site reconstruction.

So please respond to the executive board if you could take on some responsibility for the Club.

Race Schedule Coordinator for the Web Site: Update Race Schedule and links to results on the web site throughout the season.

Local Training Resources for the Web Site: Research, identify and update local training resources throughout the year.
Club Calendar Coordinator for the Web Site: Update Club Calendar and links on the web site throughout the year.

Thanks for your Help!

Member Profile
September 2011 CNY Triathlon Club-Member Profile

Name: Janet Ohlsen


Tell us about yourself.

I’m a mom, 54, have a son Lars 14, married ummmmthinkthink… 16 years to Hans. After burning out in the advertising field I took a break and now I am a Triathlon Coach and love it! I am an advocate and writer for the stigma of mental illness for I am bipolar. I am also getting involved with These are two websites that are worth visiting sometime if you know someone suffering from mental illness.

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

I started getting involved in 2005 after the previous Caz tri in 2004 as I happened to be on a bike ride, saw you guys and thought, “how cool…” It became very therapeutic for me.

Who is your Hero?

Anyone who perseveres after or during emotional/physical illness (there are many out there) who completes a Triathlon of any length. Awesome! Lance Armstrong coming back from cancer.

What is your athletic background?

I have always been involved in team sports in school but got bored and wanted to accomplish singular endurance goals of sorts to keep me engaged. I have a bucket list of biathlon (once so far, loved it) mountain climbing, all forms of x-country skiing, snowshoe running/racing which is totally exhausting but great for off season training.


What are your Triathlon strengths and weaknesses?

Oh boy, running is my weakness, never have been fast. Swimming and cycling are my strengths for my age group. I can hardly wait to be older in January (huh?) and be in a different age group. What a great sport… IT’S OK to get older!

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

Caz tri 2005. A FLAT. There was one of those safety pins from a race number lodged in it! I tried to fix it but had to bail out! I then completed the next year’s YMCA Green Lakes Tri and fell in love.


What is your favorite race and why?

I just finished Lake Placid Ironman 2011, my first. I never dreamed I would do one and talked myself out of it for years. It reminds me that I am strong when I don’t feel well. It was really a dream of mine and one of the highlights of my life.

What was your worst race and why?

I guess if I had pick, Delta Lake 2010; I had a flat BUT this time I could fix it and finish!

What are this year’s goals?

To stay healthy and focus on continuing coaching and racing with an optimistic attitude.

In five years you hope to … :

Make it to the next age group healthy!

Something most people don’t know about you:

I am playing the Cello again after 35 years.

Well, it looks like CNT Tri’ers have been busy racing and winning these past few months. Here are some of our award winning performances.


Betsy Nicol 1st F 50-54 1:21:18 3rd F overall


Cara Goldberg 1st F 25-29 1:44


Lynn Cunningham 1st F 45-49 Podium

Cara Goldberg 2nd F 25-29 2:03


Lynn Cunningham 3rd F 45-49


Betsy Nicol 1st F, 50:54 1:21:18


Lisa Pumilio 1st F, 30-39 1:28: 43


Betsy Nicol 2nd, 50-54 1:35:07

Elyssa Rosenbaum 2nd, 20-24 1:38:23


Beth Lancer 3rd F 40-44 1:29:38


Ben Larsen 1st M 30-34 1:44


John Evans 3rd M 55-59 2:20:43

Eileen Clinton 1st F 50-55

Peggy Perkins 1st F 56-60 2:47:39

Anna Hlywa 2nd F 35-39 2:36:55

Cara Goldberg 2nd F 25-29 2:38

Randy Hadzor 1stM 25-29 2:02:21 4th overall


Frank Yerina 2nd M 30-34 1:08:34

Lisa Pumilio 3rd F 35-39 1:24:32

Jordan Bruna 2nd F 30-34 1:25: 23

Craig Donelly 3rd M 25-29 1:24:47

Emily Johnson 1st F 20-24 1:27:47


Randy Hadzor 1stM 25-29 55:57:7


Frank Yerina 2nd M 30-34 2nd M 2:34

Eileen Clinton 2nd F 50-55

Ben Larsen 1st M 30-34 2:33

Randy Hadzor 2nd Overall, Intermediate elite M, 2:14:33


Lisa Pumilio 3rd F 35-39 1:40:26


Lynn Cunningham 2nd F 45-49

Laurie Francis 3rd F 50-54 1:40:37


Jim Mirra 1st M 65-69


Anna Hlywa 1st F 35-39 1:31:46

Eric Bansbach 3rd M 45-49 1:36:17

OWAASCO FLYER 36mi bike race

Anna Hlywa, 3rd 30F 30 -39 1:56:30

Great job everybody and congratulations to all of our award winners. Remember to send your award winning performances, whether age group or overall, to, and we will share them with our newsletter community.

Champion Slot Holders
Calling All Slot Holders

If you qualified and accepted a slot to one of the coveted races in the multisport arena, we would like toadd you to a list to be posted each month in our newsletter. Tom Stern will be compiling this list along with his monthly podium article on race results.

So let us know where you accepted the slot and which championship/year you are headed to.

Championship Slots include:

  • Ironman World Championship in Kona
  • Ironman World Championship 70.3 in Las Vegas
  • Team USA Slot for World ITU Age Group Championships in
    • Sprint Triathlon
    • Short Course (Olympic) Triathlon
    • Long Course (Half) Triathlon
    • Short Duathlon
    • Long Duathlon

This is all the slots I could think of unless you have some I missed.

Contact Tom at

Wednesday Night Training Series Wrap up

Hey y’all

Jamesville Beach was a huge success. We had an average of 73 participants per week. Our biggest week was just before the Iron girl which was 27 July with 129 people. 90% of the people who competed swam. Everybody who went into the water came out.

One of our biggest problems continues to be people not signing out when they completed their training … Next year I will continue the time out rule for those who don’t sign out. Verbal warning for first offense and time out for 2 weeks for second offense.

Hand marking for identifying everyone worked real well … We will continue that for next year. Also people coming in to participate will not be allowed into the bike transition area without signing in first. If people are allowed to put their bike up on the rack before they sign in they somehow get distracted by talking to somebody and it’s just poof!

I would like to increase the distance on the swim and make it a 800 yd (400 out and 400 back) and a 400 yd (200 out and 200 back). And we will also keep the short distance for people who not quite sure of the swim.

I also would like to have two assistants to help out..members who can walk around to make sure everybody has their transition area set up properly and answer any questions people might have.

I would like to start later in the month of May. Only have 2 or 3 du’s.. maybe just two du’s .. I think people mostly want to get into the water..

I ‘m still committed to getting people into the water at 600PM.

I’m going to write up a procedure for each volunteer position.. so each person knows what he or she has to do and what they are responsible for.

Any other ideas that you guys have please let me know…


Oneida Shores

We had a very incredible turnout this year mixed with new comers as well as seasoned athletes!!

We started off the first few weeks with Duathlon series which about 50-70 people attended

The weeks approaching Iron Girl we had as much as 300 people in attendance!

We had some complaints about people not following bike rules (the Club will continue to strive to keep us all safer next year as well). There was some issues from some of the younger runners in the Chargers fun runs conflicting with vehicle traffic but our group was setting a good example running the roads.

We had a few injuries but no fatalities..phew!!

We sold a lot of our female jerseys in the weeks proceeding Iron Girl..need to make note to order a few more smalls and extra smalls for next year.

We ended the season in celebration of more tris to come, laugher, smiles and pizza with the guards!


Training Season Complete – 2012 Registration Open

CNY Tri Club 2012 Registration is now OPEN!

It is that time of year again. Time to renew for the year 2012! Membership runs for the calendar year only. Take advantage of the Winter Training Facility not just this fall but into the new year when you renew your membership!


2011 Race Dates
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

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

John Evans,
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

Page 43 of 59« First...102030...4142434445...50...Last »