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 73« First...102030...4142434445...506070...Last »

November 2012 : issue 45

Published: November 1, 2012 •

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214 
November 2012 – Issue 45
In This Issue
Winter Training Facility Opening
Tackling the Off-Season Blues
Calling All Coaches
CNY Tri on the Podium
Member Profile
Quick Links

Board Meeting

Our Board Meetings are now held the second Sunday of each month at 6 pm.

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!

Board Meeting

Our Board Meetings are now held the second Sunday of each month at 6 pm.

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!

Club Discounts

Multisport Physical Therapy

(Click here for coupon)

T2 Multisport 

(Click here for coupon)

 Véloved Bicycle Repair Company

(Click here for coupon)

Letter from the President 

Happy PRE-Thanksgiving!

Rides and runs have been spectacular with the leaves showing off brilliant colors and the cooler weather.  It is time to stop and look at the beauty that surrounds us in Central New York.  No wonder we are ranked 6th in the nation for one of the best places to train for triathlons.

Since we are entering the “off season” the Winter Training Facility (WTF) will officially open on Monday, November 5th!   We would like to offer a HUGE thank you to the Onondaga Cycling Club (OCC) for sponsoring the WTF this season! Current members of the CNY Tri Club and OCC are allowed to use the WTF free of charge.  There is a packed calendar with classes (cycle, yoga, P90X) so be sure to check out the details in the newsletter and on the club calendar.

This summer we had increased membership fees to adjust for the rising costs in running a large club, however, after reviewing the 2012 membership roster we still need to make a few tweaks.

Effective January 1, 2013

  • Individual Membership will NOT change and will stay at $35 per year.
  • There will be a Household Membership for $50 per year.  Household membership is defined as two adults who reside at the same address.
  • The biggest adjustment is the Family Membership — $70 per year (a $25 increase). Family membership is defined as one or two adults and their dependent children between the ages of 7-18 years of age.

Here is why we are creating a Household membership and increasing the Family Membership:

  • Our club pays insurance per head regardless of age.  If you purchase a Family membership and register your kids, but the kids never or rarely use the programs provided by the club, we have to pay for them.  For 2012 we had 220 Family Memberships with 380 individuals on the family roster.  By creating a Household and adjusting the Family membership will allow the club to be more accurate with club numbers.
  • It creates a more balanced fee structure – we had family rosters of 5+ people and although we LOVE having families being members and active, we need to ensure that the costs are evenly distributed.
  • If your child(ren) will want to participate in the Kids Tri Program or are between 14-18 years of age and will be active participants in Wednesday Night trainings or any other events the CNY Tri club hosts, then a Family Membership is the way to go.
  • Registering for a Family Membership does NOT guarantee your child(ren) a spot in the Kids Tri program.  Registration will open in May.
  • If you register under Household and then later down the road decide you wanted to register your child(ren) for the Kid Tri Program, you can switch to a Family Membership and pay the difference in membership.

If you renew now, you pay the current rate and your membership will NOT EXPIRE UNTIL DEC., 31st of 2013.  Memberships are valid for a calendar year –January 1thru December 31st   We have opened registration for the calendar year of 2013 so if you renew/register today you will be good through Dec. 2013.  Don’t wait till June/July and have to renew in 5 months. Also, you will not be charged the fee for online registration, just your annual membership dues.

If you have any questions/concerns about the membership fees please don’t hesitate to contact me at

There is a little more official business to be taken care of, which is the club by-Laws.  Not the most exciting thing, but important.  The club by-laws have not been updated in a very long time. We have edited/changed the club by-laws and are looking for comments from the membership. By comments, we mean, questions, suggestions, agree or don’t agree (and please provide explanation).  We will keep the survey up for a few months and the executive board will put the new revised by-laws up to a vote at the annual meeting in February. I know it is dry reading, but please take 5-10 minutes to read the by-laws and take the survey at by December 31st.

Happy training,

Bridget Lichtinger

Board Meeting

The November Board of Directors meeting will be held

at 6:00 PM at Panera Bread, Cicero on Sunday, November 11th.  


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

executiveboard <at>

Winter Training Facility Opening


Please be sure to check the club calendar for updates/changes and cancellations

The CNY Triathlon Club Winter Training Facility (WTF) provides a unique venue for winter time training. The WTF is located in the corridor between Dick’s Sporting Goods and Sears in Shoppingtown Mall.  The space is equipped with 50 Kurt Kinetic trainers, sound system, two large screen video monitors, CD/DVD player and even a disco ball (not kidding). Bring your bike, water bottle, towel and your desire to have a great workout.

The CNY Triathlon Club Winter Training Facility is sponsored by the Onondaga Cycling Club (OCC) and available for use free of charge to current members of the CNY Triathlon Club and members of OCC.

We suggest you park near Dick’s.  You can walk your bike down to the WTF, which is located in the “Community Wing” of Shoppingtown Mall.  Go towards Sears and the WTF is on the left before the stairs.  Our logo is painted on the back wall.

You can also use the parking facility located between Sears and JC Penney. Exit the parking facility and use the entrance to the mall near but to the left of Sears entrance. Go up the escalator, go down the corridor to your right, and you will enter the Mall almost directly in front of the CNY Tri Club WTF.

The Mall entrance opens at 5:30 a.m. during the week and 7 a.m. on Saturday’s.

When the parking lot is wet or snow covered, carry your bike up to the mall entrance and roll your bike the rest of the way to the WTF.  We want to keep the trainers corrosion free.

If you have never used a bike trainer or are new to the club, no worries!  It is easy and the leader of the session will show you how to set your bike up.

If you do not have a trainer at home and plan to use the WTF frequently, you can leave your bike at the WTF.  At the end of the season you can pick up your bike to get outdoors! Note: The CNY Tri club is not responsible for items lost or stolen that are being kept at the WTF.  It is also the responsibility of the member to pick up their bike during open WTF hours.

There is no bathroom in the WTF, but there is a restroom nearby in the Mall.

Bring your water bottle pre-filled from home. If coming to yoga, bring a mat, but there are mats available at the WTF.

The WTF does have a women and men changing area.

Be sure to sign-in for each session at the front table.

Arrive 15 minutes early to set-up your bike.


Classes are subject to change.  Please check club calendar for changes and cancellations.

Monday    6:00 p.m.    

CYCLE with Sam Sampere.  Get ready to sweat!! This is a two water bottle class!

Monday   7:15 p.m.    

AB RIPPER X  with Tracy Cromp!  As IF Sam’s class wasn’t enough!  Tracy will pop in the AB Ripper X DVD to add to the pain.

Tuesday  5:30 a.m.  

CYCLE with Dan Wnorowski.  Great way to start the morning and get the ride out of the way!

Tuesday  6:00 p.m.   

B-Fusion Yoga with Bridget Lichtinger.  This is a yoga fusion class to cool tunes! If you have never taken yoga don’ be afraid! This is a beginner friendly class.

Wednesday 6:00 p.m.   

SPINERVALS with Rich O’Neil.  We have an awesome collection of Spinerval DVD’s that will take you through your paces.

Wednesday  7:15 p.m.    

P90X Core/Cardio right after Spinverals!


Thursday 6:00 p.m.      

CYCLE with Maureen Kenyon.  Maureen teaches at ASPEN and teaches an awesome class to great tunes!

Friday 6:00 p.m.               

MOVIE NIGHT CYCLE!!!   New releases, classics, comedies, anything to get you through a long ride!  Bring your favorite movie!!!

Saturday 8:00 a.m.       

LONG Ride with Ann and Lisa.  They will be using the SPINERVAL’s DVD’s to take you through a 2-3 hour ride.  Enjoy!

Saturday  10:00 a.m.    

P90X or INSANITY CARDIO DVD!  Tracy Cromp will pop in the cardio DVD so you can get a sweat going!

Saturday 11:00 a.m.      

P90X AB RIPPER X.  End the workout with a killer ab exercises!

Tackling the Off-Season Blues
In the late 80’s the football player William “The Refrigerator” Perry had a clause in his contract that awarded a five-figure bonus simply for showing up at the Chicago Bears training camp in shape (translation: weighing less than 310 lbs.). Not once in his career was he able to cash in on that incentive. If the lure of thousands of dollars could not motivate the “Fridge,” what chance does the average triathlete have of making it through his/her off season in decent shape?


That would probably depend upon the athlete. Although you may be a rock star to your non-exercising friends, chances are Mr. Perry had some distractions during his off-season you don’t; public appearances, commercial deals, and going to night-clubs. On the other hand, you may share some things in common with the “Fridge”: depression that the season is over, eating less healthy, feeling unmotivated. Without the lure of sunshine, extra daylight, and upcoming races as motivation, this is the part of the training year where many athletes struggle.


Let’s start by rethinking the concept of the off-season. Imagine being back in grade school. You are assigned a big project that you have put off until the last moment. Facing the threat of failure, you stay up all night working hard to avoid a catastrophe. Exhausted after finishing the project you experience a short, fitful sleep, and then awake to find out… it is a snow day.


The hectic racing season is a lot like your all-night project, but now the pressure is off. You now have free time to recover-perhaps to even get the jump on other projects. The off-season is your snow day. It is an opportunity to plan for the next year.


Don’t worry if you are feeling unmotivated. If you were lazy you would not be a triathlete. What this really comes down to is dealing with reduced opportunities to train and responding with a game plan for maximizing those opportunities. It is a simple two- part process: identify a specific goal and then align your resources to ensure you can follow through. 


Triathlon goals are rarely simple usually because we want to improve everything. Don’t get overwhelmed. Begin by thinking back to the start of your last race and complete the following sentence: “Man…I wish I had done more _________.” Your answer should be your goal for the off-season.


With several months before the next triathlon, you can afford to focus on details. For example: if you want to work on your swim don’t just focus on sheer volume. Think of specific ways you can get better, such as strength work, flexibility, kicking, bi-lateral breathing, sighting, or drafting.  Pick a single focus for each workout and take your time to get it right.


The second part of the process, and possibly the more difficult one, is creating a support system to reach that goal. At season’s end we tend to go into a mental default mode: I can’t do this unless someone pushes me. If you know that to be true then don’t waste your time hibernating, since most of your summer training friends are in the same boat. Triathletes are known for being sociable and supportive, but you have to access that resource.


Luckily we have a wealth of indoor training programs in CNY. Seek one out, and the rest will take care of itself. Sure, it takes an effort to pack your car with tri gear on a snowy day but the rewards are immediate. A spinning class is more intimate than a road ride; at least your friends can’t ride away from you. And where else but the pool can you always be within 25 yards of the fastest swimmer?


So stop lamenting the loss of the past season and embrace the possibilities of your next season. Chances are if the “Fridge” had triathletes as friends during his off-season his life would have been a lot richer.


Author: Brendan Jackson, Fleet Feet Triathlon Training Program Director and Level 1 USA Triathlon Coach.

Calling all Coaches!
Are you a triathlon coach ?  Would you be interested in writing an article for the club newsletter?  If so, contact Debbie Sindone at with your ideas.

CNY Tri at the ITU World Championship


If you have a result that you would like included in the newsletter, please email your results to 

secretary <at>


  • Chary Griffin


  • ITU World Championship, Aukland, New Zealand 8th in 60-64 USA age group and 22 in world age group Olympic Distance


Member Profile

Name:  Maura Donovan 

Tell us about yourself.  

I am the youngest of four children and grew up in Massachusetts.  I moved to Syracuse in 1999 because I accepted a job position at Syracuse University in their Athletic Department.  Prior to living in Syracuse, I lived in Miami, Colorado and Washington, DC.  I do call Syracuse home now and I fell in love with the great Central New York area, but Massachusetts will always be in my heart.  I am a diehard Red Sox (yes, we will be back next year) and Patriots fan.  I also love hockey and I am very disappointed in the lack of a season this year.  Besides triathlons I have also completed a marathon, six half marathons, three open water swims and a 192 mile bike ride across the state of Massachusetts.  I love winter, is that surprising for a triathlete?  And due to the fact that I love winter, I also love to ski and snow shoe.

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

My first triathlon was in June of 2001, I was 30 years old and it was a challenge that many did not think I could achieve.  I completed a second triathlon in August of that year.  It was the first annual Cazenovia Triathlon.  After those two triathlons, I took a 10 year hiatus and did more running and swimming than triathlons.  In 2011 I had a comeback at the DeRuyter Triathlon and I remembered what I loved about triathlons and I was back.  In 2012 I completed five triathlons including the Syracuse 70.3 Half Ironman! 

Who is your Hero/heroine?    My Mom!  My mom passed away two years ago after suffering from Parkinson’s disease for over 10 years.  Prior to her diagnoses she was a woman who had it all; a career, family, was involved in her community and was a very active woman.  She was a strong and intelligent woman who commanded respect but also gave respect to everyone she met no matter who you were.   

What is your athletic background?

I ran cross country in high school and when I was a freshman I ran a 10K and came in first place in my age group.  I received a trophy that I still have … because I have yet to win my age group again and I am very proud of that.  Actually, my finisher medals hang off the trophy now.  Other than that I don’t have any formal athletic background.

 Running up Colvin

What are your Triathlon strengths and weaknesses?

My strength is swimming and my weakness is the bike.

Forgot to unclip 

What was your first triathlon and what do you remember most? My first triathlon was a sprint triathlon in Ludlow Massachusetts.  It was the Ludlow Boys & Girls Club triathlon.  During the swim I remember a girl panicking near me and all I thought was “Get away from me!!”  I also remember that during the swim I was kicked in the face and my goggles fell off…they floated to the bottom of the pond!  However completing that tri was a great accomplishment and I felt fabulous!!  

What is your favorite race and why?  The DeRuyter Triathlon.  It is the last event of the season; it is very laid back, but well supported with volunteers from the community.  Also I always have a lot of fun there and I think it is a race that everyone should try and support!    

What was your worst race and why? 

My worst race, based on my time and how I felt when I finished was the 70.3.  I was the last person across the finish line and I was a mess.  I had a stomach bug the week leading into the event and was even sick the morning of the race, so my nutrition was completely off.  During the last 10 miles of the bike, my legs started to cramp and I had a lot of cramping issues on the run.  I am glad I did it but it wasn’t the best experience.


 Finish line!

What are this year’s goals?

Syracuse 70.3 Half Ironman.  I am determined to finish stronger this year.  I also have a couple of half marathons on my schedule and will continue to do some sprint triathlons during the summer.  Another big goal of mine is to lose some weight which I know will help me with my training.


 Coming out of the water at Syracuse 70.3 

In five years you hope to …

within five years I hope to become a stronger cyclist, complete another marathon, attempt the full Ironman in Lake Placid, and since I am unemployed right now, I hope I have a job!


Something most people don’t know about you:

I love to knit … Before I ever attempted my first triathlon I worked at USA Triathlon in Colorado Springs, CO in 1998…final thing most people don’t know about me … I have a secret desire to have my own talk show!

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
10% off
T2 Multisport
Manlius, NY

We will provide a free consultation (30 min.) for CNY Tri members.
Véloved Bicycle Repair Company
10% off repairs, bike fits and parts.






Page 43 of 73« First...102030...4142434445...506070...Last »