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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May 2011 : Issue 27

Published: April 29, 2011 •

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
May 2011 – Issue 27
In This Issue
Board Meeting
Board Members
Volunteers Needed
Du/Tri Training Series
Article Headline
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).

2nd Annual TRASHMAN this SATURDAY!!

TrashmanThis Saturday, April 30th will be the day for the second running of The Trashman – our club community service project. We will gather at Jamesville Beach at 9 a.m. (actually arrive a little bit early to get signed in) and then hit the road to give Apulia Road a much needed clean up. After an hour of trash picking, get on your bike and ride a 25 mile section of the Ironman 70.3 bike and run courses. If you want to run after the ride, the trails at Jamesville Beach or the Ironman 70.3 run course offer two good running venues. For complete details see

Bring work gloves, old shoes or boots, and pants (no shorts). Something you don’t mind getting muddy or dirty. Sunscreen and insect repellent would be a good thing to have too. Yes, I said sunscreen. I just saw the weather forecast- NO RAIN FOR SATURDAY!

We would love to see many of you out there at Jamesville on Saturday. It’s fun, you can get in a good workout, and we can be good citizens in our community, and spread some good will among the residents along Apulia Road at the same time.

The CNY Triathlon Club is now a participant in the Onondaga County Adopt-A Roadway Program. Check out the blue signs the county has erected thanking us for helping keep our community clean.

Don’t forget that the Trashman is an opportunity for you to save some money, too. When the club sponsors open water swims at Jamesville Beach once during each of the months June, July, and August, all Trashmen will be able swim for free instead of paying the $5 fee that will be charged for each session.

Can’t make it this Saturday? We will be doing this again in August.

May Board Meeting
The Board of Directors will be meeting Tuesday, May 3rd.
If you are interested in attending, email the board at: for details on time and place!
Letter from the President

Spring seems to finally have arrived. What a long and dreary winter we had. That made the WTF (Winter Training Facility) all the more important. Thanks to all the instructors and volunteers who led sessions, conducted tutorials, etc. We are wondering why more of you did not take advantage of these opportunities. Please send me an e-mail letting me know your reasons for not attending. Our current plans are to begin operation on November 1, 2011 and running through April 2012.

Our first Wednesday night triathlon series is this coming Wednesday. We have an entire summer of free training opportunities. Let’s get together at Trapper’s in East Syracuse afterwards. That’s a good middle ground between Jamesville and Oneida Shores.

We will be hosting duathlons (R/B/R) for the month of May, and adding the swim once the beaches open in June.

We currently have 3 open water swim practice sessions scheduled at Jamesville. We will set up the 1.2 half ironman course. You do not need to complete the loop, you can opt to do roughly half of the course. There will be a $5 fee unless you participated in the Trashman!

Our next club meeting will feature a talk by Shannon Morehouse of ShannonLynn Nutrition. She is a certified nutritionist (in case you couldn’t tell), and will tell us all about the food we are eating that night, and more importantly, why we, as triathletes, are eating it! That’s right, she and Brian Lang, club member and proprietor of Bella Domani are working together to craft a menu for the evening event. Do you know why we should eat parsley and quinoa, much less, how to prepare it? Come and find out!

After we learn about what we are eating, why we are eating it, and where to buy it, Brian will teach us how to make it! What good is all of the information if we cannot put it to practice? Healthy cooking really does taste good and it’s not that difficult. So let’s learn how to properly fuel our bodies so we can excel at our sport!

See you out training!


2011 Cazenovia Triathlon

Cazenovia Triathalon News:

Caz Tri registration is past half sold out and picking up steam. It’s hard to predict close out dates but judging from past registration histories, this race may sell out before the end of June! That’s even sooner than last year when a lot of club members were caught trying to register past the close out date.

The best Caz Tri registration deal is still through The Du Tri the Hills Challenge! And that includes the Saturday May 7 Du Tri the Lakes Duathlon. Race season is upon us! Don’t get closed out!

Our next Caz Tri Race Committee meeting will be announced via the list serve soon. This meeting will be exclusively about race logistics so if you have input about how Caz Tri is set up or flows let us know so we can address it.

Caz Tri registration link:

Du Tri the Hills Challenge registration link:

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

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

Do you love coming out to Jamesville or Oneida Shores on Wednesday nights to train for you triathlons?  Do you love meeting all of the new club memebers and reconnecting with old friends and 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 600 members in the club this year, and the numbers keep increasing – we need everyone to ptich in an 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!


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!

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 and Oneida Shores Du/Tri Training series are from May 4th to Aug 24th 2011. 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.

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 – TO SIGN UP, please visit the Tri Club website and visit the VOLUNTEER link.

Procedures and Volunteer Positions for the 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.

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”. 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.

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

Q: I recently purchased new shoes but now I am having pain in my hamstring. Could they be related?

A: After meeting with this individual, I found an imbalance between the height of the left and right hip bones. A structural alignment issue is termed a pelvic or sacral malalignment syndrome. This occurs as a result of physical development from natural growth patterns, exercise habits, or as a result of an injury. Typically multi-sport athletes will complain of pain when something creates a new strain on the body, such as changing shoes, trying a new bike or simply performing more workouts outdoors.

When a malalignment syndrome occurs, the hips shift, often creating a natural rotation in the body. As a result of the bones shifting, the length of adjacent muscles occurs as well. Some muscles become shorter and others become longer. These rotations and muscular imbalance can be accompanied by counter rotations so pain at multiple sites is common. Typical pain sites are outer thigh, groin, hamstring, knee, low back, mid-back and neck.

In the case of this individual, stretches were applied and when performed, the hips and low back ‘pop’ back into place. Upon testing the body with a short run, the pain was relieved. In the case of this person, the hamstring was the warning sign. Left untreated, it could have become chronic.

The treatment process is relatively simple. Align the foundation (get bones into alignment), allow aggravated tissue to heal, stretch tight muscles and strengthen the imbalance. There are many methods of treatment that are available to the active person. Strength and flexibility training (personal training), physical therapy, chiropractic and deep tissue massage. All of these incorporate movement training that could correct these issues; however, all four steps must be addressed for a long-term solution. I am a huge fan of using multiple resources to maintain a healthy and pain-free athletic experience.

Just as a reminder to people suffering from these ‘out of the blue’ pains, there is significantly more impact running on the road than on a treadmill and the strains climbing a hill outdoors versus riding the trainer indoors, so early in the season, remember to incorporate strength training in the legs, hips and mid-section to build a better shock absorbing system. Likewise, the shift from running on a flat treadmill during the winter to running on an uneven road can easily displace the hips. A good flexibility program is key to neutralizing these exposures.

A qualified professional can help guide you to a program that will address your personal imbalances. That being said, let us not forget diagnosis…the best treatment protocols come from proper diagnosis. Guessing your diagnosis is like shooting darts in the dark. I have seen athletes watch their season fall apart because of failing to get a diagnosis. So get out there, enjoy the change of season, but be smart and treat yourself to a painless training season!

Answered by: Eric Prager, co-owner of Engineered Triathletes, Exercise Physiologist, Level 2 USA Triathlon Coach and Certified Strength and Conditioning Coach (CSCS).

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

Update from the CNY Tri Club and OCC Fundraiser
At our fundraiser that was held at the end of March at the WTF for the Humane Association of CNY, we managed to raise $534 to donate.  The results were reported to the board at the April meeting, and Jim Mirra brought a motion to make up the difference and give the Humane Association a total amount of $1,000 from the CNY Tri Club. The motion carried.

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 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

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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