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

September 2012 : Issue 43

Published: September 1, 2012 •

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214 
September 2012 – Issue 43
In This Issue
Cazenovia Triathlon
Ironman 70.3 Syracuse Early Registration for 2013
Fall 2012 Trashman
Winter Training Facility
Tip of the Month
CNY Tri on the Podium
Member Profile
Quick Links

Board Meeting

Our Board Meetings are now held the second Sunday of each month at 3pm.

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!

Our Sponsors!

Advance Cyclery
Advance Cyclery



Bella Domani Logo
Bella Domani
Catering & Banquet Facility


The Bike Loft


The Bikery


Endurance Monster

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

T2 Multisport
Tiffany 2

3 Treasures Therapeutic Massage


2012 Board Members

Bridget Lichtinger, President


Deborah Armstrong, Vice President


Jill Poniros, Treasurer


John Ricker,  Secretary


Deborah Armstrong, Vice President

Volunteer Director


John Austin

Cazenovia Triathlon Co-Director

Mike Gasparek

Jamesville Event Co-Director

Cazenovia Triathlon Co-Director


Stacey Keefe



Dave Knaebel

Equipment Manager


Jim Mirra

Jamesville Event Co-Director


Kristin Mullally

Oneida Shores Event Co-Director


Andy Degati

Oneida Shores Event Co-Director


Rich O’Neil

Race Volunteer Coordinator

Sean Severance

Board Member 

Debbie Sindone 

Newsletter Editor

All members of the Executive Board can be reached at:


Letter from the President 

What a wonderful summer it has been for the club!  A new training site was added this year at Veteran’s Park in Camillus.  Gillie Lake was a huge success with members and we heard from many of you about how it was a beautiful area to train. There were stories of rubber snakes, hilly rides and human buoys. The one picture that cracked me up the most and explains just how creative our members can be is of the last Wednesday training night at Gillie.  Look closely.  Got to give it to them.  It worked! 




Thank you to the Gillie Lake site directors, Eric Prager and Mike Gasperek for doing an amazing job!  


Not only did our membership hit record numbers, so did Oneida Shores!  Two weeks before the Iron Girl the count was 335 people!  There are races that don’t get that many people! A sincere thank you to the site directors, Andy Dagati and Kristin Mullally!  Andy and Kristin have been the site directors of Oneida for several years and this was their final year.  The site has grown from a few people attending to hundreds showing up in one night.  Andy and Kristin have been there through it all! We thank them for their many years volunteering as site directors.


We can’t forget Jamesville! Jim Mirra has been the guiding force for Jamesville for years.  He is tough cookie, but like he told me “these people are like my kids.  I care about them.”  Although we harass Jim about being long winded especially when you are standing in the hot sun on a 90 degree day wearing a wetsuit, we know it is because he wants us to have a safe and good night!  We love you, Jim! Thanks for being our “dad.”


Not only did we have three training nights going, we held the 12th annual CAZ Tri! This race would NOT be possible without the volunteers that helped pull this race off!  It takes an enormous about of time and effort to put this race on and we cannot thank our volunteers enough! You not only made it a successful race, but a fun day!



I think this picture says it all.


We wrapped up the season with the CNY Tri Club annual picnic and Kids Tri Race on Sunday, August 26th!  The day turned out to be perfect!! It was sunny, warm and gorgeous!   


We had 70 kids participate in the Kids Tri program! Every other Tuesday kids would show up for practice at Jamesville Beach with coaches, Mary Jo Galletta and Kristin Roe.  Before the picnic it was time to put their skills to the test.  All I have to say is that these kids would kick my butt any day of the week!



Photo courtesy of Greg Craybas


They put everything into their race.  Afterwards, they received a medal and lots of cheers! A huge congratulations to all our young triathletes for a job well done! And thank you to the coaches, Mary Jo and Kristin!!



Photo courtesy of Greg Craybas


Dinosaur BBQ came up and served up some awesome grub to 200+ members!  We had music and giveaways – LOTS of giveaways.  Thank you to our wonderful sponsors for donating items for our picnic! We appreciate all that you have done for the club this year!


Advance Cyclery  





 Last but not at all, least.  Thank you to all the members that volunteered throughout the season! As we have said many times, this club is strictly ran by volunteers.  If it wasn’t for them giving up a few hours each week, we wouldn’t have a club.  So. Thank you.



 Mimi Satter and Susan Hadzor doing check-in/out at Jamesville.


Although the weather will be turning cooler, do not despair!  The club will be opening the Winter Training Facility (WTF) very soon!  For those unfamiliar with the WTF we have 50 bike trainers to get in a killer cycling workout! Plus, there will be yoga taught by me! HA! Just when you thought you had enough of seeing or hearing from me! However, we are on the lookout for volunteers to be a lead to teach a class!  If you would like to teach a cycle class, yoga or strength training let me know!


Train safe, race hard.


Bridget Lichtinger


president <at>

Board Meeting

The September Board of Directors meeting will be held

at 4:00 PM at The Winter Training Facility, Shoppingtown Mall on Sunday, September 16th.  


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

executiveboard <at>

Cazenovia Triathlon

The 12th Annual Cazenovia Triathlon



The Race Director, Race Committee and CNY Triathlon Club Board of Directors would like  thank all the 500 race participants and 200 volunteers who supported the race on and prior to race day.   The Cazenovia Triathlon is owned, managed and operated by your CNY Triathlon Club.  The Cazenovia races are an important Club event as it provides members a local race venue and is a revenue generator that helps to pay for the Winter Training Facility at Shoppingtown, Wednesday night training series, the annual Club picnic and other club events.  The Cazenovia Triathlon over 12 years has had 5000 participants, 1000 volunteers, and in addition to funding internal events, has enable your CNY Triathlon Club to donate to charities.  Those are numbers CNY Triathlon Club can be proud of and we’ll add to them at our 13th Anniversary Cazenovia Tri Races tentatively scheduled for Sunday August 11, 2013. Make sure you check back to our website near year end before finalizing your summer 2013 plans. We hope you will join us racing or volunteering for The 13th Annual Cazenovia Triathlon!

Photo courtesy of Sam Sampere

This year’s  Cazenovia Triathlon was another successful set of races with very few known problems.  However, we are constantly trying to improve the races and if you experienced a problem or have a suggestion on how to improve the operation or how to improve the swim, bike or run courses or the amenities, please let us know by emailing the race director at cazdirector <at> 
Photo courtesy of Sam Sampere 

I would  like to acknowledge the Race Committee folks who did such a tremendous job. Enough can’t be said about these folks. In a sport that requires a lot of time to train for, & with other adult responsibilities they made a large time commitment so others could race and ultimately enjoy the CNY Tri Club benefits that flow from the race:

  • Rich O’Neil as Volunteer Coordinator,
  • Jim Mirra – Bike Course,
  • John Sokolovic in Transition & Set up,
  • Pat Costello on the run course,
  • Keith Kutil at the Swim,
  • Kevin Maier who designed and ordered the Tee shirts,
  • Mark Mossman for awards,
  • Stacey Keefe for handling the parking & traffic flow,
  • Chris Read on the PA,
  • Dave Knaebel for equipment & some fine UHaul driving,
  • Jill Poniros for managing food area,

Thanks as well to some folks outside the club:

  • Penny Knoll and Cazenovia Children’s House (& Cazenovia Chilly Chili 5k) who helped with volunteers,
  • Coach Kurt Wheeler & his Cazenovia HS Track & XC team volunteers,
  • A flotilla of kayakers from across CNY,
  • A school of lifeguards from various parks & pools,
  • Lakeside Park neighbors who host us graciously,
  • Town & Village of Cazenovia Department of Public Works,
  • Cazenovia Village Parks & Recreation for allowing us to use Lakeside Park & closing the Boat Launch for the morning and early afternoon hours,
  • Cazenovia College for making dorm rentals available & their Dining & Conference Center as well.

Several sponsors of note helped by hosting events for us as well as product & monetary contributions. Please support them accordingly with your patronage:

  • Anheuser-Busch Inc., Baldwinsville
  • Angotti’s Family Restaurant, Syracuse
  • Bella Domani Catering & Banquets, North Syracuse
  • Bike Loft North, North Syracuse and Bike Loft East, Manlius
  • Chinatown, Solvay
  • Fleet Feet, Syracuse
  • Hammer Nutrition
  • Romano Subaru (ask for Borzou), Syracuse
  • Syracuse Bicycle, Syracuse
My apologies to any oversights. Inevitably I’ve missed someone but that doesn’t diminish our gratitude to all individuals & organizations who helped.

John Austin, Race Director

P. S. Cazenovia Tri LOST & FOUND: Quintana Roo wetsuit -women’s large. Reply to cazdirector <at>


Ironman 70.3 Syracuse Early Registration for 2013 Open NOW!





As we are starting to put a wrap on the 2012 triathlon season here in Central New York, it is time to think about 2013. Opening on August 31, 2012 registration opens for the 2013 Ironman 70.3 Syracuse. For one week only you can register for $199 dollars before the first price increase.

On June 23rd , 2013, the Ironman 70.3 Syracuse will return for the forth straight year. The event consists of a 1.2-mile swim, a 56-mile bike and 13.1-mile run, and it’s all held in the beautiful landscape of Central New York that we call home. Over the past three years, this event has seen tremendous support from the CNY Triathlon Club, and in 2012 the race saw 92 club members participate and become the official club of Ironman 70.3 Syracuse. Don’t miss out on your opportunity to register and support this local event. For more information, visit or join us at

Fall 2012 Trashman – September 29th





Keep your calendars open for Saturday morning September 29th.  We will meet at 8:30am at Jamesville Beach for our fall cleanup of debris on Apulia Road.  We will do our part to help beautify a small part of Onondaga County that is special to us. Bring work gloves and wear long pants and old shoes.  We will provide trash bags and safety vests.  Bring your bike and join us for what should be a nice early fall ride.  You can do the full Syracuse 70.3 course or a shorter option route if an hour of picking up trash is too exhausting for you.  Or do a run of your choice if you prefer.

We will do the Trashman, rain or shine. See  for full information or email Tom Stern at trashman <at> or sbr19tri <at> if you have any questions.

COMING SOON…The Winter Training Facility in Shoppingtown Mall!





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 brand new Kurt Kinetic trainers, sound system, two large screen video monitors, CD/DVD player and even a disco ball (not kidding).
We are looking for members who would be interested in volunteering to lead a class at the WTF.  We are looking for cycling instructors, an additional yoga instructor, and strength training.  
Interested?  Contact wtf <at> or president <at>

Tip of the Month





I put a weekly yellow sticky on my bathroom mirror, with training goals for that week, each with a box to check off (like, swim 1X, bike 2X, run 2X, bike/run brick 1X etc). Especially before my very first tri last year, I started in February and cranked up training as I got fitter. As my races got nearer, my schedule got more specific, the last week was day-specific right up to race day. The “box checking” kept me from slacking off and gave me a daily feeling of accomplishment. 


Since I was also concerned with my weight, I put my weekly weight on there as well, and tried to lose a pound or two/week. It kept me on a nice regular schedule. At the end of the season, I had a thick wad of stickies (each new went on top of the old on my mirror) to show for my efforts as well as a record of my weight and level of training, and pattern of lapses. 

Thanks to Kathy McGrath for this month’s tip!


Do you have a helpful tip or trick that you want your fellow CNY Tri members to know?  Email your ideas to newsletter <at> and we may use your idea in an upcoming issue.  

CNY Tri on the Podium!



If you have a result that you would like included here, please email your results to 

secretary <at>


  • Kristen Mucitelli-Heath

August 5, 2012

Iron Girl Sprint Triathlon


2nd Overall

1st in Age Group W 35-39

Member Profile

Name:  Steve Plante


Tell us about yourself.  

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

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

First race was in 1985 at the Lyme Triathlon. At the time it was a team CBR (canoe) triathlon. This race now has both a SBR and a CBR with individual and team events.

It was a beer related incident. I was visiting my cousin Martin (a seasoned triathlete – he’d done one before on a team) for a weekend at his summer camp near Chaumont NY., with my wife Karyn, and our two kids Melissa ( 2 years old at the time ) and Aaron ( 7 mos.). The kids were sleeping and I was having a couple (OK it was a few) beers with Martin when he posed the question… something like this.

(Martin) Steve, I have a favor to ask… I’m signed up to be on a team for a little friendly competition tomorrow and one of the guys probably can’t make it. Do you think you could fill in and help paddle a canoe?

(Steve) Sure, I can paddle a canoe. It was only three summers ago when you and I went all the way across the inlet. That must have been a mile or two.

So, we have a couple more beers and head for bed about 11 or 12. After all, I need some sleep just in case that guy doesn’t show up. Now, Martin is a big guy, 6′ something and 200+ lbs., and in pretty good shape. I was near 230 at the time and I thought in not too bad shape. So I figure, if he can do it I can probably at least finish.

The next morning… {knock}{knock}{knock}

(S) Huhhh… what!

(M) it’s time to get ready to go.

(S) Go Away….

(M) … {knock}{knock}{knock} it’s time to get ready to go.

(S) Go where? The sun isn’t up yet? It’s still dark!

(M) We are going to the race… you said you would paddle the canoe, and it is time to go.

(S) I said WHAT?

(M) You said you would paddle the canoe.

(S) When did I say that?

(Karyn) You did tell Martin you’d fill in.

(S) OK OK…. Guess I can sleep in the van.

And, we proceed to head to the “friendly competition” which I now realize is actually a race (did I hear that right?) It only takes about 10 minutes to get to the race so there’s no sleeping on the way, but it does give me time to examine a slight hangover in some detail with every bump in the road. We get there and I ask: “where is the canoe?”

(M) it’s right here.

(S) That isn’t a canoe. It is a 2×4 made out of cellophane…I can see through it… where do you sit?

(M) Don’t worry we can practice for a few minutes before the start.

(S) What do you mean we? That thing won’t hold either one of us up.

(M) It will be fine … here is your life preserver.

We managed to get on the 2×4 (I would never consider myself ‘in’ it) and carefully paddle out 50 feet, turn and get back to shore. And, I notice that our canoe is in fact one of the widest most solid appearing ones there. This did not look good for our chances of doing well.

Now, it is quickly approaching the start of the race. I meet the runner and biker for the team, and there is no sign of the other guy who, as it turns out, is very conveniently “stuck” out of town, and I think Martin knew this all along. They thank me for ‘helping out’ and assure me that they are not very competitive. I am looking around at the others at this ‘little friendly competition’ and think that I have never seen so many professional athletes in one place…well, ever. My new teammates appear to fit in with this crowd just fine.

Now it is race time. So, the gun goes off and Martin and I manage to paddle about 20 feet before we flip the canoe. As I surface and stand up I hear…

(Melissa) “I help daddy…”

And, see my 2 year old daughter run into the water up to her waist ( good thing she can swim just fine), with her mother holding the baby trying to get her to come back. A friendly babysitter type grabs her and heads back to shore.

Marty and I manage to get back in and head up the river towards the turn around.

(S) Say, Martin, (pant, pant) I don’t see anyone, (pant, pant) coming back yet, (pant, pant) … where is the turn around, (pant, pant).

(M) It is just a couple of miles up that way…

(S) A couple more miles TO THE TURNAROUND? Just how far do we have to paddle this thing?

(M) Oh, it is 4 or 5 miles. It depends on how far the river is passable. And let’s pick up the pace a little I think we can catch that old couple that passed up when we were swimming.

(S) What? And, rock the 2×4, are you crazy? My arms already hurt.

But we did pick up the pace a bit and, after what seemed like several hours of pain, managed to get back to the canoe exit at the back of a group of canoes without tipping over again despite several near misses. I was glad to see that we were not last, but I was a bit embarrassed to note that my relief was because of what appeared to be someone’s great-grandparents in a canoe the equivalent of a hollowed out log.

Our biker teammate took off like a rocket on some kind of bike I had never seen before. It had a solid rear wheel with no spokes, and he was leaning over the handle bars so far it must have hurt. Our runner apparently was also pretty fast and we finished in the top half, “only” several minutes from 3rd place. (back then Lyme’s run was a 10k so a fast runner counted more).

A couple hours and a couple of recovery beers later, with feeling back in my arms…

(M) So, how about next year? We can practice and maybe get that 3rd place

(S) Sure, I can paddle a canoe. (And I’m thinking, maybe fewer beers the night before!)

The trend of difficulty finding partners continued the next year or two and when Lyme added categories including individual events with swimming we both abandoned the 2×4 and switched.


What is your athletic background?

I have always been active. But the only organized sport I participated in was little league, until I was 11 or 12. I skied for many years, played a little tennis, rode my bike probably a little more than the average kid, and swam enough to be life guard & WSI for many years.

What are your Triathlon strengths and weaknesses?

That varies from year to year. I have always been a strong swimmer but not too fast. For many years running was my strength, until I had some knee problems forcing me to concentrate more on the bike. For the last few years I have been working on swim speed and now that is probably my best, and running is weaker. So, I am going to concentrate more on running for the next year or two. Of course, I don’t plan to back off on the others much.

What is your favorite race and why?
That has to be the Lyme triathlon in Chaumont NY. It was my first and I have a 27 year streak going now. It is small and very friendly and close to where I grew up.

What was your worst race and why? 

Tied: Green lakes 2011; I snapped a link (not a pin) in my chain and got it good and stuck in the derailleur. It was my only DNF ever. And, Cazenovia the year I broke my wrist two weeks before the race(well I got run over by an old lady while on my bike, and who yelled at me for going “too fast”… don’t worry the bike got fixed) and had a cast up to my shoulder. It was only year I did not race Caz in its history, but I was still there as a volunteer. )

What are this year’s goals?

This season is almost over, but my goal was to have fun training with a great group of friends, not get injured, maybe collect some hardware, and not to piss the wife off too much with all the training. So far I’ve done pretty well on these, especially the friends (and the wife).

In five years you hope to …

I plan to still be racing, and maybe complete a full IM.

Something most people don’t know about you:

I worked in the Intensive Care Unit at Upstate for about ten years as a RN.

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


T2 Multisport

Manlius, NY

CNY Tri Members can get $25 off any of our group training programs (70.3, summer olympic/sprint). We will also provide a free season planner consultation (30 min.) for CNY Tri members.
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 71« First...102030...4142434445...506070...Last »