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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June 2011 : Issue 28

Published: June 3, 2011 •

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
June 2011 – Issue 28
In This Issue
Board Meeting
Board Members
Letter from the President
Cazenovia Triathlon
Volunteers Needed
CNY Tri Kids Club
Corporate Challenge
Festival of Races
Open Water Swims!
Coaching Corner
Member Profile
Membership Update
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!
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).

Hello Summer!!

Jamesville Beach

Summer is finally here!

Hope that everyone is ready to dive into the water next week!

June 8th and 15th ONLY— Bring a Guest to the Training Series at Jamesville and Oneida Shores!

June Board Meeting
The Board of Directors will be meeting Tuesday, June 7th.
If you are interested in attending, email the board at: for details on time and place!
Letter from the President

Wow, I think the weather finally broke. Get ready, we now have about 2-1/2 months to play before we skip fall and move directly to winter! So let’s take advantage of this opportunity while we have it. Our club has numerous programs in place to help with this. Our Wednesday night duathlon series at both Jamesville Beach and Oneida Shores started earlier than ever this season. We will soon make the transition to triathlons beginning on June 8. Remember, these events are for club members only, though we will allow guests on the 8th and 15th ONLY!!! After that, you must be a club member to participate. And don’t forget about our Monday night track sessions and the Tuesday Night Time Trial/Brick workouts. If you don’t know what a brick is, come out and learn.

Our next club meeting is on Sunday June 12 at 4:00. We will gather at Bella Domani to mingle and eat a delicious meal prepared by Brian Lang and Shannon Morehouse. Dinner was collaboratively designed by both Shannon and Brian. I’m wondering whether Brian is going to let Shannon into his kitchen J Anyway, Shannon is a fitness expert and certified nutritionist, and you might remember her husband Brent from our previous meeting. Anyway, while we’re finishing with dinner, Shannon is going to educate us on what we just ate, and why we want to eat like that. You can check out Shannon at Here is a little secret, they have a little one on the way. Ssshhhhh.

Afterwards, Brian is going to show us how to cook all that yummy stuff. The whole first part would be useless if we couldn’t go home and duplicate that, right? And, Shannon and Brian are going to team up and make a kale dish for all of us to sample. Mmmmmm. I love kale!

The total cost for this is $19.00. Please RSVP to and send a check payable to CNY Triathlon Club to:

Sam Sampere

389 Summer Haven Dr.

East Syracuse, NY 13057

If you have any questions, please dash me an e-mail. If you have not yet signed up for the club listserv, you can do that right from the club homepage at



2011 Cazenovia Triathlon

The 11th Annual Cazenovia Triathlon & Aquabike, sponsored by the CNY Triathlon Club will be held on Sunday August 14, 2011!

Register soon – the race is filling up quickly!

Two race distances in two disciplines will be held again this year!  Sprint & Intermdiate Triathlon and Aquabike, as well as the Hoffman Road Hill Climb, a novice swim wave (Sprint Tri only) and an Open Wave Race within the Intermediate Tri.   Want more information?  Visit:!

Register Now:

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

The 2011 Caz Tri Race Committee

Questions? contact:

Do you love coming out to Jamesville or Oneida Shores on Wednesday nights to train for your triathlons?  Do you love meeting all of the new club members and reconnecting with old friends while 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 pitch in and 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!
CNY Tri Kids Club



An Introductory Triathlon Program for Kids ages 7-12

Kids will learn the basics of a Triathlon including:

Open water swimming, transitions, bike skills and running. Kids will be grouped according to age and ability

7-9 year olds: 100 yard swim/1.5 mile bike/.5 mile run

10-12 year olds: 150 yard swim/2 mile bike/ 1 mile run


June 5th at 6:30 pm:  Informative Meeting at the Boathouse Parking Lot (GLSP)

Bring bike, helmet and running shoes.  We will go over the program with you and answer any questions you have

June 13, 27 at 6:30pm***

July 11, 25 at 7:15pm

August 1, 15 at 7:15pm

August 28th 9 am Jamesville Beach  CNY TRI Family Picnic and TRI KIDS OFFICIAL RACE

***For the month of June, an $8 parking fee is required unless you have an Empire Passport.

Children will need to bring their own swim cap, goggles, bike, helmet, running gear and a water bottle.

Parents are asked to be volunteers for this event and MUST be present on site the entire time. Your kids see you train and race all year long.  It’s time to get them moving too!!!

Any questions please contact:

Kristen Roe 682-5857 –

Mary Jo Galletta 692-4281 –



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!

Corporate Challenge!

Chase Corporate Challenge Entry Deadline June 10th!

Don’t overlook that Syracuse’s largest annual road race field close’s registration on Friday, June 10th, at the close of the business day.  By that time, race organizers expect that more than 7,000 runners and walkers from more than 260 area places of business will have registered for the 3.5-mile event on the Onondaga Lake Parkway on the evening of June 21st.

Registration is open to company teams.  A minimum of four full time employees is required for a complete team.  For more information or to register a team from your company, visit

Corporate Challenge

Festival of Races!

Major Syracuse Festival of Races Announcement Coming June 7th!

On October 2nd, the 19th annual Syracuse Festival of Races will be introducing to the road racing world a new feature that’s likely to change the sport forever.  On June 7th, race organizers will reveal the innovation.  The SFoR typically attracts runners from dozens of states, and runners throughout the country have been attempting to win complimentary entry into this year’s event by guessing what the new feature will be, with clues provided on the event’s web site (  Event organizers will be limiting Men’s 5K and Women’s 5K entries at this year’s SFoR to 800 in order to preserve the quality of the SFoR race experience for all participants. Expect a sellout once the new feature is announced.

Open Water Swims!

Our first open water swim at Jamesville Beach is approaching. On Saturday June 18, we’ll be setting up the 1.2 mile long Syracuse 70.3 course. The cost is $5 unless you picked up trash on Earth Day with us.

The other 2 dates are 7/23 and 8/27. Check in is at 8, swim starts at 9. We will likely be limiting the number of swimmers to 100.

Coaching Corner

Turn It Off

by Kelly Covert

As race season approaches I often find myself talking to people who are full of anxiety and fear about an upcoming race.  Just last night I was at a panel discussion for a local triathlon here in Syracuse, and after the discussion was over I was speaking with a woman who literally broke down in tears because she is so worried about the swim portion of the race. She was terribly embarrassed and confessed she felt silly, but at the same time her emotions were very real.  She kept saying she knows she can swim it, and she has put in so many weeks of training, and now a week before, she is freaking out.

I know she isn’t the only one who has these anxieties leading up to a race, especially if it’s a first triathlon.  Even after 6 years of racing, I have crazy dreams before a race.  I also find I have those voices, those fears, in my head that tell me I’m not ready, I’m not good enough, that I shouldn’t be doing this.

What a tragedy to put in months of physical training only to be devastated by what is between our ears on race day!  The good news, though, is that we can train our mind as well.

Here is a little tool I like to use for those negative thoughts and fears that start to come my way as race day approaches.

I picture a light switch, and every time that fear or negative thought starts to creep in my mind, I simply turn the switch off and put that thought in the dark.  I will not shine light onto something that undermines all of my hard work.  Once the thought is in the dark, I replace it with a positive thought.

Light Switch

For example:

“I’m so afraid I will have a panic attack during the swim.”
Turn the light switch off.
Replace with a positive:  “I will be calm and peaceful on race day.  My swim will be smooth. I will be relaxed.”

Notice that my positive thought was not, “I won’t have a panic attack on race day.”  I don’t want any focus going to the negative idea.  I focus on what I want to happen, not on what I don’t want to happen.

Does that make sense?

Try it this week, and you will be amazed at how this simple tool can really change your attitude going into your next race.

Happy training!!

Kelly Covert is a CNY Tri Club Board Member and a coach at the North Area Family YMCA.  Kelly maintains a blog at and can be contacted at:

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

June 2011 CNY Triathlon Club-Member Profile

Name: The Severance Family (Sean, Melissa, Kiana and Cole)2011-06 Member profile severence

Tell us about your family:

The Severance Family lives on Little Canada Road in Central Square, New York. We have lived there for 9 years with our 2 dogs. Sean, age 44, grew up in Pennellville; he is a self employed painter. Missy, 41, grew up in Mattydale and is a travel agent in Syracuse. Kiana is 12, a 7th grader at Central Square Middle School; her favorite subject is English Language Arts. Cole is 10, a 5th grader at Central Square Intermediate; his favorite subjects are Gym & recess. Other Family things we like to do include: hiking, playing kick ball, and hide & seek. We continue to live in Central NY to be close to family.

2011-06 Member Profile Severence1How long has each of you been involved in Triathlon and what made you take it up?

Sean: 2 ½ years, Kiana’s school did a team run at Swamp Rat and I decided to race the 5k and by August I was looking for a new challenge.

Missy: 1 year, the rest of my family was doing it.

Kiana: 2 year ago, it was something new to do.

Cole: 2 years ago, it looked cool and I wanted to work out.

Who is a Hero for each of you?

Sean: Don’t really have a hero, but when I saw Team Hoyt at Boston Marathon it was very moving.

Missy: My Husband. Over the years he went from racing cars to snowmobiles and dirt bikes, then to completing triathlons. He could just go run a 5K because it looked fun without ever running or training before that day, and then 1 ½ years later he finished Placid Ironman.

Kiana: My Dad

Cole: My Dad.

What are each family member’s Triathlon strengths and weaknesses?

Sean: Weak in the swim: Run & Bike are good.

Missy: Ok on the bike and swim: Weak on the run.

Kiana: Strong on the swim/bike/run: Weak in transition.

Cole: Strength on the swim and bike: Weak on the run.

What was each family member’s first triathlon and what do they remember most?

Sean: Caz 2008; I registered on Monday and trained 4 days before the event.

Missy: 2010 Iron Girl; I remember thinking,” I should have trained more” and “Can I do this”?

Kiana: 2009 Mussel kids; I remember trying to dismount off my bike and skidding up my hands & knees, but I also remember having fun.2011-06 severence family 3

Cole: 2009 Mussel kids; I remember having fun and getting the coolest medal.

What are this year’s goals (family and individual)?

Sean: Placid Ironman, New York Marathon and maybe an Ultra.

Missy: Finish IronGirl faster than last year and be able to do the women’s race with my daughter faster.

Kiana: To do a Tri (w/ adults) and get better at track.

Cole: Become a better runner.

What, if any, kinds of family workouts do you do together?

Bike and run on the roads around our house, swimming and spin classes at the YMCA.

What keeps the entire family motivated and keeps you coming to the tri events and participating?

Sean: I enjoy the workouts and hope to set an example to my kids for a healthy living.

Missy: I enjoy the workouts and cheering people on and the kids can be a part of it as well.

Kiana: It keeps us all active, while having a good time. Also wanting to get better as a family and reach our goals.

Cole: So I can do better.

Tell us about competition between family members:

Sean: Kids will ride their bikes while I run. I can’t keep up but it’s a good speed workout.

Missy: Kids always have to turn it into a race.

Kiana: When my brother and I go on a bike ride or swimming it turns into a race.

Cole: Bike ride or laps in the pool always turns into a race between my sister and me.

2011-06 severence family 4In five years where does each of you wish to be?

Sean: Hope to break 3:00 hours in a marathon someday.

Missy: Completing longer races and have faster finish times. My big wish is to be able to keep up with my husband.

Kiana: Hope to have completed a marathon or be training for a marathon.

Cole: Still racing.

Something most people don’t know about each of you:

Sean: I built my chopper and wish I had more time to ride.

Missy: I love to read Stephen King Books (Big Fan).

Kiana: I use to race Dirt bikes.

Cole: I’m a HUGE Stars Wars Fan and I have a go-cart.

Membership Update

Membership Going Into the 2011 Tri Season

We are 705 strong going into the first weekend of June 2011.  Not bad, as we had 676 active memberships throughout the entire 2010 year.  And we can expect more as several  members have not renewed their membership for this year yet.

Although, the next two weeks you can show up as a guest for the Wednesday night Training series, thereafter you will not be allowed to participate unless you have this current calendar year membership.  Check the club website to see if you are listed as a 2011 Member.

As you may have read in the newsletter, we are now offering more youth opportunities for your family.  If you currently have an individual membership or a family membership missing part of your family that may want to take advantage of the many training opportunities we are offering contact me.  I can have refund your individual membership after you get a family membership, or send you a form to upload another family member.

And if you have not renewed, you are missing out.  You need an active calendar year membership in order to be insured to take part in the CNY Tri Club’s training activities.  The activities are insured and run under USA Triathlon rules.  So whether you are preparing for a race, or using the season to train, the training bricks, track sessions, duathlons, triathlons, open water swims, and winter training sessions will get you there.

2011 Race Dates

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

July 3, 2011 – Owascoman Sprint

1000-Yard Swim,  14-Mile Bike, 3.1-Mile Run

July 9, 2011 – Henderson Harbor

600-Meter Swim,  15.5-Mile Bike, 4-Mile Run

July 31, 2011 – Lake Delta

Both Sprint and Olympic distances – USAT Sanctioned

August 7, 2011 – Cayuga Lake – SOLD OUT!
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

(Race 3 of “Du Tri the Hills”)

July 3, 2011 – Owascoman Sprint

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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