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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December 2015 / January 2016

Published: January 11, 2016 •

CNY Triangle Logo
December 2015/January 2016
From the President
Dear CNY Tri Club members,
It’s all about you…
Actually, it’s all about us. Our community of athletes. Our club. We are a collection of people with a common interest and goal. That’s why this club exists. Check out our Facebook page and the pictures and posts. You will see your friends, your fellow athletes and club members posting comments and pictures. Look at our website and see the classes that are offered at our Winter Training Facility (WTF), all of them taught by volunteer members of our club. Look at our summer weeknight training at three sites on two different nights, staffed by volunteers and directors who commit to an entire season of giving us a place to train and socialize with our friends and fellow athletes. Open water swims. Our own triathlon. Kids Tri training. All of this and more made possible by club members who got involved and made it possible for the rest of us.

This letter is meant to reach out to you, our members, to remind you of the fellowship and participation that make this club great. Let’s keep it great; better yet, let’s improve this club by getting more involved and making it even better!

We have a club of doers. You are athletes, and by definition you participate–let’s channel some of that positive energy and ability into our club. The board has some ideas, but we are looking for more and we know our talented members can help with that.

We are looking for people to get involved with starting a Teen Tri Training program this summer, people to lead computrainer classes, regular classes, social media and website people who can share our current news and interests. I often say “Is this club great or what!?!” It is, and so are we.

Contact me at if you want to be involved in keeping this club great. Let’s make it greater together! Oh, and don’t forget to renew your membership for 2016!
Happy Training!
Ken Geary
On Deck Swim Coaching

We asked, you answered and we listened. Based on our survey results, our members want more swim training opportunities. So we have set up an eight-week swim training plan that includes weekly on deck coaching and swim workouts. Athletes will have access to USAT Certified coach Mike Corona once per week for eight weeks; likely Thursday nights at 7 p.m. The program is anticipated to start Jan. 7 and will run each Thursday for eight weeks at a location to be determined. The fee is a very affordable $100.

Athletes will receive custom swim workouts designed to improve fitness and make everyone faster come race day. Athletes will also learn the difference between swimming faster in a pool, and being faster in open water…and the difference is huge.
We are still arranging details for the program; if you have any questions, want to stay informed as the program develops or sign up, email Mike: corona_michael “at”
Space will be limited to 12-20 swimmers, depending on lanes.
Next Board Meeting: Sunday, January 10, 6 p.m., WTF
Winter Training Facility Is Open!
The CNY Triathlon Club Winter Training Facility (WTF) provides a unique venue for wintertime training. The WTF is located in the Community Wing of Shoppingtown Mall, DeWitt. The space is equipped with 50 Kurt Kinetic trainers, sound system, two large- screen video monitors, projector, a CD/DVD player and a disco ball (yes, you read that right). Bring your bike, water bottle, towel and your desire to have a great workout.
The WTF is available for use free of charge to current members* of the CNY Triathlon Club.

*Registration for 2016 club membership is open. Membership is good for the calendar year (January 1 to December 31). If you are a current member, your membership will expire on December 31 regardless of when, during 2015, you registered. If you register/renew now for a 2016 membership, you are a member until December 31, 2016.


Important Details
  • You can park in the parking garage by Sears and enter the mall at “Entrance #6.” Walk your bike down the side hallway to the WTF (it’ll be right in front of you. Don’t go up the escalators).
  • 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, no worries! It is easy and the leader of the session will show you how to set up your bike. Note: If your bike doesn’t have the correct bike skewer, you can purchase one for $10.
  • If you do not have a trainer at home and plan to use the WTF frequently, we are allowing members to leave their bike at the WTF for a small fee. To use this service costs $20 per bike/member (more info below).
  • 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.
  • 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 few small changing areas.
  • Be sure to sign in for each session at the front table.
  • Arrive 15 minutes early to set up your bike.
  • Check the Club Calendar on our website for cancellations.


Similar to last year, we are allowing members to leave their bike at the WTF so you don’t have to drag your bike back and forth to attend classes for the winter season.

We have space to store up to 75 bikes for the season for a small fee of $20. Bike storage is on a first come, first served basis.

If you weren’t able to make the early bird drop off on Nov. 1, check with your class instructor on spots available and to register.

2015-2016 WTF Classes

Mondays, 6 p.m. Cycle with Sam Sampere. Expect a workout personalized to your current fitness level. The best way to accomplish this is to use a speedometer mounted on your rear wheel. A cadence sensor is a valuable tool as well. You are guaranteed to participate in some of the toughest cycling classes you will ever take, and you’ll actually measure your progress throughout the winter season with periodic testing. If you want to hit spring ready to ride outdoors in the best shape ever, you will want to attend this coached practice. This is for riders of all abilities regardless of experience.

Tuesdays, 6 p.m. Yoga with Lisa Baker. Lisa teaches a dynamic vinyasa flow class, with options for everyone from Ironman to Irongirl. You can expect to build strength, symmetry and balance in an easy, friendly environment. Dynamic vinyasa flow means that you will move throughout the class. Everyone is welcome. Please wear layered clothing as it can be cold in the WTF and bring a yoga mat, blocks and a strap if you have them, and a large beach towel.
Wednesdays, 6 p.m. Cycle with Rich O’Neil. Wednesdays will feature high intensity, pushing aerobic limits for those who choose to take on the challenge. However, all are welcome to participate. Leave your comfort zone at a moderate effort, stay just below the maximum or settle in at a leisurely exercise pace. Join us and be active.
Thursdays, 6 p.m. Cycle with Keone. I promise you will have fun in my class and you will be challenged. Being a swimmer that loves to bike means I teach like a swimmer: I love intervals. We will start the season slow (because I need to get my bike legs back) and build from there. Remember, the beauty of being indoors is you are just as fast as everyone else in the room. Plus, it is a great time to work on drills that you make you a better biker. I will have upbeat music and plenty of variety so the hour will go by quickly. I will motivate and challenge you, but in the end, your workout depends on the effort you put into it. Bring two bottles of water. You will need them.
Saturdays, 7 a.m. Cycle with Kristen Roe. I will be team teaching with Ed TenEyck, alternating weekends due to other commitments. Classes will range from 75 minutes the first month and will build to 90 minutes as time goes on–longer if we have time and people want to stay and ride. Class will be intense but fun. If athletes have power meters or heart rate monitors we will hold a class for testing and designating training zones.

Saturdays, 9 a.m. Cycle with Colleen Farrell. Colleen will lead the second Saturday class. This class will help you to build your cycling base throughout the winter.  We’ll start out at about 60 minutes, and throughout the winter work up to three hours on the trainer (you can drop in for some, or all, of the longer classes). We’ll do lots of different training to keep it fun: pyramids, tabata, you name it, it will be done on the bike.


Be sure to check the website for added classes or cancellations: Winter Training Facility. If you have questions, email:
Tri PT by Troy

Can an airplane help you run better?

This feature brings training and injury prevention advice to Tri Club members. If you have any questions for Troy, please contact the editor at and I will pass them along.

Yes, an airplane (scale exercise) can help you run better. Being able to perform this exercise in both static and dynamic motion will help you develop the proper muscle function for running and all sports.

Running puts high demands on the lower extremities involving strength, stability and kinetic function. Not rocket science. But here is a little bit of science that will help you get your running form and training off the ground. Elite runners use the mechanical advantage proper joint/body alignment and the hidden energy in the muscles to generate optimal energy. This is best achieved with proper muscle balance in all types of muscle contractions: isometric, concentric and eccentric.

For most of us, 99.9% of the exercises we perform will focus on the concentric type, shortening the muscle while tightening it and getting forces to lift or propel our body. We need to address the other two types with focus to balance not only the individual muscles, but the muscle groups and patterns that work together for movement.

An eccentric contraction can use the muscles lengthening against force to absorb and store energy to generate more force for the concentric contraction. An isometric contraction, where the muscle remains the same length, will stabilize the joint/body to allow the muscles to have a solid platform to generate force.

The airplane is one exercise that will create muscle balance in more ways than one. It can create balance of contractions within an individual muscle, equalize the co-contractions between muscles around joints to stabilize them and synchronize muscle contractions in specific patterns to make them more efficient. The concept of the airplane exercise is still not rocket science, but pretty cool if you’re a sports performance nerd like me.

By the way, all the stuff I just talked about for the airplane exercise is an excellent way to prevent injuries. That’s the physical therapy nerd in me.

OK, so how do we do this amazing magical airplane exercise?
  • Stand up tall with feet together and arms out to the side at shoulder height
  • Lean forward, keeping head and chest up, and lift one leg straight back
  • Maintain back leg straight and try to get parallel with the floor
  • Balance in airplane scale for 5 seconds then place toe of the back foot to the heel of the front foot
  • Repeat airplane scale moving front foot backwards
  • Do 2-3 sets of 10 steps backwards
Race hard, train smart, be safe.
Athlete Profile
Jade Mills   
Tell us about yourself. I’m 36, and I was born and raised in Central New York, and work as a personal trainer at Metro Fitness in downtown Syracuse. Other people say I’m the kind of person who is always looking for new adventures, whether it’s triathlon, ultramarathons or jumping out of planes. I suspect they think my life is more exciting than it really is. I have a great group of friends, and I love spending time with them, whether it’s hanging out while enjoying a glass of wine or getting together for a run, ride or swim. I love being in the woods, and doing things outdoors in general, like hiking and camping. I also enjoy reading and cooking; those are my noncompetitive hobbies.
How long have you been involved in triathlon and what made you take it up?  I’m going into my fourth year of direct involvement with the sport. It all started with coaching for the Fleet Feet Triathlon program. I was hooked pretty quickly, so after a season with that group I bought a bike and began training for my first triathlon.
Who is your hero? Quenton Cassidy, the main character of the novels Once a Runner, Again to Carthage, and Racing the Rain by John L. Parker Jr.
What is your athletic background? I began “play” running with a neighborhood friend when we were about 8 or 9 years old (we would stage pretend track meets in her back yard). Modified sports programs didn’t exist yet when I was in school, so I didn’t join a formal team of any sort until I was a freshman in high school. I played field hockey and ran indoor and outdoor track for Liverpool, and I continued with both track seasons when I went to college. After that, I was pretty much on my own working my way up through the distances.
What are your triathlon strengths and weaknesses? I’ve been a runner most of my life, so I am very strong for that leg, and I also do pretty well with the swim. My weakest leg is the bike, largely in part because it’s where I am the least experienced.
What was your first triathlon and what do you remember most? The intermediate distance at the Delta Lake Triathlon, and I remember being so glad to make it through the bike and into my running shoes. Having some of my closest friends at the finish line made the experience especially memorable.
What is your favorite race and why? It’s hard to come up with a favorite. I suppose Delta Lake Tri. It’s a well-executed race with a great atmosphere. The Cayuga Trails 50 is also at the top of my list. Love the challenge of all the crazy stair climbing on that course.
What was your worst race and why? 2006 New York City Marathon, because it was so frustratingly crowded. There was a bottleneck at every water stop that stopped me dead in my tracks.
What’s on your race calendar for 2016? The definites are on the Caumsett 50K and Cayuga Trails 50 Mile for some spring ultra marathons, and the Tupper Lake Tinman and the Delta Lake Double for tris. I will likely also do the Caz Tri intermediate race or another 70.3 race in late summer. Haven’t thought about the fall yet.
What are this year‘s goals? My spring ultras serve as the national championships for those distances, and I really want to improve from last year (seventh and sixth, respectively). Tinman Tupper Lake will be my first 70.3 and I want a really strong debut there. Also, to sign up for 2017 IMLP!
In five years you hope to… : Have my own log cabin in the woods, with a couple Ironman finishes under my belt and a national championship title in either the 50K or 50-mile distance.
Something most people don’t know about you. I’m actually a pretty shy person. I’ve learned to be outgoing because of my role as a trainer and coach, but it doesn’t come naturally.
 What triathlon has taught you. Chamois Butt’r is an amazing product. That, and it’s OK to be afraid of something (like flying down hills on a bike) but that fear will hold you back if you don’t keep working to get over it.
CNY Triathlon Club | Box 434 | Dewitt | NY | 13214

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