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February 2016

Published: February 22, 2016 •


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February 2016
From the President
Dear CNY Tri Club members,
Call to glory! Or, is this just the president nagging? Maybe that’s a little over the top, but there is a lot of satisfaction that comes from helping others learn. This club provides lots of opportunities to do just that.

Last month we asked club members to help start a teen triathlon

program, and I’m asking again. We need one or two people that can help out at our Gillie Lake site to keep our teens safe. Regular site directors and volunteers will be there; we just need someone to provide pointers and keep our teens educated and integrated into the club.

How about it? Do some of you want your teens to be triathletes, and will you give them a chance to learn in a safe and supervised environment? If so, contact me at

It seems like we jump from one season to the next because it’s already February and next month is the end of the indoor season. Time to think about spring and summer and our outdoor training season. We would like to remind members that outdoor training requires club members to volunteer to be road marshals, swim counters and check-in/out people.
We have shifted to on-site directors making the call each week to have training or not, and they depend on volunteers. Please plan on volunteering at least once or twice this season so that training takes place.
A final shout out to those indoor coaches who have led us through our weekly winter workouts. Sam’s classes have been overflowing on Monday. Lisa’s yoga class has been well attended, Keone, Rich, Colleen, Ed and Kristen have given up time every week to put on the Wednesday, Thursday and Saturday classes.
Len has started a Tuesday at 11 a.m. cycle class and Rich has been putting on a Friday night movie at 6 p.m. most weeks. Thank these people after class and show them some love and appreciation for all they do. This club works because of them and other volunteers like them.
Finally, don’t forget to renew your membership. Click here to renew.
Ken Geary


Next Board Meeting: Sunday, February 21, 6 p.m.



Pedaling 4 Paige


You likely know all about Paige’s Butterfly Run, a 5K run/walk held every June that raises money to fight pediatric cancer, and fund hope at Upstate Golisano Children’s Hospital.

You can get a jump start on your bike training and help the cause at the same time,

Sunday, March 6, noon to 4 p.m. at Gold’s Gym in DeWitt.
You do not need to be a member of Gold’s Gym in order to participate in Pedaling 4 Paige. In fact, all non-members will be given a 14-day free membership for participating.

There is a $25 registration fee, and a fundraising minimum of $50 per cycling hour per rider. We encourage teams of four cyclists (get your people together for a good cause!) to take command of one spinning bike for the entire four-hour period of the event.


Individual riders are also welcome, and are subject to the same $25 registration fee and $50 fundraising minimum per hour of cycling. So, if one person wanted to ride all four hours of the event, they would register for $25 and raise a minimum of $200. If four cyclists wish to ride together during the same hour, they would not register as a team, they would register as individuals in the same hour.


There are only 35 spinning bikes and a total of 140 riding time slots available for the event, so the time to register is now.

See you March 6 at Studio 2, Gold’s Gym, 5791 Widewaters Parkway, DeWitt

Register here.


Spin For Brady 
When: Sunday, Feb. 28
at: CNY Tri Club WTF, Shoppingtown Mall
Time: 1 to 3:30 p.m.
Registration: $20
Donations: $5 for every 30 min of spinning
Prizes and refreshments will be provided
Brady Faith Center is a 501(c)(3) organization
RSVP to Eileen M Clinton


2015-2016 WTF Classes

The indoor training season is fast approaching its close–many of us start cycling outdoors in mid-March, weather permitting. This is your last chance this season to attend a class at the WTF. Surely, one of the following fits with your schedule.

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, 11 a.m. Cycle with Len. Len will lead a challenging class for those who have some free time during the day to enjoy our WTF. Bring your game face, because Len will make it a tough workout.
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

Rectus Femoris: the other hip flexor
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.

When people complain of hip flexor problems, everyone immediately thinks of the Iliopsoas muscle. The Rectus Femoris is the lesser known hip flexor. The Rectus is one of the four quadriceps muscles in front of the thigh. It crosses both the knee and the hip, so it is involved in extending the knee and flexing the hip. The Rectus can cause pain and dysfunction in the lower back, hip, SI joint and knee.

When running or cycling mechanics break down, the Rectus can become overactive, tight and overused. Weak glutes and inner thigh muscles are the most common cause for Rectus overuse. Large muscle knots can develop, causing changes in posture and alignment of lower back, pelvis, hips and knees. Common postural changes are increased curve in lower back, anterior tilt of pelvis, externally rotated hips and feet, and forward-flexed posture at hips.
This is the best test to see if you have a Rectus issue: Lie flat on your stomach and bend your knee up as far as you can without lifting hips or buttock. Does your heel touch your buttock? It does not have to touch your buttock, but it should be within six inches. If it isn’t you have the potential to affect function and cause pain.
This test is also the best way to stretch the Rectus. You should feel a stretch in the front your thigh, which is the Rectus. Here are three things you can do to fix your Rectus:
  • Relax it by massaging the front and side of your thigh with long strokes up and down the length of the thigh for 3-5 minutes.
  • Stretch it while lying on your stomach as the Rectus test/stretch described above. You can use a strap or your hand on the ankle to help pull and stretch; hold for 5-10 seconds. Do two sets of five reps.
  • Activate the muscles around the Rectus, getting the glutes and inner thigh muscles involved. The hip adduction bridge with posterior pelvic tilt is the best exercise for it. Lie on your back with knees bent and feet flat on the floor. Put feet and knees together, tilt pelvis toward the floor and hold it. Then squeeze knees together and bridge up, lifting your buttocks off the floor. Try to get hips open and squeeze buttocks at the top. Hold five seconds at the top and do two sets of 10 reps.
Race hard, train smart, be safe.


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