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 5 of 62« First...34567...102030...Last »

February 2015 : issue 71

Published: February 4, 2015 •

CNY Triangle Logo
February 2015
From the President

Dear Members,
I am looking out my office window and thinking to myself that in three months there will be leaves on the trees and the club will start Wednesday night trainings. Although it doesn’t feel like it, warmer weather will be here soon. How do you keep up your motivation to work out when it is snowing, blowing and freezing outside? Here are a few tips from Macca’s Musings: Stay Motivated! by Chris McCormack (read the full article here):

“Accept that a lack of motivation is normal, but refuse to accept that it will derail your drive and your goals.”

We all go through it. We don’t want to get out of bed or slog through the snow to the pool. The key is to remember we are human. Off days will happen. Some days we will win the battle of negative thoughts and some days we won’t. Just keep your eye on the prize.

“Keep it simple. Triathletes have a tendency to over-complicate things. Training programs and routine are important, but training in a social environment makes life easier.”


YES!! That is why the club has the WTF (Winter Training Facility). Don’t suffer alone! Suffer with friends :-)

“Manage your time! The biggest issue I see in people’s fight for motivation is that they try to cram too much into a tight time period, and the hassle of it takes away the enjoyment. Better time-management skills and better planning with realistic training time frames will ensure that burnout and ‘de-motivation’ are less likely.”


Ever have the panic moment where you think you aren’t doing enough? You aren’t training hard enough? You are way behind and totally going to get your butt kicked?  Then you go into overdrive and what happens? Training suffers and injury happens. Take time each week to plan. Allow yourself to control your training and not have the training control you.

“Understand how rest affects routines. When you’re getting your rest, it always seems easier for your body to fall into a good training routine. And when a routine becomes a sound foundation for your life, it is easier to keep the motivation high. This ties into the planning process.”


This is my favorite part of my training plan. Rest day! And naps.

“Be process-driven, not always goal-driven. Goals, when set, can be lofty and at times far away. For this reason it’s important to identify what the goal is–but even more important to know the process you have put in place to reach that goal. The process is the most important, and understanding how it relates to the bigger picture helps you remain in control of the journey.”


The journey is what is important and all the moments that lead up to the goal: the laughter, tears, failures and successes. All of these play an important part in the process to get us to our goal. Enjoy these times and journal them. When you cross the finish line you want to remember not only that moment, but everything (and everyone) that led you to that moment.


Stay warm and happy training!




Next Board Meeting: Sunday, March 8, 6 p.m., WTF


What’s New at WTF

Computrainer classes are available on Thursdays and Saturdays. Priority is given to full-session signups. Schedules are available in the Tri Club calendar. The next full session with Sam begins February 21, with classes starting at 9:45 a.m. and the next full session with Rich starts February 28 at 8:15 a.m. Drop-in sessions with Lisa will be available Thursdays at 6:15 p.m.

See the club calendar to sign up.

Ask the Coach

This month, the newsletter begins a new feature, Ask the Coach. Members are urged to submit questions to The editor will then forward the question to that month’s coach. I hope this feature will provide valuable information as well as help you get to know the triathlon resources available in our area. This month’s coach is Kelly Covert.

Why do I need a coach? In my opinion, the top reasons triathletes need a coach are to help with life balance and injury prevention. A good coach will listen to your goals and create a plan that will help get you there, but they will also tell you when to rest, which is essential. They will help you figure out how to fit everything into your busy life that includes work, family and more. The more you have on your plate, the more you need a coach! A good coach provides the plan and then gives the support necessary to get through the plan. They become your sounding board, your place to go with questions, and most importantly, a good coach believes in you and for you when what you are doing can seem impossible.

What should I look for in a coach? It is so important that you find a coach that is a good fit for you, your goals and your lifestyle. Everyone should sit down with a potential coach and get an understanding of how that coach works, what is included in a coaching plan, and additionally, to see if you have a connection with that person. An athlete/coach relationship is very close, and you need to be able to fully trust that your coach is going to deliver on your goals as well as understand your particular circumstances. It’s important to remember that each coach is unique in his or her approach to training and coaching. For example, at Strong Body Whole Heart we offer triathlon coaching that includes life balance work, injury prevention and options to include what we like to call “heart coaching”–coaching that prepares you for not just the physical aspect of training and racing but also for the emotional aspect.

It is important to check out your coach’s experience and credentials. If you are planning on racing your first 140.6, choosing a coach who has had great success in coaching athletes to sprint tri victories might not be your best bet. If you are looking to combine triathlon training with other goals, such as weight loss, finding a coach that has certifications and experience in both of those areas is important.

How much does it cost? For a local coach, rates can range from around $150 per month and up, based on the kind of training you are seeking as well as the experience of the coach. When considering cost, I encourage athletes to think about coaching as an investment in their health, training and their life balance. You spend thousands on equipment, why not invest some of that money into yourself? A good coach offers far beyond a training plan. They offer insight, experience and the ability to look at your training and health from an objective viewpoint. That is something you will never get from a cookie cutter plan off the Internet!


Kelly Covert is a USAT Level 1 Certified Triathlon Coach with more than five years of coaching experience and over 10 years racing experience including triathlons of every distance. In addition, she is a Precision Nutrition Certified Nutrition Coach, as well as an integrative life coach. She is the co-host of the weekly audio podcast, The Strong Body Whole Heart Podcast, which you can subscribe to on iTunes. You can reach her at and on the web at
Cazenovia Triathlon
August 23, 2015
Registration opened February 3.
 Click here to register
We are pleased to announce the 15th edition of the

Cazenovia Triathlon.
Set for Sunday, August 23, we welcome all former and future Caz Tri finishers.

The date has changed to August 23 to allow those racing Ironman Lake Placid and Iron Girl Syracuse plenty of time to rest and recover as well as helping extend the race season a bit further toward the fall.

Out 2015 goal is to make it all about the athletes and bring back what made us fall in love with about the sport of triathlon. We are offering the lowest registration price in Central New York through February 6, bringing back the race t-shirts, offering finisher medals for all of those who cross that finish line, and so much more. We have also changed our registration service to cut the cost on processing fees.

2015 also offers an exciting new race with the intermediate relay. Just like the sprint relay, athletes can race the intermediate distance in two- or three-person teams.

Registration for the 15th annual Cazenovia Triathlon opened Feb 3 at noon. For the most up to date race information, please visit either: 


Registration can be found at:


Good luck with your upcoming training and we hope to see you in August.

Triathlon Swim Clinics
Session 2 begins in April
Eileen M. Clinton 

Tell us about yourself. I am currently the vice president of Risk Management at Brown and Brown Empire State. I have been in the insurance business over 33 years now. I moved around a bit with the job, from Massachusetts to Illinois to Binghamton to Syracuse, where I met my husband Jim, and had our son Matt who is now 23, a civil engineer near the city. I grew up in West Hartford, Conn., but always call Syracuse my home. I come from a family of five girls and one boy, so I learned at an early age how to compete!

How long have you been involved in triathlon and why did you take it up? I started triathlons in 2003, so it has been 12 wonderful years. I was an avid bicyclist for years, but discovered I had developed osteoporosis and my doctor said I needed impact to strengthen the bones. He suggested running or volleyball. I had run before, and started running on a more consistent basis. With summers at Cape Cod as a kid, I always liked to swim and I could bike, so triathlons became and still are my passion. I still have a lot of what I call “joy” moments training with friends, swimming at Jamesville or just being outdoors.

Who is your hero? My mom, Mary Ellen Higgision. She has been physically active all her adult life. When I was a kid, she would ask my dad to stop the car 6-8 miles from home and she would walk home for exercise (or to get out of a car full of screaming kids!). At age 85, she is the only one at her senior living center with a bike.

What is your athletic background? I made the varsity crew team at Assumption College in Worcester, Mass., and rowed varsity crew for three years. I always loved to bike, even as a kid.

What are your triathlon strengths and weaknesses? My strength I would say is my consistency. I have tried to place in my age group every year since 2003 and have accomplished this goal. I actually started to enjoy the swim the last couple of years, but alas, I’m not very fast. I have taken swim clinics for years to get faster and all that technique goes out the window when you start your mass swim in an event, so I would say that my swim time is something I still want to work on.

What was your first triathlon and what do you remember most? I think it was the Green Lakes Y Tri. I remember running neck and neck with my friend Mickey. My shoe lace untied and I had to make the decision to tie the lace or trip on my run to the finish. I decided to tie the lace and Mickey ran past me to the finish line. She earned that win.

What is your favorite race and why? I would say the First Syracuse 70.3. It was the first Ironman event in our area and the excitement and buzz was great. I also loved the flat run. I have relatives in Jamesville and I remember all of them out with their cowbells cheering me on.

What was your worst race and why? The 2013 Musselman 70.3. That was the year with the double fatalities. I learned of the first fatality Saturday night at the event dinner and it was so sad. Then I was on the bike course and came upon the woman who crashed. I saw the ambulance and we were told to stop.  The ref let us walk our bikes around the crash and mount up. It was not until I finished that I learned this young woman had died. This terrible tragedy at such a well run event was so sad. I will never forget it.

What races are on your race calendar for 2015? I always sign up for Cooperstown in May (yay, 55 degree water last year!), Delta Olympic, Syracuse 70.3 relay (I will do the bike section) and the Incredoubleman in September.

What are this year’s goals? My goal is to continue to place in my age group each year as I get older and not to crash. (I had a bad crash last September and it took me a while to heal).

In five years you hope to . . . Continue to have fun with the triathlon events and with my tri buddies. I also hope to qualify for Worlds and maybe tackle Ironman Lake Placid.

Something most people don’t know about you. I led bike trips for the national Sierra Club for several years, touring in places like Nova Scotia with groups. I loved it!

CNY Triathlon Club | Box 434 | Dewitt | NY | 13214

Page 5 of 62« First...34567...102030...Last »