Archive for the ‘Newsletter’ Category

May 2012 – Issue 39

Tuesday, May 1st, 2012
CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org 
May 2012 – Issue 39
In This Issue
2012 CNY Tri Club Membership
Wednesday Du’s
Wednesday Cancellation Policy
Trashman 2012 Report
Kids Tri Program
Transition Clinic
Tri Everything
Eleonore Rocks Foundation
Become the Official Tri Club of Ironman 70.3 Syracuse
Kids Duathlon
Call for Podium Results
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> cnytriathlon.org
We would love to have you participate!

Our Sponsors!

Advance Cyclery
Advance Cyclery
www.cnybikes.com


Applebee’s
www.applebees.com

 

Bella Domani Logo
Bella Domani
Catering & Banquet Facility
www.belladomani.net

 


The Bike Loft
www.bikeloft.com

 


The Bikery
www.thebikery.com

 

Endurance Monster

FLRTco
Finger Lakes Running &
Triathlon Co.
www.flrtc.com

 


Fleet Feet Sports Syracuse
www.fleetfeetsyracuse.com
Genufix
Genufix

Lake Effect Run Club

Lake Effect Run Club

Lake Effect Run Club Website


Multisport
Physical Therapy & Fitness
www.multisportpt.com

 

National Aqua Service
National Aquatic Service
www.nationalaquatics.com

 

Onondaga Cycling
Onondaga Cycling Club
www.onondagacyclingclub.org

 

Ra-Lin
Ra-Lin

Syracuse Bicycle
www.syracusebicycle.com

T2 Multisport

Tiffany 2

3 Treasures Therapeutic Massage

www.3treasresmassage.com

 

2012 Board Members

Bridget Lichtinger, President

president@cnytriathlon.org

 

Deborah Armstrong, Vice President

vicepresident@cnytriathlon.org

 

Jill Poniros, Treasurer

treasurer@cnytriathlon.org

 

John Ricker,  Secretary 

secretary@cnytriathlon.org

 

Deborah Armstrong, Vice President

Volunteer Director

volunteers@cnytriathlon.org

  

John Austin

Cazenovia Triathlon Co-Director

cazdirector@cnytriathlon.org

Mike Gasparek

Jamesville Event Co-Director

Cazenovia Triathlon Co-Director

cazdirector@cnytriathlon.org

 

Stacey Keefe

Membership

membership@cnytriathlon.org 

 

Dave Knaebel

Equipment Manager

equipment@cnytriathlon.org

  

Jim Mirra

Jamesville Event Co-Director

jamesville@cnytraithlon.org

 

Kristin Mullally

Oneida Shores Event Co-Director

oneidashores@cnytriathlon.org

 

Andy Degati

Oneida Shores Event Co-Director

oneidashores@cnytriathlon.org

 

Rich O’Neil

Race Volunteer Coordinator

volunteers@cnytriathlon.org

Sean Severance

Board Member 

Debbie Sindone 

Newsletter Editor 

newsletter@cnytriathlon.org

All members of the Executive Board can be reached at:

 

Letter from the President 

Dear Fellow CNY Tri Club Members!

 

It is finally here! Training season! We start the Wednesday Night Duathlon series on May 9th  at Gillie Lake, Jamesville Beach and Oneida Shores.  If you are new to the club the duathlon is a run, bike, run.  However, it is your training and you chose what you want to do!  Be sure to tell the site directors, Jim, Mike, Andy, Kristin and Eric thank you when you see them.  They are giving up their Wednesday evenings to make sure members have a great training season.

This month members will be receiving the “Club Rules.”  Please take a moment to go over them.  We want to make sure all of our members train safely.   We will also have the rules listed on our website.  Speaking of the website!
New and improved website!  The website has gone through a complete OVERHAUL! It has a brand new look and we will be working on the content in the coming weeks.  As with everything, good things come in time, so be patient with us as we work on the inside of the website.  BUT, take a look and let us know what you think!  Thank you to Randy Hadzor for working so hard on this project!
The Membership Orientations were a huge success!  Each session had a large crowd and it was great to meet so many club members.  We want to thank everyone that participated, especially, Ben Rabin who came out to talk about the rights cyclist have out on the road! Thank you, Ben! As I mentioned in the orientations, this is your club and with it being your club comes some responsibility.  Which is…yes…I am going to say it…volunteering.  We have a great club with many offerings, but we need volunteers to run them successfully.  We have outlined below the cancellation policy for if there are not enough volunteers.  To volunteer go to our website and find the training site.  On the training sites web page there will be a spreadsheet for you sign up for volunteer spots.  Any questions email volunteers@cnytriathlon.org
Want to wish all the members running the Mountain Goat GOOD LUCK! 
See you out there! Email me with any questions, concerns or suggestions!
Bridget
President

Board Meeting
 

NOTE: DATE CHANGE FOR MAY BOARD MEETING!

In order to let our members celebrate Mother’s Day,
the May Board of Directors meeting will be held

at 3:00 PM at the Cicero Panera Bread

on Sunday, May 20th.  

 

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

executiveboard <at> cnytriathlon.org

2012 CNY Triathlon Club Membership

 

Summer trainings are coming up fast!  Only current members will be allowed to participate in Wednesday night training, OWS, and all the other fun stuff the club as planned for 2012.  Be sure to renew your membership! 

 

Questions?  Contact membership <at> cnytriathlon.org

 

Wednesday Night Duathlons

 

Wednesday night duathlons will begin on Wednesday, May 9, 2012 at Gillie Lake, Jamesville Beach, and Oneida Shores.  Check-in begins at 5:15 PM at each location.  

 

You MUST CHECK OUT before you leave and everyone must be finished by 8:00 PM.  Be sure to go to our website and look at the bike course map so you are familiar with where you are going.  

 

Have any questions?  You can ask the Site Director.

 

Cancellation Policy for Wednesday Night Training

 

If we do not have enough volunteers for any one of the training sites all THREE sites will be cancelled.  We understand that Wednesday Night is your training, but if there are no volunteers to run the events, then there is no training for anyone.  We cannot close one site because we cannot overload the other two.  The Volunteer Director will send an email on Sunday to the CNY Tri listserv and Facebook page with volunteer needs.  If by Tuesday at NOON we do not have enough volunteers we will cancel the Wednesday Night training for all locations.  The reason for cancelling on Tuesday is so we have enough time to notify the parks and lifeguards. 

We will also use the Facebook page, CNY Tri Listserv and website to notify cancellations due to weather or bad conditions.

 

Trashman 2012 Report

Trashman 

 

CNY TRI was out in force in on Apulia Road April 28th to pick up trash on our adopted roadway.  Forty six club members  braved temperatures in the mid 30′s to do our annual spring clean up and a half dozen or so intrepid souls followed that up with a bike ride, and several others chose to run. We had so many volunteers we were able to extend our clean up beyond our designated one mile zone.  Bob Burton got the award for finding the largest and most unique piece of junk- a fender.  Volunteers earned volunteer incentive points and a priority slot in a club open water swim of their choice.  

 

Thank you Trashmen! We will do this again later in the year.

KIDS TRI PROGRAM – CAP AT 70 and REGISTRATION INFO

CNY Tri club is proud to bring back the Kids Tri Club again this year. Last year was our first year having a program for the kids and we had a huge turnout – 55 kids.  This year we are capping the number of kids to  70! 

 

The Kids Tri Club will meet on Tuesdays at 6:15pm at Jamesville Beach (dates on the club website) with coaches Mary Jo Galletta and Kristen Roe. The Kids Tri Club is geared for children ages 7 to 13 and are comfortable swimming in open water, biking and running.   Kids are divided into three different categories depending on what they are most comfortable with; Mini, Sprint & Olympic distances. Kids will learn how to set up a transition area to make for smooth transitions, fuel the body before and after racing, along with other tips.  But the best part is that they will have fun while doing all of it.

 

Children and parent(s) MUST be current members in order for the child or children to participate in the Kids Tri Club program.  You can register under the family membership – see membership page to register.  Parents are asked to be volunteers for this event and MUST be present on site the entire time.  

 

Children need to bring their own swim cap, goggles, bike, helmet, running gear, transition towel and a water bottle for the training sessions.

 

Parents must register their kids by JUNE 1st!   To register email: Parent’s name, child or children names, age(s), t-shirt size(s) for the child or children and a contact email to Mary Jo Galletta at: mgalletta <at> twcny.rr.com

Free Transition Clinic

A triathlon has a start line and a finish line – everything in between is a triathlon.  That is swim, bike, run, and transitions.  People underestimate the time savings that exists in transitions; I’ve seen folks train all year to shave off 10-20 seconds per mile on the run, only to throw all that hard work away in T1.

Join NWT coach and local triathlete Mike Corona for a FREE transition clinic at 5:30 PM on May 3rd at Green Lakes State Park.  Mike will share the tips and tactics he uses to be the first one out of transition – clearly he backs up what he preaches with results:

  • 2010 1st overall in T1 & T2, 2nd overall finisher, Du The Lakes Duathlon
  • 2010 1st overall in T1 & T2, 2nd overall finisher, Green Lakes Triathlon
  • 2011 1st overall in T1 & T2, 1st overall finisher, Du the Lakes Duathlon
  • 2011 1st overall in T1 & T2, 1st overall finisher, Green Lakes Triathlon
  • 2011 1st overall in T1 & T2, 4th overall finisher, Cazenovia Triathlon
What do you bring?

Everything you bring for a race:

  • Wetsuit
  • Bike
  • Cycling shoes
  • Helmet
  • Running shoes
  • Race belt
Speedy transition is not an athletic skill base that requires an adaptation like swimming, biking and running; therefore, anyone can become faster over a period of days!  Triathlon is ONE sport that people often confuse as three separate sports.  Every second counts!

Space is limited, so please register for this free event by emailing: jen_corona <at> yahoo.com

Tri Everything

 

One night only, join CNY Triathletes from all experience levels to explore the world of triathlon.  Whether you’re curious about triathlons, new to the sport or have already conquered Ironman, this event will be fun for all!

 

On Monday, June 4th at 7:30 p.m. Fleet Feet Syracuse will host “Tri-Everything” Night presented by Zoot Sports. “Tri Everything” Night will feature a variety of different interactive stations that focus on transition, nutrition, recovery, wetsuits, apparel, bike maintenance, and more!  Experts in the field will be present to discuss anything and everything Tri and answer questions! 

 

There will be a handful of raffle prizes to win including a Zoot wetsuit, Zoot tri outfit, an hour-long ride with USAC certified, level 1 Cycling Coach Helene Schmid and a free bike tune up from iFixBikes. There will be plenty of deals throughout the store on the latest triathlon gear and sample products will be available for everyone in attendance.

 

To RSVP, visit www.fleetfeetsyracuse.com/forms/tri-everything-night

Eleonore Rocks Foundation

CNY Triathlon Club members Rebecca Bader and Kristin White have been chosen to race with the Eleonore Rocks Triathlon Team for 2012. This mission of Eleonore Rocks is to make a positive impact on the lives of sick children and their families by providing support to the impacted families. This will be Becky’s second year as a team member and Kristin’s first. 

 

Both Becky and Kristin have pledged to raise $1000 each towards the foundation’s mission. Any support you could give them would be appreciated. To make a tax deductible donation online, go to http://store.eleonorerocks.org/Kristin-White_p_66.html or http://store.eleonorerocks.org/Rebecca-Bader_p_17.html. 

 

Keep an eye out for Eleonore Rocks socks going on sale soon! 

 

Visit www.eleonorerocks.org to learn more about this cause. Thank you!!!

Become the Official Tri Club of Ironman 70.3 Syracuse!
 
 
Officials recently announced that the triathlon club with the most members registered for the 2012 Ironman 70.3 Syracuse, scheduled for Sunday, June 24, will receive a team tent located next to transition with private bathroom facilities and will be named the Official Tri Club of Ironman 70.3 Syracuse! 
The Official Tri Club will also receive their own scheduled Athlete Check-In, as well as their own area in transition where registered members can rack their bikes and gear together.
The 2012 Ironman 70.3 Syracuse will have 100 qualifying slots into the 2012 Ironman World Championship 70.3, scheduled for Sunday, September 9.
If you are participating in the 70.3 be sure to email president <at> cnytriathlon.org by June 1st so we can get the list to the race rep!
For more information regarding the event, please visit www.ironmansyracuse.com.

Kids Duathlon!

 

 

Podium Results Wanted!

The CNY Triathlon Club wants to hear about your podium finishes.  During the triathlon season (May through October) we want to focus on your achievements in triathlons and duathlons.  However, during the off-season, we want to hear about podium finishes in running, biking, snowshoeing, etc.

 

If you have a podium finish (top 3 overall or in your age group), please feel free to share your accomplishments so we can share them with club members.  When you send your information, please include the following: 

  • Name
  • Race name
  • Race type (Triathlon, Duathlon, Running, Biking, Other)
  • Distance (Ironman, 70.3, Olympic, Sprint, 5K, 10K, etc.)
  • Net Time
  • Overall or Age-Group place that earned your spot on the podium

Again, right now you can send us results from any type of race, but come May, please limit your responses to triathlons and duathlons only.  Send any podium finish result information to secretary <at> cnytriathlon.org.

CNY Tri on the Podium!

Podium 

 

Chris Read

Tri Charlotte County Triathlon

Punta Gorda, FL

Sprint Triathlon (400 yd swim / 16 mile bike / 5K run)

2nd in Age Group (60-64)

1:31:14 

 

 

Laurie Francis

Escape from Fort DeSoto Triathlon

April 14, 2012; St. Petersburg, FL

Sprint Triathlon (0.5 mile swim / 10 mile bike / 3.4 mile run)

4th in Age Group (55-59) [medals to top 5]

1:24:11 

 

Member Profile

Name:  Randy Hadzor

Tell us about yourself.  

I grew up right here in Syracuse, New York, went to college at Monmouth University in New Jersey, moved back to the area and co-founded a design firm called Variety Studios. I do running races,  bicycles races of all sorts,  and multisport races; racing for the Mello Velo cycling contingent and the WoolSports multisport team!

 

  

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

I’ve been involved with triathlon for about 3 years now. I suppose the whole order of events leading up to it started way back… I ran Division 1 cross country, indoor and outdoor track (distance and steeplechase) at Monmouth University in New Jersey.  At school, we somehow got set up as product testers for the ‘new’ Garmin 305 forerunners.  Towards the end of college I was having issues with Achilles tendonitis, and occasionally I would have to ride the bike to keep fitness up.  It was fascinating to see your course mapped and the exact distance no matter where you chose to run… it was great not having to drive the course to figure out the distance! So, as awesome as that was with running, biking was exponentially more cool, as you could go even further. Especially the summer before graduation, when I would commute from my parents’ house in LaFayette to my internship at Eric Mower & Associates in Syracuse; then as much as possible exploring the roads south, east and west of Syracuse, and all around on Route 20. After school, rather than a suit or some other professional / scholarly mumbo jumbo, my family got me a bicycle as a graduation present. No longer did I have to steal my dad’s Trek, with the ol’ down tube shifters, to zip up and down Route 20. Being able to switch gears with the flick of a finger was pretty much the most amazing invention ever! 

After 4 years of running, I was getting a little tired of all the running and I took time off to just have fun, relax, and ended up riding a lot. At this time I was living with my brother in Otisco and commuting to work at Fleet Feet in Syracuse, where I first started professionally mixing art and athletics by doing marketing, graphics, etc.  After a couple months off, I realized I had signed up for the Lake Placid Marathon and realized just how close it was. So I upped the running miles, survived the Marathon, and did trail runs including the Virgil Mountain Madness and Monster Half type trail runs; trail runs were the coolest. Then that summer the real fun started when a friend from college suggested I come down do this ‘sprint tri’ thing down in New Jersey.

 

 

Who is your Hero? 

This is a tough one. There are a lot of people I think of randomly that are super inspiring in all different aspects of life… when thinking about hard work and sports in general I see quick images of athletes like Jaromir Jagr, Ulf Sammuelson, Wayne Gretzky, Tie Domi; even dudes like Lopez Lamong, Anthony Famiglietti, and more recently people like Fabian Cancellara for being so fast people could accuse him of having a motor on the bicycle, Graeme Obree for ripping apart everyday appliances to create faster bicycles, and then artists like Space Invader that turn everyday life into an interesting adventure using art, wit and no doubt some sick climbing skills… But all said and done, my hero is probably my dad. He’s taught me the most about hard work, doing the right thing, working hard and being in control of your own success; he’s even upping the ante this year as we’ll both be competing in age group world championships though he’s in the more cut throat 60+ category…

What is your athletic background?

I started playing hockey and lacrosse when I was about 5. For the first few years, playing hockey for the Valley Eagles then eventually the Syracuse Stars, and playing lacrosse for the Onondaga Athletic Club Warriors (now called the Redhawks). We would play all year round, traveling mostly to Canada for both hockey and box lacrosse. I have fond memories of dressing in cars and racing across Canadian towns changing from lax arm shells to hockey shin guards in the back seat… this is actually the origin of my multisport career no doubt. It was all contact sports until in high school where I stopped playing football and started running cross country, mostly to get faster for lacrosse and stay fit for hockey, and then eventually indoor and outdoor track. Our high school, LaFayette, didn’t have track but I transferred from a different school and the first year at LaFayette played hockey at Corcoran. The next year, I was able to kind of start our own mini team and train with the great folks at Faith Heritage where open hallways and stairs actually made a pretty fun practice ‘track’. Then I went on to run cross country, distance and steeple chase at Monmouth University.

 

What are your Triathlon strengths and weaknesses?

I love hills; both on the bicycle and running. I’m not a very smooth swimmer.

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

Ok, so my friend Beard suggested we do this sprint tri that started on the beach in Longbranch, NJ, where you swam in the ocean, then biked and ran basically in the same neighborhood that we practiced everyday all year round for MUXC &TF.  So, Sarah and I went down to visit and give it a try. It was a blast! I swallowed a lot of salt water and had a lot of fun catching all the people in funny hats (aero helmets), on shiny bicycles, and with whirring fancy wheels… it was a relatively short ride and I took each corner faster and faster — until the last turn, before the final straight away back to transition.. this turn happened to be a particularly wet and sandy turn — I ended up sliding across the sandy pavement on my chest nearly losing my nipple, dropping my chain, and even worse, scuffing up my bar tape! Luckily, no one else was involved. I slid the entire width of the road, the crash just heaped on more adrenaline. I righted the bicycle and was about to go, but of course, the chain was no longer on the gears, so I lost a bunch of places — I managed to get the chain on with shaking, no grease covered fingers, and took off hammering… back into transition and then a pretty quick transition; jamming sandy, sockless feet into shoes, then off on the run. I caught a couple of the folks that had passed me and finished up 4th.  That evening we went to an Italian restaurant we used to frequent in school, relaxing, joking, having a beer, etc. reflecting on the new adventure that Beard, Sarah, and I had just endured… despite how much water I drank, it seems Beard had beaten me in that department, resulting in a very uncomfortable stomach and maybe even a DNF… Halfway through dinner I got a call from my dad asking if I was ready for the race tomorrow. I asked “What are you talking about?” He said “Yea, I see here online that registration is at 5:30am in Asbury for the Born to Tri Sprint Triathlon”.  So needless to say, we put the beers down, finish up dinner and headed to sleep. We woke up dark and early. Sarah and I registered for our second ever triathlon under the parking lot lights of the famous Asbury Casino. At first the salt water stung on my chest, but we had a while to float around and get used to the water before the gun went off. The race was a blast! After, we had bagels and chocolate milk and as we were peeking in some of the windows of the shops and galleries of the Asbury Parlor Gallery on Cookman Street, a yoga class was about to start, so they invited us in for a free sample. I didn’t know much about yoga at the time, but it certainly felt good to stretch a bit while being able to look at the cool art on the walls.  All the yogis thought we were a little nuts (with giant sharpie numbers scribbled all over our limbs)  to have done the event that shut down all the streets on this odd summer weekend morning… I’ve been hooked on multisport since.

  

What is your favorite race and why? 

I’ve been focusing on duathlons (run, bike, run) last year and this coming year; the coolest so far was probably the American Zofingen which is in the Catskills,  it consists of a 5 mile trail run followed by an 84 mile hilly bike and finishes with a 15 mile trail run.

It’s hard to really pick a favorite race, there are so many ridiculously fun races, and it’s a tough call between any of the Cyclocross races across the state.  I’m a big fan of the Caz Tri, Delta Lake, and the two original races we did in ‘Jersey,  the Black Fly, Tour de Syracuse, Tour of the Catskills (stage races are wicked fun)… basically, anything that’s hilly, long.

What was your worst race and why?   

My worst race was probably the NEC conference championship steeple chase race my last year of school. I had been battling achilles injuries on and off for a while and despite all effort it really sucks to have the field pull away ever so slowly and not being able to respond to it.

What are this year’s goals?  

This year my main goals are two World Championship Duathlons. The first is Powerman World Championships on September 2nd in Zofingen, Switzerland.  The second is the ITU Standard Course Duathlon World Championships, September 20th in Nancy France, where I’ll be racing for Team USA.  (**SEE BELOW TO HELP RANDY RAISE SOME MONEY!**)

 

In five years you hope to … 

be racing at an elite international level in endurance athletics, be it cycling, tri, or du and/or to continue doing fun and interesting art / design work while continuing to grow Variety Studios.

Something most people don’t know about you:  

During high school when the politics of team sports started to get tiresome, and before I started running all three seasons, I got into training for boxing… nothing beats after having doubles for cross country, hockey practice, and going to boxing for an hour and a half or so, then upon first effort not being able to lift your arms to get a shirt off the top shelf of your closet.

CNY Tri’s Own Randy Hadzor on Team USA!

Last year’s results earned our very own Randy Hadzor All American status and a spot on Team USA for the ITU Standard Course Duathlon World Championships.  This event will take place September 22-23, 2012, in Nancy, France. 

Randy has posted the scoop on www.btbathletics.com. There is also a link to a Pay Pal donation page where the new motto is “Help turn pocket lint into plane tickets!” The Pay Pal page is: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=6E47BFLNB8QMU

Randy also intends to compete in the Powerman World Championships in Zofingen, Switzerland September 2nd – which he qualified for as an individual at Powerman Muncie last year.

Any help you can send Randy’s way is appreciated!! Let’s show the world what Central NY multisport athletes are made of!!

 

About the CNY Tri Club

 

CNYTriLogoNY
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> cnytriathlon.org  

 

Debbie Sindone
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 13214

 

Save
$25
T2 Multisport

Manlius, NY www.t2multisport.com

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.
Save
10%
Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
Save
10%
National Aquatics
Erie Boulevard, Syracuse                          
www.nationalaquatics.com
Save
10%
Syracuse Bicycle
Erie Boulevard, Syracuse                        
www.syracusebicycle.com
Save
10%
The Bikery
Baldwinsville, NY                                       
www.thebikery.com
Save
10%
The Bike Loft
South Bay Road, North Syracuse          
www.bikeloft.com
Save
10%

Finger Lakes Running & Triathlon Co.
215 E. State St, Ithaca, NY
www.flrtc.com

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.
Save
10%
3 Treasures Theraputic Massage

 

CNYyogacentercoupon

April 2012 : issue 38

Sunday, April 1st, 2012
CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org 
April 2012 – Issue 38
In This Issue
Board Meeting Date and Location Change for April
2012 CNY Tri Club Membership
Member Orientation at the WTF
Trashman 2012
Cazenovia Triathlon 2012
Transition Clinic
Brick and BBQ
Become the Official Tri Club of Ironman 70.3 Syracuse
CNY Tri and Team USA
Call for Podium Results
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> cnytriathlon.org
We would love to have you participate!

Our Sponsors!

Advance Cyclery
Advance Cyclery
www.cnybikes.com


Applebee’s
www.applebees.com

 

Bella Domani Logo
Bella Domani
Catering & Banquet Facility
www.belladomani.net

 


The Bike Loft
www.bikeloft.com

 


The Bikery
www.thebikery.com

 

Endurance Monster

FLRTco
Finger Lakes Running &
Triathlon Co.
www.flrtc.com

 


Fleet Feet Sports Syracuse
www.fleetfeetsyracuse.com
Genufix
Genufix

Lake Effect Run Club

Lake Effect Run Club

Lake Effect Run Club Website


Multisport
Physical Therapy & Fitness
www.multisportpt.com

 

National Aqua Service
National Aquatic Service
www.nationalaquatics.com

 

Onondaga Cycling
Onondaga Cycling Club
www.onondagacyclingclub.org

 

Ra-Lin
Ra-Lin

Syracuse Bicycle
www.syracusebicycle.com

T2 Multisport

Tiffany 2

3 Treasures Therapeutic Massage

www.3treasresmassage.com

 

2011 Board Members

Bridget Lichtinger, President

president@cnytriathlon.org

 

Deborah Armstrong, Vice President

vicepresident@cnytriathlon.org

 

Jill Poniros, Treasurer

treasurer@cnytriathlon.org

 

John Ricker,  Secretary 

secretary@cnytriathlon.org

 

Deborah Armstrong, Vice President

Volunteer Director

volunteers@cnytriathlon.org

  

John Austin

Cazenovia Triathlon Co-Director

cazdirector@cnytriathlon.org

Mike Gasparek

Jamesville Event Co-Director

Cazenovia Triathlon Co-Director

cazdirector@cnytriathlon.org

 

Hilaireen Hall

Photo Director

 photos@cnytriathlon.org  

Stacey Keefe

Membership

membership@cnytriathlon.org 

 

Dave Knaebel

Equipment Manager

equipment@cnytriathlon.org

  

Jim Mirra

Jamesville Event Co-Director

jamesville@cnytraithlon.org

 

Kristin Mullally

Oneida Shores Event Co-Director

oneidashores@cnytriathlon.org

 

Andy Degati

Oneida Shores Event Co-Director

oneidashores@cnytriathlon.org

 

Rich O’Neil

Race Volunteer Coordinator

volunteers@cnytriathlon.org

Sean Severance

Board Member 

Debbie Sindone 

Newsletter Editor 

newsletter@cnytriathlon.org

All members of the Executive Board can be reached at:

 

Letter from the President 

Dear Fellow CNY Tri Club Members!

 

Who would have thought that we would be out riding and running in 80 degree weather in MARCH!  The WTF was like a ghost town because everyone was emerging from their cocoon to enjoy the warmth and sunlight!  It was awesome!

We received sad news about the passing of Carol Honors on Saturday, March 10th.  Carol was a CNY Tri Club member and came to the Wednesday Night Oneida Shores Tri training series.  Carol was battling brain cancer while training for the 2011 Iron Girl.  Carol had a genuine sweetness about her and an amazing positive attitude. A group of us met one morning to ride the Iron Girl course.  Carol was part of the group of riders and showed up with a huge smile.  She had to stop and take a lot of breaks, but she assured all of us “I am okay.  I am fine.  Go ahead without me.  I will catch up.”  She didn’t give up or turn around.  She kept going and never once was she not smiling.  She was happy.  Carol trained.  Carol gave it her all on race day.   She crossed that finish line and there wasn’t a dry eye in the house.  In her obituary it says that one of her greatest accomplishments was starting and finishing the Iron Girl.  I feel honored that she was part of our community and inspired so many.
There is a great event coming up being sponsored by Endurance Monster.  Get to know other club members by coming to a Brick and BBQ on Saturday, April 21st.  All levels are welcome to come out to enjoy a great day and free food! You can RSVP for the event at - http://www.facebook.com/#!/events/177914492326355/
Member Orientations are starting this month and will be going till the end of April (dates/times on the club calendar).  If you are a new to the club, come out and learn more about the training series, volunteer incentives, etc.  You earn your first five points just by attending! We will also have CNY Tri Club gear at the orientations to try on and purchase.  Make yourself known to all the land that YOU are a member of the CNY Tri Club by wearing the club gear.
Wednesday Duathlons start May 9th at Gillie Lake, Jamesville Beach and Oneida Shores.  We will need volunteers for set-up/tear-down , check-in/check-out, and bike spotters. Go to our website at http://www.cnytriathlon.org/volunteer to sign-up or email volunteers@cnytriathlon.org the date, location and position you would like to volunteer. 
Train hard. Train safe.
Bridget Lichtinger
President

Board Meeting
 

NOTE: DATE AND LOCATION CHANGE FOR APRIL BOARD MEETING!

The April Board of Directors meeting will be held

at 3:00 PM at the Newhouse School, Syracuse University

on Sunday, April 15th.  

 

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

executiveboard <at> cnytriathlon.org

2012 CNY Triathlon Club Membership

 

Summer trainings are coming up fast!  Only current members will be allowed to participate in Wednesday night training, OWS, and all the other fun stuff the club as planned for 2012.  Be sure to renew your membership! 

 

Questions?  Contact membership <at> cnytriathlon.org

 

Member Orientation at the WTF

Summer is just around the corner. That means Wednesday night tri-series; the best benefit of your CNY Tri membership! The Wednesday night series takes place at three locations; Oneida Shores, Jamesville Beach, and new this year, Gillie Lake. This is your opportunity to participate in a mini-triathlon as much as once a week. Whether it’s the life-guarded open water swims, practicing your transitions, or training with your friends, this can be a key part of your training program. 

 

If you are new to the club you might not know that we have grown from just over 200 members in 2010 to more than 1100 last year making us one of the largest memberships in the country. This is incredibly exciting however, as you might imagine, it poses some challenges. It was not unusual to have more than 300 members attending any one Wednesday night series last year – and lots of them were new to the sport. 

 

To ensure the safety of all our members we will be instituting a new member orientation this year. *ALL MEMBERS ARE HIGHLY ENCOURAGED TO ATTEND.* 

 

We promise to make it both informative and fun and it won’t be just about Wednesday nights! Below is a list of dates, times and location as well as the outline for the orientation. To sign up, simply go the CNY Tri website calendar and add your name in the comment section of the session you would like to attend. Your will earn your first 5 points just for attending the orientation (see volunteer incentives below.) 

 

SCHEDULE

*Tuesday, April 3rd at 6:00 p.m. 

*Saturday, April 14th at 10:00 a.m. 

*Thursday, April 19th at 7:00 p.m. 

*Sunday, April 29th at 4:00 p.m. 

 

All sessions will be held at the Winter Training Facility, located in the Shopping Town Mall (Dick’s Sporting Goods wing) 

 

AGENDA 

*Meet and Greet – this is a great time and place to get all your questions answered. 

 

*Your Member Benefits – did you know that your membership comes with purchasing discounts at several local businesses? And there is so much more! 

 

*Wednesday Night Tri Series Overview – the greatest benefit of your membership; an opportunity to learn, practice, network and get in those open water swims. 

 

*Safety Rules and Regulations – our number one priority! 

 

*Volunteering – we are a volunteer organization and we need your help to make things happen – learn what your can do, how to do and get pumped about our new incentive program! Your will earn your first 5 points just for attending the orientation. 

 

*Caz Tri – our biggest club function of the year! 

 

*What do you get for volunteering? Prizes range from CNY Tri Club gear (Tri top/shorts), 2013 CNY Tri Club membership, hats, shirts, Endura Cycling jacket, and so much more! Prizes will be awarded at the end of the year club picnic on Sunday, August 26 at Jamesville Beach. 

 

We look forward to meeting you! 

 

Questions about the orientation can be directed to membership at cnytriathlon.org

The Trashman 2012

Trashman 

 

Now that spring is here, we want to put out the word that we will be holding our annual Club spring service project -The Trashman- on Saturday, April 28th at 9:00 AM. 

 

Our club is an Onondaga County Adopt-A-Roadway organization. As such, we commit to cleaning up a little part of Onondaga County which is special to us- the stretch of Apulia Road south of the entrance to Jamesville Beach.  We will gather at 9:00 AM on Saturday the 28th outside the park. After an hour of trash pickup, we will mount up and ride.  Ride the full 70.3 bike course, or a shorter loop TBD.  Bring your running shoes if you want to be a true Trashman and run after your ride!

 

As a thank you for participating, we want to offer something to you. This year we will be sponsoring three open water swims at Green Lakes and three open water swims at Jamesville Beach during June, July and August. The swims will be free of charge to club members, but be limited to 100 swimmers per event.  All of last years’ swims sold out. If you are a Trashman volunteer this year, however, you will have priority entry into an OWS of your choice before sign up is opened to the general membership. Of course, you will also earn volunteer points in our volunteer incentive program.

 

 

We hope to see many of you on Saturday, April 28th. Bring work gloves, old clothes, and footwear. Get dirty, ride, and have fun. Let’s show the residents along Apulia Road that the CNY Triathlon Club cares, and we are not just a bunch of crazed triathletes interfering with their ride home on Wednesday nights or their Sunday trip to church on 70.3 race day.

 

 

For more info, see www.cnytriathlon.org/trashman, or email Trashman <at> cnytriathlon.org. 

Cazenovia Triathlon 2012

Entries into the 12th Annual Caz Tri are again ahead of prior years’ pace and entry fees will increase at the end of this month!   

This year’s Caz Tri will again be 2 race distances in 2 disciplines: Sprint & Intermediate / Triathlon & Aquabike (all races are USAT Sanctioned) as well as The Hoffman Rd. Hill Climb, a novice swim wave (in the Sprint Tri only) special youth rates, a relay entry option in the Sprint Tri (only) for male, female & co-ed teams, and Cazenovia College dorm room rentals for Caz Tri racers & guests.

For 2012 we will again host an Open Amateur Wave within the Intermediate Tri (only) for front of pack competitors (men capable of finishing under 2:40 / women under 3:00). Note Open wave entries compete for a separate prize pool for Overall and are not eligible for Age Group awards.  
Future announcements regarding the Open Amateur Wave, deals from our sponsors, packet pick up info, news & other new additions to both Caz Tri Intermediate & Sprint races are forthcoming at cazenoviatriathlon.org.
Not going to race Caz Tri? We need plenty of volunteers. Contact Volunteer Coordinator Rich O’Neill: cazvolunteers <at> cnytriatlon.org
Also, we’ll be announcing an April Caz Tri Committee meeting soon. If you’re interested in helping produce the Caz Tri contact cazdirector <at> cnytriathlon.org and we’ll give you details. We have openings for several key positions for individuals or teams of individuals to share.
Caz Tri historically has been the major fundraiser for CNY Triathlon Club programs and has been singularly responsible in the club being able to contribute over $20,000 to local charities. We can’t do that without individual club member’s leadership so please consider joining us on the 2012 Caz Tri Committee. 
The 2012 Caz Tri Race Committee

Free Transition Clinic

A triathlon has a start line and a finish line – everything in between is a triathlon.  That is swim, bike, run, and transitions.  People underestimate the time savings that exists in transitions; I’ve seen folks train all year to shave off 10-20 seconds per mile on the run, only to throw all that hard work away in T1.

Join NWT coach and local triathlete Mike Corona for a FREE transition clinic at 5:30 PM on May 3rd at Green Lakes State Park.  Mike will share the tips and tactics he uses to be the first one out of transition – clearly he backs up what he preaches with results:

  • 2010 1st overall in T1 & T2, 2nd overall finisher, Du The Lakes Duathlon
  • 2010 1st overall in T1 & T2, 2nd overall finisher, Green Lakes Triathlon
  • 2011 1st overall in T1 & T2, 1st overall finisher, Du the Lakes Duathlon
  • 2011 1st overall in T1 & T2, 1st overall finisher, Green Lakes Triathlon
  • 2011 1st overall in T1 & T2, 4th overall finisher, Cazenovia Triathlon
What do you bring?

Everything you bring for a race:

  • Wetsuit
  • Bike
  • Cycling shoes
  • Helmet
  • Running shoes
  • Race belt
Speedy transition is not an athletic skill base that requires an adaptation like swimming, biking and running; therefore, anyone can become faster over a period of days!  Triathlon is ONE sport that people often confuse as three separate sports.  Every second counts!

Space is limited, so please register for this free event by emailing: jen_corona <at> yahoo.com

Brick and BBQ

Saturday April 21st

The event is a social training workout, not a race.

Endurance Monster has invited our club and other Tri clubs from the local area to a Brick (bike and run) and BBQ in Skaneateles! 

Come meet some of your fellow Tri peeps and get a great workout followed by beverages and burgers/dogs on the grill.

Be sure to wear your CNY Tri Club gear! Don’t have gear? Email me at: president <at> cnytriathlon.org for more info.

Bike Ride Options

  • Option 1:  8:30 am departure – 41 mile ride around Skaneateles Lake
  • Option 2:  10:00 am departure – 15 mile ride around the Skinnyman bike course

Run

  • Flat 2-4 mile loop run (start any time after your ride)

Lunch

Endurance Monster will be offereing complimentary burgers, hot dogs and beverages starting at 12 noon.

All rides/runs will start and finish at Endurance Monster.  For address information or directions, please visit www.endurancemonster.com

There will be a transition area setup for you to rack your bike and/or gear.  There are also bathroom and shower facilities at the Endurance Monster for anyone to use. 

If you have not been to the Endurance Monster retail and performance center, please stick around for a tour of the facility and a chance to see some of the services including their dynamic bike fitting studio.

Take advantage of your trip to Skaneateles as the village has a variety of great shops and dining options.  There are picturesque parks and nature trails minutes from Endurance Monster for you and your family to take advantage of.

RSVP by joining the event on facebookhttp://www.facebook.com/events/177914492326355/

or

Leave a comment on the CNY Tri Club Calendar

Become the Official Tri Club of Ironman 70.3 Syracuse!
 
 
Officials recently announced that the triathlon club with the most members registered for the 2012 Ironman 70.3 Syracuse, scheduled for Sunday, June 24, will receive a team tent located next to transition with private bathroom facilities and will be named the Official Tri Club of Ironman 70.3 Syracuse! 
The Official Tri Club will also receive their own scheduled Athlete Check-In, as well as their own area in transition where registered members can rack their bikes and gear together.
The 2012 Ironman 70.3 Syracuse will have 100 qualifying slots into the 2012 Ironman World Championship 70.3, scheduled for Sunday, September 9.
If you are participating in the 70.3 be sure to email president <at> cnytriathlon.org by June 1st so we can get the list to the race rep!
For more information regarding the event, please visit www.ironmansyracuse.com.

CNY Triathlon Represented on Team USA

One of our members has some very exciting news! Last year’s results earned our very own Randy Hadzor All American status and a spot on Team USA for the ITU Standard Course Duathlon World Championships.  This event will take place September 22-23, 2012, in Nancy, France. 

 

Randy has posted the scoop on www.btbathletics.com. There is also a link to a Pay Pal donation page where the new motto is “Help turn pocket lint into plane tickets!” The Pay Pal page is: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=6E47BFLNB8QMU  

 

Randy also intends to compete in the Powerman World Championships in Zofingen, Switzerland September 2nd – which he qualified for as an individual at Powerman Muncie last year. 

 

Any help you can send Randy’s way is appreciated!! Let’s show the world what Central NY multisport athletes are made of!!

Podium Results Wanted!

The CNY Triathlon Club wants to hear about your podium finishes.  During the triathlon season (May through October) we want to focus on your achievements in triathlons and duathlons.  However, during the off-season, we want to hear about podium finishes in running, biking, snowshoeing, etc.

 

If you have a podium finish (top 3 overall or in your age group), please feel free to share your accomplishments so we can share them with club members.  When you send your information, please include the following: 

  • Name
  • Race name
  • Race type (Triathlon, Duathlon, Running, Biking, Other)
  • Distance (Ironman, 70.3, Olympic, Sprint, 5K, 10K, etc.)
  • Net Time
  • Overall or Age-Group place that earned your spot on the podium

Again, right now you can send us results from any type of race, but come May, please limit your responses to triathlons and duathlons only.  Send any podium finish result information to secretary <at> cnytriathlon.org.

CNY Tri on the Podium!

Podium 

 

Chary Griffin

New York State Snowshoe Championship in Winona Forest

Age Group Gold

 

AND

 

US Snowshoe Championships in Frisco Colorado (Breckenridge)

Age Group Gold

Member Profile

Name:  Cindy Mueller 

Tell us about yourself.  

I grew up in Adams Center, NY (and lived to tell about the Blizzard of ’77!)  then moved out to Colorado after graduating from Cortland College.  I stayed in Colorado for about five years before coming back east to Syracuse and have been here for almost 25 years.  It would be hard to move somewhere else, especially if there wasn’t a Wegmans within spitting distance!  

 

 

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

I entered my first triathlon in 2010.  After being a runner for many, many years, I have been finding out as I get older the need to cross train becomes oh so important.  Also, it was the same year I turned 50, so I thought it would be a great way to celebrate the milestone!

Who is your Hero? 

Anyone who completes an Ironman triathlon, especially those folks finishing within the last few minutes of the cutoff time ……

What is your athletic background?

Physical fitness was always a big part of my life -  I’ve been running since the late 70′s in some form or another – I’m fond of saying “my sisters and I ran when there wasn’t any cool max or cool running shoes just red and white Nikes and baggy sweats”.   My proudest moment came when I crossed the finish line after running the Marine Corps Marathon in 2004.  I had raised money and trained with Team- in-Training and couldn’t imagine a better experience for a first marathon!

 

What are your Triathlon strengths and weaknesses?

My strength is running and I really enjoy the swim – biking and biking and biking is my weakness…I’m trying to become one with the bike!

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

My first triathlon was the Iron Girl Syracuse 2010.  What I remember most was the training – I was part of the “inaugural” Fleet Feet Tri Training program and because of the excellent coaches and training – I felt more than prepared on race day.  I had trained with so many great and inspiring folks that I came back to help coach the program last summer.  I will never forget both the incredible race and crowd support we received during the entire race.  It also meant a lot to me to have my parents and sister cheering me on that day… you couldn’t wipe the smile off of my face after I got my medal!

 

 

What is your favorite race and why? 

The Delta Lake Sprint Triathlon 2011 – it was a smaller very well-run triathlon – I felt great the entire race and came in 3rd in my age group to boot!

What was your worst race and why?   

Henderson Harbor Triathlon 2011 – The swim was really tough since the water was choppy – I felt like I had spent all my energies in the water and then struggled to get through the bike and run afterwards.

What are this year’s goals?  

I am planning to do the YMCA open water swim in June and my first Olympic distance triathlon at some point during the summer.

 

 

In five years you hope to … : Still be doing triathlons!!  And… I hope to own my own business….though I still haven’t figured out what that might be yet….

Something most people don’t know about you:  

 I am a wedding coordinator at Dewitt Community Church – it’s such a fun little part-time job!

About the CNY Tri Club

 

CNYTriLogoNY
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> cnytriathlon.org  

 

Debbie Sindone
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 13214

 

Save
20%
Endurance Monster

Skaneateles, NY www.endurancemonster.com

Coupon is good for 20% off VO2 Testing for CNY Triathlon members
Save
$25
T2 Multisport

Manlius, NY www.t2multisport.com

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.
Save
10%
Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
Save
10%
National Aquatics
Erie Boulevard, Syracuse                          
www.nationalaquatics.com
Save
10%
Syracuse Bicycle
Erie Boulevard, Syracuse                        
www.syracusebicycle.com
Save
10%
The Bikery
Baldwinsville, NY                                       
www.thebikery.com
Save
10%
The Bike Loft
South Bay Road, North Syracuse          
www.bikeloft.com
Save
10%

Finger Lakes Running & Triathlon Co.
215 E. State St, Ithaca, NY
www.flrtc.com

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.
Save
10%
3 Treasures Theraputic Massage

 

CNYyogacentercoupon

March 2012 : Issue 37

Thursday, March 1st, 2012
CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org 
March 2012 – Issue 37
In This Issue
Board Meeting
Gillie Lake
Fix a Flat Clinic
Introduction to Shifting
Stroke Video Analysis
Listserv Solicitations
New Member Orientations
Ironman 70.3 Syracuse
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> cnytriathlon.org
We would love to have you participate!

Our Sponsors!

Advance Cyclery
Advance Cyclery
www.cnybikes.com


Applebee’s
www.applebees.com

 

Bella Domani Logo
Bella Domani
Catering & Banquet Facility
www.belladomani.net

 


The Bike Loft
www.bikeloft.com

 


The Bikery
www.thebikery.com

 

Endurance Monster

FLRTco
Finger Lakes Running &
Triathlon Co.
www.flrtc.com

 


Fleet Feet Sports Syracuse
www.fleetfeetsyracuse.com
Genufix
Genufix

Lake Effect Run Club

Lake Effect Run Club

Lake Effect Run Club Website


Multisport
Physical Therapy & Fitness
www.multisportpt.com

 

National Aqua Service
National Aquatic Service
www.nationalaquatics.com

 

Onondaga Cycling
Onondaga Cycling Club
www.onondagacyclingclub.org

 

Ra-Lin
Ra-Lin

Syracuse Bicycle
www.syracusebicycle.com

T2 Multisport

Tiffany 2

3 Treasures Therapeutic Massage

www.3treasresmassage.com

 

2011 Board Members

Bridget Lichtinger, President

president@cnytriathlon.org

 

Deborah Armstrong, Vice President

vicepresident@cnytriathlon.org

 

Jill Poniros, Treasurer

treasurer@cnytriathlon.org

 

John Ricker,  Secretary 

secretary@cnytriathlon.org

 

Deborah Armstrong, Vice President

Volunteer Director

volunteers@cnytriathlon.org

  

John Austin

Cazenovia Triathlon Co-Director

cazdirector@cnytriathlon.org

 

Mike Gasparek

Jamesville Event Co-Director

Cazenovia Triathlon Co-Director

cazdirector@cnytriathlon.org

 

Hilaireen Hall

Photo Director

 photos@cnytriathlon.org  

Stacey Keefe

Membership

membership@cnytriathlon.org 

 

Dave Knaebel

Equipment Manager

 equipment@cnytriathlon.org

  

Jim Mirra

Jamesville Event Co-Director

jamesville@cnytraithlon.org

 

Kristin Mullally

Oneida Shores Event Co-Director

oneidashores@cnytriathlon.org

 

Rich O’Neil

Race Volunteer Coordinator

volunteers@cnytriathlon.org

Sean Severance

Board Member 

Debbie Sindone

Newsletter Editor 

newsletter@cnytriathlon.org

All members of the Executive Board can be reached at:

 

Letter from the President 

Dear Fellow CNY Tri Club Members!

 

I am really excited about my new role as President. Sam did an incredible job and blazed the trail for the club. He is still going to be very active with the club and promised to help guide me along the way. Thank you, Sam for everything you have done. Along with thanks to Sam, I want to thank Anne Austin, John Evans, Meghan MacBlane, Bill Street and Tom Stern for all their hard work and time serving on the executive board. Also, a huge thanks to Steve McCormick for his generosity in regards to letting the club use the Budweiser facility on Feb. 9th!

 

I would also like to take a moment to welcome the new board members! Mike Gasparek, Stacey Keefe, Dave Knaebel, John Ricker, Sean Severance, and Debbie Sindone.

 

As the word spread about me being the president, I had several people say to me “if you need any help let me know.” Guess what? I am taking you up on that offer.

 

I need your help. Here is how you can help me and the club that you love.

 

I am asking everyone (yep, EVERYONE) to volunteer at least once this season. Now. You may be saying to yourself, they don’t need EVERYONE, I am sure PLENTY of people will step up to volunteer. Unfortunately, that thought process is exactly why we have been struggling every year with volunteers. In reality, we do need EVERYONE and here is why.

 

Here are the two events the club must have volunteers in order to run. I am asking everyone to volunteer for at least one or both:

 

* The Cazenovia Triathlon (August 12, 2012)- 150 volunteers needed.

* Wednesday Night Triathlon Series – 16 weeks for 3 locations – 480 volunteers needed. Yep. You read that right. 480 people. Holy smokes! This shouldn’t be a problem with a club that has close to 1,000 members. But it is. A serious one.

 

Seeing the numbers, maybe you have a better understanding why I am asking (and pleading and begging) for every member to volunteer at least once. It is because we need you and cannot run this club without you. And don’t worry if you are new! It is easy! If you can count and make a check mark you are perfect volunteer material! Plus, we will be holding Member Orientations in April (see below) and will cover all the basics.

 

The harsh reality is this: If we don’t get everyone to volunteer at least once, we will be forced to cut back on the club’s most popular program – Wednesday Night Tri series and Open Water Swims. Please don’t make me do that! I don’t want to be known as THAT President.

 

Okay, I am done being a downer. Here is a GREAT reason to volunteer! Not only will we/I shut-up about volunteering (huge incentive right there!), we will be offering an amazing volunteer incentive program. Seriously, it is fantastic and I am kind of ticked that I won’t be eligible! So, stay tuned! Next month we will have more detailed information on how to volunteer and what goodies you will get when you do. And trust me. The prizes are REALLY good.

 

Wait! I have more! A few exciting announcements!

 

We are opening a NEW location for the Wednesday night Triathlon series – GILLIE LAKE in Camillus (thank you, Eric Prager!). More info below…

 

AND…

 

Check out the “How to Fix a Flat” class sponsored by Advance Cyclery! More info below.

 

Lastly, the time is upon us – the season closing of the WTF will be March 31st. With the weather this year (knock on wood) hopefully we all will be out riding on April 1st!

 

See you out on the course (wave to me as you pass me, okay?)!

 

Bridget

president <at> cnytriathlon.org

 

P.S. Did you know there are coupons at the very bottom of this newsletter? Check out the great deals by our local sponsors!

Board Meeting
 

The February Board of Directors meeting will be held

at 3:00 PM at the Cicero Panera Bread

on Sunday, March 11th.  

 

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

executiveboard <at> cnytriathlon.org

Gillie Lake: New Location for Wed Night Tri Series and New Women’s Triathlon!

In addition to Jamesville Beach and Oneida Lake, CNY Triathlon Club now has a THIRD Wednesday night venue on the West end of Syracuse! We are VERY excited to announce that Gillie Lake at Veteran’s Park in Camillus will be the club’s third location. Unanimous approval was provided by various Camillus officials, including Director of Parks and Recreation, Eric Bacon; Town Supervisor, Mary Ann Coogan, Chief of Police, Thomas Winn, and Town Engineer and avid runner Paul Czerwinski.

 

Gillie Lake at Veteran’s Park is located 2 miles off Route 5 on Ike Dixon Road (landmarks – near West Hill Golf Course and Camillus Middle School). Gillie Lake offers a quiet location with a 1/4 mile man-made pond maintained by the Town of Camillus (note: pond is drained in the winter and will be dredged to get it ready for our series!).

 

With lightly traveled roads and a wide-open, spectator friendly park, this is an ideal location for triathletes to train safely. Gillie Lake is a great venue for first-time triathletes, sprint and Olympic distances racers, those seeking a fast course or a speed workout and CNY Triathlon members on the West end of Syracuse.

 

Eric Prager, Co-owner of Endurance Monster and Level II USA Triathlon Coach worked to secure the site and will head up the oversight of this Wednesday night CNY Triathlon series, with CNY Triathlon volunteers and employees of Endurance Monster.

 

More information on this training venue will be up on the website soon!  

 

HOT OFF THE PRESSES! NEW WOMEN’S TRIATHLON IN TOWN!

GILLIE GIRL TRIATHLON PARTNERS WITH THE BALDWIN FOUNDATION

In a movement towards a more active community, Central New York is becoming a hotbed for the sport of triathlon.  This summer there will be a triathlon in almost every lake within the surrounding region.  You can now add one more race, slated for Camillus, NY, the ‘Gillie Girl’s Sprint Triathlon,’ organized by Endurance Monster.

The thought of a triathlon in Camillus might seem odd to most; because, ‘Gillie Lake,’ may not come to mind when thinking of a venue for such an event.  This little-known diamond in the rough, is located at Veteran’s Memorial Park just two miles off of Route 5, and near West-Hill Golf Course.  Gillie Lake makes for a perfect race venue because of its convenient location, safe and lightly-traveled surrounding roads, and un-intimidating natural spring-fed swim course.

Endurance Monster, a Skaneateles-based lifesports retail and performance center, has teamed up with the Town of Camillus and the Carol M. Baldwin Breast Cancer Research Foundation to create the ‘Gillie Girl Sprint Triathlon.’  The event will be held on Sunday, July 22nd with a start time of 8:30am and have a cap of 325 participants.  Registration for this event opens March 1, 2012 on Active.com.  One hundred percent of net proceeds from this race will be donated to the Baldwin Foundation and other service organizations.

 

Veteran’s Park is a spectator friendly venue that will include a double-loop swim (totaling 1/2 mile) with a short beach re-entry in between loops, a flat 14-mile bike course and an extremely visible 5k run for an exciting finish for all the participants and their supporters.

The race will conclude with a post-race band, barbeque, expo-style finishing coral, activities for kids such as crafts, inflatable bounce houses and organized active play.  The lake will re-open for public swimming upon the conclusion of the event, which will allow for families to enjoy the day at Gillie Lake.

Co-owner of Endurance Monster, Eric Prager commented, “It seemed like a perfect match.  A non-intimidating race venue with a homegrown foundation. Introducing another race into the area gives residents more incentive to start training for a goal and to get active.”  This mentality brought forth a unanimous approval by the Town of Camillus and the Carol M Baldwin Breast Cancer Research Foundation when pitched by Endurance Monster.

Learn How to Fix a Flax

Friday, March 9, 2012

AND

Friday, March 23, 2012

6:30 p.m. -Advance Cyclery (118 Seeley Rd, Syracuse)

 

RSVP to membership <at> cnytriathlon.org

 

We ALL know it is going to happen to us one day. A flat. Bill Tamiso from Advance Cyclery will be holding a workshop on how to fix a flat.

 

This is a FREE HANDS ON session — What does this mean? Bring your wheel with you. WHAT?! Yep. Bill is going to teach YOU how to fix a flat on YOUR own wheel. Told you it was hands-on. Here is what you need: Bring your wheel, the repair kit you have and co2 cartridges. Don’t have any of these? That is okay. You can purchase (so you know how to use it) an inflator kit with a seat bag $20, without a seat bag $15 (these retail for $25-$35) OR purchase TWO-co2 cartridges for $5 bucks at Advance Cyclery.

 

Register early! Only accepting 30 RSVP’s for EACH session. Be sure to include in your email WHICH session you would like to attend. If you have specific questions about the workshop you can email Bill at bill <at> cnybikes.com. 

Introduction to Shifting

Sunday, March 25, 2012

2:00 p.m. -Winter Training Facility (WTF)
RSVP to: Kelly Covert at: kelly <at> t2multisport.com
FREE to current members
 
Bring your bike and finally figure out how to use all of those gears instead of just staying in one ring all the time. (And if you don’t know what I mean by ring, you should definitely come!!) This is a beginner friendly class, but even advanced riders will get a great workout. Kelly Covert is a USAT Level 1 triathlon coach with T2 Multisport LLC. T2 Multisport coaches athletes from beginner to advanced, sprint to full distance and beyond.

Smile!  You’re on Video!!!

Dave Knaebel is happy to help swimmers get filmed for stroke analysis – at the East Area YMCA. After masters swim practices at 8:20 pm on Tuesday and Thursday evenings, and he is open to possibly other times.

 

Dave’s films generally include three perspectives (each for 50 yards): 

A) from the deck, at the top of the lane

B) from the deck, from the side (walking at the same speed as the swimmer)

C) from underwater, swimming with fins alongside the swimmer. 

 

Films are made using a Kodak Z5X camera, and filming is done at 720p at 60 frames per second. The three files for each swimmer average about 80mb in size each. Files for each swimmer have been posted to YouTube in an unlisted format; only the swimmer receives the web address. Alternatively (and this is preferred): the swimmer can bring in a high speed SD card (in a Ziplock bag) to be filmed on. This makes the film immediately available to the swimmer- they can take it with them (they need a card reader for their computer). Also: this saves considerable computer time on Dave’s part. The card must be a “type 4″ or higher.

 

Contact Dave at davek <at> cnytriathlon.org if you are interested. There is no charge for this! Thanks, Dave!!!

Season Closing of the Winter Training Facility

CNY Triathlon Listserv – Solicitations

We welcome and support all of our wonderful local sponsors and companies.  However, we would like to use the CNY Trialthon Club Listserv as a means for the club to communicate with members and vice versa about club events, information pertaining to the club, and club training. Our fear is if the only traffic on the CNY Triathlon Club Listserv is advertisements for products, services, etc., members will stop reading and therefore, have the potential of missing important information.

In the future, if your company wishes to let members know about specials, trainings, promotions, etc., email Bridget at 
president <at> cnytriathlon.org  and she  would be happy to compile these together and email the Listserv once a week.  This should leave the Listserv open to members to communicate about events, training, etc., and allow companies the opportunity to let our members know what great deals they are offering or events happening!
If you are not on the listserv it is easy to join!  Go to: http://cnytriathlon.net/mailman/listinfo/cny_triathlon

NEW MEMBER Orientations

It may not feel like it today, but summer is just around the corner. That means Wednesday night tri-series; the best benefit of your CNY Tri membership! The Wednesday night series takes place at three locations; Oneida Shores, Jamesville Beach, and new this year, Gillie Lake. This is your opportunity to participate in a mini-triathlon as much as once a week. Whether it’s the life-guarded open water swims, practicing your transitions, or training with your friends, this can be a key part of your training program.

 

If you are new to the club you might not know that we have grown from just over 200 members in 2010 to more than 1100 last year making us one of the largest memberships in the country. This is incredibly exciting however, as you might imagine, it poses some challenges. It was not unusual to have more than 300 members attending any one Wednesday night series last year – and lots of them were new to the sport.

 

To ensure the safety of all our members we will be instituting a new member orientation this year. ALL MEMBERS ARE HIGHLY ENCOURAGED TO ATTEND. We promise to make it both informative and fun and it won’t be just about Wednesday nights! Below is a list of dates, times and locations as well as the outline for the orientation. To sign up, simply go the CNY Tri website calendar (LINK) and add your name in the comment section of the session you would like to attend. Your will earn your first 5 points just for attending the orientation (see volunteer incentives below.)

SCHEDULE

Tuesday, April 3rd at 6:00 p.m.

 

Saturday, April 14th at 10:00 a.m.

 

Thursday, April 19th at 7:00 p.m.

 

Sunday, April 29th at 4:00 p.m.

 

All sessions will be held at the Winter Training Facility, 

located in the Shopping Town Mall (Dick’s Sporting Goods wing)

 

AGENDA

Meet and Greet – this is a great time and place to get all your questions answered.

 

Your Member Benefits – did you know that your membership comes with purchasing discounts at several local businesses? And there is so much more!

 

Wednesday Night Tri Series Overview – the greatest benefit of your membership; an opportunity to learn, practice, network and get in those open water swims.

 

Safety Rules and Regulations – our number one priority!

 

Volunteering – we are a volunteer organization and we need your help to make things happen – learn what your can do, how to do and get pumped about our new incentive program! Your will earn your first 5 points just for attending the orientation.

 

Caz Tri – our biggest club function of the year!

We look forward to meeting you!  Questions about the orientation can be directed to 

membership <at> cnytriathlon.org

2012 CNY Triathlon Club Registration Open

Make sure you don’t miss out on the great happenings at the WTF by letting your CNY Tri membership expire! Get the most out of your membership by renewing early and taking advantage of the programs the club has during the winter.

2011 memberships expired on December 31, 2011.  
Questions?  Contact membership <at> cnytriathlon.org

Ironman 70.3 Syracuse

The multisport season is just around the corner and many of you probably already have your eyes on a race; but have you considered Ironman 70.3 Syracuse? Central New York is a hot bed for the triathlon scene with a race almost every weekend from June to September, a multitude of bike shops, one of the best running stores in the USA and a tri club of over 1100 members. Why not demonstrate that to the world and join us on June 24th, 2012.

The event consists of a 1.2-mile swim, a 56-mile bike and 13.1-mile run, and it all takes place in this amazing atmosphere we call home. Registrations are coming in fast and furious and we don’t want you to miss out. Register soon to be part of this great event.

Not ready to take on all 70.3 miles yet, try a relay. Ironman 70.3 Syracuse offers 2 and 3 person relays where each team member will receive a medal for completing as well as a t-shirt and goodie bag.  All you need is yourself and some friends to put together a relay.

For more information, visit www.ironmansyracuse.com or join us at Facebook.com/IronmanSyracuse

Podium Results

Although we’re still in the pre-season, we want you to start thinking about the upcoming season.  Any time you make the podium in one of your races, we want to hear about it.  Send any podium finish result information to secretary <at> cnytriathlon.org.

Member Profile

Name:  Janel Benson 

Tell us about yourself.  

I am Sociology professor at Colgate University. Before landing in the CNY region in 2008, I lived in Chapel Hill, NC and Philadelphia, PA.   I spent my first two years in CNY out in Hamilton, NY where I connected with several fantastic triathletes and cyclists. I moved to Manlius in 2010 to be closer to family, Highland Forest, and the Jamesville Summer Series ;)   I am very curious and love learning new things.  When I am not teaching, doing research, or training for triathlon, I love traveling and exploring new hobbies such as cross-country skiing, drawing, and sewing. 

 

 

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

I started triathlon training in 2003 after being sidelined for three months from running and soccer with a sprained knee. I was very depressed until a friend introduced me to swimming, cycling, and triathlon!   I started from square one learning how to swim, and my friend’s mother-in-law generously gave me her 1985 Bianchi. (I still adore that bike!) With the on-going support of my friends, I fell in love with triathlon, and the rest is history! 

Who is your Hero? 

People dedicated to social justice and equality. 

 

What is your athletic background?

I’ve always found athletics to be a wonderful outlet. I played soccer, basketball, and softball as a high school student, and I continued to play soccer competitively as an undergraduate.   As a graduate student in Philly, I picked up running, triathlon, and yoga, and I coached high school women’s soccer.  I developed a real passion for trail running and long course triathlon when I was training with the Trailheads in Chapel Hill, NC.

 

What are your Triathlon strengths and weaknesses?

When I first began triathlon in 2003, I had no swimming or cycling experience.  I quickly fell in love with cycling, and now it is my strongest leg of the race.  The swim continues to be my weakest event, but I am already seeing big improvements in the off-season with the help of Bill Houser!

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

Riverwatch Sprint Triathlon in Maryland was my first race.  I had a blast training for and competing in this event with several of my closest friends.  The journey and the relationships continue to be my favorite part of triathlon.  Nothing is more fun than ending a long training session at a coffee shop or pub!

 

 

What is your favorite race and why? 

Harriman Half-Iron Triathlon.  I did this race several times as a relay with friends.  Harriman State Park offers a very challenging cycling course, and the run is mostly on single track.  I can’t imagine a better way to combine three of my loves:  great friends, hills, and trail running!

What was your worst race and why?   

Timberman half-iron triathlon in 2005 presented many challenges and learning experiences.   I learned that a flat tire does not end a race and that nutrition must be well planned and practiced.  I made a last minute call to change my nutrition plan to include the “freebies” in the race packet, and I learned the hard way through vomiting during the run that this was not a good strategy!

What are this year’s goals?  

I am currently training for my first 140.6.  I’ve had my eyes on this race for several years, and I finally had the opportunity to sign-up.  Thank you Lauren Brodey for giving me that extra push!  My goals this season are to stay strong, healthy, and finish Lake Placid with a smile on my face.

 

 

In five years you hope to … : continue to be involved with one of the largest triathlon communities in the Northeast  :-) .  Thank you Sam, Bridget, and CNY Crew for all of your amazing energy and dedication! 

Something most people don’t know about you:  

I have a new running partner!  His name is Max, and he is the most adorable Beagle ever!!

About the CNY Tri Club

 

CNYTriLogoNY
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> cnytriathlon.org  

 

Debbie Sindone
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 13214

 

Save
20%
Endurance Monster

Skaneateles, NY www.endurancemonster.com

Coupon is good for 20% off VO2 Testing for CNY Triathlon members
Save
$25
T2 Multisport

Manlius, NY www.t2multisport.com

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.
Save
10%
Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
Save
10%
National Aquatics
Erie Boulevard, Syracuse                          
www.nationalaquatics.com
Save
10%
Syracuse Bicycle
Erie Boulevard, Syracuse                        
www.syracusebicycle.com
Save
10%
The Bikery
Baldwinsville, NY                                       
www.thebikery.com
Save
10%
The Bike Loft
South Bay Road, North Syracuse          
www.bikeloft.com
Save
10%

Finger Lakes Running & Triathlon Co.
215 E. State St, Ithaca, NY
www.flrtc.com

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.
Save
10%
3 Treasures Theraputic Massage

 

CNYyogacentercoupon

February 2012 : Issue 36

Wednesday, February 1st, 2012
CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org
February 2012 – Issue 36
In This Issue
Board Meeting
February Calendar of Events
Open House at Endurance Monster
VO2 Max Testing
Understanding Your Bike and Your Rights
Introduction to Shifting
Maya Abdominal Massage Therapy for Athletes
Quick Links
Board Meeting

Our Board Meetings are now held the second Sunday of each month at 6pm.

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> cnytriathlon.org
We would love to have you participate!
Our Sponsors!

Advance Cyclery
Advance Cyclery
www.cnybikes.com


Applebee’s
www.applebees.com

Bella Domani Logo
Bella Domani
Catering & Banquet Facility
www.belladomani.net


The Bike Loft
www.bikeloft.com


The Bikery
www.thebikery.com

FLRTco
Finger Lakes Running &
Triathlon Co.
www.flrtc.com


Fleet Feet Sports Syracuse
www.fleetfeetsyracuse.com

Genufix
Genufix

Lake Effect Run Club

Lake Effect Run Club

Lake Effect Run Club Website


Multisport
Physical Therapy & Fitness
www.multisportpt.com

National Aqua Service
National Aquatic Service
www.nationalaquatics.com

Onondaga Cycling
Onondaga Cycling Club
www.onondagacyclingclub.org

Ra-Lin
Ra-Lin


Syracuse Bicycle
www.syracusebicycle.com

Tiffany 2

3 Treasures Therapeutic Massage

www.3treasresmassage.com

2011 Board Members

Sam Sampere, President

president@cnytriathlon.org

Meghan MacBlane, Vice President

vicepresident@cnytriathlon.org

Jill Poniros, Treasurer

treasurer@cnytriathlon.org

Tom Stern,  Secretary

secretary@cnytriathlon.org

Deborah Armstrong

Volunteer Director

volunteers@cnytriathlon.org

John Austin

Cazenovia Triathlon Director

cazdirector@cnytriathlon.org

Andy Dagati

Photo Director

photos@cnytriathlon.org

John Evans
Web Site Group Director

websitegroup@cnytriathlon.org

Mary Jo Galletta

Kids Tri Director

kids@cnytriathlon.org

Bridget Lichtinger

Membership

membership@cnytriathlon.org

Jim Mirra

Jamesville Event Co-Director

jamesville@cnytraithlon.org

Kristin Mullally

Oneida Shores Event Co-Director

oneidashores@cnytriathlon.org

Rich O’Neil

Race Volunteer Coordinator

volunteers@cnytriathlon.org

Debbie Sindone

Newsletter Editor

newsletter@cnytriathlon.org

All members of the Executive Board can be reached at:

Letter from the President

Dear Fellow CNY Tri Club Members!

That’s right, it’s that time of year again where we must organize and meet for our annual club meeting and elections.

Our meeting will be held on Thursday February 9 at 6:00 pm at the Budweiser Plant located on Rt.31. Host Steve McCormick was gracious enough to offer his meeting room for yet another club function. Thanks, Steve! One of the evening’s events will be a conference call from USAT to announce a really cool new program. My lips are sealed on that one right now!

I need to thank ALL of the club officers and board members for helping to make my term(s) as president some of the most rewarding and fulfilling experiences of my life. I know, you’re all thinking if that was rewarding, I must have a crummy life. Honestly, I met, literally, many tons of new people! I enjoyed the growth of the club, the sport, and the BEGINNING of the transformation of our Central New York community. Let’s keep that momentum (that’s a physics word) rolling through 2012.

The growth of our club has been amazing. Starting at about 250 members when I assumed the office, we grew to 1,100 + members last season. We expanded our venues to not only Jamesville Beach, but Oneida Shores, and this season (thanks to Eric Prager), to Gillie Lake out in Camillus. The WTF began as a pipe dream. Anne Austin laid the ground work on that one. Now, the WTF is enjoyed by 100+ members/week. Yes, it’s under utilized! Get your butts out there! We are offering seminars, workshops, enjoy a lively e-mail listserv, a gorgeous and ever evolving website,… Wow… That’s a lot! I still think Destiny should offer us a space (free of charge, of course) to expand on our WTF! Think about it, we could build a 50 m lap pool, 200 m running track, cycling, strength training and yoga, locker rooms… A year round, complete triathlon training facility. CNY would become the triathlon capital of the world. All the top pros would come HERE to train! Heck we already have one here. Right, Kristin? There’s my dream. I know, dream on!

As I step down from my position, I’ve ensured that the role will be filled by someone even more passionate about this club than I. Current WTF yoga guru, Ms. Bridget Lichtinger, graciously accepted the nomination for president. Please give her all the support (and grief :) ) that you’ve given me!

Stay tuned for details regarding the dinner and complete election ballot. In the meantime, thanks for everything you’ve done for me!

Sam
President and Soon to be Past President
CNY Triathlon Club

Board Meeting

The February Board of Directors meeting will be held

at 6:00 PM at the Dewitt Panera Bread

on Sunday, February 12th.

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

executiveboard <at> cnytriathlon.org

Busy February Calendar
Thursday, February 9, 2012

ANNUAL CLUB MEETING AND ELECTIONS
6 p.m. – Budweiser Plant

Saturday, February 11, 2012
OPEN HOUSE at ENDURANCE MONSTER
4 p.m. – 6 p.m. – Endurance Monster
(More details below!)

Sunday, February 12, 2012
VO2 TESTING
8 a.m. – 5 p.m.
Winter Training Facility (WTF)
By appointment only. Call Endurance Monster at 315-685-6858 to schedule your time slot. The cost will be $100 per test (discounted from their normal $125 price).
(More details below!)

Sunday, February 12, 2012
IRONMAN GROUP – WINTER TRAINING FACILITY (WTF)
10 a.m.
Meeting for those who are training for a full IM in 2012 season.
For more information or to RSVP, contact Deb Armstrong at volunteers <at> cnytriathlon.org.

Sunday, February 19, 2012
UNDERSTANDING YOUR BIKE AND YOUR RIGHTS
12:30 p.m. – 1:30 p.m.
Fleet Feet Community Room
RSVP by Thursday, Feb., 16th to membership <at> cnytriathlon.org
FREE for current members.
(More details below!)

Sunday, February 26, 2012
INTRODUCTION TO SHIFTING
2:00 p.m. -3:00 p.m.
Winter Training Facility (WTF)
RSVP to: Kelly Covert at: kelly <at> t2multisport.com
FREE to current members.
(More details below!)
Open House at Endurance Monster

OPEN HOUSE at ENDURANCE MONSTER

Saturday, February 11, 2012
4 p.m. – 6 p.m. – Endurance Monster

Endurance Monster is hosting an open house for all CNY Triathlon members.  Endurance Monster is a retail performance center focusing on the needs of triathletes.  Come and check out our facility and talk with our staff and other triathletes.  We will be demonstrating a dynamic bike fit and highlighting the importance of a proper bike fit.  We will also demonstrate a VO2 max test as well as have a level II USAT Coach interpret the data and explain how it can be used to train more effectively.  We will be providing food and drinks during the event, so come out relax and get some of the training and equipment questions answered from our talented staff.
VO2 Max Testing

V02 MAX TESTING

Sunday, February 12, 2012
8 a.m. – 5 p.m. – Winter Training Facility (WTF)

Endurance Monster will be at the WTF on Sunday February 12th to perform a full day of VO2 testing for CNY Tri members.
VO2 is the single most critical factor that determines the benefit of aerobic exercise intensity.  How hard you work will dictate how you will perform at a given distance.  VO2max testing is a test to determine your maximal oxygen consumption or how efficiently your body uses oxygen.  Another important finding from the test is your maximal heart rate and aerobic threshold.  Knowing your maximal heart rate and aerobic threshold allows you to set up accurate training zones based on these values.  At aerobic threshold, the body is recruiting almost all of the slow-twitch muscle fibers, but not yet recruiting any of the fast twitch fibers. This is considered the fat burning zone. Most athletes, without the benefit of physiological testing, overestimate this intensity.  By completing a VO2 max test you will be able to train with a purpose and improve performance.
Appointments will be on a first scheduled basis, there are 11 slots for Sunday the 12th starting at 8am.  The cost will be $100 per test (discounted from our normal $125 price).  Please call our store at 315-685-6858 to schedule your time slot.  If the 12th fills up then we will do a second round of testing on Sunday February 19th.  If either of these dates does not work for you, testing is also offered any Monday through Friday at the Endurance Monster in Skaneateles.  Just call to make an appointment or visit our website for more information at www.endurancemonster.com
Understanding Your Bike and Your Rights

UNDERSTANDING YOUR BIKE AND YOUR RIGHTS

Sunday, February 19, 2012

12:30 p.m. – Fleet Feet Community Room

RSVP to membership <at> cnytriathlon.org by Thursday, Feb., 16th

FREE for current members

Do you know what a Dropout or a Braze on Derailleur hanger is? Do you know how to keep your bike in great condition? If not, this clinic is for you! Bill Tamiso II from Advance Cyclery will cover all the parts on a bike to help you keep your investment in great shape. Bill has worked for Advance Cyclery for 19 years, and is proud to manage the upstairs road and triathlon performance center. Bill has worked with some of the best suppliers to carry great products demanded by serious as well as recreational athletes. You will not only walk out of this workshop wiser, you might even walk out with a cool prize Bill donated to raffle off. *You do not need to bring a bike. > > Are you prepared for your bike ride or run? Most people assume that this question refers to training, or equipment, or plans. But more important than these things is being prepared in the event that something bad happens. Come listen to Ben Rabin, Bike Lawyer, who is an experienced legal advocate for bicyclists and athletes. Ben will give you advice so that you are not financially stranded after a bicycle or running accident. He will also go through some of the laws that are specific to bicyclists and pedestrians (runners) that everyone should be aware of.

Introduction to Shifting

INTRODUCTION TO SHIFTING

Sunday, February 26, 2012

2:00 p.m. -Winter Training Facility (WTF)

RSVP to: Kelly Covert at: kelly <at> t2multisport.com

FREE to current members

Bring your bike and finally figure out how to use all of those gears instead of just staying in one ring all the time. (And if you don’t know what I mean by ring, you should definitely come!!) This is a beginner friendly class, but even advanced riders will get a great workout. Kelly Covert is a USAT Level 1 triathlon coach with T2 Multisport LLC. T2 Multisport coaches athletes from beginner to advanced, sprint to full distance and beyond.

2012 CNY Triathlon Club Registration Open

Make sure you don’t miss out on the great happenings at the WTF by letting your CNY Tri membership expire! Get the most out of your membership by renewing early and taking advantage of the programs the club has during the winter.

2011 memberships expired on December 31, 2011.
Questions?  Contact membership <at> cnytriathlon.org
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).

Member Profile

Name:  Richard Gardner

Tell us about yourself.

I was born and raised in the Washington D.C. area. Went to Hiram College in Ohio and followed a relationship to Syracuse. That relationship ended but I’m still here 37 years later. I never really figured out what I wanted to do for a living but have been working in human services in one form or another since graduation.

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

In 1976 I joined the YMCA in downtown Syracuse. I ran on the track there and one day saw a poster for a marathon and 5 and 3/4 mile race in Liverpool. I ran my first road race in May (the 5 and 3/4 miles) and from there worked my way up to marathons which I did for a few years until overuse injuries caught up with me, so I could no longer do the training required of running marathons.  Triathlons were just coming into being and I liked the idea of still being able to do something that might take a few hours but didn’t require as much running.

Who is your Hero?

I went to an alternative high school in Washington D.C started by a couple concerned with the public educational system. They struggled for years to keep the school economically viable but always maintained their idealism and integrity throughout. They are probably the people I admire most.

What is your athletic background?

I ran off and on, on my own throughout high school and college. After joining the YMCA (as mentioned above) I became more serious about working on my endurance while running. An article in Runner’s World taught me how to train for a marathon. I ran 7 marathons (3:21:36 PR Marine Corp Marathon, 1982) before injuries took their toll. I don’t know how many triathlons I’ve done since then, probably 2 to 4 a year.

I did my first Ironman in 2006 at age 54.

What are your Triathlon strengths and weaknesses?

When I started, running was my strength.  Awhile later swimming and then biking became my relative strengths. As I approach my 60th birthday everything seems like a weakness.

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

There used to be a relay race at Long Branch Park called “The Incredible Journey”. It was a run, bike, canoe format. I think it was 1981 when some friends asked me if I would be their runner. After participating on teams a few times I decided to try it by myself. I think that was my first triathlon although I also participated in the YMCA Triathlon (now held at Green Lakes) when it was held at Onondaga Community College. The swim was held in the pool so only 16 swimmers could start at a time. Waves started every half hour for three or four (or more?) hours. The bike leg was five miles and involved riding around the perimeter of the campus three times. The 2 mile run was a convoluted course on campus.

What is your favorite race and why?

I’ve done the Tupper Lake Tinman 7 or 8 times. I enjoy the course, it’s always a well run race, and it’s nice to spend a few days in the Adirondacks.

What was your worst race and why?

I got two flat tires during the 2nd running of the Musselman. I was ready to quit after the 2nd flat but a friend came by on a motorcycle, helped me out, and encouraged me to finish.

What are this year’s goals?

I’m a little up in the air here. Two years ago I had my aortic valve and upper aorta replaced. I thought I was good to go for any racing I wanted to do but this past Fall my cardiologist told me he wanted me to exercise at more “reasonable” levels meaning nothing longer than sprint triathlons. I’ve been in the process of getting 2nd and 3rd opinions since then. Hopefully, I’ll get the go ahead to do something more in which case I’d like to do a couple more sprints and maybe Musselman again.

In five years you hope to … : be retired and freed up to travel and pursue other interests I haven’t had time for.

Something most people don’t know about you:

My picture once appeared in Penthouse Magazine. (Ask me about it, it’s not what you’d think.)

The Arvigo Technique of Maya Abdominal Massage Therapy for Athletes

Maya Abdominal Massage Therapy is a non-invasive, external massage technique that focuses on guiding internal abdominal organs into their proper position.  The technique helps with a number of issues including lymphatic and circulatory congestion in the abdomen, poor alignment of pelvic bones, and chronic muscle spasms around the low back & sacrum.

Circulatory & lymph:

The blockage of the flow of fluid in and out of the abdominal region is the main cause of a displaced uterus and congested prostate.  Any distortion in the uterine placement or prostate size can result in a decrease of blood flow to the organs.  Lymph can be restricted by compression from organs and contraction of muscles.

Pelvic bone alignment:

For women, a major cause of uterine displacement is from running on cement surfaces.  The feet repeatedly striking a hard surface, pulls uterine ligaments downward and forward, causing weak pelvic floor muscles.  These ligaments can be stretched to their maximum tolerance in just one running session.  For both men and women, if the pelvis is displaced, it can lead to issues with IT band syndrome and knee pain.

Chronic muscle spasms in the lower back:

Over-worked and fatigued muscles and ligaments around the lumbar and sacral areas can result in painful spasms and a lack of mobility.  The descending thoracic artery passes through the diaphragm where it breaks into smaller arteries to supply the lower back and sacrum with oxygenated blood to promote normal function, movement, and prevent pain and stiffness.  The diaphragm has ligament attachments to L1-L4.  When the diaphragm is constricted, it will decrease the spaces between the lumbar vertebrae, thus tightening the surrounding muscles and impeding the flow of arterial and venous blood.  Not every cause of lower backache can be attributed to a tight abdomen, but every backache will be improved with this technique.

What makes this technique unique is that you are taught a 5 minute self care routine to be done daily.  The biggest changes come from daily self-care and roughly 3-4 massage sessions.  Some of my clients have noticed changes in a few weeks and others, a few months.  However, the combination of self-care and Maya Abdominal Massage Therapy will give the athlete the best outcome.

For more information about this massage technique, please contact:

Erika Lutwin, LMT, Certified Maya Abdominal Therapist

4317 E. Genesee St, Suite 101 DeWitt, NY 13214

315.317.0588 erikalutwin <at> gmail.com erikalutwin.tk

About the CNY Tri Club

CNYTriLogoNY
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> cnytriathlon.org

Debbie Sindone
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 13214

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Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
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National Aquatics
Erie Boulevard, Syracuse
www.nationalaquatics.com
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Syracuse Bicycle
Erie Boulevard, Syracuse
www.syracusebicycle.com
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The Bikery
Baldwinsville, NY
www.thebikery.com
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The Bike Loft
South Bay Road, North Syracuse
www.bikeloft.com
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10%

Finger Lakes Running & Triathlon Co.
215 E. State St, Ithaca, NY
www.flrtc.com

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.
Save
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3 Treasures Theraputic Massage
CNYyogacentercoupon

January 2012 : Issue 35

Monday, January 2nd, 2012
CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org
January 2012 – Issue 35
In This Issue
Board Meeting
2012 Club Registration Open
Cazenovia Triathlon
Ironman Syracuse 70.3
Green Lakes Triathlon
Quick Links
Board Meeting

Our Board Meetings are now held the second Sunday of each month at 6pm.

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> cnytriathlon.org
We would love to have you participate!
Our Sponsors!

Advance Cyclery
Advance Cyclery
www.cnybikes.com


Applebee’s
www.applebees.com

Bella Domani Logo
Bella Domani
Catering & Banquet Facility
www.belladomani.net


The Bike Loft
www.bikeloft.com


The Bikery
www.thebikery.com

FLRTco
Finger Lakes Running &
Triathlon Co.
www.flrtc.com


Fleet Feet Sports Syracuse
www.fleetfeetsyracuse.com

Genufix
Genufix

Lake Effect Run Club

Lake Effect Run Club

Lake Effect Run Club Website


Multisport
Physical Therapy & Fitness
www.multisportpt.com

National Aqua Service
National Aquatic Service
www.nationalaquatics.com

Onondaga Cycling
Onondaga Cycling Club
www.onondagacyclingclub.org

Ra-Lin
Ra-Lin


Syracuse Bicycle
www.syracusebicycle.com

Tiffany 2

3 Treasures Therapeutic Massage

www.3treasresmassage.com

2011 Board Members

Sam Sampere, President

president@cnytriathlon.org

Meghan MacBlane, Vice President

vicepresident@cnytriathlon.org

Jill Poniros, Treasurer

treasurer@cnytriathlon.org

Tom Stern,  Secretary

secretary@cnytriathlon.org

Deborah Armstrong

Volunteer Director

volunteers@cnytriathlon.org

John Austin

Cazenovia Triathlon Director

cazdirector@cnytriathlon.org

Andy Dagati

Photo Director

photos@cnytriathlon.org

John Evans
Web Site Group Director

websitegroup@cnytriathlon.org

Mary Jo Galletta

Kids Tri Director

kids@cnytriathlon.org

Bridget Lichtinger

Membership

membership@cnytriathlon.org

Jim Mirra

Jamesville Event Co-Director

jamesville@cnytraithlon.org

Kristin Mullally

Oneida Shores Event Co-Director

oneidashores@cnytriathlon.org

Rich O’Neil

Race Volunteer Coordinator

volunteers@cnytriathlon.org

Debbie Sindone

Newsletter Editor

newsletter@cnytriathlon.org

All members of the Executive Board can be reached at:

Letter from the President

Dear Fellow CNY Tri Club Members!

Happy 2012! I hope your wishes for this year come true.

We are now in the new membership year. If you WERE a 2011 member, please register for 2012 now if you plan on using the WTF. If you aren’t sure of your membership status, you can check the frequently updated list on the club website.

I expect the WTF to be packed now as all of you athletes begin thinking about your upcoming races. They’ll be here before you know it! Green Lakes opens registration today, the Caz Tri will open up soon, and Syracuse 70.3 comes earlier this year.

Our elections will be coming up soon. If you are interested in helping the club make decisions, please let me know you are interested in running for the board.

We’ll keep it short this month. Happy New Year!

Thanks!

Sam

President CNY Triathlon Club

Board Meeting

The January Board of Directors meeting will be held

at 6:00 PM at the Cicero Panera Bread

on Sunday, January 8th.

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

executiveboard <at> cnytriathlon.org

2012 CNY Triathlon Club Registration Open

Make sure you don’t miss out on the great happenings at the WTF by letting your CNY Tri membership expire! Get the most out of your membership by renewing early and taking advantage of the programs the club has during the winter.

2011 memberships expired on December 31, 2011.
Questions?  Contact membership <at> cnytriathlon.org
Registration for the Cazenovia Triathlon

Registration for the 13th Annual Caz Tri will open January 3, 2012. Race date for 2012 is Sunday, August 12.

We’re looking for several key leaders / volunteers (bike & run course leads among them). Your services will not go unrewarded. Historically Caz leads have been afforded some nice tri related perks. So in addition to having the satisfaction of pulling your weight for the club and the fell good that comes from volunteering, you may get yourself some good tri swag.

Any questions, email jdpaustin <at> juno.com

Ironman Syracuse 70.3

Although it is hard to believe, January is here! Soon it will be time to put away the holiday decorations, think about New Year’s resolutions, and start planning the 2012 race schedule. We will spend hours searching the web, trying to figure out where our travels will take us, looking for accommodations, seeing what the family can do in the short time you are there, etc. This year we suggest you also support an international race, taking place in your own back yard.

With a new date of June 24, 2012, the Ironman 70.3 Syracuse will return for the third 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 two years, this event has seen tremendous support from the CNY Triathlon Club, and we are hoping that in 2012 we can make that presence even more widely known. With a goal of closing the event at 2100 people, don’t miss out on your opportunity to register and support this local event. For more information, visit www.ironmansyracuse.com or join us at Facebook.com/IronmanSyracuse.

Registration for the 2012 LIVESTRONG at the YMCA Green Lakes Triathlon

The 2012 LIVESTRONG at the YMCA Green Lakes Triathlon will be held on Saturday June 9.  Whether you volunteer or compete, you will be joining the fight against cancer.  Proceeds from the event help the YMCA provide free programs and services to cancer survivors, including a 12-week group exercise and support program designed to meet the special needs of those fighting the disease.

Triathlon registration will open up to YMCA of Greater Syracuse members on Monday,January 2, 2012. Registration will open to the general public via Active.com at 1 p.m. EST, Sunday, February 5, 2012. To maintain a quality event, we again are limiting totalregistrations to 450.

There are a few changes for 2012:

  • There will still be three swim waves but they won’t be divided by anticipated swim times. Instead, wave one will be for males, wave two will be for females, and wave three will be for teams and those who may wish to swim in a less hectic wave. The waves will continue to be five minutes apart.
  • We are implementing a finish time cut-off this year. While we regret doing it, it is in the best interest of all of our great volunteers. Specifically, we reserve the right to pull participants after the bike leg if we anticipate they will be unable to finish the entire race in two hours and fifteen minutes.
  • Participant shirts this year will be sized male and female.

For more information about the 2012 LIVESTRONG at the YMCA Green Lakes Race Weekend, please visit our website and check back for updates as the event approaches. We’ll also send you occasional updates by e-mail.

Photos Needed!

We are looking to decorate the WTF with some photos of our members.  If you have any photos that you purchased from races that are good (YES!  They do exist!) and/or photos with you racing in CNY Tri gear, bring it with you next time you visit the WTF.  We want to create a member wall with those photos.

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).

Member Profile

Name: Debbie Sindone

Tell us about yourself. I am 44 and have been married to my husband Dan for 10 years.  We have a beautiful son Alex who is seven going on 18 and a black Lab/German Shepherd mix Campbell who is eight going on two. I work part time at a non-profit organization and also act as the Volunteer Director of the Empire State Marathon.


Me and Kathrine Switzer at the Empire State Marathon Expo

How long have you been involved in Triathlon and what made you take it up? My first triathlon was the 2010 Iron Girl Syracuse.  In 2011 I did three sprints including Green Lakes, Iron Girl, and the River Rat in Clayton which turned into a duathlon because of Hurricane Irene.  I’m not really sure why I got interested in triathlon.  I think the thing that got me interested was reading an excerpt from a book called Slow Fat Triathlete from Jayne Williams.  I was intrigued after reading it and was on my bucket list ever since.  Finally in 2010 I decided to take the plunge and the rest is history.


In transition before Iron Girl 2011

Who is your Hero? I would have to say my late maternal grandmother (AKA “Nana”) Elaine.  The one thing I always remember about her is her laugh.  The day my grandfather died, my mom and I drove up to Saranac Lake to her house and the entire time I dreaded going into the house and not hearing her laugh.  But the first thing I heard when I walked into the house was her laugh in the distance.  I learned from her that day to always try to keep a bright outlook on things even when things aren’t all that great.

What is your athletic background? I was always one of the last kids picked in gym class in elementary school, but the sport of volleyball changed that.  I played in middle and high school and picked it up again later in life and played on a USA Volleyball club team.  In addition to triathlon, I like to downhill ski with my husband (he is on the National Ski Patrol at Labrador Mountain) and also golf.

What are your Triathlon strengths and weaknesses? I think my strength is my stubborness.  It will take me awhile to convince myself that I can do something, but once I set out to do it, I won’t give up.  I’m also pretty analytical, so I like to look at my training and race data to see how I can improve.

My weaknesses are too numerous to list.  I’m pretty slow at everything, but I figure slow and steady will get me to the finish line…I’m not looking to win any medals out there.

What was your first triathlon and what do you remember most? My first triathlon was the Iron Girl 2010 and the thing I remember the most was crossing the finish line.  Since it was my first, I really didn’t go all out during the race, so I had a lot left in the tank as I was coming to the finish.  I saw my husband and son along the fence and gave them high 5′s as I ran by.  Then I started sprinting and I couldn’t believe how fast my legs were going.  It almost felt light I floated across the finish line…very sureal!


Floating across the Iron Girl finish line

What is your favorite race and why? I’ve only done a few, so I’d have to say Iron Girl is my favorite so far.  It’s the only one I’ve done more than once, so I like that I have data to compare from the two years.

What was your worst race and why? Again, not many under my belt, so I would have to say 2011 Green Lakes.  I was very disappointed in my run.

What are this year’s goals? Hmmm…still trying to figure it out, but here is my tentative plan:

  1. Complete my first half marathon: Lake Effect Half on Feb 25
  2. MAYBE complete my first 70.3: Ironman Syracuse (Coach Kelly is probably saying, “What do you mean MAYBE?!?!”)
  3. Improve on Iron Girl time
  4. Complete the River Rat TRIathlon…hopefully no DUathlon this year!
  5. Overall, just improve my swim technique and speed on the bike and running

Something most people don’t know about you: I love making crafty things especially things with a triathlon or running twist.  I also joined Team Tough Chik this year and am looking forward to representing them at local races.

About the CNY Tri Club

CNYTriLogoNY
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> cnytriathlon.org

Debbie Sindone
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 13214

Save
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Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
Save
10%
National Aquatics
Erie Boulevard, Syracuse
www.nationalaquatics.com
Save
10%
Syracuse Bicycle
Erie Boulevard, Syracuse
www.syracusebicycle.com
Save
10%
The Bikery
Baldwinsville, NY
www.thebikery.com
Save
10%
The Bike Loft
South Bay Road, North Syracuse
www.bikeloft.com
Save
10%

Finger Lakes Running & Triathlon Co.
215 E. State St, Ithaca, NY
www.flrtc.com

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.
Save
10%
3 Treasures Theraputic Massage
CNYyogacentercoupon

December 2011 : Issue 34

Thursday, December 1st, 2011
CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org
December 2011 – Issue 34
In This Issue
Board Meeting
WTF Open House Dec 3
Dear Santa
Running in Cold Weather
Cazenovia Triathlon Registration
Call for Photos
Member Profile
Quick Links
Board Meeting

Our Board Meetings are now held the second Sunday of each month at 6pm.

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> cnytriathlon.org
We would love to have you participate!
Our Sponsors!

Advance Cyclery
Advance Cyclery
www.cnybikes.com


Applebee’s
www.applebees.com

Bella Domani Logo
Bella Domani
Catering & Banquet Facility
www.belladomani.net


The Bike Loft
www.bikeloft.com


The Bikery
www.thebikery.com

FLRTco
Finger Lakes Running &
Triathlon Co.
www.flrtc.com


Fleet Feet Sports Syracuse
www.fleetfeetsyracuse.com

Genufix
Genufix

Lake Effect Run Club

Lake Effect Run Club

Lake Effect Run Club Website


Multisport
Physical Therapy & Fitness
www.multisportpt.com

National Aqua Service
National Aquatic Service
www.nationalaquatics.com

Onondaga Cycling
Onondaga Cycling Club
www.onondagacyclingclub.org

Ra-Lin
Ra-Lin


Syracuse Bicycle
www.syracusebicycle.com

Tiffany 2

3 Treasures Therapeutic Massage

www.3treasresmassage.com

2011 Board Members

Sam Sampere, President

president@cnytriathlon.org

Meghan MacBlane, Vice President

vicepresident@cnytriathlon.org

Jill Poniros, Treasurer

treasurer@cnytriathlon.org

Tom Stern,  Secretary

secretary@cnytriathlon.org

Deborah Armstrong

Volunteer Director

volunteers@cnytriathlon.org

John Austin

Cazenovia Triathlon Director

cazdirector@cnytriathlon.org

Andy Dagati

Photo Director

photos@cnytriathlon.org

John Evans
Web Site Group Director

websitegroup@cnytriathlon.org

Mary Jo Galletta

Kids Tri Director

kids@cnytriathlon.org

Bridget Lichtinger

Membership

membership@cnytriathlon.org

Jim Mirra

Jamesville Event Co-Director

jamesville@cnytraithlon.org

Kristin Mullally

Oneida Shores Event Co-Director

oneidashores@cnytriathlon.org

Rich O’Neil

Race Volunteer Coordinator

volunteers@cnytriathlon.org

Debbie Sindone

Newsletter Editor

newsletter@cnytriathlon.org

All members of the Executive Board can be reached at:

Letter from the President

Dear Fellow CNY Tri Club Members!

What an amazing off season we are enjoying… our Speed Coaching event was a blast! I cannot tell you how many members mentioned to me that they did not know about it or what it was for! So I’ll be sure to include informative graphics in all of my letters because I can tell that nobody reads what I write! Thanks again, Steve, for your wonderful hospitality!

The WTF is up and running – many are coming out to take advantage of our FREE sessions! Yoga is a huge hit (Tuesday night with Bridget)! And 22 riders showed up last Monday for an exhausting workout. No, it’s not too early in the season for those! You can come and enjoy movie night on Friday evenings too. Ride your bike, watch a movie, and make some new friends.  Check the calendar on the club website for the complete schedule of sessions.

2011 WTF 2

Our WTF Open House is this Saturday from 12:00 PM – 2:00 PM. Coaches, shops, and numerous club and board members will be there to answer questions. Bring your bike and learn how to safely pop it in the trainer. It’s really easy. Come out and see what the fuss is all about! The first 50 will receive a free club t-shirt! We’ll have coffee and light snacks.

Our First Annual Holiday Party will be on Saturday December 10 at Bella Domani. Happy hour (cash bar) will start at 6:30 PM with serious dancing (an excellent cross training activity) starting at 7:00 PM and continuing until 10:00 PM. Brian and his staff will serve up some delightful hors d’oeuvres along with coffee and soda.

The cost is $11/person. Please send your checks, payable to CNY Triathlon club, to:

Sam Sampere

389 Summerhaven Dr.

East Syracuse, NY 13057

Or simply pay while you’re at the open house!

Holidays

Lastly, watch for details about the National Challenge Competition organized by USAT.  Those who participated last year will tell you how much fun this is. We log our swimming, biking, and running miles on the USAT website, they tally our totals, and we compete against all the other tri clubs in the US!! Let’s win this thing this year!

USAT Logo

I hope to see you all soon, but, if not, have a very happy holiday season!

Thanks!

Sam

President CNY Triathlon Club

Board Meeting

The December Board of Directors meeting will be held

at 6:00 PM at the Dewitt Panera Bread

on Sunday, December 11th.

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

executiveboard <at> cnytriathlon.org

Winter Training Facility Open House
The CNY Tri Club’s Winter Training Facility will be hosting an Open House on Saturday, December 3rd from 12:00 PM to 2:00 PM.

Come check out the WTF’s makeover! The first 50 members get a FREE CNY Tri t-shirt!

Dear Santa…
In last month’s newsletter we asked our members and coaches if they could tell us about some of their favorite gadgets, either hardware or software, that help them train.  Below are some responses we received, so maybe this will help some of you with your list to Santa!

——————————————————————————————

As a busy tri-mommy, one of my favorite training tools is my trainer.  Many people think of the trainer as being the dreaded winter equipment you hide in the basement and only pull out when absolutely necessary. For me, the trainer is a year-round tool that I cannot live without.  During the summer I take it outdoors to ride while I watch my kids play in the kiddie pool or ride bikes around the cul-de-sac. (This summer my 5 year old asked me why I wasn’t wearing my helmet while on the trainer! LOL!) During the winter months, I use it to nail down my heart rate zones and work out in a completely controlled environment. I can do specific workouts without having to worry about terrain, weather or cars!! It is my go-to equipment, and I would be quite lost with it!

Kelly Covert

Triathlon Coach

T2 Multisport

kelly <at> t2multisport.com

——————————————————————————————

Besides TrainingPeaks.com, BeginnerTriathlete.com is a fabulous website and program tool for novice on up because of its simplicity of use. It has special features and articles that I found extremely useful that can help you ease into the various levels of race distances. It has a FREE, BRONZE, SILVER and GOLD program choices depending on how much you want to spend and how much additional features you want. Every year it improves features.

Janet Ohlsen

Professional Certified Triathlon Coach

Personal Coaching

315-662-3989

315-750-9292

jantri <at> wildblue.net

——————————————————————————————

GPS Watches

Over the past few years training watches with GPS capabilities have been reduced in price and offer more and more features.  Some of the advantages of using a GPS watch are that they allow for real time feedback of pacing, heart rate, course elevation changes and distance travelled.   Rather than relying on guesswork the athlete knows exactly how fast they are going and the length of the workout.

Using a GPS watch also simplifies keeping a training log updated.  The user only needs to download the file to their computer and the software tabulates all the important details.   This allows the athlete to track training parameters over time so that past workouts can be compared for performance changes.

Some of the current major manufacturers of GPS sport watches include Garmin, Timex, Nike, and Polar.  Even Motorola has recently announced a GPS device that integrates with cell phones.  There are plusses and minuses to each one of these manufacturers’ offerings but in my opinion Garmin offers products with great feature sets and are typically the most easy to use.  The Garmins tend to integrate with a wider variety of software and most can be used while running as well as cycling, an important feature for triathletes.

Garmin offers quite a few different models that range in price from $179 up to $449 with heart rate monitors.   When comparing models it is important to compare features of the Garmins as not all models will work as a cycling computer or include a heart monitor strap.

Two of the more popular models are the Forerunner 310xt ($349 retail) and the Forerunner 305 ($199 retail).  The 310xt offers better battery life, the ability to integrate with cycling power meters, and a bit better water proofing over the 305.

Both the 310xt and 305 are on the large side and can cumbersome, especially for athletes with smaller wrists.  The Forerunner 405 ($219 retail) and the Forerunner 410($249 retail) are smaller in size and lighter than the 310xt and 305 but have shorter battery lives and less available storage memory.

New models of GPS watches are constantly being introduced so it is important to compare features.  Often times what looks like a great deal on a watch is one that may not have all the features you want.

Doug Bush is head coach and owner of Endurancefactor.  He is an exercise physiologist with articles published in Inside Triathlon, Velo News, American Triathlete, and Ultra Runner Magazines. More about Doug may be found at www.endurancefactor.com

——————————————————————————————-

A good, reliable heart-rate monitor is definitely my pick.

I’ve heard the heart-rate monitor described as the tool that you get before you cave in and get a power meter, but for me it’s an affordable way to get really relevant and useful information that when used appropriately, can really change your performance as an athlete. It’s just enough “quantitative data” to go with the “qualitative” experience an athlete should be aware of while training. But it’s not enough to have the heart-rate monitor and gauge your workouts by the generic charts and working zones that come with it. Athletes should consider getting field tested to identify their specific training zones and then use the HR monitor to ensure they’re working out at the appropriate intensities in each workout. It’s the ability to effectively train at different intensities for different purposes that the makes this tool so important, and it can make data easily understandable through charts and graphs. For example, if I have an interval workout where I am supposed to push in Zone 4 for 3:00 minutes, followed by 1:00 minute of rest, and repeat this 6 times, I will be able to see if I accomplished that when I upload my HR data to the website. I should be able to clearly see 6 elevated plateaus separated by a small dip for the recoveries. If there are no dips, or not enough plateaus, I didn’t monitor my HR closely enough and I know what I need to work on next time.

Lisa Barnes Dolbear

lisabarnes79 <at> gmail.com

Ph: 315-525-3745

Dare to Tri with Lisa on Facebook

Downhill Skiing Club Passes

For the second year CNY Triathlon Club will be offering its members the opportunity to purchase discount downhill season ski passes.

It’s not too late to send in ski pass payments for Lab, Song, or Toggenburg.  However, at this point, payment must be made directly to the ski areas & post marked by Monday December 12.

Any questions email jdpaustin <at> juno.com

2012 Registration Open

Make sure you don’t miss out on the great happenings at the WTF by letting your CNY Tri membership expire! Get the most out of your membership by renewing early and taking advantage of the programs the club has during the winter.

2011 memberships expire on December 31, 2011.
Questions?  Contact membership <at> cnytriathlon.org
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).

Running in Cold Weather

With colder weather around the corner in the Syracuse area, a new running season is upon us.  Running in cold weather can be just as fun as running during the summer and fall as long as you are prepared.  Having the right cold weather running gear, being aware of your technique on winter surfaces, and tailoring your runs based on the weather are all keys to a productive winter running season.  Here are three tips for creating the best cold weather workouts.

Use the Right Gear. Winter is not the time to skimp on your workout gear.  Advancements in clothing over the past few years have created a quality of winter running gear that didn’t even exist five years ago.  Even better, much of the gear you invest in for winter running can double for other winter sports, such as skiing and cycling.

Starting from the outside, be sure to get a good, multipurpose running jacket that has wind protection qualities and light insulation, and some high quality compression running tights that provide warmth in addition to muscular-skeletal support.  A good set of compression workout clothing will offer basic wind protection as well as moisture-wicking technology.  Finally, a lightweight, moisture-wicking hat and slim-fit wind-stopping gloves will keep extremities warm

As for the base layers, synthetic or lightweight wool socks are a necessity, as is a good quality base gear shirt.  Always avoid cotton, as it offers little insulating value when you get it wet.  For base layer items, gear intended for cross country skiers often doubles very effectively for runners.  On colder days, a pair of basic lightweight lycra or spandex tights may be useful, but today’s compression tights often keep you comfortable down to temps in the 20′s or even lower.  When it gets very cold, a balaclava may be useful to keep the face and neck warm and help you breathe warmer air, but they are overkill during the majority of sunny winter days.

Beware of Your Footing. If it was just about the temps, running in the winter would only be about the clothing.  Winter conditions such as ice and snow create a potentially dangerous variable for runners, and many find that using a technique of shortening the stride and maintaining a firm center of gravity is important to avoid any spills.  Don’t worry about your mile splits when running on difficult surfaces – the very act of keeping your body balanced will provide a quality workout.  Many runners have been known to damage their lower and upper body (wrists and shoulders fall victim as a result of trying to break the runner’s fall) because of a fall that results from a split-second of not focusing on the trail.

During cold weather, you will find that black asphalt trails often prove superior as they provide a surface that melts off ice and snow with just a small helping of sunshine, whereas gravel, dirt and concrete are known to hold icy patches even after a thaw.  Some gravel and limestone trails even create a liability in the spring or on warm winter days, when they begin to “gum” and can stick to a runner’s shoes, quickly negating any benefits of a good quality pair of running shoes.

Listen to Your Body. If there is ever a time when those old running injuries will re-introduce themselves, it is in cold weather, so spend a little extra time warming up and stretching.  Stretching is always important, but even more so when you are about to run in 40 degrees or less.  Those with chronic joint and ligament issues may want to warm-up and stretch indoors, and dress with a little more warmth on the legs than they normally would.  Such runners are good candidates for higher-end compression tights with warmer paneling around the knees.  Finally, wearing base layers that wick away moisture will both reduce the chances of chilled muscles and joints as well as reduce chafing in key areas.

While muscles are the main focus, remember the importance of caring for your lungs in cold weather.  In extreme cold, most physicians suggest avoiding speed work due to the depth of breathing it requires, and recommend runners cover their face and mouth.

Winter can be a great time to run outdoors, and will be even more enjoyable with a little preparation and the right gear.

Written by Paul Johnson, Founder and Editor of the Running in Cold Weather blog (www.runningincoldweather.com).  Based in Minnesota, Paul is trying to share with the world his expertise in cold weather running gear and winter running techniques/health.  He reviews products and provides advice on running outside in the cold.

Registration for the Cazenovia Triathlon

Registration for the 13th Annual Caz Tri will open January 3, 2012. Race date for 2012 is Sunday
,August 12.

We’re looking for several key leaders / volunteers (bike & run course leads among them). Your services will not go unrewarded. Historically Caz leads have been afforded some nice tri related perks. So in addition to having the satisfaction of pulling your weight for the club and the fell good that comes from volunteering, you may get yourself some good tri swag.

Any questions, email jdpaustin <at> juno.com

Photos Needed!

We are looking to decorate the WTF with some photos of our members.  If you have any photos that you purchased from races that are good (YES!  They do exist!) and/or photos with you racing in CNY Tri gear, bring it with you next time you visit the WTF.  We want to create a member wall with those photos.

Member Profile

Name: Bridget Lichtinger

Tell us about yourself. I am 42 and have been married for 14 yrs to an amazing man, Bill. We have no children other than the 4-legged kind. We share our home with 3 retired greyhounds (at one time it was 5) and one disgruntled cat. I have a greyhound angel tattoo on my shoulder in memory to the greyhounds that we have been blessed to have owned. I also teach yoga at the North Area YMCA and at the club’s Winter Training Facility.

How long have you been involved in Triathlon and what made you take it up? My first sprint triathlon was Green Lakes in 2006.  A few friends completed Green Lakes the year before and I caved under peer pressure to train with them.  My friends are to blame for all this.

Who is your Hero? My brother, Pat who died of Huntington’s Disease in 2005 at the age of 38. He was athletic, tall, handsome and hilarious.  Not to mention a good dancer and beer lover. He skied, sky dived, played baseball basketball and an occasional game of backyard football.  I like to think he would have been an awesome triathlete. In his early 20′s HD started taking away his physical capabilities very slowly, but he never once lost his zest for life or sense of humor.  He was always smiling, laughing and wanting to make people laugh. He taught me not to take my health and physical abilities for granted.  It is so important to take care of and have respect for our body.  He is my hero because all the time he was sick he never quit or gave up.  I do this because he couldn’t.

What is your athletic background? Growing up I loved playing sports – having older brothers and a sister, I learned to run fast or else.  Freshman year in high school I signed up for cross country and track.  Later in life, I took up longer distances starting with half-marathons and then to marathons.

What are your Triathlon strengths and weaknesses? Strength is running since I’ve been running for a long time, however, biking is definitely my weakness. I had the misconception that since I was a runner then I should be good on the bike. How wrong I was. Some days I feel like I am on a circus tricycle.

What was your first triathlon and what do you remember most? Green Lakes and what I remember most was surviving the swim and never being so happy about getting on the bike.  It was also the race my husband’s family came in town to watch.  They made me feel like an elite athlete.

What is your favorite race and why? I don’t have that much experience, but I would say, Green Lakes because I like the challenge of the course.   The water was beyond cold, but it is beautiful.  The bike and completing the hill from hell at the end and making it through the lake loop without breaking any bones – I am a notorious clutz.

What was your worst race and why? I would have to say the Iron Girl this past year.  Not because of the course, but because I was hit in the head by a kayak and stung by a wasp the size of my fist while on the bike.  These things do not make for a pleasant experience.

What are this year’s goals? Completing a couple Olympic distance triathlons, the Hudson Mohawk Valley Marathon and getting faster on the bike

In five years you hope to… Get one 70.3 under my belt.

Something most people don’t know about you: When I have the time I really enjoy quilting and I have an obsession with cupcakes.  Not making them, but eating them.

About the CNY Tri Club

CNYTriLogoNY
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> cnytriathlon.org

Debbie Sindone
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 13214

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Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
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National Aquatics
Erie Boulevard, Syracuse
www.nationalaquatics.com
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Syracuse Bicycle
Erie Boulevard, Syracuse
www.syracusebicycle.com
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The Bikery
Baldwinsville, NY
www.thebikery.com
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The Bike Loft
South Bay Road, North Syracuse
www.bikeloft.com
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Finger Lakes Running & Triathlon Co.
215 E. State St, Ithaca, NY
www.flrtc.com

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.
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3 Treasures Theraputic Massage
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CNY Triathlon Club | Box 434 | Dewitt | NY | 13214

November 2011 : Issue 33

Monday, October 31st, 2011

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org
November 2011 – Issue 33
In This Issue
Board Meeting
Coming Up Next Month…
Preparing Your Off-Season
Yoga for the Triathlete
Monitoring Training Zones for Running and Cycling
Spinervals Cycling Program Discount
Don’t Get Sold Out!!
Member Profile
Podium
CNY Kona Finishers
Quick Links
Board Meeting

Our Board Meetings are now held the second Sunday of each month at 6pm.

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> cnytriathlon.org

We would love to have you participate!

Our Sponsors!
Advance Cyclery
Advance Cyclery
www.cnybikes.com


Applebee’s
www.applebees.com

Bella Domani Logo
Bella Domani
Catering & Banquet Facility
www.belladomani.net


The Bike Loft
www.bikeloft.com


The Bikery
www.thebikery.com

FLRTco
Finger Lakes Running &
Triathlon Co.
www.flrtc.com


Fleet Feet Sports Syracuse
www.fleetfeetsyracuse.com

Genufix
Genufix

Lake Effect Run Club

Lake Effect Run Club

Lake Effect Run Club Website


Multisport
Physical Therapy & Fitness
www.multisportpt.com

National Aqua Service
National Aquatic Service
www.nationalaquatics.com
Onondaga Cycling
Onondaga Cycling Club
www.onondagacyclingclub.org

Ra-Lin
Ra-Lin

Syracuse Bicycle
www.syracusebicycle.com

Tiffany 2

3 Treasures Therapeutic Massage

www.3treasresmassage.com

2011 Board Members

Sam Sampere, President

president@cnytriathlon.org

Meghan MacBlane, Vice President

vicepresident@cnytriathlon.org

Jill Poniros, Treasurer

treasurer@cnytriathlon.org

Tom Stern, Secretary

secretary@cnytriathlon.org

Deborah Armstrong

Volunteer Director

volunteers@cnytriathlon.org

John Austin

Cazenovia Triathlon Director

cazdirector@cnytriathlon.org

Andy Dagati

Photo Director

photos@cnytriathlon.org

John Evans
Web Site Group Director

websitegroup@cnytriathlon.org

Mary Jo Galletta

Kids Tri Director

kids@cnytriathlon.org

Bridget Lichtinger

Membership

membership@cnytriathlon.org

Jim Mirra

Jamesville Event Co-Director

jamesville@cnytraithlon.org

Kristin Mullally

Oneida Shores Event Co-Director

oneidashores@cnytriathlon.org

Rich O’Neil

Race Volunteer Coordinator

volunteers@cnytriathlon.org

Debbie Sindone

Newsletter Editor

newsletter@cnytriathlon.org

All members of the Executive Board can be reached at:

executiveboard@cnytriathlon.org

Letter from the President

Hi all,

What an exciting time to be involved with CNY Triathlon! Just because the season is over doesn’t mean that we don’t need to see each other until next season. We have LOTS of reasons to get together this year. Tomorrow (11/1), the door to the WTF will open. Come in and stretch and strengthen with Bridget’s power yoga class. If you bring your bikes, you can follow the yoga class with a fun ride. The festivities start at 6, so get there early. We are located in the Sears wing of Shoppingtown Mall. It’s the old Gerber Music store for those of you old enough to remember that.

Check out the calendar on the club website. You will find a schedule of ALL the sessions being offered – cycling, Spinervals, yoga, P90X… We are still looking for responsible club members to volunteer to lead some sessions. All you need to do is make sure everyone is fastened to their trainer properly and pop in a DVD.

Next Thursday (11/10) is our Speed Coaching evening. Coaches are coming in from all over the country to come and speak individually with you! If you like, you can arrive as early as 4:30 for a plant tour. Otherwise, plan on a 6:00 start to the formalities. Our host for the evening, plant manager Steve McCormick, is excited to show off his creation, and has some special perks for all attendees including a raffle for a plant tour for you and 10 of your closest friends and family. We will be served samples of the various 74 brands of beverages that the plant produces. We will also be the very first consumers to sample the brand new India Pale Ale. This stuff is so new, it hasn’t even shipped yet! Enter the Budweiser plant off Rt. 31, bear left and head to the guard shack. The guard will tell you where to go.

Dinner will be catered by Tabatha’s and will cost $15 per person. If you would like to eat, please RSVP with me at president <at> cnytriathlon.org and send a check by Friday 11/4, payable to CNY Triathlon Club, to:

Sam Sampere

389 Summer Haven Dr.

East Syracuse, NY 13057

Planning for our first Annual Holiday Party and Anaerobic Dance is going smoothly – the band is pumped, and the caterer (Brian Lang, Bella Domani) is cooking his heiny off. Oh, I hope that doesn’t end up in our hors d’oeuvres. Keep Saturday December 10th open for this fun evening, open to all CNY Tri members, friends, and family. The party starts at 7:00, or even a little before.

Lastly, I want to extend a gigantic congrats to Dan Wnorowski!! Keep up the good work! Your attitude through all you’ve been through is inspirational!

Looking forward to seeing everyone this offseason!

Thanks,

Sam Sampere

President CNY Triathlon Club

Board Meeting

The November Board of Directors meeting will be held

at 6pm at the Cicero (Circle Drive) Panera bread

on Sunday, November 13th.

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

executiveboard <at> cnytriathlon.org

Coming Up Next Month…
Do you have a favorite hardware or software training aid that you can’t live without? Tell us about it and we may feature your suggestion in next month’s newsletter. Submit your ideas to newsletter <at> cnytriathlon.org.
Preparing Your Off-Season
As the season has rolled to an end, it is time to figure out what is in-store for the winter and following season(s). In preparation for next year and the off-season, there are three primary items to address – strength, injury recovery and addressing limiters. There are also two methods to prepare for the development of future training protocol and race preparation – the lifespan tool and ‘build it backwards coaching.’

If all you did this season was swim, bike and run, in all likelihood, you lost strength. During the season, if an injury was sustained or aggravated, in all likelihood, some physical alteration related to the injury could impede training in the future. If you can identify some form of a limiter that impeded your performance this season, in all likelihood, if left un-addressed, it will remain a limiter in the future.

Addressing the above items is a great way to begin preparing for your 2012 season. Strength training, physical rehabilitation and making limiters a strength is the key to a strong performance in successive years. If you have developed a good off-season program, your weaknesses, injuries and limiters should change.

Choosing exercises that mimic the swim, bike and run motion is key, but so too are movements that create joint balance. We train and condition on a linear (front to back) pattern, so we must also strengthen our bodies in other angular directions to better stabilize the body. The off-season is the time to begin a program to address strength and physical balance.

Ninty-one percent of athletes that competed in Kona, Hawaii at the Ironman World Championships stated that they had a chronic injury. This highly correlates with the estimated 93% of adults who have some form of pelvic malalignment. When triathletes experience injuries, if un-addressed, it can reshape muscle balance and bone alignment, creating chronic and additional injuries. Addressing issues during the off-season can maximize your recovery and enhance the quality of your training in-season.

A limiter is usually related to a technique flaw or a mismanaged training objective. As human nature, we often avoid what we are not good at, further ensuring that it will remain a future weakness. Triathlon coaches realize that developing an athletes limiters, builds a more well-rounded athlete. So do what a coach would do, train the limiter. It would be wise to consult a triathlon coach now to evaluate if limiters are technique or training related. This allows 8-9 months to get comfortable with suggested changes.

This past week, I was introduced to the concept of the Lifespan Project by Jana Hoffmannova of Palacky University in the Czech Republic. In essence, the lifespan project is a tool that allows athletes to identify their personal goals, the duration of time they see themselves competing in the sport, acknowledge what they desire to accomplish and in essence control their destiny. The lifespan project is used with tremendous success in European countries and has been extensively studied with cyclists.

The lifespan project provides and opportunity to map out the entire course of an athletes intended career. This allows the athlete to consider periodic bouts of time off, and it highlights years that major trips or major events will be attempted.

When coaches build programs for their athletes, they start by identifying key races for the upcoming season This begins the preparation of the annual plan. Coaches then identify key paces, training volumes, and concepts working backwards from the priority race to the current day, thus ‘build it backwards coaching.’

Incorporating a long-term overview provided by the lifespan tool and the annual plan for a short-term tool, will help an athlete and coach prepare a better, more intelligent program to protect the athlete from injuries, enhance their successes and filter decisions based on emotions versus constructive thought. The combination of these two methods allow an athlete/coach the opportunity to achieve a self-fulfilling prophecy – success.

As you can see, we are building a diagram for success in 2012. Strength, injuries and limitations must be addressed. Build a continuum for your lifespan in the sport of triathlon and identify your goals and accomplishments. Build your program backwards from your key race(s). And last but not least, listen to your body.

Incorporating these tools enable triathletes to be more aware to their bodies and assists them in being personally responsible for adapting their program to prevent injuries. Failure to listen, often prevents us from achieving our goals and desires. Train smart and train hard this off-season, but adapt your thinking and update the tools you use to remain healthy and successful in fulfilling your lifespan quest in triathlon.

Personal training, orthopedic massage, nutrition counseling, sports psychology, physical assessments, triathlon coaching, technique analysis, metabolic testing, lactate and VO2 Max testing, chiropractic and physical rehabilitation are all examples of tools that athletes can use at various times to help keep them on track with their lifespan project. Too often athletes leave their health and well-being to chance and they also leave their accomplishments to chance. You now have the tools to change your destiny!

Written By: Eric Prager – Co-Owner of Endurance Monster and Engineered Triathletes, Level II USA Triathlon Coach, degrees in Exercise Science and Sports Management, and Certified Strength and Conditioning Specialist. For more information on coaching or preparing a lifespan project, contact Eric at eric.prager <at> endurancemonster.com.

Downhill Skiing Club Passes

For the second year CNY Triathlon Club will be offering its members the opportunity to purchase discount downhill season ski passes. Last year our passes were at Labrador Mountain.

This year we will offer passes at both Labrador & Song Mountain. The passes are generally once a week “shift” passes but full passes also can be purchased through the program. Full details will be forwarded to the membership soon via the list serve and also in the November Newsletter.

Questions? Contact jdpaustin <at> juno.com

2012 Registration Open

Make sure you don’t miss out on the great happenings at the WTF by letting your CNY Tri membership expire! Get the most out of your membership by renewing early and taking advantage of the programs the club has during the winter.

2011 memberships expire on December 31, 2011.
Questions? Contact membership <at> cnytriathlon.org
Yoga for the Triathlete

The WTF will be featuring YOGA for the Triathlete on Tuesday nights at 6 p.m., starting November 1st. It is a 60 minute class open to all current CNY Tri members and OCC members. I’ve been teaching yoga for athletes for 4-5 years and am passionate about its benefits. Men, especially, have found that taking a yoga class (though awkward at first) has helped tremendously in their flexibility, balance and avoiding nagging injuries. So, guys, don’t think yoga is just a “girl” thing! Heck! Even P90X has a yoga class in its regime! Try it! You don’t have to tell anyone.

So, what is this class all about? It is about increasing flexibility, balance and strength to some cool tunes. This class is for the beginner to advanced. The routines I create focus on the body we, as triathletes, have a tendency to forget or are prone to injury: Achilles, hamstrings, hips, and back. The class also works on increasing upper body strength to become a stronger, more efficient swimmer, challenging balance routines to increase strength in quads and core and static stretching to get those hamstrings and hip flexors strong for biking and running. Incorporated in the routine is an ab/core workout and class will end with a relaxation period to get the body and mind to quiet down.

Come out and give it a try! Mats are available at the WTF if you don’t have one. Bring water and a towel.

Be sure to leave a comment on the WTF calendar so I know how many are attending.

Questions? Contact bridget.lichtinger <at> gmail.com

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).

Monitoring Training Zones for Running and Cycling
© 2011 by Doug Bush

Three key elements to improved fitness and performance are establishing the frequency, intensity, and duration of workouts. This article will focus on monitoring the intensity component of cycling and running. With the advent of sophisticated training tools such as GPS, power meters, and heart rate monitors it has become increasingly confusing for athletes to determine training intensity zones and to monitor fitness. The old adage of cycling and running as much as you can, as hard as you can is being replaced by the mantra of precision. Athletes and coaches are developing detailed, periodized training plans based on very specific training intensities.

Muscle consists of three main categories of fibers, — slow twitch (Type I), a group of fibers that share properties of both of slow and fast fibers (Type IIa), and fast twitch (Type IIb). These fibers are recruited to help carry the load in a very orderly fashion as exercise intensity increases starting with Type I. The next fiber type is not called on until all of the preceding fibers are in use.

The type and distance of racing determines how much time should be spent working at various zones that correlate where the three fiber systems are recruited. For endurance athletes it is important to work at different intensities so that each on these muscle fiber groups starting with the Type I slow twitch fibers are stress. Each fiber and its associated energy system must be trained in order to maximize its efficiency before working at higher intensities. How long and when we work at various intensities depends on many variables, an Ironman athlete would spend much more time improving efficiency of the Type I slow twitch fibers than someone focusing on sprint distance races

The term “aerobic base” is often used by endurance athletes to describe improvements in overall fitness. It is essential to develop a strong aerobic base which allows the body to efficiently metabolize stored body fat while sparing stored carbohydrate. During exercise other adaptations that occur are increased density of capillaries to muscles and connective tissue and improved efficiency of fat metabolism. These adaptations can only occur when exercising at an easy to moderate intensity and that is why it is very important to develop this aerobic base before doing higher intensity sessions. Many times athletes feel that training at these lower intensities will make them slower, but it is essential to establish this foundation of fitness so the body can handle higher intensities.

How do you monitor training intensities? The most common methods are using perceived exertion, pace, heart rate, pace, and wattage on the bike. Each one of these methods has its advantages and disadvantages and all can be useful during training. The goal of each method is to try and estimate the intensity where each muscle fiber is recruited. For more info on how to establish training zones the following is a link to an article that explains Lactate Threshold and training zones:

http://www.endurancefactor.com/Articles/Lacatethreshold.html

Perceived exertion (RPE) is estimating, on a subjective scale, how hard you are working at a given point of the workout. One of the great things about using RPE is that it does not require purchasing additional equipment. The downside is that for most people it is very difficult to estimate how hard they are working as they have no frame of reference.

Using a heart rate monitor provides a much more objective feedback once proper training zones are established. It takes much of the guess work out how hard the athlete is working at a given point of a workout. Over the past few years heart rate monitors have come down in price and one with a good set of feature can be found for under $100. The downside to using only heart rate is that it can be affected by temperature, hydration status, and fatigue of the athlete. So while it is very effective for monitoring intensity, there are some limitations.

GPS watches that provide instantaneous pace and heart rate have become increasing popular and provide much more feedback and data for analysis after a workout. Heart rate is a good tool for monitoring intensity; it is not great to track performance changes over time. This is where a GPS watch really stands out. It not only provides heart rate during a workout to monitor intensity it provides information on pace, elevation, and distance traveled that is very useful for analysis of workout.

Using pace during bike and run workouts can be problematic as it is influenced dramatically by wind and terrain changes. For analysis of GPS data there is a concept becoming increasingly more popular that factors in pace with terrain changes, Graded Pace. Graded Pace uses the elevation and pace data from a GPS watch to factor in up and down hills. Using Graded Pace to analyze data allow the athlete to track performance changes over time by removing terrain as a variable. There are two software packages available for analysis of this data. A free, open source package called Gold Cheetah is a great product but can be a bit cumbersome. Trainingpeaks WKO+ is another software package that provides a more simple interface and great analysis tool, but it is not free.


To learn more about using Graded Pace I recommend reading “Racing and Training With a Power Meter” by Hunter Allen and Dr Andrew Coggan. While this book’s main focus is using cycling power meters there is some great information on Graded Pace.

A power meter on the bike takes all of the guess work out of monitoring intensity and is a tremendous tool for tracking performance. The system measures the actual work performed while on the bike in wattage. Using wattage rather than heart rate or pace takes all of the guess work out of the data. The downsides of using power meters are that they are expensive and can be complicated to use. The same software tools used for Graded Pace are also used for analyzing wattage data.

While using any of the tools need not be overly complicated it is important for the athlete to understand training zones and how they can be used effectively.

Doug Bush is head coach and owner of Endurancefactor. He is an exercise physiologist with articles published in Inside Triathlon, Velo News, American Triathlete, and Ultra Runner Magazines. More about Doug may be found at www.endurancefactor.com

Spinervals Cycling Program Discount

Here is the link to the 1-month Complimentary Membership Form to the Spinervals Cycling Program Discount created for CNY Triathlon Members:

http://www.spinervals.com/public/CNY_Triathlon_Club_Application_Form.cfm

This membership form expires on 11/15/11, so sign up for the 30 day free membership to get the discounts on Spinervals products before the 15th.

And you will have until early December to figure out which DVDs you may want to have at home while we work through the Spinervals Base Building Program.

Don’t Get Sold Out!!

The Local Race List on our website was just updated for 2012. Some of the races do not have their 2012 race dates available yet. But most do. If the opening dates for registration were available, those are listed too. Check it out at…

www.cnytriathlon.org/current-local-race-list

NOTICE THAT IRONGIRL OPENS NOVEMBER 1st!! Several other races are either already open for registration or open in November, December, or January. And many of these races sell out in anywhere from a month or two down to hours or minutes. Green Lakes YMCA sprint tri opens up to 320 slots for Y members in January but holds at least 130 more slots for the public on February 1st. Check out the local race list and get your plans together for 2012.

We also need your help. Molly English is taking over management of the Local Race List on the CNY Tri Club web site. If you find any other local races that pop up, you find a race is sold out, or if any of the links do not work, let her know. She can be reached at races <at> cnytriathlon.org

Member Profile

November 2011 CNY Triathlon Club-Member Profile

Name: Steve McCormick

Tell us about yourself. I have completed 13 Ironman races, the Survivor of the Shawangunks, and many other triathlons over the last seven years. I am 60 years old and have worked for 33 years in the beer industry. I work at the Budweiser Brewery in Baldwinsville. I have been in Central New York for the last ten winters. I am a time challenged Triathlete so I race to train. I say this to explain my 2011 triathlon goals below. I also bike from my home in Manlius to and from work in Baldwinsville as often as possible. Prior to Triathlons, I only ran and I have completed 34 marathons.

How long have you been involved in Triathlon and what made you take it up? As a result of losing a bet with a co-worker, I was signed up for my first triathlon, the 2005 Ironman Lake Placid. I decided to enter the Green Lakes Triathlon in June 2005 as a preparation. After struggling in that race I took swim lessons from Bill Hauser at Cazenovia College. The swim training worked and I was able to complete the swim just seconds faster than a competitor with one arm.

Who is your Hero? My wife Linda. We have been married 37 years.

What is your athletic background? I am one of twelve children and we played sports every night after dinner. Later in life at age 35, I ran my first of 34 marathons in 1985 in Chicago.

What are your Triathlon strengths and weaknesses? I am really good at the race taper. The swim, bike and run are my weaknesses. In the photo from Geneva, I am standing with all the swimmers that I beat at Ironman Switzerland.

What was your first triathlon and what do you remember most? Green Lakes in 2005 and I learned that I should have trained for the swim.

What is your favorite race and why? The Catalina Island Marathon was my favorite race, trail running among buffalos and finishing in the Pacific Ocean. My favorite Triathlon was the Survivor of the Shawangunks. This race has a great unusual course (ride, run, swim, run, swim, run, swim & run up), very scenic, challenging, and a fantastic meal with Budweiser after the race.

What was your worst race and why? I have had all good races but my travel schedule to Ironman Switzerland added stress to the event. I recommend that you get to an Ironman race at least a full day in advance.

What are this year’s goals? Have fun racing in Ironman Louisville, five half ironman races, three Olympic races, four sprint races, and do well on Team USA at the World Long Course Championships at Las Vegas in November.

In five years you hope to … : I will qualify for the Ironman World Championships in Kona, Hawaii.

Something most people don’t know about you: In the Navy, I was an officer and sometimes a gentleman. I drove an aircraft carrier for three years.

Podium

Congratulations to all of our award winners!

RANDY HADZOR

  • Powerman Muncie Duathlon, Muncie, IN: 2nd Male overall

Podium

KRISTIN WHITE

  • Ironman 70.3 Poconos: 4th Female Pro

STEVEN PLANTE

  • Cazenovia Intermediate Distance: 1st Male 55-59
  • Lyme Triathlon: 2nd Male 55-59
  • Clayton River Rat: 4th Male 50-59

BOB HADZOR

  • Delta Lake Intermediate Distance: 2nd Male, 60-64
  • Syracuse Ironman 70.3: 1st Male 60-64(2012 IM 70.3 World Championship Qualifier)

Congratulations to all of you award winners and remember to keep those award winning performances coming in. If you receive an overall or AG award at any late season race or if you do a race in warmer climates, let me know.

Tom Stern

secretary <at> cnytriathlon.org

Congratulations to the CNY Kona Finishers!!!

DAVID BURGER:

Swim: 1:13:4

Bike: 5:08:38

Run: 3:20:50

Overall: 9:49:56

Rank: 50 of 273;

Overall Rank: 343 of 1918

JOHN PARKER:

Swim: 1:07:10
Bike: 5:
17:05
Run: 4:04:
32
Overall: 10:36:27

Rank: 94 of 209;
Overall Rank: 801 of 1918

RICK COTE:

Swim: 1:13:59
Bike: 5:26:47
Run: 3:56:10
Overall: 10:50:24

Rank: 112 of 209;
Overall Rank: 915 of 1918

KRISTEN ROE:

Swim: 1:15:44
Bike: 5:59:08
Run: 3:57:38
Overall:11:21:37

Rank: 38 of 91;
Overall Rank: 1149 of 1918

MARY BETH ROMAGNOLI:

Swim: 1:16:56
Bike: 5:52:15
Run: 4:02:27
Overall:11:21:37

Rank: 39 of 91;
Overall Rank: 1150 of 1918

MICHAEL PARKER:

Swim: 1:16:39

Bike: 5:42:09

Run: 4:33:52

Overall: 11:42:32

Rank 32 of 72;

Overall Rank: 1265 of 1918

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.

CNYTriLogoNY

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 newsletter <at> cnytriathlon.org

Debbie Sindone
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 12314

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10%
Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
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10%
National Aquatics
Erie Boulevard, Syracuse
www.nationalaquatics.com
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10%
Syracuse Bicycle
Erie Boulevard, Syracuse
www.syracusebicycle.com
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10%
The Bikery
Baldwinsville, NY
www.thebikery.com
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10%
The Bike Loft
South Bay Road, North Syracuse
www.bikeloft.com
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10%
Finger Lakes Running & Triathlon Co.
215 E. State St, Ithaca, NY
www.flrtc.com

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.
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3 Treasures Theraputic Massage
CNYyogacentercoupon
CNY Triathlon Club | Box 434 | Dewitt | NY | 13214

October 2011 : Issue 32

Saturday, October 1st, 2011
CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org
October 2011 – Issue 32
In This Issue
Board Meeting
Tri Training: The Off Season
Traveling with a Bike
Or Ship that Bike
Member Profile
Podium
Slot Holders
Quick Links
Board Meeting

CHANGE!!!
Our Board Meetings are now held the second Sunday of each month at 6pm.

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@cnytriathlon.org

We would love to have you participate!

Our Sponsors!

Advance Cyclery
Advance Cyclery
www.cnybikes.com


Applebee’s
www.applebees.com

Bella Domani Logo
Bella Domani
Catering & Banquet Facility
www.belladomani.net


The Bike Loft
www.bikeloft.com


The Bikery
www.thebikery.com

FLRTco
Finger Lakes Running &
Triathlon Co.
www.flrtc.com


Fleet Feet Sports Syracuse
www.fleetfeetsyracuse.com

Genufix
Genufix

Lake Effect Run Club

Lake Effect Run Club

Lake Effect Run Club Website


Multisport
Physical Therapy & Fitness
www.multisportpt.com

National Aqua Service
National Aquatic Service
www.nationalaquatics.com

Onondaga Cycling
Onondaga Cycling Club
www.onondagacyclingclub.org

Ra-Lin
Ra-Lin


Syracuse Bicycle
www.syracusebicycle.com

Tiffany 2

3 Treasures Therapeutic Massage

www.3treasresmassage.com

2011 Board Members

Sam Sampere, President

president@cnytriathlon.org

Meghan MacBlane, Vice President

vicepresident@cnytriathlon.org

Jill Poniros, Treasurer

treasurer@cnytriathlon.org

Tom Stern,  Secretary

secretary@cnytriathlon.org

Deborah Armstrong

Volunteer Director

volunteers@cnytriathlon.org

John Austin

Cazenovia Triathlon Director

cazdirector@cnytriathlon.org

Andy Dagati

Oneida Shores Event Co-Director

oneidashores@cnytriathlon.org

John Evans
Newsletter Editor

newsletter@cnytriathlon.org

Mary Jo Galletta

Kids Tri Director

kids@cnytriathlon.org

Bridget Lichtinger

Membership

membership@cnytriathlon.org

Jim Mirra

Jamesville Event Director

jamesville@cnytraithlon.org

Kristin Mullally

Oneida Shores Event Co-Director

oneidashores@cnytriathlon.org

Rich O’Neil

Race Volunteer Coordinator

volunteers@cnytriathlon.org

Bill Street

At Large Director

All members of the Executive Board can be reached at:

executiveboard@cnytriathlon.org

Letter from the President

Hi all,

First, I want to wish Kelly Covert and Erika Adigun speedy recoveries after their bike crash a week ago. Without their helmets, I think neither would be with us today. Incidents like these are scary, and we are reminded just how precious life is, and how quickly it can be taken away. Please remember to ALWAYS wear your helmets when riding.

Our race season came to an abrupt halt last week after the DeRuyter Lake Triathlon. Special thanks to Jerry Rice for all he does to support triathlon in CNY. According to Jerry, about 70 athletes competed in his race. Congrats to all of you finishers.

Many of you completed our poll, thank you for your time and feedback. One popular request was to move the J’ville and OS Wednesday Night Tri series to another night. That’s just not possible because the name would need to change and we could no longer call it the Wednesday… Ok, that’s not why. We routinely have about 100 athletes at Jamesville, and we’ve seen 300+ at OS. Imagine if these sessions were on different nights. How many would turn out…? The motivation for expanding to OS was to thin the herd a bit, and that has worked tremendously. We are looking in to the feasibility of expanding yet again on Wednesday night. This time, we’re moving west to lovely Skaneateles Lake! We will keep you posted on these proceedings.

That being said, we do offer training on other days – M night at the SU track (though few participated this season), Tuesday night for a 10 mile TT, of course W night, the Saturday open water swims, etc. So, try to clear your Wednesday night schedule, at least once a month, and take advantage of these other opportunities.

Race season is over, but race season 2012 will be here before you know it! A little down time is ok, but if you take a month off, you’ll need 3 months to regain that fitness before you can start improving on this year’s results. Don’t let that happen to you! Keep moving! And to help you as winter comes on, the Winter Training Facility, passionately known as the WTF will re-open on November 1! If you have never popped your bike in a trainer, don’t sweat it. Bring your bike and we will happily show you how it’s done. This is also a good time to try clipless pedals and cycling shoes if that equipment is not yet a part of your arsenal. Currently we have sessions scheduled for M and T nights, of course Friday night movies, and others are requesting time slots. We should have a filled out schedule within 2 weeks or so.

Congrats to all you 70.3 finishers! Job well done, even if you weren’t as fast as you wished. That’s what our winter training is all about! I had a blast riding around photographing you all.

Lastly, we have two very important dates you need to reserve. Please keep Thursday 11/10 open for our next club meeting. You’ve heard of Speed Dating? We are hosting a Speed Coaching session. If you are in the market for a coach, you need to find one who matches your interests, abilities, personality, etc. You will have the opportunity to meet and chat with a coach before moving on to the next. Your next step would be to contact those of interest after the meeting for further discussion. Our venue will be moving to the former Budweiser Plant in B’ville. Club member Steve McCormick will be pouring! Coaches, if you want in, please e-mail me at president@cnytriathlon.org.

The CNY Triathlon Club will be hosting our first ever Holiday Party. The committee meets this weekend to hopefully finalize the details. We expect the bash to be on Saturday 12/3 (maybe Friday 12/2?) from 6 – 10. Music provided by the best party band in town – TCB, formerly The Celebration Band! So come on out and party with your clubmates!

I’ll leave you with this cartoon sent to me by Tracy…

Mon Tues WTF

Keep it fun!

Sam Sampere

President CNY Triathlon Club

Board Meeting

The October Board of Directors meeting will be held

at 6pm at the Dewitt (Erie Blvd) Panera bread

on Sunday, October 9th.

If you are interested in attending, email the board at: executiveboard@cnytriathlon.org

Triathlon Training: The Off-Season

A time to reflect, review and plan ahead.

The 2011 triathlon season has, for most of us, come to an end. Yet, as one of the lyrics in Jennifer Lopez’s latest song “I’m into You” states:

“Every finish line is the beginning of a new race.”

The off season is a time to review your race results, think about the training you logged, the mental focus and effort you put into each of your workouts and reflect upon what you achieved this past year.

  • Did you meet the goals you established at the beginning of the season?
  • Did you embrace spending time doing drills in the pool and improve your swim stroke, as you promised yourself you would?
  • Were you finally invited to “hang” with faster cyclists on long rides and able to suck their wheel the entire ride?
  • Finally, were you able to run faster off the bike and hold that pace for the entire distance of your race – not simply the first 2 miles?

As triathletes, you should consider taking a moment or two to write down all that went well with your season and what you feel you could improve upon. As you go through this exercise, ask yourself – what should I ‘start doing’ to improve my times for next season and what should I ‘stop doing’ that is holding me back. If your race season did not go according to plan, why didn’t it?

  • Did you gloss over the BASE PERIOD and start hammering your workouts right out of the gate?
  • Did you miss key workouts during the BUILD PHASE of your training plan?
  • Was your nutrition plan to work-out for 4 to 5 hours at a time on the weekends and gorge yourself on nachos and burgers as your reward?

Conversely, if you experienced an “A+” season, what did you do consistently that helped you the most?

  • Did you execute a solid training plan?
  • Did you mentally focus on meeting with success before every race?
  • Or did you simply blow off your Tri Coach and do whatever you wanted this season?

It could be a myriad of factors.

During the off season, one of the best ways to get faster and move up the age group rankings is to improve your technique and efficiency in all three disciplines. As you are already aware, better technique means decrease in energy spent, increase in faster splits and fewer injuries. Increasing your efficiency and technique during the off season builds the training foundation and sets you up for a successful season.

  • Spend one day a week doing only swim drills instead of pushing laps.
  • Focus on spinning at a higher cadence on your bike. This will definitely improve your cycling times.
  • Run with better form; do not allow your arms to cross over the imaginary center line of your body.
  • Have your training partner and/or coach watch or video tape you performing all three sports and critique you.
  • Above all, the best way to improve running form and times is by spending time on the track doing run workouts.

I hear from many triathletes that their run is their worst sport out of all three of the disciplines. They think if they simply put more miles in on their sneakers they will get faster. NOT HAPPENING FOLKS!!! Get on the TRACK!!

Focus on building strength – especially core strength. There is no better way to lose fat, decrease the chance of injury and look better than hitting the weights. Identify a program that has various phases and emphasis. If this is your first time lifting weights, always start off with a light weight and increase repetitions. For those of you who recently participated in Syracuse 70.3 and/or have this race in your plan for 2012, you will need overall strength to successfully carry you through both a hilly ride and run course.

Try new courses this season. Cease from riding and running the same loops. Shake it up a bit and add flats, or hills in both your rides and runs. Change it up so you create new challenges on your body. Your body only gets stronger and fitter when you introduce variation into your training plan.

By changing the program, challenging you to new things and opening your mind to achieving training obstacles you will begin your 2012 season fitter and faster than ever before.

Stacy Wanamaker is a USAT Level I certified coach.

She can be reached at

stacy.wanamaker@endurancefactor.com

(315) 250-2969

Downhill Skiing Club Passes

For the second year CNY Triathlon Club will be offering its members the opportunity to purchase discount downhill season ski passes. Last year our passes were at Labrador Mountain.

This year we will offer passes at both Labrador & Song Mountain. The passes are generally once a week “shift” passes but full passes also can be purchased through the program. Full details will be forwarded to the membership soon via the list serve and also in the November Newsletter.

Questions? contact jdpaustin@juno.com

———————

Thanks

JA
Training Season Complete – 2012 Registration Open

CNY Tri Club 2012 Registration is OPEN!

It is that time of year again.  Time to renew for the year 2012!  Membership runs for the calendar year only.  Take advantage of the Winter Training Facility not just this fall but into the new year when you renew your membership!

Bridget

Traveling With a Bike

Are you traveling to a race? Or vacation and want to bring your bike with you? Here’s a few tips to remember before you jet set with your bike!


First. Airlines charge a hefty fee for taking your precious piece of workout equipment with you. If you can fly Southwest Airlines, they are the cheapest at $50 each way.  US Airways charges $100 each way and the rest of the carriers range anywhere from $175 up. Inernational flights can be upwards of $400, EACH WAY!

If your traveling for a vacation and think you may only ride a few days it may be worth your while to rent a bike. Most major cities have reputable bike shops with good quality bikes to rent. It may not be the exact bike you ride but it may save you some big $$$.  All you will need to bring are your pedals, shoes and helmet. Most shops will also rent you a bike pump and flat kit.

If you decide to take your bike with you (for a race of course) here are a few things to remember. You’ll need to be sure to rent a car big enough to fit you, your luggage and your bike case. Most small SUV’s and mid size sedans will accomidate all of your gear. You can NOT bring CO2 cartidges on an airplane, even if they’re packed in your bike case. So leave those at home. You’ll have to purchase them at a shop when you reach your destination. Keep your receipt and return them if you don’t need them before you depart!

Give yourself a few extra minutes at the airport to check in your bike. Make sure that its under 50 lbs or you may incur another fee.  Be prepared for security to open up your bike case and go through it.  Most of the time you drop your bike and they look through it as they check it in.

If you’ve never taken your bike apart it’s best to find someone who has or go to your favorite bike shop.  I’ve done it so many times I can get it broken down and packed in less than 30 minutes. If you’ve never assembled your own bike before you may want to make an appointment at a local shop at your destination for them to put it togethor for you. There’s usually a minimal charge but at least you’ll have peace of mind that everything is done correctly.

To break the bike down and pack you’ll need a few things:

bubble wrap, pedal wrench, hex wrench, zip ties and scissors.

- First thing is to take your pedals off.  I like to take my pedals with me in my carry on.

- Next you’ll need to take off the seat post. Be sure to mark your post with either tape or permanent marker. Wrap the seat post in bubble wrap.

- Then take off the handle bars. This can easily be done by unscrewing the screw in the headset. Once you’ve got the bars off return the screw and tighten so you won’t lose it.

- Lay the handlebars down the side of the bike while you remover the wheels. Place the skewers in a ziplock baggie.

There are many types of cases out there and each one requires a different position for your bike to be in. I’ve got the Ironcase which lies flat on the floor and has 3 cushions.

- Place the bike frame on top of one cushion in the case. You may need to ziptie the rear derailleur in place so it doesn’t hit the back side of the case.

- Arrange the handle bars on top of the  front fork. Wrap the bars in bubble wrap and secure tightly with zipties.

- Place the seat/seat post in the case where it will fit and secure it to the bike frame with zip ties.  Place the other cushion on top of the bike.

- Then place the wheels in the case. Use a towel or bubble wrap to keep the wheels from touching each other.  Place the 3rd cushion on top .

I like to wrap all of my tools in bubble wrap and place them in the bottom of the case under the bike. This is a good place to keep your skewers as well.

- Finally close the case. Believe it or not this is the hardest part!!! Line up all of the corners of the case and then gently tighten the straps. Do each strap a little at a time so that you get even pressure around the case. Once it looks like everything is lined up the tighten the straps securely.

Be sure to label your case with name , address and phone number.

Happy trails wherever your destination may be!!!

Kristen A Roe
USAT Level I Coach

Train This Multisport Coaching

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).

Or Ship that Bike

How do we travel with our bikes if airplanes were involved? The short answer is  – we don’t. We ship them ahead.

Early on we took the bikes with us as checked baggage on the plane. It was always an adventure! Even pre 9/11 (and pre baggage charges). There was always an exorbitant charge to check the bikes and if they didn’t show up at your destination you were out of luck.  (We saw that happen more than once. Lost luggage?).  If the bike was totally lost you were out all but the maximum amount the airline would allow for lost luggage – About $3,000. My Zipps cost almost that much. Also, it was a huge hassle to drag the bike cases around the airports along with all of the other stuff you need to haul with you for a Tri. After 9/11 it was even worse because the TSA would open the bike case to check contents and believe me, they don’t re-pack the bike as carefully as you do.

The work I used to do had me traveling and I needed a lot of equipment . We would always ship it ahead. So I thought why not do it with the bikes.

Shipping ahead was headache free. The process is simple. Find a room near the race well in advance. Call to confirm that the hotel will accept and hold your bike case(s) when they arrive. Book the room, and ship to the hotel address by ground shipping 7 days before you plan to arrive.

Check with FedEx or UPS to see who is cheaper. (Know the dimensions of your bike case and make sure you check prices to include what you are going to insure the bike for. Box the bike and take it into the FEDEX or UPS store for shipping. So far I’ve found FEDEX cheaper.)

The advantages are many:

-No airport hassles.

-Your bike is there when you get there. You don’t need to rent a van to get it from the airport to your hotel

-The cost is much cheaper than flying it with you. (Cost depends on how much you insure it for).

-You can track the delivery if it is shipped and you can confirm delivery with the hotel when it arrives – No lost luggage.

-If they lose it you get what you insured the bike for. Plus you should know far enough in advance to make other arrangements for a bike for the race.

The only disadvantage I’ve found is shipping the bike 7 days in advance. You can’t get in that last few easy mile before the race on the bike you are going to ride.

Hope this helps,

Bob Burton

Surveys coming in … Need Help with Web Site Content

The surveys have been coming in.  We are noticing quite a few comments regarding keeping the web site up to date.  We may shuffle the board directors around to manage the web site better.

We need help with the parts of our web site that need to be updated regularly.  We are in the process of creating a web site group to break up the many facets of the web site to keep it current.  We are not necessarily looking for computer savvy members, as we need help in first identifying and updating content on the web site.  If you are more computer oriented then we may have you do some of updates directly to the web site as well, but we have a webmaster and board member that can do most of the web site reconstruction.

So please respond to the executive board if you could take on some responsibility for the Club.

Race Schedule Coordinator for the Web Site: Update Race Schedule and links to results on the web site throughout the season.

Local Training Resources for the Web Site: Research, identify and update local training resources throughout the year.

Club Calendar Coordinator for the Web Site: Update Club Calendar and links on the web site throughout the year.

Thanks for your Help!

executiveboard@cnytriathlon.org

Member Profile

October 2011 CNY Triathlon Club-Member Profile

Name: Crystal Jordan

Tell us about yourself. I grew up on Long Island and have lived in that area for most of my life except for a brief time in South Dakota. I have been in Syracuse for a year and a half.

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

My sister placed me on the mailing list for Team in Training NYC, so I begain training for triathlons with Team in Training. I have completed three triathlons, and my first was in 2007.

Who is your Hero?

I admire people who are not afraid to work toward a goal against all odds even if that goal is just to survive for another day.

Tracy with Crystal

Tracy Cromp with Crystal Jordan

What is your athletic background?

I began swimming competitively at age six. In seventh grade, I stopped swimming and began playing field sports, field hockey and lacrosse. I played field hockey and lacrosse through high school but did not play in college. After college, my only excercise was going to the gym until I started training for triathlons.

What are your Triathlon strengths and weaknesses?

Swimming is my strength and running is my weakness.

Cyrstal Jordan in the Water

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

My first triathlon was in South Dakota. I remember the hills the most.

What is your favorite race and why?

I don’t have a favorite race yet.

What was your worst race and why?

I am happy with any race that I finish.

What are this year’s goals?

I completed Caz intermediate. I would like to complete Syracuse 70.3 in under 8 hours next year. I made my first attempt this year but didn’t finish. I’m still glad that I tried, am thankful for all the support from everyone, and am looking forward to next June!

In five years you hope to … :

Still be training and completing triathlons.

Something most people don’t know about you:

I like foreign films.

Podium

As triathlon season hit its peak, CNY TRIATHLON CLUB members have been staying late after races to wait for the awards ceremonies. Among our award winners were:

DU THE LAKES DUATHLON: Chary Griffin, 1st F 60-64

GREEN LAKES TRIATHLON: Bob Vidulich, 2nd M 60-64

EXTERRA SKY HIGH ADVENTURE TRIATHLON, Troy, NY, 7/23/11, Bob Vidulich, 1st M 60-64

KEUKA LAKE INTERMEDIATE DISTANCE TRIATHLON, Mimi Setter, 1st F 60-64

TRI OSWEGO INTERMEDIATE: Don Healey, 1st M 60+ (at 60 yrs., 1day)

Mindy Lu Gaffney, 1st F 55-59Podium

PISECO LAKE: Don Healey, 1st M 60+

River Rat Tri: Don Healey, 2nd M 60 +

MUSSELMAN SPRINT: Chary Griffin, 3rd F 60-64

IRONGIRL: Mimi Satter, 3rd, 60-64

Mindy Lou Gaffney, 2nd, 55-59

CAYUGA LAKE SPRINT TRI: Lauri Francis, 3rd F, 50-5

SKINNYMAN: Sam Clemence, 1st 70+

ESCAPE FROM THE JUDGE: Sam Clemence, 1st 70+

I’M ALL THAT: Bob Vidulich, 2nd, 60-64

IRONMAN 70.3 SYRACUSE: Pete Winkler, 1st 60-64

Emily Johnson, 4th F 18-24

Peggy Perkins, 3rd 55-59

Ashley Dayer and Team Gazella, 3rd Women’s Relay

Mike Corona, 2nd M 35-39.

Mike qualified for the 2012 IM 70.3 World Championship in Las Vegas

INTERMEDIATE DISTANCE AGE GROUP NATIONAL TRIALS, Burlington VT, 8/20/11: Chary Griffin

qualified to be a member of Team USA for the 2012 Intermediate Distance World Championship

in Auckland, New Zealand by finishing 13/26 in F 60-64 age group.

A special recognition to Alex Johnson who took to the highways for 5 races and won the M 45-49 AG in each one:

Flower City Challenge Duathlon, Rochester NY 4/30/11

Fly By Night Duathlon, Watkins Glen NY, 5/28/11

Quakerman Sprint Triathlon, Orchard Park NY, 6/26/11

Tri Dunkirk F1 Triathlon, Dunkirk NY, 8/27/11

Rev 3 Cedar Point Half Rev, Sandusky OH, 9/11/11

Congratulations to all of you award winners, and remember to keep those award winning performances coming in. If you receive an overall or AG award at any late season race, or if you do a race in warmer climates, let me know.

Tom Stern

Championship Slot Holders
Congratulations to all the Syracuse 70.3 2011 Qualifiers

for the IronmanSyracuse 70.3 logo 70.3 World Championships, Las Vegas 2012

Erin

Rasco

F 18-24

Michelle

Grosselin

F 25-29

Katie

Brooks

F 25-29

Brendi

Boyanski

F 30-34

Amanda

Hatfield

F 30-34

Lindsay

Zemba Leigh

F 30-34

Monica

LaBarge

F 35-39

Sharon

Gallant

F 35-39

Mary

eggers

F 35-39

Victoria

Wardle

F 40-44

Chris

Kogut

F 40-44

Heather

Patterson

F 40-44

Judy

Piel

F 45-49

Kristine

Plant

F 45-49

Anne

Elkie

F 50-54

Joanne

Caruso

F 50-54

Viola

Burke

F 55-59

Sharon

Morey

F 65-69

James

Linville

M 18-24

Daniel

Szajta

M 18-24

Karl

Schilling

M 25-29

Mathieu

Marchand

M 25-29

Eric

Hinman

M 30-34

Jonathan

Rohl

M 30-34

Michael

Corona

M 35-39

Brian

Norling

M 35-39

Adrian

Chistik

M 35-39

German

Bejarano

M 35-39

John

Roadarmel

M 40-44

James

Eagen

M 40-44

Steven

Bridgland

M 40-44

Terry

Brule

M 40-44

Alejandro

Sambad

M 45-49

Matthew

Kellman

M 45-49

Bennett

Singer

M 45-49

Jim

Arist

M 50-54

Jim

Burrows

M 50-54

Michael

Parker

M 55-59

Robert

Hadzor

M 60-64

Brad

Kirley

M 65-69

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.

CNYTriLogoNY

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 Newsletter@cnytriathlon.org

John Evans,
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 12314

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10%
Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
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National Aquatics
Erie Boulevard, Syracuse
www.nationalaquatics.com
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10%
Syracuse Bicycle
Erie Boulevard, Syracuse
www.syracusebicycle.com
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The Bikery
Baldwinsville, NY
www.thebikery.com
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The Bike Loft
South Bay Road, North Syracuse
www.bikeloft.com
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10%

Finger Lakes Running & Triathlon Co.
215 E. State St, Ithaca, NY
www.flrtc.com

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.
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3 Treasures Theraputic Massage
CNYyogacentercoupon

2011-09, Issue 31= September Newsletter

Saturday, September 3rd, 2011

CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org
September 2011 – Issue 31
In This Issue
Board Meeting
Cazenovia Tri
Pro Roundtable
Kids Club
Time to Taper: 70.3
Help Still Needed!
Member Profile
Podium
Slot Holders
Training Series Wrap up
2012 Registration Open
2011 Race Dates
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 executiveboard@cnytriathlon.org to find out the time and location. We would love to have you participate!

Our Sponsors!
Advance Cyclery
Advance Cyclery
www.cnybikes.com


Applebee’s
www.applebees.com

Bella Domani Logo
Bella Domani
Catering & Banquet Facility
www.belladomani.net


The Bike Loft
www.bikeloft.com


The Bikery
www.thebikery.com

FLRTco
Finger Lakes Running &
Triathlon Co.
www.flrtc.com


Fleet Feet Sports Syracuse
www.fleetfeetsyracuse.com
Genufix
Genufix

Lake Effect Run Club

Lake Effect Run Club

Lake Effect Run Club Website


Multisport
Physical Therapy & Fitness
www.multisportpt.com

National Aqua Service
National Aquatic Service
www.nationalaquatics.com
Onondaga Cycling
Onondaga Cycling Club
www.onondagacyclingclub.org

Ra-Lin
Ra-Lin

Syracuse Bicycle
www.syracusebicycle.com

Tiffany 2
3 Treasures Therapeutic Massage

www.3treasresmassage.com

2011 Board Members
Sam Sampere
President
Meghan MacBlane
Vice President

Ken Hammond
Treasurer

Tom Stern
Secretary

John Austin

Cazenovia Triathlon Director

cazdirector@cnytriathlon.org

John Evans
Membership
Kelly Covert
Andy D’agati
Mary Jo Galletta

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: executiveboard@cnytriathlon.org

Letter from the President
Hi members!

First, I want to congratulate everyone in the club. We now have over 1,000 members and are easily the largest club in the state and are eclipsed by clubs like San Diego, DC, and St. Pete. Many of you were first time triathletes this season and completed your first tri. What a huge accomplishment! I hope the bug bit you and that you continue in the sport while setting higher goals for yourself. Those might be a faster time next year, or a longer race this year. Huge kudos to Carol Honors … I had the privilege of running with her one Monday night at the track. She came out for the tempo workouts, and I had her jogging 100 m, then walking 100 m. She made it through IronGirl! Way to go, girl!

This season, we added the 1.2 mile open water swim at Jamesville Beach, and they were wildly popular. Last weekend, 120 entered the water. Only one did not complete the swim. No names, but the one who was brought back by the Zodiac, entered the water in his wetsuit for the very first time! Let this be a lesson for everyone. Never try something brand new on race day! It could ruin your race! Glad this happened during practice. He came back and practiced in the official beach swim area and became quite comfortable in a very short time. FYI, Gina Pauline was the first swimmer out of the water – by several minutes!!!

After the swim, many of you took advantage of the Onondaga Cycling Club Gran Fundo! The ride and company were great, and the prize hunting was fun! Those who participated are now official OCC members for the remainder of the season. Go to their ride calendar and make sure you get to a ride or two to see what this organization is about.

Sunday was our official club picnic and race. We are going to call it the Hurricane Irene Tri. Six brave club members gave it their all, however, only 4 did the entire distance. The other two came for the swim only. Ben Larsen took the overall fastest and will be crowned club champ at our winter banquet. Our menu for both the fundo and the picnic was provided by fellow triathlete Brian Lang, chief chef and owner of Bella Domani.

I’m not sure why the parents cancelled. Kids love nothing more than stomping in the rain. They would have had a ball! But the Kids concluded their season with a race Wednesday at the beach. See the article below for some pics. Thanks to Mary Jo Galetta and Kristen Roe for running the kids program every other Monday. This was just another addition to our club offerings. If you want to get your kids involved in a healthy and active lifestyle early, you can’t beat this program!

The training is coming to an end. Three more races dot our local calendar before we call it a season. This Saturday, the Skinnyman invades Skaneateles Lake, and if you’re nuts, you can do a mile swim, an up hill time trial, and a 4 mile run the following day. Complete all four races, and you can say “I’m all that!” It’s a ball! If you aren’t doing it this season, make sure to make this an ‘A’ race for next year!

The Syracuse 70.3 is coming just a few weeks after. It’s not too late to sign up, and if you’ve been working out all season, you should give it a whack! We are also looking for volunteers. If you are able to lend us a hand, please send Rich O’Neil an e-mail to volunteers@cnytriathlon.org. The race will make a donation to our club if when we provide sufficient volunteer support. Let’s show them what we’re made of!

A nice season ender is the DeRuyter Lake triathlon. Jerry Rice at the Official 70.3 pit stop will host a race. Go on down for that one last race before the chill of fall grabs hold.

Soon afterwards, the Winter Training Facility, otherwise passionately known as the WTF, will reopen on or around November 1. We will post a schedule of classes and might be looking for instructors to lead sessions. The pay stinks, but the gratification is tremendous!

Meghan has some exciting news, but I’m going to let her tell you all!

I would be remiss if I did not give huge thanks to Amie Thomas. Due to an ever increasing work load piled on top of graduate course work, Amie stepped down from her position of newsletter editor. Amie created an amazing publication that we all look forward to reading every month! Thank you for your time and energy! You will be missed.

John Evans is shifting roles from membership director to take over Amie’s old job. Job? As far as I know, none of us gets paid… Amie, you can’t be replaced, but John will do his best. Filling John’s shoes is Bridget Lichtinger. Bridget is going to be an excellent addition, she has already contributed much! Thanks for stepping up!

As usual, John Austin and his huge cast of characters put on the premier triathlon in the area. 600ish athletes competed in numerous categories – elite, age group, aquabike, and sprint – on a gorgeous day. Yup, we finally had perfect weather for the Cazenovia Triathlon. Thanks to all of you who came out to help put on this most awesome race!

Many of you have been showing up to the Tuesday Night Time Trials. We have two more weeks of those out on Caughdenoy Rd. If you haven’t been out yet, come out before the end of the season. It’s a blast! Thank you OCC!

Re-reading this, all I can say is – what a wonderful season we had. Counting 300 into the water at Oneida Shores, another hundredish at Jamesville, the OWSs, the WTF, the kids tri program, running at Coyne, and beer prizes from Steve McCormick… Wait until you learn what we have in mind for next season! Stay tuned…

Thanks,

Sam

Board Meeting
The September Board of Directors meeting will be held Tuesday September 6th, 7pm at Panera in Cicero. If you are interested in attending, email the board at: executiveboard@cnytriathlon.org

2011 Cazenovia Triathlon – DONE

Thanks to all CNY Tri members who helped host the 11th Annual Caz Tri. And congrats to all who raced especially club members Kristen Roe (Sprint) and Nick Pasco (Intermediate) who were overall winners.

Overall Results Age Group Results

The local tri landscape has changed tremendously since the 1st Caz Tri in 2001. There’s many more race choices both in terms of destination & race distance. Caz Tri 12 will be looking to keep pace in 2012 with new features and improved delivery. But that’s only possible with more & improved input from the CNY Tri Club membership: leaders & followers – we need more for 2012. If you want to give back and share your tri experience by helping us host next year’s Caz Tri contact me at cazdirector@cnytriathlon.org

Putting on a tri is no easy feat. While I am very grateful to each of the over 150 individual volunteers at this year’s Caz Tri, I’d be remiss if I didn’t specifically note the Caz Tri leads for their efforts, Cris Engineri – Swim, Mike Gasparek – run, Ken Hammond – bike, Mary Jo Galletta & Mary Schug – Packet Pickup, Dave Vorhees – Parking, Ted Kiteveles & Jim Mirra Transition, Sean Reilly – Equipment, Kevin Maier – Shirts, Chris Read – PA, and The CNY Tri Board in general.

A couple people deserve special thanks: Rich O’Neill for recruiting & organizing the volunteer force & Anne Austin for heading up the post race food area and also for assisting in many other areas as well.

Several sponsors also contributed significantly for Caz Tri: Anheuser Busch, Brian Lang at Bella Domani, Hammer Nutrition, Romano Subaru, Tri Swim, Woolsports, and Benefit Consulting Group.

Some local tri trade / shop sponsors I’d like to specifically note and encourage you to support were also Caz Tri patrons: Fleet Feet Sports, Bike Lofts North & East, Syracuse Bike, Tiffany Rickert from 3 Treasures Therapeutic Massage, Angotti’s Family Restaurant & The Bikery.

See you in Caz at the last leg of the Du Tri the Hills Challenge, The Caz Hillbender on October 1. Info & registration at http://cazhillbender.com/

John Austin for the 2011 Caz Tri Committee

CNY Tri Club’s Pro-Roundtable
The Syracuse 70.3 is only three weeks away and so is the CNY Tri Club’s First Pro-Roundtable. This year start your 70.3 weekend off by coming out to Bella Domani on Friday September 16th from 6-9 pm to meet several of the pros competing in this year’s race. Among the pros will be our own hometown pro Kristin White coming to talk about her first year as a pro.

Here are the Details:

What: Pro Roundtable with buffet dinner provided by Bella Domani

Where: Bella Domani,

5988 East Taft Road

North Syracuse, NY 13212

When: Friday, September 16, 2011 6-9 pm

Cost: $10 for club members and $20 for all others

Please RSVP to Meghan MacBlane at meggie419@yahoo.com by Wednesday, September 7, 2011

Hope to see you all there.

Meghan

Also if you have any questions you would like to submit ahead of time to the pros please forward them to me at the above email.

CNY Tri Kids Club Finale
The Kids Tri Club met at Green Lakes State Park on alternating Monday nights this summer. A group of 50 plus kids (ages 7-12) have been training bi-weekly- with co-coaches, Mary Jo Galletta and Kristen Roe. They put all their skills they learned this summer together Wednesday, August 31st at the First Annual CNY Tri Kids race at Jamesville Beach.

ny tri kids race 2011 013

The kids were broken in to three groups; Mini, Sprint & Olympic distances to complete the race. Upon arriving at the park the kids had a packet-pickup which included; race numbers for bike and helmet, body marking and a goodie bag donated by Bike Loft East along with a water bottle donated from various bike shops around town.

cny tri kids race 2011 010

After crossing the finish line the kids received a medal. It was amazing to see how well the kids had improved over the past few months with all three of the sports. The coaches were amazed at the turnout that they received for the program. They are going to continue with it again next year and are sure it will be bigger and better.

cny tri kids race 2011 018

Time to Taper : 70.3
For most of you, the Ironman 70.3 Syracuse is your final race of the year;

Syracuse 70.3 logo
for many, the race that you have been training for all year.

You have worked hard these past few months, training in the water, on the bike and pounding the pavement. With all of this training, your fitness has improved, but you have also put a lot of stress on your body. Whether this is your first 70.3 or you are looking for a spot on the podium, now is the time to start taking down the volume and let your body recover and your mind prepare for the race.

I know what you’re thinking. I just have a couple weeks left, so I better go out and do another long ride or two or three. I don’t want to lose my fitness, so I better keep training. I should do the full 70.3 course, because mentally, it’s important for me to know I can do it. RESIST THE TEMPTATION!!! Do not go out and test your fitness to prove to yourself that you haven’t lost it!

It’s time to taper. What does that mean? To taper means to cut back on training stress – i.e., the volume and/or intensity – so that your body can recover from the training it has done. The exact format of a taper is a subject of debate and also depends on the type of race, but in general, the current school of thought is to reduce volume while maintaining intensity.

For a 70.3 distance event, my taper block begins three weeks out.

In week t-3, you are just starting to reduce your overall training stress. This is a good time to do a race pace preview of the bike course – finalize your nutrition and hydration plan and take final notes on the race terrain. In the final two weeks, you really start to cut back on your volume.

Week t-2, I suggest to my athletes to cut down to 50% volume and then the final week, down to 25%. A taper though does not mean complete rest. You still want to get out there and do regular workouts, but they will be shorter in duration. Keep in some intensity – do some race pace or race pace plus intervals.

For example, in the week leading up to the race, you might do 8 x100 hard efforts in the pool on a 45 second rest interval; 3 x 6 minute threshold intervals on the bike on a 5 minute rest interval, or 3 x 800s on the track with a 3 minute rest interval. So hard efforts, with plenty of recovery time in between and plenty of rest time after. The shorter duration, high intensity sessions will keep the muscles fired up and ready to go, while also allowing them to rest and regenerate in order to be ready on race day.

Tapering works by giving the body time to repair micro-tears in the muscles and connective tissues caused by training, boosting glycogen stores in the muscles, increasing blood volume, improving neuromusclular coordination, and enhancing mental focus.

So, what are you going to do with all of the time that you were training? Rest, rest and more rest. Eat well, stay hydrated, and sleep. Do not use this as an opportunity to catch up on all of things that you haven’t had time to do all summer. Cleaning out the closet can wait until after the race. Kick your legs up, take a nap, and spend some time thinking about your race.

In the final few days leading up to the race, the focus becomes more mental than physical. This is the time to make your race check list and start packing. If you can, go to registration on Friday. It’s amazing the power of wearing the race wrist band! If you aren’t from the area, use this time to study the courses – go out and drive the bike and run courses; take a look at the water and the transition set up. On the day before the race, take it easy. Get in the water and swim a portion of the swim course. Go out for an easy spin on the bike, just to get the legs moving. Then drop your bike off at check-in, and turn your focus to visualization. Walk through the race in your mind, from the pre-race set up to crossing the finishing line. How will you feel when you your race is done.

When race day comes you should feel rested and ready to go. Now go out and have some fun!

Reem Jishi is a USA Triathlon Coach and USA Cycling Coach and co-owner of Gazella Performance & Wellness Studio. Gazella is located in Skaneateles, New York and offers personal training, cycling, triathlon and running coaching, TRX suspension training, yoga, Pilates and a variety of group exercise classes. To learn more about Gazella, visit www.gazella-studio.com.

Help Still Needed!
We have shuffled a few of the Club’s Board members. The dust is settling.

We still need help with some parts of our web site that need to be updated regularly. We are in the process of creating a web site group to break up the many facets of the web site to keep it current. We are not necessarily looking for computer savvy members, as we need help in first identifying and updating content on the web site. If you are more computer oriented then we may have you do some of updates directly to the web site as well, but we have a webmaster and board member that can do most of the web site reconstruction.

So please respond to the executive board if you could take on some responsibility for the Club.

Race Schedule Coordinator for the Web Site: Update Race Schedule and links to results on the web site throughout the season.

Local Training Resources for the Web Site: Research, identify and update local training resources throughout the year.
Club Calendar Coordinator for the Web Site: Update Club Calendar and links on the web site throughout the year.

Thanks for your Help!

executiveboard@cnytriathlon.org

Member Profile
September 2011 CNY Triathlon Club-Member Profile

Name: Janet Ohlsen

Ohlsen1

Tell us about yourself.

I’m a mom, 54, have a son Lars 14, married ummmmthinkthink… 16 years to Hans. After burning out in the advertising field I took a break and now I am a Triathlon Coach and love it! I am an advocate and writer for the stigma of mental illness for www.N.A.M.I.org. I am bipolar. I am also getting involved with www.bringchange2mind.org. These are two websites that are worth visiting sometime if you know someone suffering from mental illness.

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

I started getting involved in 2005 after the previous Caz tri in 2004 as I happened to be on a bike ride, saw you guys and thought, “how cool…” It became very therapeutic for me.

Who is your Hero?

Anyone who perseveres after or during emotional/physical illness (there are many out there) who completes a Triathlon of any length. Awesome! Lance Armstrong coming back from cancer.

What is your athletic background?

I have always been involved in team sports in school but got bored and wanted to accomplish singular endurance goals of sorts to keep me engaged. I have a bucket list of biathlon (once so far, loved it) mountain climbing, all forms of x-country skiing, snowshoe running/racing which is totally exhausting but great for off season training.

Ohlsen2

What are your Triathlon strengths and weaknesses?

Oh boy, running is my weakness, never have been fast. Swimming and cycling are my strengths for my age group. I can hardly wait to be older in January (huh?) and be in a different age group. What a great sport… IT’S OK to get older!

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

Caz tri 2005. A FLAT. There was one of those safety pins from a race number lodged in it! I tried to fix it but had to bail out! I then completed the next year’s YMCA Green Lakes Tri and fell in love.

Ohlsen3

What is your favorite race and why?

I just finished Lake Placid Ironman 2011, my first. I never dreamed I would do one and talked myself out of it for years. It reminds me that I am strong when I don’t feel well. It was really a dream of mine and one of the highlights of my life.

What was your worst race and why?

I guess if I had pick, Delta Lake 2010; I had a flat BUT this time I could fix it and finish!

What are this year’s goals?

To stay healthy and focus on continuing coaching and racing with an optimistic attitude.

In five years you hope to … :

Make it to the next age group healthy!

Something most people don’t know about you:

I am playing the Cello again after 35 years.

Podium
Well, it looks like CNT Tri’ers have been busy racing and winning these past few months. Here are some of our award winning performances.

TRI OSWEGO

Betsy Nicol 1st F 50-54 1:21:18 3rd F overall

LYME TRIATHLON

Cara Goldberg 1st F 25-29 1:44

DU THE LAKES DUATHLON

Lynn Cunningham 1st F 45-49 Podium

Cara Goldberg 2nd F 25-29 2:03

FLY BY NIGHT DDUATHLON

Lynn Cunningham 3rd F 45-49

HENDERSON HARBOR

Betsy Nicol 1st F, 50:54 1:21:18

PISECO LAKE

Lisa Pumilio 1st F, 30-39 1:28: 43

IRON GIRL

Betsy Nicol 2nd, 50-54 1:35:07

Elyssa Rosenbaum 2nd, 20-24 1:38:23

SODUS POINT

Beth Lancer 3rd F 40-44 1:29:38

EAGLE LAKE TRIATHLON, EDWARDSBURG MI LONG SPRINT

Ben Larsen 1st M 30-34 1:44

DELTA LAKE INTERMEDIATE DISTANCE

John Evans 3rd M 55-59 2:20:43

Eileen Clinton 1st F 50-55

Peggy Perkins 1st F 56-60 2:47:39

Anna Hlywa 2nd F 35-39 2:36:55

Cara Goldberg 2nd F 25-29 2:38

Randy Hadzor 1stM 25-29 2:02:21 4th overall

DELTA LAKE SPRINT

Frank Yerina 2nd M 30-34 1:08:34

Lisa Pumilio 3rd F 35-39 1:24:32

Jordan Bruna 2nd F 30-34 1:25: 23

Craig Donelly 3rd M 25-29 1:24:47

Emily Johnson 1st F 20-24 1:27:47

BORN TO TRY SPRINT TRIATHLON NJ

Randy Hadzor 1stM 25-29 55:57:7

CAZENOVIA INTERMEDIATE TRI

Frank Yerina 2nd M 30-34 2nd M 2:34

Eileen Clinton 2nd F 50-55

Ben Larsen 1st M 30-34 2:33

Randy Hadzor 2nd Overall, Intermediate elite M, 2:14:33

CAZENOVIA SPRINT

Lisa Pumilio 3rd F 35-39 1:40:26

CAYUGA LAKE SPRINT

Lynn Cunningham 2nd F 45-49

Laurie Francis 3rd F 50-54 1:40:37

CAYUGA LAKE INTERMEDIATE

Jim Mirra 1st M 65-69

OWASCO MAN SPRINT

Anna Hlywa 1st F 35-39 1:31:46

Eric Bansbach 3rd M 45-49 1:36:17

OWAASCO FLYER 36mi bike race

Anna Hlywa, 3rd 30F 30 -39 1:56:30

Great job everybody and congratulations to all of our award winners. Remember to send your award winning performances, whether age group or overall, to secretary@cnytriathlon.org, and we will share them with our newsletter community.

Champion Slot Holders
Calling All Slot Holders

If you qualified and accepted a slot to one of the coveted races in the multisport arena, we would like toadd you to a list to be posted each month in our newsletter. Tom Stern will be compiling this list along with his monthly podium article on race results.

So let us know where you accepted the slot and which championship/year you are headed to.

Championship Slots include:

  • Ironman World Championship in Kona
  • Ironman World Championship 70.3 in Las Vegas
  • Team USA Slot for World ITU Age Group Championships in
    • Sprint Triathlon
    • Short Course (Olympic) Triathlon
    • Long Course (Half) Triathlon
    • Short Duathlon
    • Long Duathlon

This is all the slots I could think of unless you have some I missed.

Contact Tom at secretary@cnytriathlon.org

Wednesday Night Training Series Wrap up
Jamesville

Hey y’all

Jamesville Beach was a huge success. We had an average of 73 participants per week. Our biggest week was just before the Iron girl which was 27 July with 129 people. 90% of the people who competed swam. Everybody who went into the water came out.

One of our biggest problems continues to be people not signing out when they completed their training … Next year I will continue the time out rule for those who don’t sign out. Verbal warning for first offense and time out for 2 weeks for second offense.

Hand marking for identifying everyone worked real well … We will continue that for next year. Also people coming in to participate will not be allowed into the bike transition area without signing in first. If people are allowed to put their bike up on the rack before they sign in they somehow get distracted by talking to somebody and it’s just poof!

I would like to increase the distance on the swim and make it a 800 yd (400 out and 400 back) and a 400 yd (200 out and 200 back). And we will also keep the short distance for people who not quite sure of the swim.

I also would like to have two assistants to help out..members who can walk around to make sure everybody has their transition area set up properly and answer any questions people might have.

I would like to start later in the month of May. Only have 2 or 3 du’s.. maybe just two du’s .. I think people mostly want to get into the water..

I ‘m still committed to getting people into the water at 600PM.

I’m going to write up a procedure for each volunteer position.. so each person knows what he or she has to do and what they are responsible for.

Any other ideas that you guys have please let me know…

Jim

Oneida Shores

We had a very incredible turnout this year mixed with new comers as well as seasoned athletes!!

We started off the first few weeks with Duathlon series which about 50-70 people attended

The weeks approaching Iron Girl we had as much as 300 people in attendance!

We had some complaints about people not following bike rules (the Club will continue to strive to keep us all safer next year as well). There was some issues from some of the younger runners in the Chargers fun runs conflicting with vehicle traffic but our group was setting a good example running the roads.

We had a few injuries but no fatalities..phew!!

We sold a lot of our female jerseys in the weeks proceeding Iron Girl..need to make note to order a few more smalls and extra smalls for next year.

We ended the season in celebration of more tris to come, laugher, smiles and pizza with the guards!

Kristin

Training Season Complete – 2012 Registration Open

CNY Tri Club 2012 Registration is now OPEN!

It is that time of year again. Time to renew for the year 2012! Membership runs for the calendar year only. Take advantage of the Winter Training Facility not just this fall but into the new year when you renew your membership!

Bridget

2011 Race Dates
September 3, 2011 – Skinnyman Triathlon

Swim 800m, Bike 14 mi, Run 3 mi

http://www.skanraces.com/sldrw/skinnyman_triathlon.html

September 18, 2011 – Syracuse Ironman 70.3

Swim 1.2 mi, Bike 56 mi, Run 13.1 mi

www.ironmansyracuse.com


October 1, 2011 – Cazenovia Hillbender Fall Classic

www.cazhillbender.com

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.

CNYTriLogoNY

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 Newsletter@cnytriathlon.org

John Evans,
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 12314

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).

Save
10%
Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
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10%
National Aquatics
Erie Boulevard, Syracuse
www.nationalaquatics.com
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10%
Syracuse Bicycle
Erie Boulevard, Syracuse
www.syracusebicycle.com
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10%
The Bikery
Baldwinsville, NY
www.thebikery.com
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10%
The Bike Loft
South Bay Road, North Syracuse
www.bikeloft.com
Save
10%
Finger Lakes Running & Triathlon Co.
215 E. State St, Ithaca, NY
www.flrtc.com

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.
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3 Treasures Theraputic Massage
CNYyogacentercoupon

August 2011 : Issue 30

Tuesday, August 2nd, 2011
CNY Triangle Logo
CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org
August 2011 – Issue 30
In This Issue
Board Members
Board Meeting
Cazenovia Tri
CNY Tri Kids Club
Summer Trashman
Open Water Swims!
Help Needed!
Coaching Corner
Member Profile
Podium
Slot Holders
Courtesy Pays Back
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 executiveboard@cnytriathlon.org to find out the time and location.  We would love to have you participate!
Our Sponsors!

Advance Cyclery
Advance Cyclery
www.cnybikes.com


Applebee’s
www.applebees.com

Bella Domani Logo
Bella Domani
Catering & Banquet Facility
www.belladomani.net


The Bike Loft
www.bikeloft.com


The Bikery
www.thebikery.com

FLRTco
Finger Lakes Running &
Triathlon Co.
www.flrtc.com


Fleet Feet Sports Syracuse
www.fleetfeetsyracuse.com

Genufix
Genufix

Lake Effect Run Club

Lake Effect Run Club

Lake Effect Run Club Website


Multisport
Physical Therapy & Fitness
www.multisportpt.com

National Aqua Service
National Aquatic Service
www.nationalaquatics.com

Onondaga Cycling
Onondaga Cycling Club
www.onondagacyclingclub.org

Ra-Lin
Ra-Lin


Syracuse Bicycle
www.syracusebicycle.com

Tiffany 2

3 Treasures Therapeutic Massage

www.3treasresmassage.com

2011 Board Members
Sam Sampere
President
Meghan MacBlane

Vice President

Ken Hammond

Treasurer

Tom Stern
Secretary

John Austin

Cazenovia Triathlon Director

cazdirector@cnytriathlon.org

John Evans
Membership

Kelly Covert

Andy D’agati

Mary Jo Galletta

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: executiveboard@cnytriathlon.org
Letter from the President

Hi all,

What a busy month we’ve had, and it’s just going to get busier! Our 2nd open water swim was a huge success! More than 70 swimmers entered the water sans wetsuit, and all of you completed the course! Congrats to all of you. Ironman Lake Placid was the following day. Congrats to all you club members who completed that race. We had numerous club members who placed top 100! That’s fantastic!

Just this past Wednesday, 300 swimmers entered the water at Oneida Shores. This sport is growing really fast, and we’re probably the fastest growing club in the country. Way to go. Here’s why I think our club is gaining so much in popularity. We have really nice people for club mates. We are supportive and offer lots of encouragement for those brand new to the sport. We have numerous age group elites. We offer gobs of programs to our members. And, we stay in nearly constant communication through the website, the listserv, and our newsletter.

Here’s a request to you really fast cyclists. I know it’s tough when the course is so crowded, but please try to give a shout out “on your left” as you pass slower cyclists. When you suddenly come upon them, they get startled, and they just might veer to their left and take out your front wheel. You go down, and that would be your fault. So, please give them a little warning. I rode the OS course a few weeks ago, and I was hoarse when I finished the bike. But those other cyclists appreciated the early warnings. And nobody should be riding side by side.

Remember to save 8/27 for the final 1.2 mile open water swim. As before, plan to enter the water at 8:30. I’ll be looking for volunteers for that day. The Onondaga Cycling Club will also be at Jamesville that day offering a preview to next season’s gran fondo, or will it be titled FUNdo? Anyway, various ride distances will be offered, and a post ride picnic will be catered by Bella Domani. Details will be posted soon, so take advantage of that opportunity. You need not be an OCC member to participate. One of the rides will be the 70.2 course.

The following day 8/28, is our club picnic! We’ll post details about that real soon too, but the menu is looking fantastic! I don’t know about you, but the highlight of the picnic is the annual kids race! Kristen and Mary Jo have been working hard with a group of about 40 kids this season. What a fantastic program we’re able to offer. We are training a new generation to get off their hind ends playing XBOX and Playstation and getting them to move around.

As you can see, we are transforming Central New York and it’s becoming the fit, active, and healthy community that I envisioned. We will become the fittest and healthiest region in the country. That’s why people will move here. I say we take over the failed Destiny USA structure and make that the WTF! Now that would be a draw!

Did you see the article on the front page of Post Standard sports section on Friday? Nice pic of our club at Oneida Shores with lots of info about Joe Thiel. If you don’t know, Joe Friel is a famous triathlete and coach. Must be something about names ending in iel…

Good luck to all of you Irongirlers, especially you first timers! What a sense of accomplishment you will feel when you’re finished. Following that is our club race, the Cazenovia Triathlon! This is, by far, the best run race in the area thanks to John Austin, his committee, and the volunteers from our club. Please, respond to the pleas for your time, especially if you are not racing. This is our club’s race. Let’s help to keep this race the premier event that it is.

Before you know it, the starting gun for the 2nd Syracuse Ironman 70.3 race will be heard! It’s hard to believe that the first one was a whole year ago now. Where did the time go? If you don’t intend to race, again, we can use as many volunteers as we can muster up. Come out and donate your time; you’ll be rewarded with lots of fun – I promise! And, the club reaps rewards too, and just back into programs for our members.

Train hard!

Sam

Board Meeting
The August Board of Directors meeting will be held Tuesday August 9th. If you are interested in attending, email the board at: executiveboard@cnytriathalon.org for details on time and place!
2011 Cazenovia Triathlon

Registration for the 11th Annual Cazenovia Triathlon has closed with 600 athletes entered.

This year’s Packet Pick Up will be at 3 sites: Thursday & Friday at Fleet Feet on Bridge St., Saturday at Syracuse & Sunday in Lakeside Park.

Through 10 versions of the Caz Tri, you members of CNY Triathlon Club in producing the Caz Tri have contributed over $20,000 to charity and hosted over 4,000 triathletes – veterans & first timers alike.

Those are impressive numbers for a “local race”. But while it may sound sizable, Caz Tri manages to run a race with reasonable swim wave sizes, lots of transition elbow room, roads that have room to pass other cyclists, & plenty of amenities to all racers be they front of the pack or first timers all at very reasonable entry fees.

That happens through the efforts of the 150+ volunteers, many who are triathletes (and fellow CNY Tri members!) who forsook racing that day to work at the race. Take a moment to thank them race day, they’ll appreciate it.

If you entered the Caz Tri, you’ll be receiving race week & race day specific info via email in the week running up to the race. Details will also be at cazenoviatriathlon.org.

If you’re interested in volunteering, we can always put you to good use, contact cazvolunteers@cnytriathlon.org

Also, this Wednesday August 3rd at Jamesville Beach it’s PIzza Night! We’ll be stuffing Caz Tri packet pickup bags starting at 4:15 and we’ll finish in plenty of time to do the Wednesday night mini tri. As is tradition, that evening’s workout is followed by pizza in the park from Robbie T’s Pizza! So if you can get to Jamesville by 4:15 next Wednesday we’d appreciate your help. If we get 15 helpers we generally finish by 5:30.

CNY Tri Kids Club
Kids Tri

The Kids Tri Club has really exploded this summer.  We have had 40 plus kids participating in mini-triathlons the past two weeks.  It is amazing to see how quickly they have picked up these skills.

The Kids Tri Club takes place at Green Lakes State Park on Monday nights at 7:15pm.  Kids between the ages of 7-12 can come and learn the basics of a Triathlon.

We will be meeting again on August 1st, August 15th, and our end of the season RACE will be held at Jamesville Beach on August 28th.  Our number one goal is for the kids to have FUN!!! So grab your kids and have them particpate in the newest club in CNY for kids.  If you are interested or want more information contact:

Mary Jo Galletta mgalletta@twcny.rr.com or

Kristen Roe kristen@bikeloft.com

Summer Trashman – August 26th!

As you know, our club has become an official Onondaga County Adopt a Roadway Trashmanprogram participant. We have taken on the responsibility of cleaning up a one mile section of Apulia Road near Jamesville Beach on a twice a year basis. We had a very successful clean up in April, and we will be doing it again on Friday evening, August 26th at 6PM.

Gather at Gate 2 of Jamesville Beach (just south of the main park entrance). Bring old shoes and clothes (long pants preferred) and work gloves and we will get down and dirty with the trash for one hour. We won’t be holding any formal bike ride or run after that, but feel free to run or ride on your own before or after that.

Saturday, August 27th will be our last Jamesville Beach open water swim of the year. If you haven’t earned your free entry into the open water swim, trash picking on Friday will earn you a free swim on Saturday.

It would be great to see many of you there. The Syracuse Ironman 70.3 is only three weeks after that, so it would nice if the out of town athletes see the part of the course we are responsible for in the best possible light.

Open Water Swim!

Open Water Swim

Our final open water swim at Jamesville Beachwill be on Saturday August 27th, we’ll be setting up the 1.2 mile long swim from the Syracuse 70.3 course.

The cost is $5.   Check in is at 8, swim starts at 9. We will be limiting the number of swimmers to 100.

Help Needed!

HELP NEEDED

We have had a few of the Club’s Board members that have given great work for our group but their current schedule has necessitated some changes. And we are also finding some parts of our web site need to be updated more regularly and the current board already has their hands full. So please respond to the executive board if you could take on some responsibility for the Club. Some positions we are looking at filling:

Treasurer: Needs experience in managing a bank account including making deposits with time to coordinate with other Board members for expense reimbursement and tracking.

Membership Director: I am looking to take over the Newsletter editor, so I need someone to fill my current position. Coordinate with Active.com to download membership data at least weekly for web site and training series directors. Handle special cases of membership data input changes.

If no takers on Membership then Newsletter Editor: Compile articles for monthly email newsletter using Constant Contact. Update membership email list from database download by Membership Director.

Photo Coordinator for the Web site: Compile and post photos on the Club’s web site from Club members taken at various venues throughout the year..

Race Schedule Coordinator for the Web Site: Update Race Schedule and links to results on the web site throughout the season.

Thanks for your Help!

executiveboard@cnytriathlon.org

Coaching Corner

Q: “I need a basic program to get started, but am unsure how to put it together, any suggestions?” – Lorie

A: How new you are to this sport (or the individual disciplines of the sport), will dictate how you should begin training. It can be overwhelming trying to figure how to organize life, work and training, so my suggestion is to keep it simple.

For those who are new to the three disciplines or just looking to participate and have fun with this sport, a three day rotation is a good way to start. Swim on Monday, bike on Tuesday and run on Wednesday. Follow this with a day off on Thursday. Come Friday and Saturday, mix the disciplines up so that one of those two days you perform two (2) activities with the third discipline by itself on the opposing day (e.g. Swim Friday, bike/run Saturday or run Friday and swim/bike Saturday). This enables you to participate in all three activities twice per week. Take Sunday off and start fresh on Monday.

Those seeking a more rigorous program can try increasing the frequency of each event to three times per week. Select a few days to do double workouts (morning and evening) or brick workouts (bike/run in consecutive fashion). Clearly trying to fit nine (9) workouts or events per week can be difficult. Often individuals will find a happy medium somewhere between this program and the initial workout option outlined above.

If you choose the nine (9), ensure that a day off is still built into the program. An example of this might be, Swim and run Monday, bike Tuesday, swim and bike Wednesday, Off Thursday, run Friday, swim Saturday, and bike and run Sunday. A different layout the following week will keep things fresh and allow for a day off Monday or Tuesday. Perhaps a program where more events are built into the weekend is more realistic. If so, make a few mild adjustments to this program.

The more serious you are about the sport, the more complicated training can get. The sport of triathlon is a lifestyle, make sure your training fits the life you desire. Take a day and do all three events. Find two other days and pair two workout in the same day…this format puts seven of the nine workouts into three days. Make these mixed workouts shorter and go out for longer individual workouts on opposing days. Offset short/fast tempo multi-sport workouts with slower/longer individual event workouts. This will allow you to become fast and efficient. Keep the body guessing and mix things up.

Remember that recovery is an essential part of programming. Over-training or a fast ramp-up in either volume or effort is a guaranteed disaster. Listen to your body as much or more than you listen to what’s on paper. Failure to listen to your body is a sure way to take two steps back. Per designing a workout, ‘there are a million ways to skin a cat’ (don’t mean that literally, love my cat Taco!). So the only bad program is one that does not achieve results. That being said, a program that works for you this year might not necessarily work for you next year. That might be when you choose to consult a USA Triathlon Coach for assistance!

Eric Prager, Exercise Physiologist, National Strength and Conditioning Coach, Level 2 USA Triathlon Coach. Eric Prager and Karen Allen Turner are co-owners of Engineered Triathletes and partners in Endurance Monster: Retail and Performance Center, Skaneateles, NY. Ask a question? Email to info@engineeredtriathletes.com

Member Profile

August 2011 CNY Triathlon Club-Member Profile 2011-08 Member Crisp1

Name: Jennifer Crisp

Tell us about yourself.

I grew up in Liverpool, NY and then left for New York City to attend college and law school. After school, I lived & worked in Seattle for a year before making it back to the ‘cuse in 1997. I’m 41, married, and my husband is a full-time musician with Los Blancos.    I have worked as in-house counsel, in government, in non-profits, and as an adjunct faculty member. I enjoy working in academia and have been in that setting since 2002 when I began my employment at Syracuse University in the Career Services Office at the Law School. Since 2007 I have worked in the office responsible for patenting the science and technology advances of SU faculty and staff. Despite my law degree, I have never argued in court. Actually, that makes me like most other U.S. lawyers.

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

I am a tri-newbie, having started in May 2011 with my Fleet Feet Try to Tri training program (and I can’t say enough good things about the program or the coaches.) I chose to take up triathlon for the health and fitness benefits (also known as a way to get myself off of the couch & fit into my smaller clothes!) Many other factors contributed to me choosing triathlon as my means to the end: seeing a few friends do their first tri last year & then rave about it; recognizing the camaraderie that is synonymous with the CNY Tri community; working with fellow SU employees who are triathletes; and the list goes on.   I recently found a post it note from 1998 or so with a list of things I really ought to do/try/think about… and one thing was still relevant: Triathlon. Apparently a seed was planted long ago, and now the time is just right for it.

Who is your Hero?

No one person, but in general I admire and respect individuals who overcome adversity or who advocate for those in need.

What is your athletic background?

With triathlon I hope to turn over a new leaf and leave my on-again-off-again-exercising -habit in the past. I rowed crew for 2 years; one in high school (in the Freshman boat) and one in college. I loved the sport and the feel of a boat full of skilled rowers keeping the 2011-08 Member Crisp2rhythm and balance/keel of the boat.   Training for the Iron Girl has made me feel strong and fit again like I did when I rowed. Last summer I took up spin and those classes gave me a confidence with my fitness on the spin bike, and I figured I could translate that into real cycling.  In one particular class, the instructor proclaimed “if you can do this class then you can do Iron Girl.” That was one of the many dominos that fell leading me down this path.

What are your Triathlon strengths and weaknesses?

I am most consistently confident on the bike, and my weakness is the run.   That said, this year is the first time I have ever run for 40 minutes straight (and that number is still increasing!). It’s wonderful to be able to do that, even if it is at a slow and steady pace.

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

My first triathlon is coming up in just under 2 weeks as I write this: the Iron Girl.

What is your favorite race and why?

TBD!  I attended Iron Girl in 2010 and this year I was a spectator at Green Lakes. I plan to volunteer for the 70.3 tri in September with SU’s Young Professionals Affinity Group.

What was your worst race and why?

Not applicable.

What are this year’s goals?

My goal is to finish the Iron Girl, and to be the most “under time” in the cycle leg, then the swim.

In five years you hope to … :

Keep making healthy choices, day by day, week by week, year by year, in all2011-08 Member Crisp3 aspects of my life.

Something most people don’t know about you:

Last summer I took a flying trapeze lesson near the NJ/PA border about 3.5 hours from Syracuse. It was great fun, and I actually did a trick, but there are more tricks I want to do. Armed with a better fitness level, I can’t wait go back. The more the merrier! I propose an unofficial CNY Tri Club field trip to Fly School Circus Arts trapeze school. Contact me if you’re interested!  It’s cross-training!

Podium

A number of CNY Triathlon Club members had award winning performances at the races recently:

Karen Summers Henderson Harbor Duathlon   2nd F Overall, 1:21:15.

Bob Langkammerer Owasco Man   3rd M 50-54   1:30:37

Chary Griffin Mini Musselman   3rd F 60-64 (Five weeks after shoulder and elbow surgery   following a Deer/bike mishap.);  Du The Lakes Duathlon 1st F 60-64

Eileen Clinton Tri Oswego     2nd F 50-54 1:30; Cooperstown Triathlon 2nd F 50-54   1:27

Alex Johnson Mini Musselman   1st M, 45-49 1:18:44

Rob Chimento Henderson Harbor Triathlon 1st M 30-34Podium

Mindy Lu Gaffney Tri Oswego 1st F 55-59 138:27.

Lisa Pumilio Piseco Lake Triathlon 1st F 30-39 1:28:44

Team Advocare Livestrong at the Y Green Lakes Triathlon, Relay Keith Kutil (CNY TRI Member), Bob Funk, William Hoyne.

Lisa Barnes Livestrong at the Y Green Lakes Triathlon 2nd F 30-34 1:17:30

Kristen Heath Black Fly Challenge 3rd F Master 30-99 Sport Division 3:51:01; Tri Oswego Sprint 2nd F 30-35 1:27:14

Reem Jishi Tri Oswego Sprint 2nd Female overall 1:15:46

Big congratulations to all our award winners!

If I missed your award winning performance, please email me your overall or AG award winning performance to tsterndds@verizon.net. Send me the race you did, the overall or AG category you are in and your place and time.

Champion Slot Holders

Calling All Slot Holders

If you qualified and accepted a slot to one of the coveted races in the multisport arena, we would like toadd you to a list to be posted each month in our newsletter. Tom Stern will be compiling this list along with his monthly podium article on race results.

So let us know where you accepted the slot and which championship/year you are headed to.

Championship Slots include:

  • Ironman World Championship in Kona
  • Ironman World Championship 70.3 in Las Vegas
  • Team USA Slot for World ITU Age Group Championships in
    • Sprint Triathlon
    • Short Course (Olympic) Triathlon
    • Long Course (Half) Triathlon
    • Short Duathlon
    • Long Duathlon

This is all the slots I could think of unless you have some I missed.

Contact Tom at tsterndds@verizon.net

Article Headline

Courtesy Pays Back

During the run leg of the Oneida Shores Wednesday night training events, I noticed a lady sitting at her picnic table along side of the road. I smiled and nodded as I passed. On the way back on the road she had gotten up, picked up her garden hose and was hosing down runners as they passed. A real treat on one of those really hot evenings over the last couple of weeks. A little bit of courtesy pays back in some of the most unexpected ways.

We have been harping about rules of the road and club training procedures, but it all comes back to courtesy. The amount of new members has made it real challenging to explain each week what is expected of the club’s athletes when they participate in our training events. A lot of it seems like common sense to the experienced members but for those new, the multisport experience brings lots of never before seen situations. Those with experience have to be reminded of this as well. And how can we expect anything more of our athlete population when most drivers on the road have no idea how cyclists are permitted to act on the road by the traffic laws to mention just one example.

First courtesy we all need to consider having a good idea where the routes are before we show up at a training event or race.

· You get a rude surprise blindly following another swimmer as they head off away from the buoy marking the race course. Take the time to train yourself to look up regularly while swimming to correct back to the course and seeing other swimmers around and in front of you. If we all would more frequently check around and in front of us, there would be less collisions and less anxiety equaling easier faster swimming.

· Sitting up and slowing down while on a course as you approach each turn, makes for a difficult situation for riders riding behind you. Review the course online before showing up.

Second, be courteous , don’t be a hazard out there.

· At the swim start, move to the outside and back if you are not one of the faster swimmers.

· Do not ride two abreast. Traffic laws are very specific about when being passed not to be riding side by side. And during a training event or race, there is constant passing of each other so two abreast rapidly becomes worse.

· Laws require you to stay to the right unless road conditions require you to move out into the lane. In order to pass, the left of you needs to be open. Stay to the right.

· As you pass, ensure the rider or pedestrian know that you are passing, “On your left.”

· Make your passes quickly and when passed yield to the safe distance behind as the USA Triathlon rules require.

Third, being alert and yielding to others will reap rewards.

· Headphones are not allowed in this large group training and racing environment where we need to be aware of all the others around us.

· Watching for traffic and anticipating where they may be trying to go is a win-win solution.

· And I mentioned above just nodding, smiling and friendly comments will mean that the neighbor, driver or other athlete will be more likely to cooperate than get aggressive with you or other athletes later.

Finally, appreciate the volunteers that make these events happen.

· Safety is the first priority of our Club. We sign in and out to account for all our athletes at each event. 8pm is time for volunteers to go home. Be prompt arriving and leaving.

· And take your turn so we all can have our chance to train and race.

Train safe so you can race healthy.

2011 Race Dates

August 7, 2011 – Cayuga Lake – SOLD OUT!
Both Sprint and Olympic distances – USAT Sanctioned
www.ithacatriathlonclub.org/cltrace/

August 7, 2011 – Iron Girl Triathlon – SOLD OUT!
Swim 600m, Bike 30k, Run 5k
www.irongirl.com/Events/Syracuse

August 7, 2011 - Lyme Sprint Triathlon

Swim 600m or 3 mile kayak/canoe, Bike 17.6mi, Run 4mi

http://www.chaumontny.org/triathlon.htm


August 14, 2011 – Cazenovia Triathlon
Both Sprint and Intermediate Distances offered!
www.cazenoviatriathlon.org

September 3, 2011 – Skinnyman Triathlon

Swim 800m, Bike 14 mi, Run 3 mi

http://www.skanraces.com/sldrw/skinnyman_triathlon.html

September 18, 2011 – Syracuse Ironman 70.3

Swim 1.2 mi, Bike 56 mi, Run 13.1 mi

www.ironmansyracuse.com


October 1, 2011 – Cazenovia Hillbender Fall Classic

www.cazhillbender.com

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.

CNYTriLogoNY

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 Newsletter@cnytriathlon.org

Amie Thomas,
Publisher & Editor
CNY Triathlon Club, Inc.

P.O. Box 434
Dewitt, New York 12314


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).

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Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
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National Aquatics
Erie Boulevard, Syracuse
www.nationalaquatics.com
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Syracuse Bicycle
Erie Boulevard, Syracuse
www.syracusebicycle.com
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The Bikery
Baldwinsville, NY
www.thebikery.com
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The Bike Loft
South Bay Road, North Syracuse
www.bikeloft.com
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Finger Lakes Running & Triathlon Co.
215 E. State St, Ithaca, NY
www.flrtc.com

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.
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3 Treasures Theraputic Massage
CNYyogacentercoupon