CNY Triathlon Club Newsletter

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News From CNY Triathlon Club
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CNY Triathlon Club Newsletter
CNY Triathlon Club, Inc. | P.O. Box 434 | Dewitt, NY 13214
www.cnytriathlon.org
February 2011 - Issue 24
In This Issue
Spring is Right Around the Corner! (Maybe...)
Board Meeting
On Wednesday Punxsutawney Phil, the weather forecasting
groundhog, will be venturing
from his burrow to provide
his prediction about what
weather is in store for the
rest of the winter.
Board Members
Annual Meeting 2/17/11
Happy Hour! 2/2/11
Winter Training Facility
USAT National Competition
Cazenovia Triathlon
Caz Tri Committee Meeting
Tri at the Y
Du Tri the Hills
Tri-Oswego
According to legend, if
Punxsutawney Phil sees his
shadow, there will be six
more weeks of winter weather. If he does not see his shadow,
there will be an early spring.
After all the snow and cold temperatures that this winter has
blessed us with, I'm sure many are itching for warmer weather
and a return to springtime training!
Letter from the President
Coaching Corner
Masters Swim Program
Weekend Tri Clinic
Member Profile
However, even if we are in for six more weeks of winter, you
can come train with your fellow club members at the WTF
(Winter Training Facility) and check out a few other events that
the club is holding this month!
CNY Tri Club Annual Meeting!
2011 Race Dates
About CNY Tri Club
Quick Links
CNY Triathlon Club Website
CNY Tri Club Photos
2011 Club Membership
Registration
SAVE THE DATE!
CNY TRI Club Annual Meeting
When: Thursday, February 17th
Where: Bella Domani
Time: 6 pm
Cost: $13/person
Board Member Elections
https://ui.constantcontact.com/visualeditor/visual_editor_preview.jsp?agent.uid=110417089... 2/2/2011
USAT Membership
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
www.cnybikes.com
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Expert panel discussion including an orthopedic surgeon,
chiropractor, massage therapist, exercise physiologist and
physical therapist!
Send your check by Friday February 4th to Sam Sampere details included in this month's letter from the President!
HAPPY HOUR!
Come join us for a night at Applebee's to cheer on SU
Basketball as they take on the UCONN Huskies!
When: Wednesday, February 2nd
Time: 6:30 pm (Tip-off is at 7 pm)
Where: Applebee's Dewitt - near Shoppingtown Mall
3189 Erie Blvd East, Dewitt, NY
This is a great opportunity to mix and mingle with your fellow
club members! Club member Sean Gavigan has arranged for
us to have a table in the bar and will be providing chips and
salsa along with a few other appitizers. (All drinks and other
food will be at your own expense.)
Come out and enjoy a night of good food, good basketball and
good people! See you there!
Applebee's
www.applebees.com
Winter Training Facility (WTF) News!
The coming of the New Year brought the debut of the brand
new CNY Triathlon Club Winter Training Facility. Over a dozen
club members were on hand on New Year's Day to try out our
new facilities and equipment.
Bella Domani
Catering & Banquet Facility
www.belladomani.net
By now you are probably aware that CNY TRI is leasing space in
Shoppingtown Mall for use as an indoor cycling center for club
members (also OCC members). We have 50 brand new, top
quality Kurt Kinetic trainers, two large screen video monitors, a
DVD/CD player and a sound system to help you keep your
biking legs in shape during the winter months.
The Bike Loft
www.bikeloft.com
Two kinds of training sessions are being held: instructor taught
spinning classes and DVD Spinnervals sessions.
The WTF is only open at times of scheduled training sessions.
Right now, we have one or two sessions scheduled almost
every day of the week. The schedule and all the details can be
found at:
www.cnytriathlon.org/winter-training-facility.
The Bikery
www.thebikery.com
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Find a convenient time and try out this great club member
benefit. If any of you want to host a session yourself on a
regular weekly basis, pick yourself an open spot in the
schedule, and we will set you up. No experience needed. It
can be as simple as placing a DVD in a slot. Also, if you would
like to donate or lend a DVD to our library, bring one with you,
labeled with your name if you would like it back.
Finally, a big thank you to a number of generous sponsors and
contributors who have helped make this happen: Dr. Dan
Wnorowski, the Onondaga Cycling Club, Ra-Lin, Kurt Kinetic,
Syracuse Bicycle, and the Bike Loft.
Any thoughts or questions? Contact Tom Stern at
tsterndds@verizon.net.
Finger Lakes Running &
Triathlon Co.
www.flrtc.com
Fleet Feet Sports Syracuse
www.fleetfeetsyracuse.com
Genufix
www.genufix.com
USAT National Challenge Competition
It's the final month of the USAT National Challenge
Competition and it's time to get RUNNING!
That's right, for the month of February it's time to log
your running miles (and all of your other miles) into the
competition. This is our last chance to prove that CNY Tri
Club is not scared of a little snow, sleet or freezing
rain! If you do not have the login yet, or forgot the
password - feel free to email Sam at
president@cnytriathlon.org!
Multisport
Physical Therapy & Fitness
www.multisportpt.com
Recognition will also be given to the first club to reach
the benchmark mileage for each session and Overall
Combined Mileage for a club at the end of the three
months. For more information: USAT National Challenge
Competition
2011 Cazenovia Triathlon
National Aquatic Service
www.nationalaquatics.com
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Cazenovia Triathalon News:
Registration for the 11th Annual Cazenovia Triathalon &
Aquabike is on record pace including the Open Intermediate
Wave!
Registration is at http://reg.score-this.com/reg/step0.jsp?
eventID=263
Onondaga Cycling Club
www.onondagacyclingclub.org
** Discount for CNY Tri Club members ends January 31st**
If you are a current 2011 CNY Tri Club member, you are eligible
to save $5 on your registration fee for the Caz Tri if you
register before Monday January 31st.
Caz Tri is part of the "Du Tri the Hills Challenge!"
Want a great deal on other race entries in CNY? Caz Tri, Due
the Lakes, and Cazenovia Hillbender have joined forces to form
a 3-part series - the Due Tri the Hills Challenge! (see article
below for more information)
Ra-Lin
www.ralins.com
Questions? Contact: cazdirector@cnytriathlon.org
Cazenovia Triathlon - Committee Meeting
Syracuse Bicycle
www.syracusebicycle.com
The next Caz Tri Committee meeting will be held after the CNY
Tri Club's Annual Meeting on February 17th at Bella Domani. If
you are interested in helping with this great event, please stay
for the meeting!
If you can't make the meeting, but are interested in helping,
contact John Austin at: cazdirector@cnytriathlon.org
TRI at the Y - Indoor Triathlon
First Annual Tri at the Y Indoor Triathlon
YMCA Downtown
www.ymcaofgreatersyracuse.com
At the North Area Family Y
15 min. pool swim~15 min. indoor cycle~15 min. treadmill run
Sunday March 20, 2011
Waves begin at 7:00 a.m.
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Registration:
Monday, January 24 Y members only
$45
Monday, February 7 open for nonmembers $60
Register at the North Front Desk.
Registration will be limited to first 64
participants.
3 Treasures Therapeutic Massage
Board Members
President
Sam Sampere
president@cnytriathlon.org
Overall male and female winner will receive an entry to the
Livestrong at the YMCA Green Lakes Triathlon 2011. Prizes will
also be awarded in age groups.
Treasurer
Ken Hammond
Open to ages 14 and up, beginners to
advanced!! All proceeds will benefit
the 2011 Y-Partners Campaign.
Questions?? Contact Kelly Covert at :
kcovert@syracuseymca.org
Secretary
Tom Stern
Du Tri the Hills Challenge
Vice President
Brad Crosby
Director (Odd Year)
Bill Street
Director (Even Year)
Jim Mirra
Membership
Director (Even Year)
John Evans
membership@cnytriathlon.org
Cazenovia Triathlon Director
John Austin
cazdirector@cnytriathlon.org
Volunteer Coordinator
Rich O'Neil
Apparel Coordinator
Anne Austin
Director - Jamesville Beach
Volunteers
Kelly Covert
Director - PR Coordinator
Kristin Mullally
**NEW** Du Tri the Hills Challenge!
This is a 3 race challenge including:
• Du the Lakes Duathalon - May 7th
• Cazenovia Triathalon - August 14th
• Cazenovia Hillbender October 1st
If you enter for the entire series at once, you will get discounted
entries to all three races!
For more information click here: Du Tri the Hills Challenge
Tri-Oswego
Director at Large
Sunday June 26th - Tri-Oswego
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Cheryl Pusztai
Director at Large
Andy D'agati
All members of the Executive
Officers and Board of Director's
can be reached at
executiveboard@cnytriathlon.org
Bike Box Loaner Program
BRAND NEW race on the
calendar! Look out, this is
going to be a fantastic event!
Both Sprint and Olympic
distances offered. The race will
involve a whole weekend of activities for kids and families registration now available!
Check out www.Tri-Oswego.com for more information!
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 (4512270).
Letter from the President
Hi members!
Can you believe that it's already February? It seems like yesterday we were swimming at
Jamesville without a care in the world. Then the season ended and the snow was flying. And boy
did it fly - over 100" so far. That should not prevent us from training and getting ready for the new
race season.
I'm guessing that many of you have put your training on the back burner. Now is the time to start
ramping up, and there are tons of places in CNY to start up. There are swim clinics, coaching
programs, spin classes, but best of all, we have the WTF, short for Winter Training Facility. Our
3,000 sq. ft. space at Shoppingtown Mall is filled with 50 brand spanking new Kurt Kinetic trainers,
two large screen TVs, a great sound system, and a CD/DVD player.
You should come and check it out. Look at: http://www.cnytriathlon.org/winter-trainingfacility for a schedule of sessions. Remember, you can always modify a particular workout to meet
YOUR training needs. Please carry your bike across the snowy parking lot.
Our annual meeting/election will take place at Bella Domani on Thursday 2/17. Stop in around 6
for drinks and dinner around 6:30. Sometime after the elections, we'll host a panel discussion
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composed of an orthopedic surgeon, a couple chiropractors, a massage therapist, an exercise
physiologist, and a physical therapist. This promises to be a very educational session. When do you
see this one? What can that one do for you? Please send your check for $13 payable to CNY
Triathlon Club by Friday Feb. 4 to:
Sam Sampere
389 Summer Haven Dr.
East Syracuse, NY 13057
Hope to see you there!
Train hard,
Sam
Coaching Corner
Question from Kay - I have been dealing with both back and hip pain. Are there certain
exercises that I can perform to help control these issues.
Yes!!! Often hip and back issues are related to some type of structural alignment, or
muscle imbalance. So, step one, is to have the hips and lumbar spine evaluated by a
chiropractor to determine if any subluxations or pelvic malalignment syndrome has
occurred. Second, use specific exercises to control weaknesses that invariably are
attributed to athletes participating in multi-sport. Traditionally because of the bike
position, certain muscles become deficient, including the inner and outer thigh, certain
muscles of the buttocks and low back.
The following exercises are basic and beneficial for multi-sport athletes. The final exercise
looks simple, but is slightly more challenging.
Single Leg Squat: Stand and balance on one leg. Extend arms in
front, drop pelvis backward, focus on keeping knee behind toes of
supporting foot and try to touch unweighted knee to the ankle of
the supported ankle. Great exercise for the hips and inner thigh.
Supine Double Leg Bridge with Leg Raise:
Lie on back with knees bent. Drive the hips
up high to feel the high buttocks and low
back muscles contract. Lift one leg, keeping
the knees side-by-side. Hold the body linear
and keep the hips even.
Straight Arm Oblique: Balance the body on the hand and outside of staggered feet. Raise
the hips as high as possible. Then, allow the hips to lower to the ground. A great exercise
for the obliques and low back muscles.
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Side Plank Leg Lift:
Balance the body on
the hand and the
outside of the bottom
leg. Lift the top leg to
contract the outer
thigh. Great core training! Works the outer thigh, arm, and midsection.
Answered by: Eric Prager, co-owner of Engineered Triathletes,
Exercise Physiologist, Level 2 USA Triathlon Coach and Certified
Strength and Conditioning Coach (CSCS).
Do you have a question for the Coach??
If you have a coaching question that you would like answered in the next edition of the CNY Tri
Club newsletter, please send your question to:
Karen Allen-Turner: therightfit@windstream.net or
Eric Prager: traintoattain@hotmail.com
A submitted question will be answered each month!
Karen Allen-Turner and Eric Prager are both USAT Certified Coaches and are co-owners of
Engineered Triathletes. For more information about Karen and Eric and their coaching programs
at Engineered Triathletes visit www.engineeredtriathletes.com.
Masters Swim Programs
Conducted by: Karen Allen-Turner and Eric Prager Level 2 USAT Triathlon Coaches of Engineered Triathletes Where: Granby Pool - located at Granby Elementary School (Fulton ,NY)
Session A - Coaching Session - Mondays 7:00-8:15pm - Cost $72
8 week Session commencing Feb 7th (week of Feb 14th will be conducted on Tue night)
Who is this for: Athletes looking to improve on their swim technique. Minimum requirements are
the ability to swim 100 yards with face in the water. Emphasis will be on technique work.
Session B - Coaching Session - Mondays 8:15pm - 9:00pm - Cost $52
8 week Session commencing Feb 7th (weeks of Feb 14th will be conducted on Tue night)
Who is this for: Intermediate to Advanced swimmers looking to refine their technique and
incorporate speed work into their training. Emphasis will be on set work.
To Register for either of these sessions please send payment with contact information and email
address to:
Karen Allen-Turner
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Checks payable to:
The Right Fit
3310 County Route 45
Oswego, NY 13126
Please Note: spaces are limited.
Weekend Triathlon Clinic
ENGINEERED TRIATHLETES in conjunction with the OSWEGO YMCA are offering a Weekend
Triathlon Clinic
Lead by: Karen Allen-Turner and Eric Prager (USAT Level 2 Coaches) owners of Engineered
Triathletes
Location: Oswego YMCA
Dates: Friday March 11th - 6:00 - 9:30& Saturday, March 12th - 8:30am - 3:30pm
Topics included: Introductions to training, training cycles, training zones, planning your training,
equipments selection, bike maintenance, introduction to sports nutrition, race day preparation
and tips and much more......
Hands on Drill and Analysis Sessions: Swimming, Running and Functional Strength Training
Cost: $105 Oswego YMCA members; $130 Non-OswegoYMCA members
Sign Up: Spaces are limited! Payment received at YMCA Oswego
249 West First Street - Oswego, New York 13126 ph: 315-343-1981
Member Profile
February 2011 CNY Triathlon Club-Member Profile
Name: Keisuke Inoue
Tell us about yourself: I am currently a PhD student at the School of
Information Studies, Syracuse University. Before coming to the US, I was
a software engineer in Tokyo. I came to SU for a Master's degree in
Computer Science, proceeded to get Master's in Linguistics, and then
became a PhD student. I like being in a multi-disciplinary field, both
academically and athletically.
How long have you been involved in Triathlon and what made you
take it up? I started doing triathlons in 1997, when I was working in
Tokyo. I watched Ironman on TV when I was really small, when the races
were self-organized and the names of all the finishers were called at the
award ceremony. I was very intrigued, but I was not an athletic kid (I
was actually the heaviest kid in the elementary school back then.) After I graduated from college
and started working, I started going to a sport club, and started doing spinning. I was running
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casually at that point, so I thought I would be able to do triathlon, if I could learn how to swim. I
could not swim at all until then. I did one race in Japan, but since then all the races I have done
were in the US.
Who is your Hero? Sam Sampere... seriously, I say all the triathletes are my heroes! We all have
different stories, goals and achievements, and they are all unique and incomparable. It always
motivates me / makes me happy to hear fellow triathletes' stories.
What is your athletic background? When I was in college, I was in the
University's rifle shooting team. The sport is almost the complete opposite
of triathlon... it is about how much you can control your body not to move
(rather than how much you can move). It is a great sport, but was not for
me.
What are your Triathlon strengths and weaknesses? In terms of the three
disciplines of the sport, running is my strength and swimming is my
weakness. My biking is becoming better. But my real weakness is probably
wine, beer and sake.
What was your first triathlon and what do you remember most? My first
race was a sprint distance triathlon using a pool, but I had to take breaks several times, holding
onto buoys! I drank a lot of water during the swim, but after getting out of the pool, there was a
bunch of people handing out water and I felt I had to take the water in order to be a true
triathlete. Gulping the water was the toughest part of the race!
What is your favorite race and why?
Ironman Lake Placid and Cazenovia Lake Triathlon because in both races, I can see friends and
familiar faces during the race.
What was your worst race and why? In 2004, I forgot to bring energy bars for Ironman Lake
Placid. I bonked hard, rain was pouring down and the temperature was dropping. During the race,
I left my bike with some person watching the race, went to my car in the parking lot and grabbed a
rain jacket. Many people were running with the silver emergency blankets and purple lips.
What are this year's goals? No injuries and PR at Ironman Lake
Placid IMLP. Oh, more importantly, finish school and get a real job.
In five years you hope to ... : Get married and have kids... many of
my friends have kids now and I am super jealous. I love watching
kids tris, too.
Something most people don't know about you: I started Syracuse
University Triathlon Club in 2003, but struggled to grow the club,
because we did not have organized collegiate triathlon
competitions. I worked with a few people from other Universities
and started the Northeast Collegiate Triathlon Conference (NECTC)
in 2005. Today, the NECTC includes about 200 students and 12
schools, which makes it one of the most developed collegiate
conferences in the U.S.
2011 Race Dates
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March 20, 2011 - Indoor Tri at the Y - North Area YMCA
Swim 15 minutes, Bike 15 minutes, Run 15 minutes
Contact: kcovert@syracuseymca.org for more details.
May 7, 2011 - DU the Lakes
Run 3 mi, Bike 20 mi, Run 3 mi
www.duthelakes.com
(Race 1 of "Du Tri the Hills")
May 29, 2011 - Cooperstown Sprint Triathlon
Swim 800m, Bike 11.6 mi, Run 3.1 mi
www.cooperstowntri.com
June 11, 2011 - Green Lakes Livestrong Triathlon
Swim 0.5 mi, Bike 20 k, Run 5 k
www.ymcaofgreatersyracuse.org
June 26, 2011 - Tri-Oswego
Both Sprint and Olympic distances - USAT Sanctioned
www.Tri-Oswego.com
August 7, 2011 - Iron Girl Triathlon - SOLD OUT!
Swim 600m, Bike 30k, Run 5k
www.irongirl.com/Events/Syracuse
August 14, 2011 - Cazenovia Triathlon
Both Sprint and Intermediate Distances offered!
www.cazenoviatriathlon.org
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
Bike 39 mi
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.
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
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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...
The winter seems never ending during these early days of February but here's a little inspiration
for us all:
"The will to win is important, but the will to prepare is vital." - Joe Paterno
Happy Training everyone! Spring will be here before we know it, and the hard work now will make
the spring seem all the sweeter when it arrives!
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
Sincerely,
Amie Thomas,
Publisher & Editor
CNY Triathlon Club, Inc.
P.O. Box 434
Dewitt, New York 12314
Save
10%
Multisport Physical Therapy
Liverpool, NY
www.multisportpt.com
Must be able to provide proof of CNY Tri Club Membership
Save
10%
National Aquatics
Erie Boulevard, Syracuse
www.nationalaquatics.com
Save
10%
Page 13 of 14
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 Finger Lakes Running & Triathlon Co.
215 E. State St, Ithaca, NY
10% 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.
Forward email
Page 14 of 14
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CNY Triathlon Club | Box 434 | Dewitt | NY | 13214

CNY Triathlon Club Newsletter

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