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Healthy Sports Newsletter by Dr. Metzl

Here are some highlights from Dr. Jordan Metzl’s most recent January Newsletter.  Enjoy!

Healthy Sports Newsletter
Winter Edition
January 2012
Jordan D. Metzl, MD
Happy New Year! As we head into 2012, I want to encourage one core concept. In studies around the world, one thing is very clear. People of all ages who are active have better, longer, and healthier lives than those who are inactive. That’s right, exercise is medicine.  It is the easiest way to ensure your own health and happiness. Best of all, everyone, no matter how young or old can do it. I want you all to pledge activity for 2012.

To that end, it’s important to set a fitness goal. Maybe it’s a 5k walk, a long bike ride, or a swim. Maybe it’s a ballroom dance competition or a three day hiking trip.  I don’t care what the goal is as long as you choose one; those who do are much more likely to complete their objectives.  So do yourself a favor and find something you want to do and jump on it!  We’ll support you all the way.

Upcoming Conferences
  • 14th Annual Sports Medicine for the Young Athlete Conference – February 25, 2012, 8AM-4PM

The Nation’s longest running, best attended seminar on health and safety for young athletes, this program is designed for those who work with athletic kids and teens and covers both orthopedic and medical topics. This is an incredible day of learning. Program highlights this year include:

  • Keynote lecture from the head of the Women’s Sports Foundation on the 40yr anniversary of  Title IX
  • Session on the pros and cons of sport specialization in young athletes
  • Hands on workshops including physical examinations of the back and hip

Click here for the course brochure or to register for the conference.  For more information, please contact the HSS Education Department at 212-606-1057.


  • Multisport World NYC – March 10, 2012, 9AM-4PM

Are you a runner or triathlete? Are you interested in learning how to prevent injury and maximize performance? Is so, you are going to love Multisport World NYC, held at Columbia University’s Dodge Fitness Center. It is going to be the most fun and educational day that NYC has ever seen.

This is year two of a combined project with Mark Walter of Sun Multisports and last year was a blast. This year you can expect another amazing day of learning and a killer expo with over 50 vendors, a huge exhibition space and more than 2,500 area triathletes and runners. Best of all, it’s free! All you need to do is register on the website.

Highlights include:

  • Short lectures from over 25 great speakers on topics including race foods, body maintenance tips, run, bike, and swim techniques, and updates in sports medicine
  • A huge expo with products, demos, coaches, clubs, and race directors
  • A computrainer station where you can bring your bike shoes and shorts and race to win awesome prizes
  • Our first ever indoor triathlon
  • Paid clinics for those who want more in-depth teaching
  • The usual totally random trivia questions that, if answered correctly, yield more awesome prizes

Want to know more? Here’s a link to the full program of lectures.

As someone who gets my newsletter, you get this information several days before the general public, giving you a head start on registration which will close at 3,000 people. We expect a huge crowd so make sure to register soon and tell your friends to do the same. Hope to see you there!


  • Strength Training for Runners and Triathletes

Three years ago, I was lucky enough to walk into the class of my good friend and amazing strength training specialist, DeJuana Richardson. Over a period of months, he taught me everything I know about strength training. Jumping forward, I have been lucky enough to work with Runner’s World to bring you this video, Strength Training for Runners. I see hundreds of running injuries each week, many of which are preventable with improved strength. The injury rate for triathletes is much lower. Why? Triathletes cross train and runners don’t.

As many of you know, I have been teaching my own strength class for more than a year. The exercises in class are designed to make your body stronger and more able to withstand the loading forces of running. This video goes through the main moves you need to do to stay out of my office. Click here to watch and practice the Ironstrength workout.

These videos are also going to be featured in my new book, The Athlete’s Book of Home Remedies, which comes out on March 13th.  The concept of the book is to teach you ways to keep your body healthy, moving, and injury free. I’ve been working on this for almost three years and I look forward to sharing it with you all. I’ll be doing a book signing at the Multisport Expo and it is available for pre-order on Amazon- I hope you love it!


  • Can Coffee Help Your Workout?

This is an interesting look at the question we all wonder- does coffee help my workouts? You might already know the answer. Click here to find out!


  • Shin Splints- Inside the Medical Tent

Are you suffering from shin splints? I hope not! If you are, though, I hope this video from ourInside the Medical Tent series helps you understand ways to recognize and prevent shin splints. Enjoy!


  • Massage Benefits Are More Than Skin Deep

Who doesn’t love a good massage? If you’re looking for more ammunition to justify your massage habit, this article should help.


  • The Year in Fitness

I love this blog post, summarizing the most important fitness articles of the year. Have a readand see what’s hot.


  • Recipe of the Month: Leek, Turnip, and Rice Soup

For all of our Northeast readers, it’s cold and nasty out there. How about some hot soup? Thisrecipe sounds great to me! If you have recipe suggestions, please send ’em over.


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Donate triathlon gear to CAF

The Empire Tri Club will be donating a box of swimming, biking, running and triathlon gear that was collected at the gear swap party to the Challenged Athletes Foundation. Thank you for your generous donations! If you didn’t get a chance to attend the gear swap, and would like to donate any new or lightly used triathlon gear and apparel to CAF, please email for details and directions regarding where to drop it off.

Alison will be meeting with a CAF representative on Monday afternoon, so please gather your gear and make arrangements to drop it off on the UWS before then! (email Alison for directions)

The Challenged Athletes Foundation recognizes the athletic greatness inherent in all people with physical challenges and supports their athletic endeavors by providing unparalleled sports opportunities that lead to success in sports — and in life. The Challenged Athletes Foundation will do its best to find a great home for your gear amongst our community of local athletes!

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Countdown to the Marathon: Optimizing the Last Month and Race Day

Marathon Training Webinars NOW available on demand!

Hospital for Special Surgery (HSS), an Orthopedic Consultant to NYRR for the ING New York City Marathon, hosted this New York Road Runners Learning Series to provide tips on creating a tapering plan, race day nutrition and managing aches and pains. Led by physicians, an exercise physiologist and a sports nutritionist, the program guides both first-time and experienced marathoners through their crucial last month of marathon training.

Click here to watch on demand now

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FREE race entry for you and a friend!


Join us on Sunday, November 13 for a 5K & 10K run and a DUATHLON in Prospect Park.  Run through Brooklyn’s only forest, past water falls, over bridges, and under tunnels in what is considered one of the best parks in the nation.  All proceeds will benefit the Prospect Park Alliance. Make a difference for this great Park and for yourself and register today!!!!

When:          Sunday, November 13th

Where:         Prospect Park, Brooklyn

Run:          5k or 10k

Duathlon:    Classic: 3.1MR/14MB/3.1MR
Sprint: 2 MR/10 MB/2 MR
Int’l: 6.2 MR/27MB/3.1MR distance

One lucky winner will receive a FREE entry to the Prospect Park Duathlon, PLUS one FREE entry to the 10K Run for a friend.

Follow these 2 simple steps to be eligible to win:

1. Like CityTri Racing on Facebook.

2. Copy & paste the following text on the Empire wall: ”I would like to Run and Du for Prospect Park. Join Citytri’s fundraiser for the Prospect Park Alliance”


Follow these steps and you will automatically be entered into the raffle.  Winner will be selected on Tuesday 11/1 at 11am, and announced on Empire Tri Club’s Facebook Page.  We will be posting a discount code along with the winner, so you can still race (and save!) even if you don’t win!  Don’t forget to “Like” us on Facebook to get notified if you won!


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NYRR Insider’s Guide

Can you identify which Empire Ambassador is sporting the Santa Suit?

Dave Mendelsohn!  Gear up this season for the Jingle Bell Jog!

Click here to learn about upcoming NYRR races.  While triathlon season is coming to an end in the Northeast, we are right in the thick of marathon season.  Not up for 26.2?  There are lots of shorter races to keep you fit through the winter.

Let us know what races are on your schedule by posting on our Forum!


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Bobby Leong sets NY State Cycling Record, Qualifies for RAAM

This weekend, Bobby Leong proved an extreme test of mental and physical endurance.… he set a never-before attempted endurance cycling record… and did it with just minutes to spare!  Bobby and his support crew traveled across the entire state of New York from East – West, setting a new Ultra Marathon Cycling Association record, which earned him a qualifying spot for one of the toughest cycling races on the planet – Race Across America. 

Two support teams accompanied him on the journey including Erica Aldin, Dave Mendelsohn, Alison Cooper and Gwen Radsch.  Brad Gansberg and Carl Morrishow served as official course marshalls, documenting Bobby’s pace, mileage, and ensuring he followed all the rules and regulations of the UMCA.

The journey began at 4am on Saturday morning, when Bob and his 1st support crew headed for the Eastern NY / Massachusetts state border at Lebanon Springs.  After 12 hours of riding, we tagged off with his 2nd support crew and race marshall, who accompanied Bob through the night.  In the morning, after only sleeping for 1 hour, he continued on his journey to the Western border.  The Course primarily followed NY cycling route 5, despite a few detours including bridges closed due to the recent hurricane and flooding.  We meandered through towns including Albany, Herkimer, Montezuma, Rochester, and Niagara Falls.  Finally, 33 hours 56 minutes and 365.7 miles later, Bob and his crew reached the Western NY / Canadian border at Niagara Falls.  According to RAAM qualification rules, the ride must exceed 350 miles, at an average pace above 10.9mph (including all breaks & rest stops)… Bob finished at 6:31pm, with only 4 minutes to spare!

We’re proud of you Bobby!

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1st Annual Tremblant Ironman – Aug 19th, 2012

The inaugural 2012 Ironman Mont-Tremblant is a new addition to the prestigious Ironman global series. Athletes will start the 2.4-mile (3.8 km) swim on the golden sands of the Beach & Tennis club located next to the charming village of Tremblant Resort. The two-loop, 112-mile (180 km) bike course runs largely through Mont-Tremblant’s forests and mountains. Athletes will then embark on the two-loop, 26.2-mile (42.2 km) run course is known for its scenic beauty and finish in heart of the pedestrian village of Tremblant Resort.

The inaugural Ironman Mont-Tremblant is slated for August 19, 2012 and will offer 50 Age Group qualifying slots for the 2012 Ford Ironman World Championship in Kailua-Kona, Hawai’i with more than 2,000 participants from Canada and around the world.

If you plan to compete, please see below for information about lodging.


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Jackrabbit Jerseyman Video

The Empire Tri Club started the season strong at the Jackrabbit Jerseyman sprint triathlon this year.  The weather was perfect, despite predictions of rain earlier in the week.  A calm lake swim started the day, followed by a 17 mile bike on beautiful rolling hills.  The course concluded with a 3.1 mile run through scenic trails and a marina.  Empire’s Alison Cooper finished 3rd Overall Female.  Click here to view the 2011 Jackrabbit Jerseyman race highlight video. See how many Empire appearances you can find!

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Rev 3 Quassy Video

2011 marked the 3rd annual Rev 3 Triathlon in Middlebury, CT.  Quassy was the first race, of what has now become a growing triathlon series, with races coast-to-coast.  Empire Tri Club athletes competed in both the OlyRev on Saturday and the HalfRev on Sunday, with spectacular results and 2 podium finishes.  Mauricio Sanchez and Dave Hollely both finished 3rd in their respective age groups.  Sabrian Juran completed her first ever triathlon, and Gwen Radsch was all smiles finishing her first half.

Click here to view the Rev 3 Quassy 2011 Age Group Highlight Video. Check out Empire Ambassador Dave Mendelsohn at 1:41!