MEET our T3 April ATHLETE of the MONTH, Steve Vnuk!

Congratulations to Steve Vnuk on earning the athlete of the month recognition. Steve truly embodies what it means to be a team player. Through his detailed communication with his coach, as well as his passion for the successes of the other athletes on the team, Steve embodies everything great about triathlon. His own successes are remarkable as well. Having competed at some of the highest levels in the sport of triathlon, he continues to seek out new adventures and challenges that improve his overall athleticism. If you ever get a chance to meet Steve, you will have the opportunity to meet one of the If you ever get a chance to meet Steve, you will have the opportunity to meet one of the most genuine and positive individuals we have ever come across. It is a special honor to recognize Steve this month!


Q:  What is your name and where do you live?

A:   Steve Vnuk, Delmar NY


Q:  What is your age?

A:  64, “Will you still need me, will you still feed me…” but my triathlon age this year is 65!


Q:  What is your occupation?

A:  I’m in the Technology department at MetLife, overseeing the large systems that support the MetLife business of the United States and Japan


Q:  When did you start participating in triathlons? What motivated you to participate?

A:  My first triathlon was the Crystal Lake Triathlon in 2012 after being a runner since 2006. After accomplishing a BHAG goal, the World Marathon Majors, a new goal was needed. I remember watching a cable TV show about this thing called an Ironman. My jaw dropped, first thinking, “Why would someone want to do that?, then, “How is it possible to do that?”, and in an instant my brain transitioned to, “I’ve got to learn how to do that!” Swimming was a problem (never swam) and cycling sounded interesting (I rode in my youth without any concept of carbon bikes or clipping onto pedals). Fast forward, I signed up for Ironman NYC just before doing that first triathlon. NYC was cancelled so I secured a foundation slot in IMLP 2013. It’s said that if your goals don’t scare you, they’re not big enough. IMLP fit that criteria. Swimming was terrifying (I now love swimming) as were steep downhill rides (ditto). The year was an amazing learning experience thanks to the local triathlon community, especially the Bethlehem Tri Club. The obstacles were many, but I kept going and IMLP 2013 was truly awesome.


Q:  How long have you been coached by T3 Coaching?

A:  My first year being coached by Kevin Crossman was 2015 and this is my fifth year with T3 Coaching. During a Rensselaerville fondo ride, Fran Vincent rode alongside me for a while and suggested that I consider T3 Coaching (before she sped up and was long gone). What a wonderful bit of advice.


Q:  What is your favorite race, and why?

A:  My favorite triathlon race is IRONMAN Lake Placid (5xIMLP). My favorite race overall is the New York City Marathon (8xNYCM). I love the long course distances even though I’m more competitive in the half distances races (70.3 and 13.1). A race that I’m so happy to have done is the Wilkes Barre Triathlon; it’s near where I grew up and my mother and sisters were there cheering me on.


Q:  What is your favorite piece of triathlon equipment?

A:  Definitely the wetsuit, except for putting it on! The buoyancy of a wetsuit helps in a race.
Swim technique is an elusive concept for me, so you’ll typically find me in the slow lane of the pool.


Q:  What are some of your career highlights as an athlete (not necessarily triathlon)?

A:  This question took some time to think about, to look back. My mindset is normally to look ahead. So, checking my data (yes, I’m a data guy), here are some highlights:
  • 6xIM, 13xHIM, 6xOly, 26x26.2, 44x13.1
  • World Marathon Majors: NY, Boston, Chicago, Berlin, London, Tokyo (3:26:33 average best time in each)
  • 2015 IRONMAN 70.3 Puerto Rico, AG second
  • 2xIM703WC (2016 Australia, 2018 South Africa)
  • 2018 USA Triathlon Age Group Nationals
Footnote: Prior to 2005, I was out of shape. Then, at age 50, I tried running after my wife bought a treadmill. I started using it. Little by little, I lost weight, got fit, and got a crazy idea of running a marathon. After a DNF which wasn’t pretty, with three screws in my hip to prove it, I stayed determined towards the goal. Eighteen months later, I finished my first marathon and qualified for Boston.


Q:  What are your triathlon goals for this season?

A:  This season, due to the unknowns from the coronavirus pandemic, my primary goal is to stay fit to wait until races start up again. Best case, my 2020 goals are:
  • IRONMAN 70.3 Hawaii (originally 5/31, moved to 8/15)
  • IRONMAN Lake Placid (7/26)
  • IRONMAN 70.3 Lake Placid (9/13)
If a world championship slot is offered to me at any of these races, not likely this year, I’d happily accept.


Q:  What is your long-term goal in the sport of mtn. biking/triathlon?

A:  My primary goal is to have fun. I feel very lucky to be part of the triathlon community, and to be a T3 Coached athlete. My long-term goal is to stay healthy to keep racing, which includes balancing recovery and training. Kevin understands this and throttles my training masterfully.


Q:  What are 3 foods someone would always find in your refrigerator/cupboards?

A:  Peanut Butter, bananas, milk (1% and almond), and, when in season, McIntosh apples.


Q:  What kind of music could we find on your iPod?

A:  I’m not very good about putting music onto my iPod. The songs on it have been the same for a while. Billy Idol, Elton John, Lady Gaga, and various others. I use an iPod nano on runs mostly for the beat and I listen to music channels or movie musicals when doing tempo pace on my home treadmill or bike trainer.


Q:  What advice would you give to a 'newbie' in the sport?

A:  My advice is:
First, we’ve all been there. Join a tri club. Know that members of triathlon clubs love to help newbies with learning the essentials.
Second, everyone else probably has similar anxieties that you do; many who seem experienced now probably learned last year what you’ll learn this year.
Third, don’t be intimidated thinking you don’t fit in unless you are training for an Ironman. Some triathletes embrace long distances, yes, while others embrace sprint and Olympic distances, and still others have no race goals whatsoever. In my tri club, about a third have no race goals; rather, their goal is to be active in a group setting.


Q:  Do you have any secret training tips? (Not really secret if you share, huh?)

A:   My “secret training tip” is to spend 10 minutes after every workout to do some core work and stretching. This extra 10 minutes pays dividends. I’ve actually been neglectful about this recently myself, so this is a good “note to self.”


Q:  Please list your favorite workout:

A:  Lake swims are my favorite workouts. They are the best part of the summer.


Q:  Any thoughts you want to share?

A:  Thank you for selecting me as the T3 Coaching athlete of the month.




Previous Athlete's of the Month ::

November 2023:  Kerri Thomas
October 2023:  Matt Dowling
September 2023:  Nolan Hogan
August 2023:  Gil Silvestre
July 2023:  John Reid
June 2023:  Tyler Lingel
May 2023:  Julia Slyer
April 2023:  Kevin Crossman
March 2023:  Carl Regenauer
February 2023:  Amy Farrell
January 2023:  Tim Russell
December 2022:  Rachel Waller
November 2022:  Bobby Thorborg
October 2022:  Jeremey Frye
September 2022:  Jillian Richards
August 2022:  Rebecca Miller
July 2022:  Jason Hare
June 2022:  Julie Scherer
May 2022:  Martyna Brooks
April 2022:  Derek Demeter
January 2022:  Kaitlyn Hansen
October 2021:  Chris McNally
September 2021:  Jack Putnam
August 2021:  Sarah Adelson
July 2021:  Niki Kellogg
June 2021:  Jack Bordeau
May 2021:  Dean Haspela
April 2021:  Dina StClaire
March 2021:  Jamie Hoyt
January 2021:  Paige Montanye
December 2020:  Lara Vivolo
November 2020:  Erika Eckrote
October 2020:  Heidi Underwood
September 2020:  Tom Williams
July 2020:  Christian Weber
June 2020:  Mara Fronhofer
May 2020:  T3 Medical Professionals
April 2020:  Steve Vnuk
March 2020:  Luis A Castro
February 2020:  John MacDonald
December 2019:  Steciuk Family
November 2019:  Nathan Rieger
October 2019:  Jess Corwin
September 2019:  Amanda Williams
August 2019:  Chris Erwin
July 2019:  Deborah Curtis
June 2019:  Rachel Waller
May 2019:  Ariel Dickson
April 2019:  Jonathan Demers
February 2019:  Laurie Scheuing
January 2019:  Alexandra Besso
December 2018:  Kim Kilby
November 2018:  Jessica Cronin
October 2018:  Kerri Thomas
August 2018:  John Evansky
July 2018:  Lonnie Halusic
June 2018:  Chris McNally
May 2018:  Dan Finnin
April 2018:  Terry Spooner
March 2018:  Ann Crossman
October 2017:  Isabelle Dickens
September 2017:  Ivy Kasallis
August 2017:  Michael Robinson
July 2017:  Chuck Lester
June 2017:  Colleen Dolan-VanZandt
May 2017:  Nick Marcantonio
April 2017:  Ryan Keller
March 2017:  Bobby Thorborg
September 2016:  Vinny Cooper
August 2016:  Jane Mastaitis
July 2016:  Jamie Hoyt
June 2016:  Jeff Halusic
May 2016:  Sibyl Jacobson
July 2014:  Christine McKnight
June 2014:  Sereena Coombes
August 2012:  Kim Didrich
July 2012:  Michael Jordan & Barbara Jordan
June 2012:  Ray Liuzzo
October 2011:  Joe Hall
September 2011:  Carl Regenauer
August 2011:  Timothy Healey
July 2011:  Jason Gardner
June 2011:  David Cann
May 2011:  Fran Vincent
August 2010:  Jim Fox
July 2010:  Mike Jaworski
June 2010:  Carla Burhoe
May 2010:  Christine McKnight
April 2010:  Dean Haspela
September 2009:  Rebecca Pedersen
August 2009:  Michael Winston
July 2009:  Paul Fronhofer
June 2009:  Heidi Underwood
May 2009:  Johan Bosman
April 2009:  Mike Sorrentino
August 2008:  Patrick O'Keeffe
July 2008:  Jason Chlopecki
June 2008:  Mara Fronhofer
May 2008:  Pat Grasso
April 2008:  Tami Olheiser
March 2008:  Michael Robinson
February 2008:  Bob Stocks