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NOTE FROM THE COACHBE GREAT!
I just watched a very inspiring video about a swimmer who had it all going for him (attended Yale) and was slated to be the first African American swimmer to make it the Olympics, but he didn't make it. His story could have been over then because he just couldn't handle the disappointment that came along with not achieving his life long goal. While his swimming was more or less over he went on to be a truck driver, but he realized that so many truck drivers are obese and needed some kind of exercise program. He created a program to help get truck drivers fit and while he was initially laughed at he has now helped thousands loose weight and adopt healthier habits. What does any of this have to do with triathlon? Not much really except for the fact that this swimmer was going to excel at anything he did from swimming to truck driving. He was mentally programmed to give his best and be great at any task he took to. I think a lot of this has to do with attitude either learned or inherent. Do you show up to your tasks of the day ready to be great and do your very best? What drives you to be the best? When I say "be the best" I don't mean that you are always the winner but rather that you show up to your workouts or races ready to give the absolute BEST that you have on that day. If you do this consistently enough you can't ever question your efforts because you were your very best. Go out and be great. It is a mind set. Tomorrow when you walk out the door go forth with the mentality that today I will give my very best and I WILL BE GREAT! Let me know how it works for you. Here is the link to that video in case you are interested:  | | Changing Lanes: Fitness Trucking |
https://www.facebook.com/video.php?v=10153609151604552&pnref=story\
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February 11, 2015 - In This Issue:
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Support our sponsors! |
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Triple Snake MTB race, GA 2-7-15
Troy Harman 4:32 - a LOT faster than last time! 
Hilton Head Island Half Marathon, SC 2-7-15
Phil Zitello 1:53 3rd AG (2 min FASTER than last year)
Folly Beach Half Marathon, SC 2-7-15
Nicole Ramsbey 2:00 overcoming a few obstacles! Biggest success NEGATIVE SPLIT CLUB!
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Myrtle Beach Marathon, SC 2-14-15
Chris Crescente
Becky Arndt
Savannah 10K, GA 2-14-15
Bubba Gillis
Green Valley 10 miler, Greenville, SC 2-14-15
Jan Garrett
John Davidson
Jenny Davidson
Mary Biebel
2-20-2 Duathlon, Greenville, SC 2-14-15
Richard Dacey
10 mile TT, Chattanooga, TN 2-15-15
Lisa Anderson
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KELLY DANIAS
Goal race for the year:
Lake Logan Half IM
Years with Malone Coaching: 2
Random thoughts: If I had any free time I'd load up on books from the library to read in my lawn chair.
Profession: Leukemia & Lymphoma Society working with blood cancer patients.
Originally from: Bradford, PA
Currently live: Irmo, SC |
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UPCOMING GROUP WORKOUTS & RACES
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Where we will be (2 week overview)
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 Feb 14th Myrtle Beach Marathon & Half Feb 14th Green Valley 8K & 10 miler (Greenville, SC) Feb 14th 2-20-2 Duathlon Lakeside Park- Greenville Feb 15th 9:00 Group MTB at Dupont CANCELED!!!
Feb 17th 5:30 AM Group Track Cain Halter YMCA Feb 21st InYou Indoor Trichotomous Tri at Middle Tyger YMCA Feb 21st Winter Challenge Tri- Trail Run, MTG, Kayak Feb 21st Thrill in the hills Marathon & Half Marathon Feb 22nd 3:00pm Group Swim Middle Tyger YMCA Feb 26th 5am Group Swim Feb 28th 8:00am Group Run from HUB BicyclesFeb 28th GHS Half Marathon & 5K Travelers Rest & Greenville
for complete listing |
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What you need to know this week
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Announcing the AAA SCTS Regional Championship Series...
Set Up Events is pleased to announce the creation of a brand new Regional Triathlon Series within the already established AAA South Carolina Triathlon Series. In this geographically based triathlon series, athletes will compete for the title of Upstate, Midlands or Coastal Regional Champion. The series will be presented by Pennington Law Firm.LEARN MORE HERE!
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The Malone Coaching website has been updated with some of our current athlete profiles!!
If you have not yet submitted yours to coach Kaite, please do so soon and we will post your updates as they come in! Be on the lookout for a reminder e-mail!
Each week we will feature an athlete here on the Newsletter!
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2015 WINTER CHALLENGE
OFF ROAD TRI & DUATHLON
IS COMING UP ON
SATURDAY FEBRUARY 21ST
This year the shirts are THE.BEST.SHIRTS.EVER!
If you haven't yet, go online HERE and do it NOW!
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SWIM STUFF Remember to use the code CO-MALONE to get your HUGE discount!
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Swim Terms For New Swimmers (And Advanced Swimmers Who Never Asked)
Courtesy of Coach Kyle Schulke - Iron Swimming CoachWhen I show my swim workouts to new swimmers they sometimes stare at the paper as if it is written in some indecipherable language. The sets are full of numbers, x's, and terms the swimmers have never seen before. I am so accustomed to writing workouts this way that I have to remember not everyone is used to all of the terminology. If you find workouts online or in some training plans, they may also have the same terms without offering an explanation. Below is a list of terms that I include in my workouts regularly, that sometimes give my new swimmers trouble. The first three are sure to be included in most training plans and are easy to get mixed up. The rest of the terms a little more obvious, but still require explanation from time to time. If there any other terms or drills you have seen on your swim training plan and you aren't exactly sure what they mean, send me an email at kyle@ironswimming.com and I'll add them to this list along with a definition or description. BUILD The term "build" means to start a set or swim easy, and gradually increase your speed until you are sprinting at the end. Build is similar to descend, with the main difference being that build occurs within a set. For example, 4 x 100 build, means you would start each 100 off with an easy 25 and then swim each 25 faster until you are sprinting the last 25. Each 100 would be swum in the same manner. Build helps you regulate your speed and is good for increasing your sprinting as it helps you to gradually get faster until you are swimming all out. DESCEND For example, 3 x 100 descend means you would swim the first 100 moderate, the second 100 fast, and swim the last 100 all-out. The term descend means that the time it takes you to swim each 100 would decrease. During a descend set, the interval stays fixed, so as you swim faster, you get more rest. Descending helps you to work on your endurance through a set. Keep an eye on the clock to make sure you are swimming faster during each part of the set. NEGATIVE SPLIT Negative split means to swim the second half of a swim faster than the first half of a swim. For example, during a 200, the swimmer swims the first 100 in 1:45 and the second 100 in 1:30. This type of workout helps you to control your pace while swimming. It also allows you to get more out of the swim as opposed to swimming fast the entire time and fatiguing near the end of the swim. It can be difficult at first to "know" by feeling alone if you are negative splitting your swim. Make sure to have someone time each half until you get more comfortable pacing. FITNESS SWIM A fitness swim is a great set to use in a workout at least once a month to improve your overall level of fitness. During a fitness swim, you get out of the water, at each end of the pool, and complete different dry land workouts, before getting back into the water and continuing the swim. A fitness swim is generally between 200 and 400 yards, but the length is entirely up to you. I tend to have my swimmers complete upper body exercises at one end of the pool and core exercises at the other end. K/D/S K/D/S is an abbreviation for kick/drill/swim. Many swim workouts have a K/D/S warm-up. Typically swimmers will use boards for the kick, but I like to have my swimmers kick on their back with dolphin or flutter kick. The drill is your choice, unless otherwise stated. The swim is generally freestyle, but I tend to have my swimmers warm-up with free and IM because each stroke helps to warm-up different muscles. VERTICAL KICKING Vertical kicking is a drill meant to improve your leg and core strength, while improving the efficiency of your kick. This drill occurs in the deep end of the pool and generally consists of flutter or dolphin kick with the hands or arms help out of the water. This requires your kick to be strong enough to keep you afloat and your head above the water. SMOOTH Smooth swimming is a moderate paced swim where you focus on having proper technique instead of focusing on speed. This type of swim is generally used after drills to help you incorporate the techniques from the drills into actually swimming. It is also used in between sets for recovery or during long sets to allow you to improve your distance swimming. STREAMLINE Streamling is the way of keeping your body as hydrodynamic as possible in the water. You should always push off the wall in the streamline position to help you get a feel for cutting through the water. A good streamline position consists of keeping your hands straight overhead, with one hand over the other. Your arms should squeeze against your head, slightly above your ears with your eyes looking at the bottom of the pool. Want free advice on improving your technique and free training workouts? Subscribe to the Iron Swimming newsletter. Click here to take the first step to master swimming and take your abilities to the next level.
Coach Kyle and his BLOG can be found HERE!
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BIKE
Spartanburg County Parks Department
Annual Stump Jump XC Mountain Bike Race 
Date: Sunday, June 28, 2015
Where: Croft State Park - Southside Trails (500 Gibson Road)
Spartanburg County Parks Department will hold the Annual Stump Jump XC Mountain Bike Race on Sunday, June 28, 2015. Held in Spartanburg, the event takes place at Croft State Park's Southside Trails. The race course consists of classic Piedmont terrain including undulating singletrack, roots, fast flats, and - of course - a few stumps!
Racers ranging from novice to pro compete for cash and prizes. In addition to maintaining affiliations as a member of USA Cycling, Stump Jump is part of the popular Southern Classic Series. Stump Jump attracts many riders from the mountain bike racing community in South Carolina, and has gained even more notoriety since eclipsing other races in size to become one of the largest in the Southeast. In recent years, the race attracted over 300 participants and 150 spectators with riders traveling to Spartanburg as far as Florida, Michigan, and Colorado. On average, roughly one quarter of race participants reside in Upstate South Carolina, while nearly two-thirds travel to the region.
Spectators are welcome to partake in the racing fun. State Park entrance fees will be waived for all spectators on race day.
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RUNNING DEPARTMENT
My friend has a team running the Palmetto 200 (From Columbia to Charleston) and they are looking for 2 more runners. They are looking to average 8 min pace. Each runner would be expected to run about 30 miles over the 2 days. Entry is about $130 + expenses. If you are interested please contact Rob Wilder 864-542-7833. Visit Palmetto 200 online here _______________________________________________________________________________________________________________________________  Turns out we might have a few gift certificates for $15 off on these little gems. E-mail for the code. Thanks to Adam Fisher for these!
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COUPONS
Skirt Sports has a 20% off discount code for all merchandise!
USE: SSMIL20 at checkout
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 Supercuts Locations Visit a Supercuts near you! Pelham Commons - Greenville 215 Pelham Road Greenville 242-1490 Hudson Corners - Greer 2115 Old Spartanburg Road Greer 322-5903 Taylors Square - Taylors 3023 Wade Hampton Boulevard Taylors 268-2268 Easley Town Center - Easley 128 Rolling Hills Circle Easley 855-4800 Dorman Centre - Spartanburg 120 Dorman Commerce Drive Spartanburg 595-3558 Hillcrest Shopping Center - Spartanburg 1931 A East Main Street Spartanburg 585-2300 (Coupon only valid at these locations) |
Put these unexpected foods to work in your training, racing and recovery.
by Pip Taylor
You might think you have your recovery nutrition down and your race day fueling nailed, but what about your daily nutrition? You've no doubt heard of so-called "super foods," complete with their super price tag and super claims attached. I guarantee that you have at least three of the the five foods below in your fridge or pantry already. They are cheap, and can be incorporated into your diet in a variety of ways.
Go ahead, be surprised.
Eggs: Eggs are an endurance athletes' best friend. Containing the highest quality protein of all foods, eggs are in the gold standard for protein. All the essential amino acids are represented in an egg: lysine, threonine, leucine, isoleucine, valine, phenylanine, tryptophan, histidine and methionine, and their protein is highly digestible (meaning it can be retained and used by our tissues.)
Eggs are also rich in vitamins, minerals, Omega 3 fats and antioxidants, and contribute significantly to energy production, strength and power as well as muscle synthesis and recovery. Convenient, cheap and easy to prepare make eggs an athlete-friendly dish for busy triathletes.
Butter: Yes, you read that right. Butter's saturated fat is not the villain it was once thought to be, and in fact offers many health benefits. Saturated fats are necessary for brain function, support the immune system and metabolism, as well as cell structure and function. Butter is also not only a good source of vitamins (A, D, E and K) but is necessary for absorption of fat-soluble nutrients in vegetables. For triathletes burning through calories in multiple daily training sessions, butter provides energy and assists in production of hormones that help buffer the stress of intense exercise.
Turmeric: This root resembles ginger, but is most commonly found in powdered form or as part of a curry powder blend. Studies have shown that compounds in turmeric may inhibit production of inflammatory markers in muscle tissue, and enhance post-exercise muscle repair. Turmeric has also been shown to assist with circulation and the delivery of oxygen to working muscles.
Peppermint: Simply smelling peppermint may help boost your performance. Studies reveal that speed and strength are positively affected by the odor of peppermint or spearmint. You could consider adding fresh mint leaves to your drink or trying something mint flavored during that next key workout or race for a natural performance boost.
Chocolate: Cocoa is one of the richest sources of antioxidants we know of so far, and has been proven to have positive effects when it comes to heart and cardiovascular health. High levels of magnesium also mean it is beneficial for muscle function. But one of the latest findings that's most applicable to triathletes is that cocoa has the ability to act as a mild sunscreen. When consumed in just 20 grams of dark chocolate, flavanols-one of the many antioxidants in cocoa-reduce UV-induced skin burning and help to fight off skin cancers. For triathletes, time in the sun is a given, making this a delicious and necessary addition to any diet. (Note: it is the cocoa that contains the health benefits, so consuming dark chocolate with a high cocoa content is the way to go.)
Want to aid your hard training with performance-enhancing foods? Get creative in the kitchen and put these foods to work in your diet.
Pip Taylor is a nutritionist and professional triathlete.
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FOR SALE2011 Trek Lexa SL $800 Size 54 Located in Easley Contact Kim McKinney 864-915-4889   ********************************************************************************************************************************* 
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