NOTE FROM THE COACH


The beginning of April means the winter is officially over and triathlon season is here! Warmer weather makes training feel less like a chore and more like fun. You should all reap the benefits of the hard work that was done in the winter darkness. This week and next week many of you are enjoying "spring break" with your families. You might also have a little less structure to your training which is actually a good thing. In SC we have a very long triathlon season which is wonderful but can be tiring, so taking a little break every now in then is a good thing. We will all be in full swing soon with race season upon us which is exciting, but for now enjoy your Easter weekend and your Spring Break!

~Coach Katie
April 1, 2015 - In This Issue:


Support our sponsors!
LATEST RESULTS

Cooper River Bridge 10K, Charleston, SC 3-28-15

Lisa Powell 49:05

Steve Erwin 50:16

Bob Boyle 52:12 (with daughter Sandi)

Mary Biebel 56:28 PR 16th AG

Leslie Chaplin 59:32

 
RACING THIS WEEK

Columbia Downtown Triathlon 4/4/15

Jenny Davidson

John Davidson

Will Fowler

Richard Dacey

Nicole Ramsbey
ATHLETE OF THE WEEK

Kimberley Westbury



Congratulations Kimberley!



Goal race for the year:                    Ironman Chattanooga  

 

Years with Malone Coaching: 8

 

Before Triathlon:  I raced Inline Speedskates for K2 Skates 2004 - 2005

 

Profession: Graphic Designer

 

Originally from: Beaufort, SC

 

Currently live: Greenville, SC

 

 

 

 

 

More fun this week from: 

 

 

 

 

 

Rule #6 

 

Free your mind and your legs will follow.

Your mind is your worst enemy. Do all your thinking before you start riding your bike.  Once the pedals start to turn, wrap yourself in the sensations of the ride - the smell of the air, the sound of the tires, the feeling of flight as the bicycle rolls over the road.

UPCOMING GROUP WORKOUTS & RACES
Where we will be (2 week overview)

April 4th 8:00 AM Group FreeHub Ride

April 8th 6pm FreeHub WOMEN ONLY Group Ride- Contact FreeHub

April 11th 8am FreeHub Group Ride

April 11th 9am Assault on the Carolinas 100K & 60K (SOLD OUT) (Brevard, NC)

  

April 11t h 8am Anderson YMCA YOUTH Triathlon

April 12th 7am Anderson YMCA ADULT Triathlon

April 14th 5:30 AM Group TRACK workout (Caine Halter YMCA)

 

April 16th 5:00 AM Swim Workout (MTY)

 

April 18th 7:00 AM TryCharleston Half, 7:30 AM TryCharleston Sprint   

 
  Website Calendar for complete listing
NEWS THIS WEEK

 

And the best news of all is that if you register before May 12, you can join Katie Malone, the area's only full time triathlon and ironman coach, for Two FREE course previews at the Middle Tyger YMCA! 

 

May 12th 6:00 pm - Bike Preview

This will include the following but is not limited to only these topics: 

  • Gear check
  • Body position on your bike
  • Aero bars on a road bike
  • Mounting and dismounting
  • Shifting and anticipating hills
  • Cadence and pedal stroke
  • Cornering & Basic Handling Skills
  • Hydration during race
  • Rules for racing USA-Triathlons (what is drafting, blocking etc) 

May 19th 7:00 - 8:30 pm: Run and Swim Preview

 

We will go out for an EASY run with short walk breaks on the triathlon run course. No one will be left behind!

Things we will cover:

  • Running off the bike
  • Tips for running up and down hills on this course
  • Why run cadence is important and how that relates to cycling
  • Easy technique improvements for running
  • How your upper body can help you
  • Nutrition for the race and Hydration during
  • The difference between water and sports drinks

For the swim preview:

  • What your seed time really is
  • How to start in a pool swim
  • Easy technique tips to swim faster
  • How to change lanes
  • How to pace yourself
  • Q&A time
VOLUNTEERS NEEDED!


Malone Coaching has agreed to provide 10 VOLUNTEERS for the MTY Triathlon on June 6th .

Please let me know if you can help us out. E-mail [email protected] .

This is just one small way we can give back to the sport we love!
SWIM
Discount Code for Malone Coaching is CO-MALONE


BIKE
 
Rides for the week:
Tues 6PM hammer fest, expect 19+
Wednesday Ladies only 6PM 
Thursday 9AM recovery pace and at 6PM we will have an 18ish pace group and 20ish pace group
Saturday 8AM all groups

Always note that faster groups unless leader says otherwise are not 'no drop'. 
Rules of the road are required, expect to hear about it if you like riding in the left lane, waiting for the ambulance tends to ruin the ride.
Check out some new stuff at the shop before the ride: Diadora shoes, Castelli spring, Lapierre and Alchemy bicycles, and Freehub Castelli gear are all arriving this week!

Thanks!

www.freehubbicycles.com
Greenville Spinners 2015 Time Trial Series Info!

Cat 1/2/3, Cat 4/unclassified, and Merckx

Cat 4/unclassified would be anyone who doesn't race on a regular basis and isn't ranked in cycling racing = most triathletes!

Merckx (ROAD BIKE) is zero aero equipment, so aero bars on a road bike would bump you into the unclassified category.



RUNNING DEPARTMENT 


The Race for the Fallen 5K GLOW RUN is a night time family-fun race for participants of all ages & speeds!

 

The Police Benevolent Foundation's Race for the Fallen (R4TF) race series was created to honor the hardworking and dedicated members of our law enforcement community who risk their lives to protect our cities. These officers are men and women who have taken an oath to "protect and serve" the local citizens and their communities. The R4TF 5K GLOW RUN event recognizes the contributions and sacrifices made by not only the officers, but also their families.

 

Event Start: The Race for the Fallen will begin at 8:00 PM (or after sunset). The starting point will be the Polk County Courthouse. Follow the signs posted on race day.

Check-in and late registration will begin at 6:00 PM the day of the race. 


REGISTER ONLINE HERE!
SAVE THE DATE!
Saturday, July 4th 2015

FAB 4th Newsletter is here! Registration is OPEN!




Save the Date!

Ache Around the Lake 8K & The Ouch 2-miler
Landrum SC/Tryon NC (2 state run)
September 19th 2015
8 AM Start
Early registration $25 per person
$20 for a group/family of 3 registering together



We are expecting the race to be bigger than ever... in the past we have had runners from 10 states to visit our wonderful town. Please consider sponsoring our race - check out our website for more details. Thank you for your support!


COUPONS    

The discount code for Infinit Nutrition is malonecoaching (all lowercase). Sometimes they have problems with their website and you have to call in your order to get the discount.
GREAT DEAL ON GARMIN:

Where to go? 
Greenville Custom Bicycles
 
What the deal is:
Garmin 920xt with heart rate for $449.00
 
Our contact: Tom Haedrich 
Greenville Custom Bicycles 
30 Orchard Park Dr #16,
Greenville, SC 29615 . 
Just reference the GHS/GCM deal upon checkout.


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)  

 
NUTRITION


SPRING BREAK HEALTHY PANCAKES
from Coach Chris:



Makes 8 pancakes
 
Ingredients:
1/2 cup almond flour
1/2 cup tapioca flour
2 eggs
1/4 cup unsweetened applesauce
1 tsp baking powder
½ tsp vanilla
Add-ins of choice

Directions:
  1. In a bowl combine almond flour, tapioca, baking powder, and dash of sea salt
  2. Add in eggs, applesauce, and vanilla- mix to combine
  3. Heat grass-fed butter in a skillet over medium heat and pour in batter
  4. Let cook for 3-4 minutes on each side or until golden brown
  5. Continue with remaining batter
  6. Transfer to a plate and serve
Recipe by: Lexi's Clean Kitchen

ENJOY!



Katie Malone  
864-415-5804