NOTE FROM THE COACH
I have recently been reminded of the importance of good communication between athlete and coach. While I might always preach that cadence is king on the bike
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in general there is NOTHING MORE IMPORTANT than CLEAR COMMUNICATION!
I spend hours every week reading what you have written in Training Peaks and/or looking at your Garmin files. Garmin
files only tell a part of the story. If you have not given me any comments, I don't know that you might have felt terrible and that it was the hardest workout of your life because you had to ride your old 40 lb steel frame bike from the 80's that you have never been fit on. Do you see how that completely changes the workout? I like to think I am pretty good at reading between the lines as long as you give me something to read. I try to pick up on subtle cues when things are not going well or when outside stress has got you down, but you have to remember that I don't have a crystal ball and I don't know what you are thinking.
If you need a bike session with me, ASK ME! I am always happy to go out and ride with you for an hour or two and work on hills, shifting, time trials, speed work. I can't do all of your 100 mile rides with you, but once in awhile, I will, if that is what you really need. The key here is you have to TELL ME, ASK ME, TALK TO ME, CALL ME, and state your needs. I want you to feel good about what you are doing. I want you to gain confidence from your training. My job as a coach is to supply you with a sound training plan, help you avoid injury, support your mental well-being, and make sure that you are using good technique. While I wish I could be everyone's training partner, that just isn't realistic, but I AM available for coaching sessions, you simply have to schedule them with me.
~Coach Katie
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March 4, 2015 - In This Issue:
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Support our sponsors!
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| GHS Half Marathon, Greenville, SC 2-28-15 Richard Dacey 1:39 Jason Zacher 1:42 PR  Neil Waldrop 1:46 Brad Fraedrich 1:46  Nicole Ramsbey 1:51  Mary Biebel 2:02 Dupont 25K Trail Race, Hendersonville, NC 2-28-15 Clay Sanders - Race postponed due to lingering ice on trails Washington Heights Salsa Blues 5K, NYC 3-1-15 Margaret Marrano 25:07 Climbed Mt. Kenya Tory Snyder |
| Run Hard Half Marathon, Columbia, SC 3-7-15 Susan Bowers Lisa Powell Reedy River 10K, Greenville, SC 3-7-15 Richard Dacey Neil Waldrop Jenny Davidson John Davidson Mary Biebel Stephanie Hance Palmetto Bluff Half Marathon, Bluffton, SC 3-8-15 Phil Zitello Huntington Island Biathlon, SC 3-7-15 (Kayak & Run) Leslie Chaplin Mullet Hall 10-miler Trail Run, (lowcountry) SC Melissa Ludwig BB&T Corporate Cup Half Marathon, NC 3-7-15 Michael Vaccaro The Snake (34 mile MTB race), Chattahoochee-Oconee National Forest, GA Troy Harman Cherry Tree 10-miler NYC 3-8-15 Margaret Marrano Don't forget next Monday @ 6:30 March 9th at Cycle Haus! Mental Training Information! 
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UPCOMING GROUP WORKOUTS & RACES
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Where we will be (2 week overview)
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March 5th 5:00 AMSwim Workout (MTY)
March 7th 8:00 AM FreeHub Weekly Group Ride (Woodruff Rd.)
March 7th Run Hard Columbia SC Marathon & Half Marathon
March 8th
SUNDAY 7:00 AM Group Run (Caine Halter YMCA)
March 8th Palmetto Bluff Half Marathon
March 12th 5:00 AM Swim Workout (MTY)
March 14th Parris Island Sprint Triathlon
March 17th 5:30am Group
TRACK workout (Caine Halter YMCA)
March 18th 6pm FreeHub Women's beginner Group Ride- contact FREEHUB for info
March 19th 5:00 AM
Swim Workout (MTY)
March 20th 10:00 AM
(20-21) Palmetto 200 (Columbia to Charleston Team Run)
March 21st 8:00 AM Group FreeHub Ride
March 21st 10:00 AM
(20-21) Palmetto 200 (Columbia to Charleston Team Run)
Website Calendar for complete listing
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What you need to know this week
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Clemson University is hosting the Triathlon Collegiate National Championships in Clemson, South Carolina.
Nearly 1,250 collegiate men and women took part in the 2014 USA Triathlon Collegiate National Championships in Tempe, Arizona, near the Arizona State University campus.
The 2015 event is scheduled for
April 24 through 25, 2015
with more than 120 collegiate clubs from across the United States expected to compete in three events over the two days of competition.
The USAT website (CLICK HERE) has more information regarding registration, coverage, and travel. We would love members of the Clemson community, University, and surrounding areas to come and cheer on athletes throughout both the bike and run courses.
Should you have any questions, please contact Mike Pajewski, Clemson Triathlon president, at
[email protected]
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LISA ANDERSON
Goal race for the year: I would like to run a sub 20 min 5k and sub 41 min 10k which is something I haven't done in over 20 years. I also plan to race bikes off road this year which is something else I have done in 15 years.
Years with Malone Coaching: 8
Random thoughts: I love racing and have a disease called Neurofibromatosis
Profession: Director of Exercise Rehab for Ross Chiropractic. I serve as the volunteer "herder" for the World Triathlon Corporation- specifically as the Volunteer Director for Ironman Chattanooga and Chattanooga 70.3
Originally from: Salisbury, NC
Currently live: Ooltewah, TN
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SWIM WEEK RESULTS!
I have to say that the results of this week of swimming were even better than I had hoped! All of you got in some serious time in the pool but what is most impressive to me is that 11 of you managed to get in over 10,000 in just one week. That is HUGE during the last week of February. Considering the snow and ice on the ground we certainly had a good week for spending a lot of time in the pool! I included results below for everyone that was taking part in swim week, even though some of you certainly have your focus more on running right now. I think it is fun and motivating to see what you and all your team did last week.
Congrats to our winners Dustin Wilder from Bluffton, SC
Rachel Crunk (repeat winner from biker week) from Charleston, SC!
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The Eight Laws of Swimming
by Coach Kyle
When I first started swimming, my coach would talk to us at the beginning of each week to discuss a different aspect of swimming that we should focus on. I've modified these talks and compiled the topics into a list of adages that can help you to realize your potential in triathlon swimming. The Eight Laws are as follows: 1. The three most important parts of swimming are technique, technique, and technique. 2. Listen to the water, feel the water, be one with the water. Swim quietly. 3. To become effortless requires great effort. 4. Learn to balance, align, and stabilize your body first. Everything else will become easier. 5. Power is generated from the hips and torso. Use your shoulders for recovery and to generate arm speed. 6. Use visual and mental imagery of yourself achieving and surpassing your goals. 7. Attack your race; don't worry about your opponent. You can only control what you do. 8. Never look back. In the posts I relate each of the laws to an experience I have had with swimming and then discuss how they can have a positive impact on your training. Here is a link to each of the posts. The Eight Laws of Swimming (Part 1) The Eight Laws of Swimming (Part 2: The Epic Conclusion) My personal favorite law is #3. The goal of swim practice should be to get you to a point where you don't have to think about swimming; you are able to just do it. Once you get to that point, you will no longer view swimming as a challenge, but see it as one of your strengths. I'd love to have share which law is your favorite in the comment section. Let me know which one you think is the most valuable. I can't wait to see what you have to say. Until the next newsletter.....Cheers! Kyle
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Remember to use the code CO-MALONE to get your HUGE discount!
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2015 Spinners Time Trial
Series Kicks off in MAY!
The dates this year are:
May 21
June 18
July 23 (BBQ/Swap Meet)
August 20
Stay tuned for more information for the 2015 Time Trials Series happening this year. Rain dates are 1 week following original date.
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Group Rides:
Often people ask about group rides and skill level rides. Here is a list of some that are regular group rides to watch for:
FreeHub Cycling in Greenville on Woodruff Rd. will begin 6pm Wednesday night women's beginner group rides after March 8th (DST)
FreeHub also has a Saturday morning group ride each week at 8am and accommodates all skill levels.
Carolina Tri and Sunshine Cycle have Saturday morning 8am rides.
There's a group that starts at Lake Robinson depending on weather Saturday mornings and average 50-70 miles.
You can also be on the lookout for the Every Woman Team and the SCTAC group rides.
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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
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COUPONS
Skirt Sports has a 20% off discount code for all merchandise!
USE:
SSMIL20 at checkout
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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
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Just reference the GHS/GCM deal upon 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)
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Spice Up Your Health!
found on a Nourish 2 Live newsletter by health coach
Chris DeHollander- a Certified Holistic Health Coach, Functional Nutrition Practioner and founder of Nourish2live, LLC Her website is here
I often talk about the antioxidant benefits of fruits and vegetables. But another great way to infuse your food with anti-aging and disease-fighting nutrients is through herbs and spices! These food "enhancers" also enhance your life, packing a lot of vitamins, minerals and health benefits in just a pinch. I rounded up the latest research to help you
Spice Up Your Health:
To reduce inflammation: Inflammation is a key contributor to heart disease, diabetes, Alzheimer's, cancer, and joint pain, so reducing inflammation is important to your health. According to a study cited in the Journal of the American College of Nutrition, the herbs and spices that best reduce or suppress inflammation and protect against DNA damage are:
* Cloves
* Ginger
* Rosemary
* Turmeric
* Paprika
* Sage
* Cumin
Of all the spices listed above,
turmeric is a health superstar! That's because it contains curcumin, an antioxidant compound found in the root of the turmeric plant. Years of studies continue to show that turmeric helps to:
* Protect brain function
* Reduce the risk of memory loss
* Aid digestive and cardiovascular health
* Improve the immune system
* Prevent the growth of certain cancer cells
* Improve liver function (your body's natural detoxifier.)
* Reduce cholesterol level
* Reduce joint pain and improve flexibility (especially in arthritis sufferers)
* Serve as a natural antibiotic, inhibiting the growth of bacteria
What's the best way to get all the health benefits of turmeric? Scientists note that combining black pepper with turmeric increases the amount of curcumin your body can absorb. (India and Thai recipes often contain both!) So mix the two spices when you're cooking with turmeric!
Place 1 teaspoon fresh-ground turmeric in a mug or double-walled cup. Heat water to just before boiling. Pour hot water into mug and stir. Add steamed almond milk, lemon and honey (optional) and stir again. Let steep two minutes and drink.
Turmeric Tea
 Ingredients
* 2/3 cup hot water
* 1/3 cup steamed almond milk (or you can use cold/room temperature)
* Juice of 1/2 fresh lemon
* 1 tsp turmeric
* � tsp honey (optional)
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FOR SALE
GARMIN and SPECIALIZED HELMET:
CONTACT Peter directly:
[email protected]
HELMET:
--------------------------------------------------------------------------------------------------------------------------------
2011 Trek Lexa SL
$800
Size 54
Located in Easley
Contact Kim McKinney
864-915-4889
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A trophy carries dust. Memories last forever. - Mary Lou Retton
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