NOTE FROM THE COACH
Value what you do

We are taught from a young age to work on our weaknesses. While improving at any task (mental or physical) is incredibly important for progress in life, I think this mentality has actually come to hurt us. I see many people completely focused on their shortcomings who never take the time to celebrate the little victories in life. As a coach I have countless examples of athletes who completed a race close to my expectation (which was shared with them ahead of time). Despite this some athletes are still not satisfied with their finish. I am not sure if this has to do simply with unrealistic expectations or the drive and desire to always do better. I am not suggesting that we shouldn't review our races and look for areas of improvement but rather that we look for joy in the accomplishment of the finish, no matter what the time is. I always try to give process goals for races to allow you to have goals that are not time related. Typically, if you accomplish those, you will also be able to race to your potential. As a coach I want to see athletes give themselves at least a few days for a race to sink in and celebrate the hard work that went into the effort, then leave the analyzing to me!

  ~Coach Katie

"Too many people undervalue what they are and overvalue what they are not." Malcolm S. Forbes
October 8, 2015

Start planning your professional year for 2016 and let Coach Kristin Meyer help you. We know coaching helps athletes but it helps professionals too!




EMERALD CITY BIKES
Located at 1610-D Calhoun Rd. Greenwood, SC 29649
864-538-0558

*Make sure to tell them you are part of the 
Malone Coaching Team!
LATEST RESULTS
Nothing to Report! 

It has been a long time since I could say that!

RACING THIS WEEK
Brooklyn Rock-N-Roll Half Marathon, NY 10-10-15
Margaret Marrano
 
Spartanburg Strut 10K, SC 10-10-15
Erica Melton
 
DAM Tri, Columbia, SC 10-10-15
Becky Arndt
Jess White
Kelly Danias
Lisa Powell
Kim Parenti
Karen Bailey - Aquabike
 
Ironman Louisville, KY 10-11-15
Carol Brunson
Michael Vaccaro
Elisha Byrne
Chris Schwendimann

ATHLETE OF THE WEEK

Nicole Ramsbey & Jax


Goal race for the year : 
Ironman Florida

  Years with Malone Coaching : 4 years
 
Random thoughts from Coach Katie:
Nicole is always ready to give back to the sport she is so passionate about. At the same time she isn't afraid to work hard and balance family and work. Over the years her training has had to change to accommodate life but that hasn't changed her determination. This year a broken ankle just 9 weeks away from her Ironman has forced her to embrace alternative training. She has used that determination to still allow her to be prepared come race day.

Fun Facts about Nicole: She is missing her tail bone!
 
Profession: 
Campaign Manager for the Leukemia Lymphoma Society

Originally from:  Omaha, Nebraska

Currently lives:  Simpsonville, SC

If you are planning to order anything from Tri Sports PLEASE contact Nicole Ramsbey to get a 
20% discount code.
She needs your help to meet her quota!

nrluvs2dogs@yahoo.com



****************************


Want to rent a tracker for your Ironman? That way your friends and family know exactly when and where to find you. You don't have to rely on the Ironman tracker that is usually about 30-45 min delayed!

Cost is about $75. You MUST ORDER this well in advance!

************************************
Don't forget to celebrate everyday acheivements during your workouts!

 


UPCOMING GROUP WORKOUTS & RACES
 (2 week overview)

 

 

*Group Track workouts are cancelled going forward due to lack of interest.

 

Oct 10th - Dam Tri (Columbia) & SC Tri Series end of the year awards

 

Oct 17th - Beach 2 Battleship Iron & Half Iron distance races

 

Oct 17th - 9AM - 30 min open water swim - 100+ mile bike IM FL Training Camp day. 

 

Christmas VACATION: I will be taking the last 2 WEEKS of December OFF. If you have a January or February Marathon I will have your plan done ahead of time but otherwise I will not be working. I will prorate the month for those of you only getting 2 weeks of schedules.

 


 
Website Calendar for complete listing
SPECIALIZED
2012-2015 Models!

This was announced in March but I know that many of you were never notified by your bike shop or by Specialized. Since this is actually a recall that is important I urge you to share this with your friends riding Specialized TRI bikes.


CELEBRATE YOUR ACHIEVEMENTS IN THE MOMENT!

THIS IS WHAT JOY LOOKS LIKE EXITING THE WATER AT IRONMAN LOUISVILLE LAST YEAR! (Phil Zitello)
As the end of the season nears 
an end 
  we ALL need some 
SPA TIME! Check out what
River Falls Spa in Greenville 
has to offer!

*Not to mention the fact that it is owned by fellow team member Lauren Siddens. Pay her a visit there and she will make sure you get the pampering you deserve!

They have amazing massage therapists who are trained in sports massage, enjoy the steam room, get a facial and your nails done too. You have EARNED it!

 
I think this is a great article on the phases athletes go through, I think most of us can find at least a few of these that we can identify with!


Look for articles from Molly and some joint ventures Malone Coaching in the coming year too! 
 
Molly Breslin, RN, M.S., CRNA is a USA Triathlon Level I Certified Coach. She is a former Wyoming State Triathlon Champion and earned national recognition as one the top 50 female triathletes in the United States in the Best of the U.S. Amateur Triathlon Competition. She holds a professional certification in Sports Nutrition and Nutrition for Optimal Health and Wellness from San Diego State University and is a Certified Health and Wellness Coach for Wellcoaches (an affiliate of the American College of Sports Medicine and Harvard University School of Medicine). Molly is the lead coach of  22Tri, LLC and  Chrysalis Coaching, LLC. With an extensive background in critical care nursing and anesthesia Molly enjoys coaching athletes with health challenges. She resides in Jackson, Wyoming, and can be reached at  breslin.molly@gmail.com.

"The only way to enjoy anything in life is to EARN it first!"
Ginger Rogers

"Our deepest fear is not that we are inadequate; our deepest fear is that we are powerful beyond all measure."
Marianne Williamson

FOR SALE
 
Send me items - (especially bikes) that you want to sell! 

Saris 2 inch hitch rack for 2 bikes - $200
Not used very often and kept in the garage. E-mail tricoach@windstream.net


Kestrel Airfoil Pro - $800 with race wheels $1000
Size 49- wheels 650's (she is 5'2")
Currently located in Hilton Head but can be here in the upstate by 10-10-15. 
 Call Donna for more info. (843) 301-5896
 

POWER METERS FOR SALE
$400 for P ower Tap , 
$500 Quarq Cinco 50/34 chain rings - 11 speed
$600 Quarq Riken 50/34 chain rings - 11 speed
  $750 Quarq Elsa 53/39 chain rings  - 11 speed
 (cinco, riken, and elsa still under transferrable warranty)
All located in Tryon, NC contact 
Jim Mitchell 
(864) 419-6023


We have new hats $20+tax. Just let me know if you want one!
 

NUTRITION
      



DISCOUNT CODE: malonecoaching
SWIM
Xterra Wetsuits



MALONE COACHING DISCOUNT CODE:
CO-MALONE

BIKE

 

RUNNING DEPARTMENT 


________________________________________________________________________________________________


THE TRYON HALF MARATHON 11-14-15

The Tryon Running Club is making  DISCOUNT CODE available to 
MC Athletes: "TRC"  will be the promo  for a $5 discount.

DIRT ROAD Running at its finest!





COUPONS    




20% discount code: SSMIL20
SHOP ONLINE HERE!
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)  

 

Katie Malone  
864-415-5804
katie@malonecoaching.net