NOTE FROM THE COACH
What are you taking with you on your bike ride? Add it up!
My favorite subject these days has to be nutrition and by that I don't mean what you are eating for breakfast, lunch or dinner. I am talking about what you are consuming during your long workouts. Last week I asked many of you to text me a picture of what you were planning to take with you on your long rides. As you can see from the pictures below there was a variety of fuel sources used which makes a great point; there is no one way to fuel! Planning your fuel is as important as planning your day at the office. You would never arrive at work without your lap top or other such tools to do your job. Time and time again when I go out to ride with athletes and I ask "What is in your bottle?" I get the response "water". This is usually because when packing for the day they forgot their nutrition for the after work ride or they simply didn't plan ahead for the weekend ride and did not have enough gels or sports drink. To me this is the equivalent of taking a road trip and leaving with your car on empty to see how far you will go. You might make it 50 miles or you might make it 75 but at some point when your car or your body are empty you will come to a pretty abrupt halt. My problem with this is that athletes spend so much time checking the training schedule, questioning workouts and analyzing heart rate that how on earth can they miss the most important part of the workout about fueling? In order to perform your best you must fuel and while the exact amount can vary anywhere from 200 calories to 350 an hour you have to PLAN AHEAD and know what you want to eat during hour one, two and three so that you can pack it. Athletes who make a point to drink their bottles and take in calories on a regular basis, feel better, ride better and enjoy the overall process of the training because they recover faster too. So start taking inventory on a regular basis of your nutrition. In the end it just comes down to a simple game of adding it all up.
~Coach Katie
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| "If you fail to plan, you are planning on failing!"
Benjamin Franklin
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May 13, 2015 - In This Issue:
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Support our sponsors!
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| Clemson Sprint Tri, SC 5-9-15 Andy Van Evera 1:04:57 - 1st AG John Davidson 1:12:01 - 4th AG (11 seconds out of 3rd because of transition time!!!) Phil North - 1:12:45 Jess White - 1:15:41 - 1st AG Becky Arndt - 1:16:57 - 2nd AG Jock White - 1:17:17 Melissa Ludwig - 1:17:30 - 3rd AG Nicole Ramsbey - 1:18:12 Richard Dacey - 1:18:36 - 2nd AG Shawn Genal - 1:20 Jenny Davidson - 1:21:31 Kelly Danias - 1:22:22 - 2nd AG Kim Parenti - 1:22:42 Jen Genal - 1:23:24 Paul Zimmerman - 1:24:18 1st Triathlon! 3rd AG Steve Erwin - 1:24:50 - PR 8 MIN Faster this year! Chris Schwendimann - 1:25:24 Melinda Lindberg - 1:27:24 - 3rd AG Manny Cintron - 1:37:02 Karri Isaac - 1:38:38 Mary Biebel's Relay Team - 2nd Place! Abby Russell - 2 flat tires :o( YMCA Master's Nationals, FL 5-8 through 5-10 Steph Hance had some great results over the weekend! 400 IM (1st) - 5:44.05 50 back (3rd) - 32.82 50 fly - 31.33 200 back (1st) - 2:23.94 *A VERY good time for her 500 free (3rd) - 6:15.58 *Good race 100 back (1st) - 1:09.21 100 fly (2nd) - 1:10.56 |
| Rave Color Run, Greenville, 5-15-15 Lauren Siddens John Siddens Mud Run- Greenwood 5-16-15 Rebecca Whittington Joanna Eubanks Challenge Oly, TN 5-16-15 Nicole Ramsbey Turtle Crawl International, Jekyll Island, GA 5-16-15 Phil Zitello Chattanooga 70.3 5-17-15 Lisa Anderson- Volunteer Director (big duty with 2000+ volunteering!) Adam Fisher Elisha Byrne Doug Byrne Jason Zacher Jenny Davidson John Davidson Kim Parenti Melissa Ludwig Brad Fraedrich Paul Zimmerman Rachel Crunk Will Fowler Susan Bowers 5k in the park, Staten Island, NY 5-17-15 Margaret Marrano Assault on Mt. Mitchell, Spartanburg, SC 5-18-15 Troy Harman Carol Brunson Bob Boyle
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BEN ATKINS
Goal race for the year: Lake Logan Half and Ironman Florida
Years with Malone Coaching: 2 going on 3
Random thoughts: I was born for a storm and the calm does not suit me
Profession: VP of Operations at Kyle Atkins Financial Group, CEO of Grooming and Style for myself, Feller of trees, Slayer of Wildlife, Husband to One, Father of 3, Teacher of the boys Sunday School Class ages 7-9, Drinker from the Fountain of Wisdom and World Famous Song Lyrics Remembrance Specialist
Originally from: The Entertainment Capital of Spartanburg County- Cowpens SC
Currently live: the metropolis of Mayo SC
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UPCOMING GROUP WORKOUTS & RACES
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May 16th 8:00 AM FreeHub Group Ride
May 17th
Chattanooga 70.3
May 18th 6:30 PM
OPENWATER Swim @ Lake Lanier, SC
May 20th 6:00 PM FreeHub Women's beginner Group Ride
May 21st 5:00 PM 1st Greenville Spinner Time Trial
May 23rd 8:00 AM FreeHub Group Ride
May 24th 8:00 AM
Lake Murray Triathlon
May 27th
6:00 PM FreeHub Women's beginner Group Ride
May 30th 7:00 AM
Caine Halter YMCA Tri
May 30th 8:00 AM FreeHub Group Ride
May 31st Raleigh 70.3
Website Calendar for complete listing
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A BIG Congratulations to John Davidson for qualifing for AG Nationals at Clemson!
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Tom Hoskins Memorial Sprint Triathlon-
July 30th at 7:30 AM - Irmo, SC
Please feel free to share with your athletes:
I wanted to share a discount code for your athletes to the tri I put on each year at the YMCA in Columbia. It''s the Tom Hoskins Memorial Tri. The code is mc2015 and will take $10 off any entry (du, tri, relay). The registration link for the event is below. See you at the races!
https://runsignup.com/Race/SC/Irmo/TomHoskinsTri
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Where Fun & Competition Collide!
Year after year, athletes travel to what USA Today declared one of "America's Best Lakes" for the annual Lake Lure Olympiad Sports Festival.
From the scenic beauty and challenging courses to delicious finish line food and countless welcoming volunteers, the Olympiad experience is truly special and unique for beginners and veterans, families and friends.
Western North Carolina's &
Rutherford County's
Largest Sports Festival!
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THE TRYON HALF MARATHON IS COMING!
MARK YOUR CALENDAR FOR 11/14/15
The Tryon Running Club is making
DISCOUNT CODE available to MC Athletes:
"TRC" will be the promo for a $5 discount.
Register online here: https://eventsignup.org/event-registration/
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THANK YOU for Volunteering!
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 Thank you to those of you who have volunteered
for the MTY Triathlon on
June 6th - we are all set now!
Manny, Becky, Chris C., Jim B., Liz, Steph, Coach Katie Dan & daughter and Terry
This is just one small way we can give back to the sport we love!
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Clemson Tri Photos
John and Jenny Davidson Kelly Danias and Melinda Lindberg Becky Arndt and Jess White
Steve Erwin Finish Mary Biebel & Team take 2nd Richard Dacey and Paul Zimmerman
YMCA MASTER'S NATIONALS- Steph Hance
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OPEN WATER SWIM SCHEDULE:
May 18 (Paddlers - Katie, Stacy...)
June 1
June 15
June 29
July 13
July 20
SWIM TIME is 6:30 SHARP!
*Keep in mind these are not just "swims" these are group open water workouts to get you race ready. We have different groups based on ability, we have an open water swim specific workout and we have kayaks and paddlers to help keep it safe. (I need some volunteers for this again this year - I always like to have at least 3 boats out there).
We work hard during the workout and hit the Mexican restaurant El Sureno at 8:00 PM.
We will be doing open water swims this year
on Monday's evenings at
6:30 PM at Lake Lanier in Tryon, NC. SWIMS START at
6:30 SHARP
If you are late you can catch the group on the way back from the Warm-up. Please plan accordingly to
be IN the water at 6:30!
Lake Lanier Boathouse
2004 West Lakeshore Drive
Landrum, SC 29356
No matter which way your GPS in your car wants to take you I promise you after work you DO NOT want to take HWY 14, unless you are very close to the Hwy 29/Hwy 14 intersection.
Take I-85 towards Charlotte all the way to I-26 towards Asheville.
From Greenville:
Take I-85 towards Charlotte
Take I-26 towards Asheville
Take Exit #1 - go LEFT off ramp
Go through Landrum - cross railroad tracks
IMMEDIATE RIGHT on Hwy 176 for about 2-3 miles
HOT SPOT - LAST STOP FOR BATHROOM! NO FACILITIES AT THE LAKE!
You will enter NC and pass El Sureno Mexican Restaurant on your LEFT (Also our dinner location)
Turn LEFT into lake entrance shortly (200m) afterwards - Across the street from an old strip mall
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Road veers to the right
Once you see the lake go RIGHT over dam/bridge
My boathouse is on the LEFT about .75 from the dam/bridge (it
is at the end of the only straight away you will be on).
There is a black metal gate with a metal cut out of a dog & the house number 2004 on the fence post
The boathouse is blue with black shutters.
PARKING: Please park across the street -
PARK OFF THE ROAD
. If there is no parking there go past the boathouse
and turn around and park on the grassy area on the lake side of the road or in the large parking lot to your LEFT (NOT PAVED) which we are allowed to use.
DO NOT park under the covered parking since people who rent the house there normally park there. Please do NOT block them in.
Parking is really not that difficult you just might have to walk for 200m which you all should be able to handle.
If we do not park off the road the police will arrive so PLEASE PARK OFF THE ROAD!
NO FACILITIES AT THE LAKE!
But we do have a place where you can get changed.
These swims are open to Malone Coaching athletes and GCM Team members. Due to the size of the group I am going to ask this year that if non-swimming spouses and children want to enjoy the boathouse while we are swimming that 1 adult stay with the children. Please no pets (I love dogs) but dogs and wetsuits just don't mix. Last but not least a little RSVP would be great too so that way I know how many paddlers I need to round up. Safety is my first priority at the lake!
*Summer storms usually pass quickly and just because it is storming in Greenville doesn't mean it will be here so unless the weather is unusually bad please still plan to attend. I will make the call at 5:00 PM if we have to cancel for weather.
**If you need a new wetsuit, XTERRA coupon code is CO-MALONE.
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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.
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XTERRA DISCOUNT CODE: CO-MALONE
I hope that your training is going well, and even maybe a few great races under your belt! Our San Diego warehouse has been shipping like crazy for the past week, and if you pre-ordered a fullsuit, you should have either received it, or you'll be getting it soon!
Before we increase prices, I wanted to give you another shot at the suit that will change the way triathletes look at their fullsuit - the Vengeance is an amazing suit that feels almost like you're not even wearing a wetsuit!
With everyone racing and living in different parts of the country, we've been focused on the cold water races thus far- but with the arrival of our
NEW sleeveless Vortex about to land, I wanted to give you the best prices we'll be offering on this suit!
CLICK HERE to see your savings, and don't forget to use CO-MALONE for the best savings available
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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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NO BAKE ENERGY BITES
(courtesy of Becky Arndt)
Ingredients:
1 cup dry old-fashioned oats
2/3 cup coconut flakes
1/2 cup peanut butter (OR other nut butter)
1/2 cup ground flax seed
1/2 cup dark chocolate chips (OR raisins OR dried cranberries)
1/3 cup honey
1 teaspoon vanilla extract
Directions:
1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.
2. Once chilled, roll into balls of whatever size you would like. Store in an airtight container in the refrigerator for up to 1 week.
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