 |
NOTE FROM THE COACH 
This week the one resounding question I have heard from so many of you is "why am I riding so slow?". How can I reassure you enough that right now (FEBRUARY) is not the time to be riding your fastest? We are not racing in February but rather building a strong foundation for the rest of the year. I am not alone in this thinking, feel free to Google it, but most importantly what I ask is that you trust your training! I have a plan for each and every one of you.
"The lower intensity that you ride at while doing base training allows you to train for long hours on the bike. Training a lot will give you the strong groundwork you need to go fast later in the year. Never underestimate the effect of steady aerobic training. You can train for many hours without seeing a significant effect but if you're consistent, you'll notice that after a while base training becomes almost effortless. After a few months of riding, you'll be able to maintain an average speed and heart rate that was simply unthinkable earlier in the year."
This is why you rarely see elite riders/triathletes riding fast in the winter months! For now it is most important to remember that you can't race at your optimum all year round. Enjoy the slower joy rides that are on your schedule now. Take friends with you, head towards the mountains, go exploring and please make sure to HAVE FUN
~ Coach Katie
|
|
|
February 6, 2015 - In This Issue:
|
|
|
Support our sponsors! |
|
|
|
Cross Fit Half Marathon, Clinton, SC 1-31-15
Laura Haupfear - 1:37 (PR) AND 1st OA Woman!
|
|
Triple Snake MTB race, GA 2-7-15
Troy Harman
Hilton Head Island Half Marathon, SC 2-7-15
Phil Zitello
Folly Beach Half Marathon, SC 2-7-15
Nicole Ramsbey
|
TROY HARMAN
Goal race for the year:
Assault on Mount Mitchell & ORAMM (Off Road Assault on Mount Mitchell)
Years with Malone Coaching: 5
Random thoughts: I am a practical joker. *(he is also a great photographer)
Profession: Computer programmer
Originally from: Aiken, SC
|
|
|
UPCOMING GROUP WORKOUTS & RACES
|
Where we will be (2 week overview)
|
 Feb 7th Hilton Head Half Marathon
Feb 7th Save the Light Marathon (Folly Beach)
Feb 7th 9:00 AM Group MTB at Dupont
Feb 7th 3:00 PM Group Paddle at Lake Lanier
Feb 8th 3:00 PM Coached Group Swim at MTY
Feb 10th 5:15-6:30AM Group Run (Mauldin Middle Track with coach Sarah)
Feb 14th Myrtle Beach Marathon & Half
Feb 14th Green Valley 8K & 10 miler (Greenville, SC)
Feb 14th 2-20-2 Duathalon Lakeside Park- Greenville
Feb 15th 9:00 Group MTB at Dupont
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
Website Calendar for complete listing |
|
What you need to know this week
|
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!
|
2015 WINTER CHALLENGE
OFF ROAD TRI & DUATHALON
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! 
|
|
|
SWIM STUFF  Remember to use the code CO-MALONE to get your HUGE discount!
|
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.
|
RUNNING DEPARTMENT  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!
|
COUPONS
Skirt Sports has a 20% off discount code for all merchandise!
USE: SSMIL20 at 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 Requires Planning
By INFINIT Nutrition Sponsored
Nutrition Coach Joanna Chodorowska
[Now] is a time when many athletes plan their seasons. They pick which races they want to do, short course, long course and sometimes destination races. The one thing typically forgotten about is the nutrition part of the race.
I had a client write to me:
"I don't think many realize when racing triathlon, that there are actually 4 events: Swim, Bike, run and the most important NUTRITION!!"
Most athletes I have worked with tend to change the aspects of training in hopes that the race season will improve. Well, it may. But without taking a look at your nutrition, all the training in the world is not going to get you to the finish line quickly if you're puking your guts out or walking the marathon. Race Day Nutrition requires planning. Sports nutrition comes in phases
I have a package that works well with most clients called Race Day Nutrition Package - a series of 4 sessions usually 2 weeks apart. It helps to build the foundation of your nutrition goals so you become a fat burning machine, not a carb junkie looking for the next fix. I am not saying that carbohydrates are bad or good. If you eat mostly carbohydrates, you become really good at burning sugar, even if you are in fat burning mode while exercising. If you eat a more balanced meal plan which is not carbohydrate heavy, your body can be a fat burning machine. It will burn fat even when not training.
Why is any of this important? Because changing your nutrition is not an overnight process. It can take a few months to convert the body from sugar burning to fat burning. (This is phase 1 of a sports nutrition plan). It takes time to pay attention to what signs your body is giving you. It takes time to understand what language your body speaks to you! I am the translator with my clients. If you want your body to be a fat burning machine so you can be lean for your race season, you have to plan out the off-season to incorporate the diet. December through March may be the best time to work on fat loss (not just weight loss). Pick a 4-6 month window before your racing season begins to schedule time with a nutrition coach to help you with your body composition goals.
Phase 2 includes more work on body composition, but now transitions to focusing on recovery meals, and matching the intake with the increase in training. Or matching the increase in intensity if you are working on shorter course races. This can be a 1-3 month program where you change the types of carbohydrates you use - maybe more root vegetables and less grains. You can vary the proteins and the timing to see which work best for you. As the training increases, the body's needs change. You need to learn how to optimize the nutrition accordingly.
Then 2-3 months before your event, you want to work on race day nutrition. This is phase 3. If you have trouble with walking in a triathlon or marathon vs running, GI distress, IBS or just feeling too tired to finish, you need to work on nutrition. These are usually not training related or being under prepared with training. These are symptoms of being under-trained with your nutrition. If you are a carb-burner, you will need more sugar when you train and race. Increase the sugar, you increase the likelihood you will have GI distress. Yes, you can train your body to take in more, but your overall nutrition might need adjustment along with race day nutrition so you can minimize the risks of GI distress.
The last phase is specific to Race Day. You need to train what you will eat the day before your event, the evening before and then what to eat for breakfast. You also need to practice your race day nutrition strategy so it is dialed in perfectly. You need to learn what your signs of dehydration are, how many calories you can take in or how little you can take in and still remain strong. This can be 2 months to dial it in perfectly.
When planning your race season, remember your nutrition requires planning, too. Use Winter months to convert from carb to fat burning. Spring to work on more fat burning and adjusting intake to increased training loads. The spring into summer is all about race day nutrition and training the race day plan until it is dialed in with recovery meals during the week, electrolyte adjustments for heat and humidity and finding out what works best for the pre-race dinner, breakfast and during racing fuel. Don't just plan your races, plan your nutrition, too! Joanna K Chodorowska, BA, NC, TPTH is a sports nutrition coach helping athletes improve their performance, reaction time, and faster recovery using real foods. Joanna provides her clients with realistic, real food options that fit into their busy lives. As an athlete herself, Joanna understands the performance needs of other athletes.
Among the sports nutrition coaching services which Joanna provides are Race Day Nutrition Strategy sessions and Nutrition Response Testing (NRT).
|
FOR SALE2011 Trek Lexa SL $800 Size 54 Located in Easley Contact Kim McKinney 864-915-4889   ********************************************************************************************************************************* 
|
|
|
|
|
