NOTE FROM THE COACH
Riding in the Rain - the truth about the matter

I have a secret to tell all of you; it might rain in your next race, it might pour during your Ironman but that doesn't mean it has to be the end of your race! Last year at Ironman Chattanooga training camp it rained ALL weekend. Yep, 170 miles of riding in 2 days, ALL in the rain. On day one I took my group to the side of the road and we talked about the rain and how to ride safely in it. Riding in the rain is actually kind of fun if you can relax enough but in order to do that you have to have experience riding in the rain. Just to be clear, I don't ever expect anyone to go out in the middle of a storm to ride but light summer rains are perfect to practice riding on wet roads. So next time it is drizzling and your options are missing a ride or riding the trainer do something to help yourself and get out there in the rain. Be careful though...you might just enjoy it! When it rains on race day, you will be the one with an advantage because you are experienced and you will be thankful you faced the wet roads in training.

Here are the simple things that are important when riding in the rain:
  • Stay off the painted lines in the road, they are much more slippery than the pavement.
  • Avoid puddles! You never know how deep they are!
  • Brake early when stopping at lights and stop signs because there is usually more oil on the road in these areas.
  • Slow down a little more going into turns - shift weight to your outside pedal.
  • Going downhill - just tap your brakes more frequently to make sure they are still catching, ride a little slower. Your breaks DO work when it is wet, no matter what the rumors are!
I hope that these tips help to keep you safe on your next OPPORTUNITY to ride in the rain!

  ~Coach Katie

From one of my favorite books The Art of Racing in the Rain:
" But a racer should not be afraid of rain; a racer should embrace the rain" 
July 16, 2015 - In This Issue:

See items below FOR SALE - Great deal on this little hydration system! 



Support our sponsors!

 This is a great picture of 2 athletes that you don't see out that often, 
Rebecca Whittington 
and Joanna Eubanks. They are the best of friends 
and do almost all of th
eir training together in the early morning hours and during any moment they 
can find between working and taking care of their families. They work hard in every aspect of life so that they can have that hard to find balance. Emerald City Bikes is owned by Joanna and her husband Sam. When you go in there they know your name and they genuinely wan
t to help you. They even follow up! Not only do they offer amazing customer service and sell Trek, but  they give back to community. So if you need a new bike or just some good support it is worth the short trip to Greenwood to see them! 

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
 

Swamp Rabbit Sprint Triathlon, Greenville, SC 7-11-15

Carol Brunson 1:13:40 - 2nd OA

Neil Waldrop 1:13:47 - 3rd AG

Kimberley Westbury 1:16:08 1st Masters Open and 4th OA

Brad Fraedrich 1:16:47

Jess White 1:18:56 - 1st AG & 11 MIN PR!!!

Jock White 1:20:22

Becky Arndt 1:21:03 - 2nd AG

Lisa Powell 1:21:34 - 1st AG

Abby Russel 1:24:39

Kim Parenti 1:26:39

Steve Erwin 1:26:42 - *7 MIN PR!!!
Kelly Danias 1:33:05

Terry O'Brien & Son Brody (10) 1:46:13 & Brody was 3rd AG!

Mary Biebel 1:46:51 - 2nd AG

Mike Ashworth 1:51:38 FIRST TRIATHLON! Congrats Mike!

 

Charleston Tri Series Sprint, Charleston, SC 7-12-15

Cal Sinkler 1:11:38 - 1st Masters

Jannette Finch 1:21:21

 

Xterra Half Marathon, Harbison, Columbia, SC 7-12-15

Elisha Byrne 2:01:44 1st AG, 4th OA and NEW NEGATIVE SPLIT CLUB MEMBER! Oh this course that was not easy to achieve!

 

RACING THIS WEEK

 

 

A Ride to Remember, Across SC, 7/17-19

Liz Blackwood

 

Thomas Creek Brewery 5K, Asheville, NC 7-17-15

Paul Zimmerman

 

Jacksonville Olympic Tri, FL 7-18-15

Bubba Gillis

 

Race to the Taps, Asheville, NC 7-18-15

James Ewing

 

Asheville Tri, NC 7-19-15

James Ewing

 

You Go Girl, Greenville, SC 7-19-15

Mary Biebel

 

ATHLETE OF THE WEEK

John Davidson


Goals:  Ironman Chattanooga, 2015

Years with Malone Coaching:  New!

Random Thoughts:  Excited to travel this journey to IM with the love of my life - Jenny Davidson.

Profession:  Tire Research Engineer, Michelin North America.

Originally From:  Cape Cod, Massachusetts

Currently live:  Greenville, SC






UPCOMING GROUP WORKOUTS & RACES
 (2 week overview)

July 20th 6:30 PM Group Open water swim 

 

July 21st 5:30 AM Group Track Workout from Caine Halter YMCA

 

July 23rd 6:00 Greenville Spinners TT (see below for more info.
 

Aug 3rd 6:30 PM Group Open water swim 

 

*It also seems that on Wednesdays there is an open water swim group at Lake Hartwell. Check the Greenville Area Triathlon Training Facebook Page for more open water swimming opportunities.

 

*If you have a group ride or would like to get a group ride together please let me know so that I can list it here.


 

Website Calendar for complete listing
Swamp Rabbit Sprint Tri

Kimberley running strong!               Carol had a great ride!

Becky (3rd) and Jess (1st) are having fun dominating their AG this year. Jess PR'd by 11 MIN over last year!

Mary on the Podium (below) & Neil too!

Becky Arndt & Chris Cresente                          Jock & Jess White

Lisa Powell winner her AG AGAIN!    Kelly Danias - Good to see that smile!






FOR SALE


PRICE DROP!
Another set of used wheels for sale. These are custom built 2009 Cafe Racer tubular race wheels 10 speed with a new 12/25 cassette included. Even though there is just a picture of the front wheel below - this is for a front and rear wheel as can be seen on the other picture of them on the bike. Asking $600, located in Greenville but can box them up and send them to you anywhere! Contact Nicole Ramsbey - nrluvs2dogs@yahoo.com or (864) 363-7647  

***********************************************************************************************************
Trek Fuel EX - If you have always wanted to try mountain biking here is your chance at a full suspension bike that allows you to lockout front and rear suspension if you are on a dirt road or are looking for more speed. Very  versatile  bike. Single owner. Bike has been in the garage more than on the trails. Located in Landrum, SC - Asking $875. Bike has always been professionally serviced. Size XL - will fit someone 6ft or taller. Contact Coach Katie @ 864-415-5804 or katie@malonecoaching.net


********************************************************************
 
PRICE DROP $1950!
2009 Specialized Transition Pro...54cm Like New Condition...$2400 ( BicycleBlueBook.com  Value). MSRP New $5500 Mavic Cosmic Carbone wheels w new Continental Tires...SRAM Red/Force 20-speed drivetrain/components. Specialized Pro carbon crankset.  
Contact Kyle Cassas at kcassas@hotmail.com

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

SMALL FRAME Specialized Transition for Sale
Entry level tri bike - ridden maybe 15 times, that he bought for his son. This bike would fit a woman in the 5'2" and under range or child.

All Shimano and Easton Components, 700 wheels (standard) - 3 years old $600

Located in Greenville area
Please contact John directly at 864-630-3014 or  soupbone1993@yahoo.com



******************************************************
Speedfill with computer mount used once with water. $50 contact coach Katie@malonecoaching.net




NUTRITION
      



DISCOUNT CODE: malonecoaching
SWIM

Upstate Splash
When:  Saturday August 29, 2015

Where: Lake Jocassee Salem, South Carolina



Lake Jocassee is a 7,500-acre, 300-foot deep reservoir located in northwest South Carolina created by the state in partnership with Duke Power in 1973. The lake is commonly known for the clean and cold Appalachian mountain rivers that feed the lake to keep its waters cool and clear year-round. The Jocassee Dam, which forms the lake, is 385 feet high and 1,750 feet long. The lake is home to Devils Fork State Park.

Course: 1.2 mile and 2.4 mile options

The event will start at Devils Fork State Park. The course will be an out and back course for both the 1.2 and 2.4 mile swim. Buoys will mark the course and kayaks and boats will be on the course.

Time:
9:00 am event start

Registration Cost:
$50.00
Early registration until August 1, 2015:
$40.00

*************************************************************************************************************
MALONE COACHING COACHED OPEN WATER SWIMS
 



OPEN WATER SWIM SCHEDULE:
July 20  
Aug 3
Aug 17
Aug 31
Sept 14
Sept 28
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!


 


Address:
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
---
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.

 

BIKE
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.





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

RUNNING DEPARTMENT 
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/ 

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



"But a racer should not be afraid of rain; a racer should embrace the rain"                                      
From the book The Art of Racing in the Rain