Think Slow - Race Fast
When thinking about some of the traits that have helped me with my racing over the years one predominant thought comes to mind and that is that I always slow down my thinking in order to speed up my racing. This might sound strange because on a normal day to day basis my mind is always racing and my actions can't keep up with my thoughts but on race day I take care to reverse this process. Let me explain in depth what I mean. I am a natural extrovert but when race day comes I take time to quiet my mind and my mouth! In the morning before the race ever begins I find a sense of peace during the scurry to prepare to race. I consciously put myself in a state of calm and control. I really love to race, it makes me happy and in this I find time for myself. The beauty of racing is that during the time you are racing NOTHING else matters. This gives me the freedom to eliminate everything else from my mind and make space for important race thoughts. During a race I have a pretty specific set of re-occuring thoughts that I have practiced over the years. During the swim I really focus on my breathing, my stroke technique and my body position. I think calming thoughts, I watch for feet to go by that I can draft off. I break the swim up in to small bits; buoy to buoy. Towards the end of my swim I start thinking about taking my wetsuit off, and getting through transition as quickly as possible...helmet on and buckled, shoes, sunglasses...repeat helmet on and buckled, shoes, sunglasses.
The beauty of racing to me is that it is SIMPLE. Don't make it complicated in your mind. Keep your mind in the moment.
Onto the bike my breathing is always a little out of control but I don't let this fact upset me, it is part of racing so it is actually welcomed. Once on the bike, clipped in and adjusted that is when the "feeding" begins. Besides looking at cadence and heart rate on the bike this is the most important time to take in nutrition. My mind is focused on fueling, then checking cadence, then checking HR, then adjusting position if needed for more power. Once I have covered that all, I start over again. The more I keep it calm and simple on the bike focused on the things that matter, the better the race will go. This happens to work for everyone. It is just that many people get caught up in the race or worry who is passing them or that someone is drafting. Honestly those are not things I concern myself with at all because they are all out of my control.
When you are in a calm place mentally little things that happen on the course will not alter your race, because you do not allow them to.
As I near transition I always tell myself how excited I am to run. I can't wait to get off the bike and run a little 5K, 10K, Half Marathon or Marathon! I know it sounds ridiculous but by the time I get to the run I really AM excited about it. The last few miles of the bike I really take care to get the last bit of liquid nutrition down and make sure cadence remains reasonably high and I think through my transition - helmet off, shoes off, run shoes on, grab visor, race number, fuel and GO! I repeat this process and visualize it. During the 30-45 second transition I take care to complete each task focused only on each part but not rushed, although I am certainly going as fast as I can. Mentally I am moving in slow motion so that I don't forget important steps.
Out onto the run the first half mile is often not comfortable but I don't let that get to me. I focus on breathing deep and calming myself, relaxing my upper body and using my arms, checking heart rate and pacing and doing an overall "body check" and by this I mean I am asking myself how I feel. If there is a chance of cramping I make sure to start taking some Base Salt early on, I might alter my stride from shorter to longer for a few steps just to help change the muscles I am using. I constantly remind myself to stand up, lean forward (proud chest) and use my arms. Last but not least I try to put a smile on my face.
Smiling actually has proven relaxation effects. It reduces stress and anxiety and releases endorphins, not to mention the fact that it is contagious! You have so much to be happy about by the time you reach the run portion of any triathlon so I challenge all of you to SMILE during your next race!
As you mentally prepare for your next big race spend some time really visualizing your race in the week or weeks before. By this I mean the seeing the details, not just the cheering crowd at the finish! Make plans in your mind, a perfect race day movie with yourself as the star moving swiftly from one sport to the next with little to no thought to everyone else. In my movie the only sound would be my heart thumping, my breathing, my bike changing gears, the patter of my feet touching the ground. It is important to incorporate as many senses as you can into this race day preview. The beauty of doing an exercise like this is that with each race you can edit your film, the more experience you get, the better editing you can do.
The athletes with the best FOCUS tend to perform the best on race day, this little exercise will allow you to start to teach yourself the fine art of race focus.
You might have noticed the tag line for Malone Coaching is FORM.FOCUS.FIRST. That is much more than just a cute play on words, they are my fundamental beliefs for training and racing!
Coach Katie
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TREK DEALER
I place a lot of value on customer service and I love my Trek Speed Concept so when you can get the best of both worlds at one bike shop that is where you go! Fellow team-mate Joanna Eubanks and her husband Sam run this family friendly store in Greenwood. Store manager Derek Kidd knows his stuff and even follows up on every little detail. In case you couldn't tell I think the world of these guys so I am proud to have them on our kits again for 2016!
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Visors FOR SALE!
We have some pretty awesome new visors in that are for sale! The price is
$26.50 if you want me to mail yours to you please include and extra
$3.50 for shipping
for a
total of $30
.
I can have it in the mail to you on Monday!
Make checks out to Malone Coaching and mail to:
790 Greenwood Rd
Landrum SC 29356
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Power Couple!
This couple deserves note this week not just because their wedding day is nearing but because of what they continue to accomplish. This year Becky made it her quest to qualify for Boston in just her 2nd marathon ever. Yes, she executed the plan and will be racing in Boston in 2017. This meant that Chris needed a BQ too but since he is focused on Ultra racing this was going to be a big change in pace literally and figuratively! After months of following a pretty simple plan but nailing the consistency and quality he not only qualified but set a PR at the same time! Impressive to say the least. The week before Becky was feeling a little drained, but listened to her body and took a few days of rest and came back to have a PR race at Lake Murray with her fastest bike split ever and the 2nd fastest run of the day. Most couples would struggle to do this without wedding planning, but these two set an example to us all. CONGRATS to you both on your accomplishments AND on your big day coming up!
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Many of you have received this product in the mail and some of you will be getting yours from me soon. In return for their generous sponsorship Mg12 wants to hear what you think of their product. Please use the products like this:
Recommended usage:
Sport Roll-on
-2X a day Morning and Night and or before and after a workout.- Always use oil first (rollon) than the balm (cream).
Sport Balm -2X a day Morning and Night and or before and after a wrokout.- Apply to any areas that are sore, swollen, achy or painful.
These products are Topical only
Salt Baths
- 1 cup in a full bath for a 30-45 min soak 3X a week or after a hard workout.
MG12 Can this help you?
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Juice Plus+ helps you get the nutrients you need...
As most of you know I have been really making an effort to plan meals and eat better, but one thing I have not shared is the fact that I started taking Juice Plus vitamins too. I just realized I was not able to physically eat all the fruits and veggies recommend per day. Normally, I hate taking vitamins because I don't swallow horse sized pills well, but these come in a gummy version that tastes great, so now for 4 months I have been regular about taking them. I have been sic
k a lot less, even with a toddler in the house and in general I feel better than I have in a long time. The older we get the more important it is to take a multivitamin. Since this is a product I believe in and I feel has a lot to offer I am going to start selling them. Here is the website if you want to look into the clinical research (it is all there). Here is my website.
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Tryon Half Marathon NOV 12th 2016
While it might be known for the flat course and the dirt road, this race is really becoming famous for the breakfast afterwards. There is just no race around that can compete with this!
Oh and did I mention that Malone Coaching gets a $5 discount? Use the code TRC
T
ryon Half Marathon Info. Click
HERE!
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Fabulous 4th Bike Tour
Make room on your calendar for a great local bike tour held in the morning of the 4th of July (This year on a Monday). That way you can get a good ride in on Saturday AND on Monday! This ride is always well supported and they feed you a great lunch. Do you see a trend with events held in Tryon? There is always good food involved. Rides like this allow riders to get in a long workout without the worry of being out on the road alone. All the funds raised go to a good cause as well - so you get your workout in AND you help those less fortunate at the same time. It doesn't get much better than that!
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Super Stylist Tip:
Hair can turn green from chlorine building up on the hair shaft. Paul Mitchell's Shampoo 3 helps prevents the dreaded swimmers' "chlorine green". This clarifying shampoo deeply cleanses and removes chlorine and impurities like iron and minerals from the hair. While it removes dulling build-up, it also strengthens strands and minimizes future build-up. There's a range of sizes, one for your tri bag and one for the shower. Team Malone members receive 20% Off All Retail Products at Supercuts as well as $3 Off Adult Haircuts and $2 Off Kids Cuts. To find a salon near you go to
www.Supercuts.com
*Offer good at Mary's 7 Supercuts (does not include 2 Supercuts on Woodruff)
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Greenville Spinners TT Series!
Brought to you by the Greenville Spinners Bicycle Club and the GHS Every Woman Cycling Team, the 2016 Greenville Spinners Summer Time Trial Series will return with the first event in the series on Thursday, May 12th.
DATES:
May 12th - DONE!
June 9th
July 28th
August 18th
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We are now CLUB Malone Coaching!
Thanks to new requirements for USAT Coaches Malone Coaching had to become a CLUB!
What does this new "club" mean for you? It means we have insurance for all of our group rides and swims.
All members MUST be CURRENT USAT MEMBERS and you
MUST SIGN A WAIVER before group workouts.
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*Follow us on the Malone Coaching Super Secret Facebook Group!
If you are not on it please let me know and I can add you. This allows you to easily communicate with fellow athletes.
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Check out the ROAD ID App. on your phone
Downloads for free!
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All in your head...
Because I am fascinated by all the things that our minds can do I think it is important to constantly work on this aspect of training. What I have found is that over the years while my body might not be as willing my mind is stronger than ever. I course I account this to my "study" of all things in my head, but in all seriousness this is not an area to overlook.
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Results...
April 29th - May 1st Masters Nationals (Swimming), Greensboro, NC
Doug Byrne - 2:08 for the 200 Backstroke = STATE RECORD!
April 30th Rose Festival Road Race 5K , Orangeburg, SC
Leslie Chaplin - 40 min! First race back at it!
April 30th Rock-n-Roll Half Marathon, Nashville, TN
Lindsay Walker - 2:11
April 30th Wheels for Meals Bike Ride, Greenville, SC
Steph Hance
Manny Cintron
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| Manny really is eating ice cream on his bike! |
April 30th Ft. Yargo XTERRA, GA
Jess White - 1:56 2nd AG & 6th OA
May 1st Huntersville Sprint, NC
Michael Vaccaro 1:10 1st AG & 12th OA!
May 1st Lake Murray Sprint, Columbia, SC
Will Fowler 1:22 2nd AG & 10th OA
Will Wood 1:27 2nd AG
Becky Arndt 1:31 - 1st AG & 7th OA - 2nd fastest run of the day!
Elisha Byrne 1:32:09
Abby Russell 1:32 - 1st AG
Beth Mullikin 1:32 - 2nd AG
Lisa Powell 1:34 - 1st AG
Ilia Owens 1:34:52 - 3rd AG
Steph Hance 1:42 - 2nd AG
Kelly Danias 1:44
Lauren Siddens 1:47
John Siddens 1:10:55 Aqua Bike 4th
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| Will Wood & Will Fowler exit the water together |
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| Steph Hance on the podium the day after doing the Wheels for Meals Ride! |
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| Becky pulls off a PR performance and Ilia joins her on the podium! |
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| Elisha on the podium! |
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Abby jumps into the race after little bike training and NAILS it! Sometimes less IS more! |
May 7th Revel Marathon, Mt Charleston, NV
Chris Cresente - 3:09! PR and Boston Qualified! CONGRATS!
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| Chris gets his BQ so that he can join soon to be wife Becky there in 2017! |
Who is RACING...
May 14th Clemson XTERRA, SC
Jess White
May 14th May Fest 5K, Spartanburg, SC
Erica Melton
May 14th Jekyll Island Oly, GA
Steve Erwin
May 15th Kiwanis 15K, Asheville, NC
Steph Hance
May 16th Assault on Mt. Mitchell, Spartanburg, SC
Juane Wyrtch
May 15th Columbia Duathlon, MD
Mark Walter
May 21st Forest Freak 50K, Greenville, SC
Laura Haupfear
May 22nd 36 N Triathon, NC
Josh Kendrick
May 22nd James Island Sprint, SC
Rachel Crunk
May 22nd Chattanooga 70.3
Michael Vaccaro
Heidi Ewing
May 22nd Mountains 2 Main Street Half Ironman, Greenville, SC
Will Fowler
Ilia Owens
Nancy McDougald
Brad Fraedrich
Beth Mullikin
Bob Boyle
Adam Fisher
Doug Byrne
Elisha Byrne
Steph Hance
Kitt Zuk
Chris Zuk
Lindsay Walker
Cal Sinkler
Jannette Finch
Lauren Siddens
John Siddens - Aqua Bike
Nicole Ramsbey
Kim Parenti
John Miles
Lisa Powell
Joanna Eubanks
Jess White - Relay (Swim & Run)
John Davidson
May 22nd Mountains 2 Main Street HALF MARATHON, Greenville, SC
Melanie Pfeiffer
Evan Shealy
Paul Zimmerman
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Nutrition
My favorite sports drink is Infinit, but I also LOVE their MUD recovery drink mix. It is my treat after a long workout. Our team gets discounts on all of their products just use the discount code malonecoaching.
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Swim
Open
Water Swim Dates
Address:
My Boathouse at Lake Lanier
2004 East Lakeshore Dr.
Landrum, SC 29356
May 16
June 6, 20
July 11, 18
Aug 8, 22, 29
Sept 12, 19
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Open water swims will start 6:30 PM sharp...in the water! That means you need to arrive a little earlier to allow time to squeeze into your wetsuits.
As always we will have kayak support.
(If you know someone who would like to be kayak support please let me know - as we get larger groups in the warmer months I need help)
*If you wish to bring friends who are not MC athletes they must be USAT members. Please check with me first. Due to changes in coverage we are now considered a "club" and must change procedures in order to maintain current insurance.
ALL SWIMMERS MUST SIGN A LIABILITY WAIVER
If there is interest we will grab dinner at El Sureno afterwards.
*Cell phones generally do not work at the lake so if you get lost please text since that usually will still go through.
***********************************************
All open water swims start promptly at 6:30 PM and are held on Monday nights because that is when there is the least boat traffic on the lake. The open water swims are workouts, not just swimming and they are fun - so don't miss out! These give us 6 MONTHS of quality time in open water!
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Xterra Deals
Every week I will share some awesome deals with you from Xterra. The code to use to get your discount is always going to be:
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Bike
Greenville Spinners TT Series! This is a great way to have some fun and get a great workout in.
DATES:
May 12th - DONE
June 9th
July 28th
August 18th
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Run
We need old running shoes! Team member Lisa Powell is collecting shoes for migrant workers (you know the people who pick all the fruits and vegetables we eat) and they desperately need old running shoes. Especially smaller sizes but we will take everything. Please TIE THEM TOGETHER and give them to me. I will start collecting NOW and collect all the way through MAY!
If you live in Columbia and know Lisa you may give directly to her.
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For Sale
I like to share bikes and items that we have for sale here first. It is a great way to recycle items. Please let me know if you have anything you would like for me to post here.
EVERYTHING in this next section is from Steve Erwin.
Please contact him directly at cserwin29212@yahoo.com or (864) 723-5180.
*If I have to ship, I will just add that in.
fizik Tritone Carbon Braided Tri Saddle w/back bottle mount and hardware (never used) - current list: $300+ (asking $215)
Vision Trimax Clip-on R-Bend Aerobars / Carbon with mounting hardware (never used) - current list: $280 (asking $200)
Louis Garneau Aero Helmet w/ flip up/down visor - Size M (used twice) - current list: $125 (asking $75) - Seems to be a hot item - SOLD
HED. C2 (w/60mm Carbon aero) 700c x 23mm Clincher Front Race Wheel - similar current list: $200 (asking $60) SOLD
XLAB BTA (between the arms) Torpedo 100 (bike hydration) - provided
with new tubing and new bite valve both still in packaging - current list $80 (asking $40)
Speedfil F2 Frame Hydration System - current list: $60 (asking $30)
Louis Garneau Vortice Bike Racing Gloves (used approx. half dozen times) - Size L - current list: $40 (asking $10)
Speedo Vanquisher 2.0 Competition Swim Goggles (never used / original packaging) - current list: $20 (asking $10) SOLD
Free to a good home (just pay shipping if I need to ship):
Fuelbelt 2-Bottle Hydration Belt w/ Nutrition Pouch (originally $30)
XLAB Stealth Pocket 200 (bolt onto top bar) Bike Nutrition Pouch
(originally $30)
XLAB Stealth Pocket 100 (strap onto top bar) Bike Nutrition Pouch
(originally $25)
Bontranger Bike Computer with Aerobar Mounting Kit - Has been re-homed
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OLDER ITEMS
Item #2
Vortex 4 Full Wetsuit, Men's size small,
Never worn -$100. Lo
cated in Charlotte, NC Contact Michael Vaccaro, mvaccaro1974@yahoo.com
Item #3 XTerra Vendetta long sleeve Women's Large. Make Mary an offer! Located in Greenville. Contact Mary Biebel marybiebel@gmail.com
Item #4 Blue Seventy sleeveless Women's Medium Large Make Mary an offer! Located in Greenville. Contact Mary Biebel marybiebel@gmail.com
Item #5 Zoot Women's Small - worn 1x. Located in Greenville. Make Christina an offer. cmaddox@headstrongusa.com or 864-201-3443
Item #6 Zoot Men's Large - worn a few times. Located in Greenville. Make Christina an offer!
cmaddox@headstrongusa.com or 864-201-3443
Item #7 Race Wheels (10 Speed) Asking $450 OBO. Located in Greenville
Contact Nicole Ramsbey nrluvs2dogs@yahoo.com
Item #8 Bike Shoes worn 1 season. Asking $75 OBO Located in Greenville. Contact Nicole Ramsbey.
nrluvs2dogs@yahoo.com
Item #11 Old School Aluminum Cervelo (picture below) Size 58? He is 5'11" 700 size wheels. Asking $400 OBO Located in Greenville area Contact Bill Tumblin
tumblinw@gmail.com
Item #12 Compact Crank Set 50/34 - crank length 170. Located in Greenville. Asking $175 OBO Contact Kim Parenti kimberlita1278@yahoo.com
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