The new and improved 2016 newsletter that you can read on your phone. Filled with a little motivation, things to do, team news and pictures and of course who is racing and how they did!



 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)

Note from the coach
The many phases of becoming an Ironman...

You register for the race.
You realized you just spent half your savings on the entry fee.
It doesn't matter, this will be EPIC!
6 months before your Ironman you are super excited to start training.
5 months out you have started training and you are already exhausted. You wonder how are you going to make it 4 more months or exactly xxdays?
4 months out and you are starving, you can't go more than 2 hours without a meal.
3 months out your friends are sick of hearing about your Ironman, your long rides are turning into the real deal. You look at the schedule only to realize that those workouts are going to take you ALL DAY to complete. 
2 months out you begin to question yourself,  your coach, your friends, your life, your job none of it seems right and you are now HUNGRY & EXHAUSTED!
6 weeks out and you have turned into an Ironzilla (the equivalent of Bridezilla) Unfortunately, everyone but you realizes this, but they don't get what is wrong with you unless they too have been through it.
5 weeks out you are sure you can't do this, you realize you can't defer your entry unless you have the extra insurance or a broken leg. Mmm a broken leg...
4 weeks out you decide to get new race wheels because that will help you, for sure, they will make all the difference.
3 weeks out; doesn't taper mean just do nothing? You are sick of training. You take 3 days completely off and vow to never do another triathlon.
2 weeks out you are at the bike shop freaking out about the rubbing noise your bike is making because you haven't done any maintenance on it for the last 6 months. Your trusty mechanic informs you that you need an extra $500 worth of work on your bike and it will take 3 days to complete. This turns you back into Ironzilla.
1 week out you are trying to channel your inner calm and figure out how to cram all your race stuff, nutrition, and bike into bags and/or a bike box. Why is packing so complicated?
2-3 day out you arrive at the race site and realize that all Ironman athletes look like fitness models. Where are the "real" people that do these things?
1 day out you are in line for the bike tech AGAIN! You are so wound up you are shaking. You can't ride 112 miles with your brake rubbing!!!
Race day - all of a sudden NOTHING else matters, you line up and you ARE ready and you are HAPPY and the energy is electric. This is why people do this. You will hit your HIGHEST HIGHS and LOWEST LOWS all within the same day, you will be stronger than you ever thought possible and you will cross that line and be an Ironman!

The day after...you sign up for the next year and that is how the cycle begins again!

Coach Katie

(Thanks to Kimberley Westbury for the graphics)
JUICE PLUS+ IS FOR YOU! 
Change Directions at the track!

Normally everyone runs the same direction at the track but when you do track work often and your track workouts are longer it is a really good idea to change directions either for your warm-up and cool down or just in the middle of your workout. Your body will thank you and you will possibly avoid nagging little injuries. 


2016 Asheville Triathlon & Kids' Splash N Dash Returns to Gashes Park
 
Asheville, NC : What an amazing way to have fun in the summer with the whole family by participating on July 17 th , 2016 in the Asheville Triathlon & Kids' Splash N Dash. iDaph events and Right on Time Productions have united again to bring this popular fast & fun sprint triathlon to Asheville, NC! The race consists of a beautiful outdoor pool swim in a 50-meter pool, rolling bike course and a flat and fast run course which is super event for every level of triathlete, from novice to elites. Novice + Beginner triathletes love this race! The pool swim is great for new swimmers & the run is a flat, 'easy' course to navigate. Elite athletes - get ready for a PR! This race is fast and is a huge hit among local elites.
We're also proud to host a kid's Splash N' Dash event the same day as the adult triathlon! Kids will jump in the pool and start their swim as soon as all adults are out of the pool. The Asheville Kid's Splash N' Dash is designed to introduce youth to multi-sport events and promote an active, healthy lifestyle.  

Location - Asheville Recreation Park, 65 Gashes Creek Road Asheville, NC 28805

Course Information - The event will begin with a 400-meter outdoor swim in the Asheville Rec Park pool, with the first swimmers hitting the water. After the 400-meter swim, athletes will exit the pool and quickly enter the transition area to prep for the bike stage. The 11.6-mile bike course will feature some rolling and challenging hills and some flat roads, turning into rolling landscape before returning to the Rec Park for a very fast run. ( The   roads for this ride will be open to the public so all participants are urged to be alert to traffic).  The run is an out and back style course and is one of the flattest 5k's you will find in the area. Runners had better work on their running form, even if for no other reason than to look spectacular in race photos as they blaze through the finish line claiming new PRs!

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! 

Baring it all - Do NOT wear underwear with your bike shorts!!!

While the idea of cycling without underwear may seem strange and foreign at first, most serious cyclists "go commando" while in the saddle. This is to help avoid the rubbing and irritation that can come from unfortunately placed underwear seams. In fact, most bike shorts have padding and use fabric to wick sweat and moisture away from your body, negating the need to wear underwear. By choosing the right type of shorts and accessories, you can feel more comfortable about going bare when you're cycling.
Going sans undies is the clear choice for cyclists who plan to ride more than two hours at a time. As you ride, the saddle can cause chafing and discomfort when you wear your regular underwear with cycling shorts. What's more, the best cycling shorts fit tight to the body, which could cause digging-in to occur when you wear them with underwear. You'll find that bike shorts often have inserts that conform to the body like underwear and allow your skin to breathe.
LOOK FOR A SPECIAL DISCOUNT CODE IN YOUR E-MAIL FOR JUNE & JULY SAVINGS!

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? 
Juice Plus+ helps you get the nutrients you need...

This time of year we all crave more  cold foods than hot.  One incredible "cold" food is the protein shake by Juice Plus.  There is no more delicious protein powder than the Juice Plus  Complete protein powder  and there is no other protein powder that is NSF certified  and used in a published medical study (MD Anderson Cancer Center study)! It's called COMPLETE for a reason - the proteins used in the powder received the highest rating possible of PDCAAS (Protein Digestibility Corrected Amino Acid Score) of 1.  This is the method of evaluating the protein quality based on both the amino acid requirements of humans and their ability to digest it.  


There are so many ways to use the JP protein shake powder: protein shakes, protein bowls, pancakes, protein bars, etc.   Here are some fun recipes.  There are a lot more where those came from so let me know if you want more recipes or if you need to order some JP protein powder or click Here is my website.  Scroll down to choose the Chocolate, Vanilla, or variety pack (with both flavors).
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!


Sign up HERE!


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

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:
July 28th
August 18th

For more info. click HERE!

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!
Race to the Head of the Class 5K & 10K
December 3rd, 2016 - Tryon, NC

Tryon is going to be known as the town that serves up the best breakfast after a race! Fellow Malone Coaching athlete Paul Zimmerman is in charge of making this race happen so please come out and support his efforts to raise money for his home church scholarship fund.

Race to the Head of the Class Registration







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.

*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.

Check out the ROAD ID App. on your phone
 Downloads for free!
Results...

June 11th Greenwood Triathlon Olympic Distance, SC
John Miles 2:20 6th OA & 2nd AG
Adam Fisher 2:31 - 1st AG
Julie Ramirez - 2:33 - 2nd OA & 1st AG *Good to see her back racing!
Brandon Abbott 2:36 - 2nd AG
Phil North - 2:41
Brad Fraedrich - 2:42 - 3rd Masters Open
John Davidson - 2:45
Abby Russell - 2:49 - 4th OA & 1st AG
Nicole Ramsbey - 2:51 - 7th OA & 2nd AG
Melissa Ludwig - 2:53 - 11th OA
Lisa Powell - 2:58 - 1st AG
Chris Schwendimann - 3:09
Kelly Danias - 3:11
Karen Bailey - 3:15  2nd AG
Jamie Golden - 3:29
Nicole & Abby on the podium
John miles sporting the MC shirt. He is having one heck of a year thus far!
Brad gets on the podium even after racing a half IM the week before!
 
June 12th Escape from Alcatraz, CA
Michael Vaccaro - 3:01
Joanna Eubanks - 3:22 - 9th AG
Michael on the run at the Escape from Alcatraz

 
June 18th Enka Sprint at Biltmore Lake
Cal Sinkler - 1:44 - 6th OA & 1st AG
Jannette Finch - 2:03 PR!
Josh Kendrick - 2:32
 
June 19th James Island Sprint, SC
Rachel Crunk - 1:06 3rd OA


Who is RACING...
 
June 24-29 Bike VA
Lisa Powell
 
June 25th  Tri the Midlands
Melanie Pfeiffer
Evan Shealy
Brandon Abbott
Ilia Owens
David Schaffer
Will Fowler
 
June 25th Hartwell Oly, GA
Jess White
Phil North
 
June 26th Chattanooga Riverfront Tri, TN
Madyson Coggins
Katherine Coggins
 
June 26th Bozeman Oly Tri, MT
Kristen Nichols


*DISCLAIMER - this list is simply made by me as I am going through working on schedules. There are often accidental mistakes and/or omissions. If you see something that is not correct please let me know immediately. Thank you for your understanding!

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.




Swim

Open  Water Swim Dates

Address:
My Boathouse at Lake Lanier 
2004 East Lakeshore Dr.
Landrum, SC 29356
July 11, 18
Aug 8, 22, 29
Sept 12, 19


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!

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:

CO-MALONE








Bike

Greenville Spinners TT Series! This is a great way to have some fun and get a great workout in. 


DATES:
July 28th
August 18th








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.



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. 

Contact Kimberley Westbury about the wheels below: 
[email protected] or (864) 201-6700

PRICE REDUCED!
2014 HED H3D FRONT Carbon Tubular 10-Speed Road Wheel with TUFO 700 Tubular Tire (S3 Lite, Blue Tread Black Sidewall )
  $650
note: purchased wheel & tire brand new & have ridden 1-time.

2012 ZIPP 1080 Carbon Tubular 10-Speed REAR Road Wheel with  TUFO 700 Tubular Tire (S3 Lite, Blue Tread Black Sidewall)
note: tire purchased brand new & ridden just 1-time.
$550








________________________________________________________

EVERYTHING in this next section is from Steve Erwin. 

Please contact him directly at [email protected] 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 OBRO)

Vision Trimax Clip-on R-Bend Aerobars / Carbon with mounting hardware (never used) - current list: $280 (asking $200 OBRO)

Louis Garneau Vortice Bike Racing Gloves (used approx. half dozen times) - Size L - current list: $40 (asking $10)

Free to a good home (just pay shipping if I need to ship):

XLAB Stealth Pocket 100 (strap onto top bar) Bike Nutrition Pouch  (originally $25)





















-----------------------------------------------------------------
OLDER ITEMS

Item #2 Vortex 4 Full Wetsuit, Men's size small, 
Never worn -$100. Lo cated in Charlotte, NC Contact Michael Vaccaro, [email protected]

Item #3 XTerra Vendetta long sleeve Women's Large. Make Mary an offer! Located in Greenville. Contact Mary Biebel [email protected]

Item #4 Blue Seventy sleeveless Women's Medium Large Make Mary an offer! Located in Greenville. Contact Mary Biebel [email protected]

Item #5 Zoot Women's Small - worn 1x. Located in Greenville. Make Christina an offer. [email protected] or 864-201-3443

Item #6 Zoot Men's Large - worn a few times. Located in Greenville. Make Christina an offer!  [email protected] or 864-201-3443

Item #7 Race Wheels (10 Speed) Asking $450 OBO. Located in Greenville
Contact Nicole Ramsbey [email protected]

Item #8 Bike Shoes worn 1 season. Asking $75 OBO Located in Greenville. Contact Nicole Ramsbey.

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 [email protected]

Item #12 Compact Crank Set 50/34 - crank length 170. Located in Greenville. Asking $175 OBO Contact Kim Parenti [email protected]








Katie Malone| Malone Coaching |864-415-5804 | k[email protected] | Malonecoaching.net
STAY CONNECTED: