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
Beat the heat before it beats you!

If there is one thing I have seen a lot of in training logs over the past few months is how the heat, humidity and air quality are effecting your workouts. I certainly understand that not everyone has the opportunity to work out early in the morning when it is cooler or some of you live in places like Charleston or Florida where even in the morning the heat and humidity is terrible so here are some of my tips or taking on the heat and making the best of it.

The famous "Energy Lab" section of the Ironman course in Hawaii. Here you can actually SEE the heat!

  1. When possible schedule HARD workouts to be done either in a shady area AND during the coolest part of the day. Yes, sometimes this means getting up earlier on the weekend than during the week but it will allow your body to slowly ease into the heat of the day which is a much more gentle way of allowing your body to adapt.
  2. Use the treadmill or the trainer when you have to. While I am certainly NOT an advocate of running on the treadmill or using the trainer during nice weather, if you are forced to do big workouts during lunch or at 5PM when it is so hot out that you feel like you are wilting this will allow you a much better quality workout indoors.
  3. If you must run in the heat - alter your route to include shady sections, look for trails or grass to run on to get you off the hot pavement or concrete. Who cares that you can't do the loop you always do. Keeping your core body temperature lower is going to do you more good in the long run.
  4. If you are a smaller person chances are that the heat will affect you slightly less than a larger person. Bigger people have more surface area to absorb the heat which is part of the reason many women tend to do well in hot conditions and men don't. This is not just in your head. This is, of course, a generalization since there are plenty of small women I know who have a hard time with heat too.
  5. ADJUST your expectations when running on a hot day. Your HR is going to shoot up and your pace is going to slow you down. For every 5 degree rise in temperature over 60 degrees can slow you 20-30 seconds per mile. Don't fight it, just slow down
  6. CARRY WATER - use this to sip from AND pour it over your head. I do not recommend ice cold water but rather cool water. This works on the bike AND the run! Keep yourself cool BEFORE your body temperature hits a new record high!
  7. If you have a longer workout have a cooler with little towels soaked in ice water to drape over your head, neck and shoulders or even a white t-shirt to keep the sun off your skin.
  8. WEAR Sunscreen - there is nothing that will make you feel worse on a hot day than to have your skin literally burning. Make it a habit to spray yourself down before walking out of the house for your workout.
  9. While a swim workout certainly does not replace running you can always do DEEP WATER RUNNING occasionally to maintain fitness. As long as you use proper technique it can give you a great alternative workout and not stress your body with the typical heat exhaustion you can experience from a run in 100 degree weather! *Take a friend with you, it is much more fun that way!
  10. Use common sense! If you have done hard workouts in the heat 3-4 days in a row and have not kept up with your hydration and feel fatigued you need to give your body a break. No, you don't get to skip your workout but you have to use the treadmill, shady trails, or deep water running alternatives so you don't dig yourself into a hole you can't get out of. I know we all like to do what is on the schedule but some days it is just better to be smart!
Coach Katie

JUICE PLUS+ IS FOR YOU! 
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! 

Changing of the  guard...

This photo is from the Clemson race last weekend but for once this picture does NOT tell the full story. I am smiling because my goal for this race was to simply push myself a little bit. I have been racing here since 1998 when I was no where near even standing on the age group podium. Years later (after a lot of coaching) I was able to pull off an overall win so I feel like my life in triathlon has come full circle at this race. My goal now is to share my knowledge so that the next generation can take over the podium. I will always love racing and pushing myself but what is even better is to see people I have guided become better, faster, stronger athletes than I ever was. This picture is the future of our sport. Madyson and her sister Katherine have been working hard the past 6 weeks, hitting all the workouts I give them. They might be college students but they are dedicated and disciplined athletes. I think that their training is already paying off. Although Madyson is behind me in the picture that is only because she started in the wave behind me. She beat me by a cool THREE MINUTES and her sister Katherine was coming for me too! Thank you ladies for trusting the plan, working so hard and being simply fun to be around! I can't wait to see what your future in this sport holds!
Katherine took 2nd University Female
and Madyson took the win.

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).
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 24-29 Bike VA
Lisa Powell
 
June 25th  Tri the Midlands
Will Fowler 1:09 2nd AG
Brandon Abbott 1:10 3rd AG
David Schaffer 1:16
Ilia Owens 1:19 7th OA & 2nd AG
Evan Shealy 1:22 1st AG

Evan racing with the adults and schooling everyone in the transitions and on the run!

 
June 25th Hartwell Oly, GA
Phil North 2:31 1st AG
Jess White   2:34  3rd OA
 


June 26th Chattanooga Waterfront Tri, TN
Madyson Coggins 2:33 1st AG & 6th OA - Southeast Regional Champion
Katherine Coggins 2:45 4th AG
 
June 26th Bozeman Oly Tri, MT
Kristen Nichols 2:29 - 2nd OA
 
July 4th Red White & Blue Shoes 5K
Phil North 23:14
Karen Bailey 27:32 3rd Masters
Mary Biebel  28:07 2nd AG
Roy Lemmons 36:36

Mary Biebel on the podium again!

 
July 4th Fab 4th Bike Tour, Tryon, NC
Jess White
Jock White
Katie Malone
Liz Blackwood
Steph Hance
Erica Melton
Beth Mullikin
 
July 9th Xterra Whitewater Tri, Charlotte NC
Michael Vaccaro  3:43
 
 
July 9th Clemson Sprint, SC
John Miles 1:05- 2nd AG
Madyson Coggins 1:07 2nd OA & 1st University Female
Katie Malone 1:10 3rd OA & 2nd Open
Brad Fraedrich 1:10 2nd Masters Open
Katherine Coggins 1:11 5th OA & 2nd University Female
Jess White 1:11 6th OA & 1st AG
Jock White 1:13 3rd AG
Nicole Ramsbey 1:14 8th OA & 1st AG
Beth Mullikin 1:14 11th OA & 1st AG
Brandon Abbott 1:15 (even with being sick all week)
Will Wood 1:16
Melissa Ludwig 1:18 2nd AG
Steve Erwin 1:23
Kim Parenti 1:23 3rd AG
Steph Hance 1:26 3rd AG
Liz Blackwood 1:29
Jen Genal 1:30
Team Mary Biebel & Karen Tri Again 1:31
Erica Melton 1:54 (had an asthma attack but still finished!)
 Melissa, Keene & Brad, AJ, Nicole, Steph, Liz, Kim, Jess hiding in the back, Katie, Mary, Erica & Brandon

Malone Coaching Sweeps the 35-39 Age Group!

Beth Mullikin in her first year of racing seriously is getting used to being on the podium!


Jess takes her girls to the podium with her.
Brandon Abbott pushes for the finish even after a week of being sick. 





























Steph takes 3rd in her AG! 

Just a quick note on the Clemson race...5 of the top 10 women are Malone Coaching athletes...and if you count Beth who was 11th that would be 6 of the top 11! Now - that is something that makes coach happy! Good work team!

July 9th Hot Doggit 100K Ride, NC
Phil North
Karen Bailey
 
July 10th Helena Olympic Triathlon, MT
Kristen Nichols 2:28 *Not sure of placement yet
 
July 10th Charleston Tri Series, SC
Cal Sinkler - 1:11 10th OA - 2nd AG
Jannette Finch -1:22
 
July 10th 5K in Stowe, VT
Whitney Mical - 31:40 - 2nd AG 


Who is RACING...
 
July 14th Stumble & Flail (Run & Swim), Paris Mtn State Park, SC
Beth Mullikin
Erica Melton
Steph Hance
Mary Biebel
 
 
July 15-17th Ride to Remember (68, 89, 99  miles each day)
Brandon Abbott
Will Fowler
 
July 16th Tri the Swamp Rabbit, SC
Jess White
Jock White
Melissa Ludwig
Will Wood
Evan Shealy...before heading to the Swim Championships!
Melanie Pfieffer - Aquabike
Lisa Powell
Josh Kendrick
Becky Arndt
Beth Mullikin
Manny Cintron
Karen Bailey
Steph Hance
Kim Parenti
Abby Russell
 
July 23rd  Headwater Banks Run Half Marathon, Three Forks, MT
Kristen Nichols
 
July 23rd Never Summer 100K RUN, Gould, CO
Chris Cresente
 
July 24th You Go Girl Sprint, Greenville, SC
Mary Biebel
Erica Melton
 
July 24th Ironman Lake Placid, NY
Katie Malone
Brad Fraedrich
Liz Blackwood


*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 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!


Here is the link for the Lake Lure Olympiad (Triathlon, Runs, Rides and Open Water Swim)
AUGUST 12-14 in Lake Lure, NC

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. 


This Felt Bike is a classic (that means it is old, maybe 2006) aluminum frame ridden by multiple local celebrities  like Jeremey Davis and Frank Roth. It allows you to truly feel every bump in the road. It has done at least one Ironman and seen some pretty good action at one or two other races but all of that was a long time ago, it needs a new home and some TLC. It is a 54cm frame (so I would say for someone 5'8"-5'10" or so). It might even have retro 650 wheels but I will have to check into that. For the right person this could be the bike of your dreams or it could make your dreams come true. With an asking price of $600 and a seat that was put on so crooked it is sure to make any man or woman go numb...it is just a deal you can't pass up. Let coach Katie know if you are interested and I will track it down for you and maybe even level out the seat before you try it.
_____________________________________________________________
- 2009 Red/Silver P2C (used sparingly for TT's and very slight am't. of training)
- Vision/Zipp aero/base bars.
- 10 spd. rear D-A derailer
- 105 front derailed with chain keeper for proper shifting of 53/39 Rotor Q-rings recently installed (original D-A front derailer included)
- SRM/FSA K-Force Lite crank (original K-Force crank and chainrings included)
- SRM PC-7 head unit (computer) POWER METER
- Fulcrum Racing T wheels/Vittoria Pro Slick tires
- (2) cassettes - 10 spd. 11-23 Ultegra and 10 spd. 11-26 SRAM
- condition: excellent/always professionally maintained/always cleaned/lubed/waxed
- chain: D-A
Price: $2,250.00
Price incl. Zipp 808 & Zipp 900 disk (with D-A 11-23 cassette)= $3,000.00 (this is a savings of $200 over what the wheels would cost if I sold them separately - 808= $350, disk= $600) Both of the Zipp wheels are in perfect condition and have Vittoria Corsa CX tires mounted. 

____________________________________________

MASI Coltello (track) 58cm
 
TREK 5500 56cm
 
HED Disk w/track axle
 
HED3 trispoke w/track axle
 
Zipp 900 disk
 
Zipp 808
 
Corima Disk Wheel w/Conti Sprinter Used-Once Tire
 
Kinetic Rock n' Roll Trainer
 
Mavic Cosmic alloy wheels w/tires
 
Bike storage stand (hold 2 bikes) leans against wall, no mounting screws or bolts required
 
Yakima car top carrier
 
Yakima hitch mount bike carrier
 
Wooden bike storage stand (holds 4 bikes) - made one VT
 
Contact John Mikkonen
22 Augusta Ct., Etowah, NC
[email protected]
828-458-3643 
__________________________________________________________________


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)





















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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, [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
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