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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The energy and allure of Ironman
Being at an Ironman is enough to give anyone the fever. The energy in the days leading up to race day is magical, but honestly what gets me more than anything are the stories. Everyone has one and they want to share it. Most are full of tragedy and triumph. Of course most of the triumph has to do with having gone from where they were to where they are now and hopefully where they will be Sunday by midnight. My biggest observation this year is that there are more women than ever taking to the sport and taking on Ironman. The group Women For Tri is here at the expo and encouraging women to be supportive of each other. I always tell those that I coach who are thinking about doing an Ironman that you need to be able to answer the question
"why do you want to do Ironman?"
BEFORE you sign up. It has to be a reason good enough to get you out of bed at 4 or 5AM, and good enough to get you through a 100 mile bike ride with saddle sores. I don't need to know your "why" but you DO! For some it is simply the challenge and for others they are out to prove something. I know for me I have always had the words of my P.E. Teacher in my head who told me I just wasn't much of an athlete. When I finished my first Ironman I remember wishing she could see me. In the years that have followed Ironman has seemed daunting at times. I know better to think that just because I have finished Ironman before that I am ever guaranteed another finish. This is where my respect for the sport comes from. Ironman will take the best athlete and level the playing field with small mistakes in pacing and nutrition. The race doesn't care what you did last week or what you have done in the past. It rewards those who can mentally adjust and adapt and who are relentlessly positive, traits that can be practiced and perfected in shorter races before you ever hit that "register" button on the Ironman website. For those of you contemplating Ironman racing my advice to you is learn to be the best you can be at sprints, olympics and half IM races first and then take on the Ironman dream. You will be much better prepared with a few years of more serious training complete and ready to tackle Ironman with the respect it deserves.
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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Taking Yoga to new heights!
I love these pictures that Steve Erwin shared with me because he has really seen the benefits of yoga and taken it to a whole new level in order to help himself be a balanced and healthy athlete. Don't be afraid to try new ways to help yourself be the best version of yourself! Steve had this to say about aerial yoga when I asked him:
"This class works the whole body - along with legs and ankles, after the first class, my core and arms were feeling it most. I tend to neglect my core and strength during the season and I can already start to feel the benefits of keeping a stronger core. Other benefits include lots of shoulder stretching (I did not realize how tight I was there and hope it helps the swim and keeping shoulders relaxed during run), and hips."
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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?
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A great nutrient rich shake idea!
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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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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
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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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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
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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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Results...
CORRECTION
July 4th Firecracker Frolic 5K, Easly, SC
Phil North - 3rd Masters
Karen Bailey - 3rd Masters
July 15-17th Ride to Remember (68, 89, 99 miles each day)
Brandon Abbott
Will Fowler
Both finished!
July 14th Stumble & Flail (Run & Swim), Paris Mtn State Park, SC
Beth Mullikin - 19:50 - 2nd OA
Steph Hance - 25:37
Mary Biebel 28:48 - 1st AG
Erica Melton 29:04
July 16th Tri the Swamp Rabbit, SC
Jess White - 1:17:31 - 1st OA
Becky Arndt - 1:18 - 2nd OA - 3 MIN PR!! Fastest run split of the day for the 3rd race in a row!!!
Will Wood 1:18
Jock White 1:18
Beth Mulliken - 1:20 4th OA
Melissa Ludwig 1:21 - 6th OA & 1st AG
Lisa Powell 1:21 - 7th OA & 1st AG - 2nd fastest run split of the day at 55 years young!
Karen Bailey 1:24 - 10th OA - 2nd AG
Kim Parenti 1:26 - 3rd AG
Steph Hance 1:32
Evan Shealy...before heading to the Swim Championships! 1:35 1st AG!
Manny Cintron - 1:40
Josh Kendrick - 1:59
Melanie Pfieffer - Aquabike - 1:04 - 3rd AG
*Of note...6 of the top 10 ladies at this race were Malone Coaching! CONGRATS LADIES!
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Becky has a lot to smile about the way she has been racing!
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Melissa Ludwig on top and Kim Parenti in 3rd |
Who is RACING...
July 23rd Beer Mile, Atlanta, GA
Katherine Coggins
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
Steph Hance
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!
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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
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:
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.
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| 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. |
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- 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.
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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
828-458-3643
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Contact Kimberley Westbury about the wheels below:
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
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EVERYTHING in this next section is from Steve Erwin.
*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
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]
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