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 Athlete/Coach Relationship

In a quick review of this week the one thing that has been on my mind constantly is the relationship between athlete and coach. I have thought a lot about what makes me any different than any other coach out there and I have come to the realization that aside from sound training principals it has little to do with exactly what I give you but everything to do with the delivery of it and the relationship we build. A strong relationship of trust and respect is built over time and the transfer of information from me as the coach to you as the athlete is not just through Training Peaks. Coaching is often more than just the organization of workouts, it is helping to fit it all into life, instead of taking over life. As a team we collaborate and figure out what works best for you as the athlete, even at times when that might not fit into a neat little plan. It requires constant communication from daily schedule dilemmas to potential injury issues all the way to sharing the raw and very real emotions that we all feel as we walk through life. Work stress, family stress, kid stress and balance of home life all effect workouts more than most of us want to admit. Workouts become our time to recharge our own batteries and create space in our minds to think. As an athlete it is your job to communicate what you need to me and as a coach it is my job to guide you so that you can meet the goals you set. Not everyone has the same needs so to get the most out of your coaching call, text, e-mail and keep the communication flowing so that we both are on the same page. The best part about coaching is the relationships we build which requires action on both the part of the athlete and coach!



Coach Katie

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


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.

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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

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! 

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:
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...
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

Beth exits the water in the Stumble & Flail race

 
July 23rd  Headwater Banks Run Half Marathon, Three Forks, MT
Kristen Nichols - 1:38
 
July 23rd Never Summer 100K RUN, Gould, CO
Chris Cresente 18:26:00 - NEGATIVE SPLIT!
 
July 23rd Rock 5K (Race for the Cure) Simpsonville, SC
David Schaffer - 22:44  - 3rd AG
 
July 24th You Go Girl Sprint, Greenville, SC
Steph Hance - 1:01 - 6th OA & Fastest Swim Split of the day!
Mary Biebel - 1:08 - 1st AG
Erica Melton - 1:10 - 5 min PR on the bike for this course!

Mary & Erica after the You Go Girl Race

July 24th Ironman Lake Placid, NY
Brad Fraedrich - 11:43
Katie Malone - 12:35
Liz Blackwood - 16:10 - *1st IM!
Liz finishing her first Ironman - her biggest problem of the day...No, not the swim, but wearing sunglasses at night! Oops!

Coach Katie - yes, I actually smiled during the run because I was so happy to be out there! There are no pictures of Brad because he was too fast!

 
July 30th Vineman Ironman, CA
Ilia Owens - 14:04 - 1st IM!
Amy Tucci - 14:16 - 1st IM!
Ilia & Amy completed their first Ironman together. What a journey they have had! Congrats to both!

July 30th Elberton Oly, GA
Jess White - 2:36 - 2nd AG & 6th OA
 
July 30th Beyond Your Run 5K, Traveler's Rest, SC
Mary Biebel - 29:38 - 1st AG
 
July 31st Charleston Tri Series
Cal Sinkler - 1:11 - 2nd AG & 10th OA
Jannette Finch - 1:22
Jannette & Cal Represent in Charleston!
Cal is the new poster girl for the Charleston Tri Series!


Who is RACING...
 
Aug 6th - Marietta Sprint, GA
Lisa Powell
 
Aug 6th Paddlebender (5 mile kayak race), Bryson City, NC
Leslie Chaplin
 
Aug 6th Lake Logan Half IM, NC
Kim Parenti
Kelly Danias
 
Aug 7th Lake Logan Sprint, NC
Mary Biebel
Cal Sinkler
Jannette Finch
 
Aug 7th Lake Logan Oly, NC
Steph Hance
Steve Erwin
Adam Fisher


*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.




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:
August 18th








Upstate Forever Preservation Ride September 17, 2016:
On September 17, 2016 we are hosting the 5th Annual Upstate Forever Preservation Ride. Ask those that attended previous Preservation Rides and they will likely tell you that the event ranks as one of the most beautiful rides in the Upstate. This year we're updating some of the courses for an exciting new look. Come join us for the 5th annual event on Saturday, September 17 and enjoy 3 beautiful courses, a fully catered lunch (with real silverwear and porcelain plates), free prizes, a ride t-shirt and your chance to win a couple special prizes (to be announced soon). Custom Hincapie jerseys are also available to fundraisers and Upstate Forever supporters.


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.
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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. 

____________________________________________

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








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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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