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!
Note from the coach
It is all how you think about it...

The mind works in mysterious ways. If you tell yourself that you are loosing, you are. If you tell yourself that you are winning (even if you are not) it changes your mind set and relaxes you thus allowing you to strive to meet your true potential. The "loosing" mentality we will call it, is like dragging an anchor behind you. You can't get away from it and the more you drag it, the heavier it gets, simply pulling you further and further from your goals. Athletes who are overachievers tend to put a ton of pressure on themselves, but the truth of the matter is that outside of you, the athlete and me, the coach, very few people care at all what your actual results are. Success in racing is so much more than just what the clock says at the end or where you place. I think it is really important that everyone take a good hard look at what your mental chatter is DURING a race and seek ways to improve on this. First you practice making small changes during your training, hard intervals and track workouts are great places to practice keeping yourself relaxed and saying nice and encouraging things TO YOURSELF! If you can't be kind to yourself in training how do you expect to get that hitchhiker off your shoulder in a race? It takes practice not carrying baggage with you during training and races. Aim to make small changes that have the potential to have a huge payout come race day. Need some help with this? I have a great set of worksheets that I like to use that I will be  happy to send you. On top of that doing some reading, even just a few pages a day, can help you adjust your thinking. Mental training is important year round but considering that most triathletes have a very long season and we are now reaching the final push for the last big races of the season I think that is even more of a reason to sharpen this skill.

My favorites are:
1. Mind Gym by Gary Mack
2. Body Mind Mastery by Dan Millman
3. The Mental Edge by Kenneth Baum

Here is a poem that you might have seen before, but one that I think really goes along with the above topic.

Thinking by Walter Wintle
If you think you are beaten, you are;
If you think you dare not, you don't.
If you'd like to win, but you think you can't,
It is almost a cinch that you won't.
If you think you'll lose, you're lost;
For out of the world we find
Success begins with a fellow's will
It's all in the state of mind.
If you think you're outclassed, you are;
You've got to think high to rise.
You've got to be sure of yourself before
You can ever win the prize.
Life's battles don't always go
To the stronger or faster man;
But sooner or later the man who wins
Is the one who thinks he can!

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! 




 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)

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

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...

Aug 6th - Marietta Sprint, GA
Lisa Powell - 1:26 - 4th OA  & 1st AG
 
Aug 6th Lake Logan Half IM, Canton, NC
Kim Parenti  - 6:52
Kelly Danias - 7:08
Kim enjoying the moment.
Kelly happy to be done with the swim!
Kim looking confident before the race.

Kelly having some fun on the run.


 



















Aug 7th Lake Logan Sprint, Canton, NC
Cal Sinkler  1:19 - 4th OA & 1st AG
Jannette Finch - 1:34
Mary Biebel - 1:41 - 2nd AG
Tracey, Cal, Mary & Jannette at the Lake Logan Sprint!

Aug 7th Lake Logan International, Canton, NC
Adam Fisher - 2:27 - 3rd AG
Steve Erwin - 2:48
Steph Hance - 3:02
 
Aug 13th Coeur D'Alene Olympic Distance Tri, Idaho
Kristen Nichols - 2:34 - 7th OA & 2nd AG
Kristen enjoying a moment with her son Cooper! 

Aug 13th USAT Olympic Distance Nationals, Nebraska
Phil North - 2:43! This is a sweet victory after last year's back injury the day before the race!
Phil overcame back issues that kept him from competing in 2015 to finish strong in 2016!

 
Beautiful bling was earned!


Aug 13th Ready for Fall 5K, Spartanburg, SC
Bob Boyle - 25:31 and did indeed place in Masters!
 
Aug 14th USAT Sprint Distance Nationals, Nebraska
Karen Bailey - 1:30 her first year as a triathlete and she qualifies for Nationals!

BEAUTIFUL running form - what is even more impressive is Karen started running at the beginning of the year after a 20 year break! 
2016 the year that Phil & Karen got engaged and BOTH qualified for Nationals and raced at Nationals! What a great TEAM!

 








Aug 14th Dublin 70.3, Ireland
Will Wood - 5:26 - This is a 53 min PR!!! WOW!

Yes, please have a drink after that 53 MIN PR! I have to admit it has been a lot of fun to see Will progress from a 7 hour range Half to the 5:30 range. This is only the beginning!
 
August 14th Greenville Sprint, SC in memory of Andy Van Evera's Favorite Race
John Miles - 1:08  - 12th OA & 2nd AG
Beth Mullikin - 1:16:39 - 4th OA & 1st AG
Becky Arndt - 1:16:58 - 5th OA & 1st AG
Katie Malone - 1:17 - 6th OA & 2nd Open
Brad Fraedrich - 1:17 - 2nd Masters Open
David Schaffer - 1:18
Melissa Ludwig - 1:19 - 9th OA & 2nd AG
John Davidson - 1:19
Abby Russell - 1:19
Steve Erwin - 1:22
Evan Shealy - 1:25
Ilia Owens - 1:25
Steph Hance - 1:31
Mary Biebel - 1:37
Erica Melton - 1:44 - 5 min PR!

*While Andy might have been missing from our group pictures this year his spirit was with us. He used to train for the Greenville Sprint like it was the world championship race. Every year he improved and pushed himself. He always was a presence at this race. At the start of the race there was a moment of silence for missing Malone Coaching team mates, Andy Van Evera and Cristina Lindsey. I will admit that tears in my eyes made for a tough start. Both are missed, but I am indeed thankful for the great memories of racing with them both.

Most of the team or as many as we could get together at the same time...Abby, Melanie, Evan, Mary, Melinda, Becky, Chris, Katie, John, Beth, Brad, Becky Van Evera & Melissa


Who is RACING...
 
Aug 20th Close Quarters 6 hour race (running), Greenville, SC
Laura Haupfear
 
August 21st Luray Sprint, VA
Eric Boggess
 
August 21st Ohio 70.3
Heidi Ewing
 
Aug 21st Ironman Mt. Tremblant, Canada
Kitt Zuk
Chris Zuk
 

*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

Aug 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

August 27th - Flight of the Dove - Metric Century+ 30 mile ride (Clinton, SC)

Sept 17th - Preservation Ride (Chesnee, SC)









Run

Sept 17th - Ache Around the Lake 8K - Tryon NC

Nov 12th - Tryon Half Marathon (See below)

Dec 3rd - Race to the Head of the Class 5K & 10K   (See below)
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








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. 

PRICE DROP! Race Wheels (10 Speed) Asking $350 OBO. Bike already sold but the wheels need to go now too!!! Located in Greenville
Contact Nicole Ramsbey [email protected]


_______________________________________________
Reynolds Strike 66 deep carbon wheelset - $500 (10-speed, excellent condition)

Boyd 38mm climbing carbon wheelset - $400 (11-speed, near new condition)

Quarq Riken powermeter 50/34 175mm - $500

2011 Blue Triad SL Frameset 58 cm - $500

Pictures available for all above items. All located in Tryon, NC 
Contact Jim Mitchell [email protected]

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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.
_____________________________________________________________
- 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)

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

















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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 $350 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 #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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