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
Be part of the solution...


We ALL need to change our thinking when it comes to cyclists and cars. Please notice that I did NOT say cyclists versus cars because there is no competition there, the car will always win. Over the last few weeks this subject has suddenly moved closer to home for me because I see that I am loosing friends at a much more rapid rate than I should be. This epidemic is personal but at the same time it is so much bigger than just you and me. The situation with sharing the road is about all of us and how we think and how we behave. While I realize this article will be mostly seen by those who cycle I urge you to share it with those who only drive as well.

Obstacles are things that get in our way going from point A to point B. I am guilty of always being late. I probably drive too fast and I get incredibly frustrated when I am behind someone going 20 below the speed limit. What do I do? Well I tap my breaks to slow down because I sure don't want to hit them, nor do I want to get too close to them. If there is a double yellow line in the road I do not pass because that double yellow line tells me that it is not safe to pass. It is pretty simple. The rules of the road are clear so I have to stay behind the slow motorist until it is safe to pass. Unfortunately, with bicycles motorists don't think like this. I have heard so many people say "I came around a corner and there was a cyclist, what should I do?" HIT YOUR BREAKS! Yes, hitting your brakes and slowing is ALWAYS the answer. If there is a car behind you that is so close it hits you when you slow, you are protected within your car. If there is a double yellow line and a blind curve, do not pass a cyclist until it is safe and you can see! By law cyclists are allowed to ride side by side (some states). While this takes up more road (just as a slow moving car would) you as a driver need to wait until you can safely change lanes to pass. I have included a picture of a new sign going up in some states that clearly states how to pass a cyclist. I sure we will get them eventually here in NC and SC. I just hope that is before I loose any more friends on the road. 

I lived in the Netherlands for 8 months many years ago. While the Dutch are ahead in many things the one thing that made me love that country more than anywhere in the world is that CYCLISTS ALWAYS HAVE THE RIGHT-OF-WAY. I know, how crazy is that? I mean what happens if a bike pulls out in front of me and I hit it? It would be my fault! Do you know what this made me do while driving? It made me watch the bike paths and intersections very carefully and always be ready to hit the brakes for the cyclist with the right-of-way. I drove differently because of this way of thinking. Just imagine if cyclists had the right-of-way in the US. If this was our culture to treat those riding bikes or even walking or running on the road with respect I think things would be very different. 

Education is the key to improving our current situation. Oh sure, bike lanes and signs would be pretty awesome too but that takes tons of money, legislation and TIME! We do not have time!!! While I know we can't reach everyone I think having this conversation with our friends and then taking this into high schools where our kids are learning to drive is a start.  Explaining, having demonstrations, and making a point to reach out to as many as we can maybe we can cultivate the change that we want to see. What can we do as a community of cyclists to better promote equality on the roads? I ask YOU, what can YOU do? Is it following the rules of the road on your bike better to be an advocate of cycling or do you have a huge social reach that you can use to help share this message? It is time to ACT NOW. I urge you to BE PART OF THE SOLUTION in whatever way you can.


Coach Katie



SEPT. 21st @ 6:30 @Performance Therapy in Greenville 

Optimizing Your Performance
Learn how nutrition can give you your competitive edge

Come listen as Health Coach Chris DeHollander shares some of her knowledge with us.




 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)

SCTS End of Year Banquet - OCT 8th in Columbia 6-8PM

We will be there as a team so don't miss out on the one and only social event of the year...plus it is fun to see everyone dressed up! Get your tickets here!

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! 

Nutritional Habits of Endurance Athletes....PLEASE HELP!

I am a researcher at the University of Illinois and I am currently conducting a study on the health and nutritional habits of endurance athletes in the United States.  I have developed a questionnaire for athletes who have completed (or will complete) a marathon, ultra-marathon, half-distance triathlon or full-distance triathlon during 2016.  The questionnaire should take athletes 20 minutes to complete.  They will then be entered into a drawing for gift cards with odds of winning a $20 gift card set at approximately 1 in 25 and a grand prize of $75 set at approximately 1 in 500.  

Athletes can use the link embedded below to directly access the questionnaire.  I have also copied the link below in case you would like to use it in any other way.
 
 
 
I would love the opportunity to discuss my research with you further.  If you have any questions, feel free to contact me at [email protected].
 
Lauren Killian
Graduate Research Fellow
Division of Nutritional Sciences
University of Illinois Urbana-Champaign
Urbana, IL 61801

CLEMSON Tri Team

I am excited to announce that I will now be coaching the Clemson Tri Team. For now they are still a club team which means I will have some occasional trips to Clemson to work with them and will be writing out training schedules for them to follow. I fully intend to continue coaching as I always have been. I am looking forward to working with them in order to help them be more competitive at Nationals. I truly believe that new experiences, like this, are what allow me to be a better coach and stay passionate about what I do.
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 27th Chicago Super Sprint Triathlon, IL
Mary Biebel  - 2nd AG  on a rusty rented mountain bike!!! This picture will go down in history! Of course Mary did not let her bike get in the way of yet another podium finish!


 
Aug 28th Rocketman Olympic Triathlon, GA
Madyson Coggins - 2:21 - 3rd OA
Katherine Coggins - 2:31 - 8th OA and 1st University Female (UF)

Katherine takes the Overall University Female at this race while sister Madyson (below) is 3rd Overall for the entire race. 


September 4th Ironman 70.3 WORLD CHAMPIONSHIPS, Australia
Kristen Nichols - 5:29!
 
Sept 5th - Sugar Creek Youth Tri
Evan Shealy - 3rd OA & 1st AG CONGRATS EVAN!
 


Who is RACING...
 
Sept 11th Ironman Wisconsin, WI
Nicole Ramsbey
Will Fowler
 
Sept 11th Trifecta, Myrtle Beach, SC
Elisha Byrne
Jim Ballinger
 
Sept 11th  Erie Marathon, PA
Abby Russell
 
Sept 11th Hot Dam Sprint, Augusta, GA/SC
Madyson Coggins
Kathrin Coggins
Corey Peruffo
*Clemson Team Race!
 
Sept 11th Washington DC Olympic Relay
Mary Biebel - runner
 

*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

Sept 12, 19


April 29th 2017 - South Cove Park, Seneca, SC -  1.2 & 2.4 mile open water swims - Look for more info to come.


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

Sept 10th - Tour De Paws (Duncan, SC)
27 to 57 mile ride options - new course, 
NEW STARTING LOCATION!

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]

--------------------------------------------------------------------









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
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)

















-----------------------------------------------------------------
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
STAY CONNECTED: