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
Phases of Couples Training

I love reading articles online about how couples juggle training. They usually go something like this: "my husband trains so I support him blah blah blah" or "I don't care about really training I just like to go for a jog with my girlfriends to stay fit. I am fine with my husband training like a second job as long as he walks the dogs and takes the trash out". Occasionally, you will have the supportive husband who respects his wife's love of triathlon and helps her meet her goal of finishing an Ironman. Then you have the iron couples who are able to do all their training together. They get up at 4AM and have a cup of coffee and rush out to the pool for a quick 3000 before breakfast at their respective desks. They meet again in the evening for a bike ride and join friends afterwards for dinner. Now that is living in multi-sport bliss right!?! Heck, I remember it well and it WAS fun. We used to work really hard and push each other during swim, bike and run workouts managing to do most of them together. Frozen pizza and salad was standard fare or joining friends at Mexican for dinner and a beer was a grand reward. Fast forward 5 years to juggling both of us racing Ironman and having a 3 year old in the house and let's not forget the 6 dogs. To say it has changed things in our home would be an understatement. Just because I had a baby does not make me want to loose sight of MY goals, nor does it make me want to stand on the sidelines and simply cheer for my husband. I am perfectly happy cheering for him while we pass each other during the race! Racing triathlon is our lifestyle and while we have had to make huge adjustments for our much wanted addition (Keene) I have learned that when there is an opportunity to get training done, I must take it. Brad and I have tried all sorts of scenarios of changing schedules to accommodate long Ironman training from getting sitters to swapping the days of rides and runs so that they don't overlap. Just this week I found that Keene will sit in the Kayak and let me pull him while I swim which means swim training will reach a whole new level next year! We still haven't figured out the best way to make it all happen but so far we have managed to cross the finish line of 2 Ironman races since Keene's birth. Sometimes I think we are crazy for putting so much energy into our training and traveling to races but then I realize that while we are doing our "normal" other families are sitting around at home watching TV. That thought alone pushes me to continue to challenge myself and my family to live the Ironman life. 

Standing on the side of the road on the Lake Placid Ironman course in the small town of Keene that we pass through. Yes, this is where we got the name for our son from!


Coach Katie



Bandana Benefit Ride for Josh Duncan

As you may know, on August 31st, Josh Duncan was hit by a car while cycling with friends.  He died as a result of his injuries.  If you are like most riders, that fear lurks in the back of your mind.

The Freewheelers of Spartanburg will host a ride to benefit his very young daughter, Hayden Annslee Duncan.

The ride will be on  Saturday, October 8, leaving from Boiling Springs at 9 a.m.  Cyclists of ALL abilities are invited. There will 4 routes:  60 miles, 40 miles, 20 miles, and 5 miles.

The first 100 riders who register will receive a bandana for participating.

Please mark your calendar and plan to join us.  We will celebrate Josh's love of cycling, while raising funds to benefit his daughter.





 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...

Sept 17th Kroll's Diner Bismark Half Marathon, ND
Brooke Nicholson 2:08  - 1st EVER HALF MARATHON!
Brook has everything to be proud of! She is starting her freshman year of college and just took up running this summer with the goal of a half marathon in early fall. She did an amazing job following the plan and turned into a runner along the way too!

 
Sept 17th Upstate Splash Swim, SC
Steph Hance
Ben Montgomery
Stephanie Rerych

Stephanie Rerych, Ben & Steph Hance all look happy before swimming the Upstate Splash! I am not sure what their times were but I know they all finished!

 
Sept 18th Kiawah Triathlon Relay, SC
Rachel Crunk - swimmer - 24:11! (7 MIN faster than a few years ago!) 
Rachel ready to rock the swim at Kiawah!


Who is RACING...

 
Sept 24th - DNF Marathon @ Devil's Fork State Park, SC
Laura Haupfear
 
Sept 24th Giant Acorn International, VA
Eric Boggess
 
Sept 24th Paddle Battle Kayak race
Leslie Chaplin
 
Sept 25th Augusta 70.3, GA
Jess White
Rachel Crunk
Bob Boyle
Michael Vaccaro
Manny Cintron
Elisha Byrne
Doug Byrne
 
Sept 25th Lake Lanier Sprint, GA
Corey Peruffo
CLEMSON Tri Team!


*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

OPEN WATER SWIMS ARE COMPLETE FOR the 2016 SEASON.
We will start again in April of 2017.


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


***********************************************
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


Please let me know if you have something you want added to the calendar.








Run

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. 

1) Giant Avail Road Bike - XS frame (43cm) -AluxX SL Aluminum frame, Composite fork, Shimano Tiagra 26 speed STI shifters/derailleurs, Color(silver,white,red). (New: $1600) - $750
(2) Speedplay zero chrome-moly Pedals w/cleats. Worn on the inside trainer about 10 times. Never worn outside. - $100
(3) Shimano Ultegra PD-6700 Pedals w/Shimano SPD-SL Road Cleats). Used but in really good shape - $50.
(4) SIDI T2 Carbon Composite Shoes - Ladies (40cm). Barely used. (New: $250) - $100
(5) XTerra Vortex 4 Sleeveless Wetsuit - Women's Medium/Large Still in the package. Never opened. Will throw in a pair of Small Booties (still in package) (List Price: $300) - $100
Contact Sharon Knight: PM me on Facebook or email me: [email protected]

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]


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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

 
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)

















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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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