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
Fall into good habits...

Now is the time of the year when we all start looking at our season and evaluating it. A few weeks ago I talked about making goals but in thinking about it maybe I should have written about creating helpful habits first. One thing I have noticed is that people who have good workout habits tend to do better overall. Yes, these are the people who get out of bed first thing in the morning and knock out their workouts. What I can tell you that every athlete I coach who does workouts first thing in the morning has had a more successful season than those who opt for later in the day workouts. Mainly because so often something happens within the day that prevents you from getting to those later in the day workouts; this could be anything from a change in a meeting at work, to a sick child, to other unexpected things that have to be dealt with. Once that morning window of opportunity is gone I would venture to say that chances of getting the workout done drop to 50% or less. I am not saying it is impossible to get workouts done in the evening, but one must really have a good routine in place. Now that we are towards the end of the season and training is lighter it is the perfect time to "fall" into better habits with your training. Habits take up to 21 days to actually become habit so don't expect for this to happen overnight but DO put some extra focus on how you really want your training day to look and starting to build into that NOW, so that when next season comes around you already have the habits in place that are going to make you successful.



Here is what I am doing:
First I identified the underlying cause for the fact that I don't ride my bike very much anymore. There are a few reasons; first I often get side tracked at my desk in the mornings and stay there till the afternoon. My solution has been to find a group to ride with at least once a week. I used to ride with Brad a lot but since Keene was born we rarely ride together and never in the evening. So last night we had a babysitter come over and we went out for a solid workout which was actually FUN! Over the winter last year we did not ride much at all because I was always working on the weekends but this year I plan to start building my base during the cold winter months on the road bike and the mountain bike. This means I need to do a better job of planning baby sitters so that we can both ride together and also do a better job of planning my work, both things that have affected my riding. As you can see here I am identifying the underlying cause but also dealing with the very real problem that I spend too much time at my desk which means I need to work less in order to keep a better balance on my family, work and training.

Change is always hard but when making small changes can lead to more happiness in life it makes them worth working towards. I know that plans will not always be perfect but planning ahead and having a vision of how you want things to go is a very important step in creating helpful habits in your life.


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...

Sept 11th Ironman Wisconsin, WI
Nicole Ramsbey 12:14 was 510th OVERALL out of 2800 athletes!
Will Fowler - 13:07 *1st time IRONMAN! CONGRATS
Nicole's positive attitude allowed her to excel on a brutal course and after the last 6 weeks of a foot injury sustained in a car accident.
Will followed his race plan like a pro! While his ITB issue raised it's ugly head on race day he still was able to have a solid race by staying positive and focused. CONGRATS WILL!
YOU ARE AN IRONMAN

 
Sept 11th Trifecta, Myrtle Beach, SC
Elisha Byrne 1:14 - 1st OVERALL! I think this might have been her first OVERALL WIN!
Jim Ballinger 1:29 - mentioned that training for the swim in a washing machine would have been more helpful than the pool or the lake!
Erica Melton 1:39 - 2nd AG
Erica faced her fears on the very rough ocean swim and landed herself on the podium!

 
Sept 11th  Erie Marathon, PA
Abby Russell - 3:52

 
Sept 11th Hot Dam Sprint, Augusta, GA/SC
Corey Peruffo - 1:01  11th OA!
Madyson Coggins - 1:03 1st OVERALL!
Kathrin Coggins - 1:08  3rd OA
*Clemson Team Race! 1st place OVERALL Team!
Sisters Madyson (1st) and Katherine (3rd) led the Clemson team to their overall team win!

Newcomer, Corey, used his speed on the swim and the run to finish 11th OA for the day. He is one to watch!
All of the Clemson Team members who were racing! 

 
Sept 11th Nations Tri Relay, Washington DC
Mary Biebel - 58 min run! 
 


Who is RACING...

 
Sept 17th Ache Around the Lake, Tryon, NC
Paul Zimmerman
 
Sept 17th Kroll's Diner Bismark Half Marathon, ND
Brooke Nicholson
 
Sept 17th Upstate Splash Swim, SC
Steph Hance
Stephanie Rerych
 
Sept 17th Preservation Ride, SC
Mary Biebel
 
Sept 18th Kiawah Triathlon Relay, SC
Rachel Crunk - swimmer

*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 19 - LAST ONE!


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 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. 

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]


_______________________________________________
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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