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ALL M2M ATHLETES GET $5 off a haircut!
RECOVER & LOOK SHARP!
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)
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What The Successful (Coached) Athlete Looks Like...
So many people want to know what it takes to be a successful (coached) triathlete and by successful I mean living up to your potential as an athlete and making the most of your god given gifts. You might think that I need to do some research in order to write about this but all I need to do is simply look at the athletes I have worked with over the years and a few similar traits almost always surface.
Here are my top 10:
- Follows the training schedule and the prescribed workouts. This means using a Garmin and the heart rate monitor, downloading workouts, hitting the lap button to correspond to prescribed intervals within the workout and giving valuable comments after the workout is completed. For example: If the athlete did indeed do some intervals but they were towards the end of a group ride that should be a note in their comments, or if they skipped the exact intervals and just went for a ride with friends. If there is no comment I spend valuable time looking through the file trying my best to figure out why the HR is completely off what I think it should be.
- Logging in ALL workouts because, as a coach, when race time approaches I often go back to look at certain workouts to see what kind of heart rate or power numbers were produced. So as you can imagine it is usually an unpleasant surprise for me to look back on these workouts to find no HR or that nothing was logged in and there is no note about the workout being skipped, it is simply missing.
- The best athletes know how to train ALONE. Yes, this actually means going out for a ride alone with your thoughts. This means learning routes and learning how to focus on your workout rather than chit-chatting with friends. There is a time and a place for group rides but if you want to learn to be your absolute best, learn to ride alone from time to time.
- Successful athletes follow the details of the workout and know that every workout has a purpose.
- Communication - if they are hurt, they send an e-mail or a text or even call. If they are sick they notify their coach immediately so that workouts can be rescheduled. If they are mentally down, they schedule some talk time with their coach to help work through the root cause. (After all that is part of what a coach is there to do!)
- They have a support system of family and friends that they lean on for help with everything from children to pets to cooking meals. When athletes have big goals like Ironman or qualifying for Hawaii it takes a village to get them there.
- Willing to sacrifice time with friends, vacation time, lunch time and lots of other things in order to get the necessary training in. While this does not go on forever, as long as there is a big goal out there the time required, not only for the training, but also the physical therapy, massage or chiropractor has to come from somewhere.
- While I hate to admit it there is indeed a certain financial burden that comes along with this sport, the gym memberships, the coaching, the nutrition, the gear and the travel and entry fees. While there are many ways to make it more manageable you still need a certain amount of disposable income.
- Mental Toughness - this is something that some people have innately and others have to learn, but in order to play the game you have to be willing to open your mind to learning techniques for the highest performance
- Work ethic- maybe this should be first on my list because in order to build the foundation for success you need to be willing to work, even on the days when it isn't fun and doesn't feel good. You have to show up and go for it. The most successful athletes just get the job done day in and day out.
Coach Katie
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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!
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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
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LOOK FOR A SPECIAL DISCOUNT CODE IN YOUR E-MAIL FOR JUNE & JULY SAVINGS!
Recommended usage:
Sport Roll-on
-2X a day Morning and Night and or before and after a workout.- Always use oil first (rollon) than the balm (cream).
Sport Balm -2X a day Morning and Night and or before and after a wrokout.- Apply to any areas that are sore, swollen, achy or painful.
These products are Topical only
Salt Baths
- 1 cup in a full bath for a 30-45 min soak 3X a week or after a hard workout.
MG12 Can this help you?
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Juice Plus+ helps you get the nutrients you need...
As most of you know I have been really making an effort to plan meals and eat better, but one thing I have not shared is the fact that I started taking Juice Plus vitamins too. I just realized I was not able to physically eat all the fruits and veggies recommend per day. Normally, I hate taking vitamins because I don't swallow horse sized pills well, but these come in a gummy version that tastes great, so now for 4 months I have been regular about taking them. I have been sic
k a lot less, even with a toddler in the house and in general I feel better than I have in a long time. The older we get the more important it is to take a multivitamin. Since this is a product I believe in and I feel has a lot to offer I am going to start selling them. Here is the website if you want to look into the clinical research (it is all there). Here is my website.
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Fabulous 4th Bike Tour
Make room on your calendar for a great local bike tour held in the morning of the 4th of July (This year on a Monday). That way you can get a good ride in on Saturday AND on Monday! This ride is always well supported and they feed you a great lunch. Do you see a trend with events held in Tryon? There is always good food involved. Rides like this allow riders to get in a long workout without the worry of being out on the road alone. All the funds raised go to a good cause as well - so you get your workout in AND you help those less fortunate at the same time. It doesn't get much better than that!
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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:
May 12th - DONE!
June 9th
July 28th
August 18th
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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!
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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.
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*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.
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Check out the ROAD ID App. on your phone
Downloads for free!
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Results...
Correction from M2M Results
Agile, Arrogant & Ageless Team was 5th and Mary Biebel ran a 2:09
May 28th Caine Halter Sprint, Greenville, SC
John Miles 47:42 4th OA & 2nd AG
Brandon Abbott 53:54 - 2nd AG
Phil North 54:09 - 2nd AG
Abby Russell -55:45 - 2nd OA & 1st AG
John Davidson - 56:35
David Schaffer - 57:02
Evan Shealy - 58:59 - 1st AG
Melissa Ludwig - 59:16 4th OA & 2nd AG
Karen Bailey - 1:03 10th OA & 1st AG
Melanie Pfeiffer - 1:13
Erica Melton - 1:14
Brendaly Cintron - 1:24 2nd AG
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| Phil North on the podium! |
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| Evan outdoes his competition! He LOVES to race! |
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| Erica was using Caine Halter as her warm-up for the MTY Sprint this weekend |
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| Brendaly is very happy to finish her 2nd triathlon! |
Becky Van Evera & John Miles
May 28th Rally in the Valley, SC
Mary Biebel
Steve Erwin
Jess White
May 29th Buffalo, NY Half Marathon
Kelly Danias - 2:10
Who is RACING...
June 4th Hawaii 70.3
Will Wood
June 4th MTY Sprint Tri
Erica Melton
Beth Mullikin
Jess White
Dan Chapin
Lisa Powell
Becky Arndt
Mary Biebel
June 4th Paddle Bender Kayak Race
Leslie Chapin
June 4th Lowcountry Splash, Charleston, SC
Steph Hance
June 5th Breezy Point Sprint Tri, VA
Leigh Clark
June 5th Raleigh 70.3, NC
Brad Fraedrich
Stephanie Rerych
*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!
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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.
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Swim
Open
Water Swim Dates
Address:
My Boathouse at Lake Lanier
2004 East Lakeshore Dr.
Landrum, SC 29356
June 6, 20
July 11, 18
Aug 8, 22, 29
Sept 12, 19
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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!
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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:
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Bike
Greenville Spinners TT Series! This is a great way to have some fun and get a great workout in.
DATES:
May 12th - DONE
June 9th
July 28th
August 18th
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Run
We need old running shoes! Team member Lisa Powell is collecting shoes for migrant workers (you know the people who pick all the fruits and vegetables we eat) and they desperately need old running shoes. Especially smaller sizes but we will take everything. Please TIE THEM TOGETHER and give them to me. I will start collecting NOW and collect all the way through MAY!
If you live in Columbia and know Lisa you may give directly to her.
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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.
Specialized Tri Bike SIZE SMALL will fit someone about 5'2 or 5'3" only ridden one season otherwise used as my backup bike. Compact crank set 50/34 with a 12/27 cassette - 10 speed. Great bike which has been VERY well maintained. New cables every year, headset and bottom bracket cleaned and lubed yearly. Asking $1150. Pedals, Seat, Xlab NOT included but the Computer and Cadence sensor are. Call Coach Katie or e-mail tricoach@windstream.net
All of this is from Anna Cleaver and
mostly located in Chattanooga, TN. Please e-mail her directly for more info about any of these items or to see if they have sold. anna@annacleaver.com
1. Scott plasma, size small (52)
Frame new in Sept 2015 for IM Chattanooga
Built with SRAM red 10 speed
Pedals and bottle cages not included
Will have SRAM crank as I keep my quark power meter
$2200 without wheels. $2400 with Zipp 404 clinchers (not the race wheels pictured).
2. Scott road bike CR1 Pro. Size 52.
My mechanic boyfriend is building this up so we can sell it. But I thought it worth posting pics now. Built with SRAM rival and Zipp components. A great carbon road bike in excellent condition. $1500 fully built up.
3. Womens blueseventy helix wetsuit. Size WMS. Brand new, in box, 2016 model. Retails for $800, I am selling for $450. A pic from the Blueseventy website is below. I also have the same one that is used (about 5 times) if someone offers a lower price point. $300 for that one.
4. Blueseventy womens swimskin for non wetsuit swims like Kona and many of the swims in the south. It won a few triathlon swims last year :) size WMS. $60.
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EVERYTHING in this next section is from Steve Erwin.
Please contact him directly at cserwin29212@yahoo.com 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, mvaccaro1974@yahoo.com
Item #3 XTerra Vendetta long sleeve Women's Large. Make Mary an offer! Located in Greenville. Contact Mary Biebel marybiebel@gmail.com
Item #4 Blue Seventy sleeveless Women's Medium Large Make Mary an offer! Located in Greenville. Contact Mary Biebel marybiebel@gmail.com
Item #5 Zoot Women's Small - worn 1x. Located in Greenville. Make Christina an offer. cmaddox@headstrongusa.com or 864-201-3443
Item #6 Zoot Men's Large - worn a few times. Located in Greenville. Make Christina an offer!
cmaddox@headstrongusa.com or 864-201-3443
Item #7 Race Wheels (10 Speed) Asking $450 OBO. Located in Greenville
Contact Nicole Ramsbey nrluvs2dogs@yahoo.com
Item #8 Bike Shoes worn 1 season. Asking $75 OBO Located in Greenville. Contact Nicole Ramsbey.
nrluvs2dogs@yahoo.com
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
tumblinw@gmail.com
Item #12 Compact Crank Set 50/34 - crank length 170. Located in Greenville. Asking $175 OBO Contact Kim Parenti kimberlita1278@yahoo.com
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Katie Malone| Malone Coaching |864-415-5804 |
katie@malonecoaching.net | Malonecoaching.net
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