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!



Supertip of the Week:  To prevent your new fall color from fading, use a shampoo with sunflower extract like Paul Mitchell Color Protect Daily shampoo.  UVA and UVB protection means color will stay in longer and look as vibrant as ever.

 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)

Note from the coach
Planning & Visualization CHANGES AHEAD FOR 2017!

For race purposes I always ask athletes to visualize the perfect race and to see all the details of that race unfold in front of them. This ranges from potentially winning the race and being out front when they didn't expect to be, to that surprise pass in the last half mile and how to respond to it. I too employ this technique when I am hitting my "A" races of the year but for some reason until now it isn't something I have done with my business. I always just figure that coaching will happen, which it always does, but many times it looks nothing like I really want it to. Going into my 15th year of coaching I would like to think I have a good grip on what needs to be done, how to do it and how to help people enjoy the process but every year the dynamic changes. This means I need to respond to that because if I sit back and do the same thing from year to year and don't plan ahead I will not advance and progress. There are a few things that triathlon teaches us and that is extreme discipline, work ethic and balance in sport and life so I feel the need in 2017 to make changes that will provide a better experience for YOU the athlete and take our team to a different level. With so many coaching options out there now I think it is important for me to stay true to myself  and my beliefs in coaching. I think that my main theme has always been coaching athletes as individuals. There is no one schedule that is right for everyone. I am seeing more of a need for detailed feedback on heart rate and coaching with power on the bike, more time spent with each athlete simply talking and transferring information. All of these are the things that give me joy in coaching because they usually result in better performances and athletes who are more engaged. In order to be a more effective coach in 2017 here are some of the main changes that you will see:

  • Garmin REQUIRED to download data. This will allow me to coach you better.
  • Payments will be made in in one of 3 ways: monthly automatic debit, credit card, or checks for 6 months. I can't spend valuable coaching time chasing payments.
  • The $100 a month plan will no longer be offered because it does not allow me the time I need to give feedback. Details of plans offered will be on the website this weekend.
  • We will go back to doing coached track workouts in Greenville every other Tuesday morning (5AM) starting in January.
  • We will have another coach (Scott Kaylor) this year who brings with him a set of skills that I don't have. He will be coaching a handful of people or if you are looking for a different perspective you can request to be coached by him. 
  • Everyone (even if you are currently being coached by me) who wants to be coached for 2017 will need to fill out an athlete application and return it to me by Nov 14th. I will send those out this weekend. If you don't get one please e-mail me and ask for one.
I sincerely hope that all of these changes are positive for our group as a whole and that together we can continue to progress and improve! Thank you for trusting us with your training!


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! 

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.
*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...

October 8th Rock-n-Roll Man, Macon, GA
Madyson Coggins - 2:29 - 2nd OA Female and 1st Collegiate Female
Clemson Tri Team - TEAM WIN!
Madyson working for the win!

 
October 8th Clemson 5K, SC
Corey Peruffo - 19:25
 
October 8th Swim the Suck - 10 mile swim, Chattanooga, TN
Steph Hance - she did it!
 
October 9th Ironman Louisville, KY
Stephanie Rerych - 14:24 FIRST TIME IRONMAN!

 
Oct 15th * - Rescheduled Dam Tri
Katie Malone  1:47 - 2nd OA
Brandon Abbott 1:47 - 3rd AG
Nicole Ramsbey  1:50 - 4th OA and 1st AG
Becky Arndt/Crecente - 1:54
Abby Russell 1:56 - 6th OA & 2nd AG
Melissa Ludwig 1:56 - 8th OA & 3rd AG
Evan Shealy - 1:59 - 1st AG
Kim Parenti - 2:04
Kelly Danias - 2:11
Melanie Pfieffer - 1:47 Aquabike 1st place!
Mary Biebel's Relay Team - 2nd place team - ALL LADIES!

 
 
Oct 15th  SC Triathlon Series End of Year Awards
Katie Malone   - 1st Open Women
Steph Hance - 2nd 25-29
Jess White - 1st 30-34
Becky Crecente - 2nd 30-34
Nicole Ramsbey - 1st 35-39
Abby Russell - 2nd 35-39
Melissa Ludwig - 3rd 35-39
Beth Mullikin - 1st 40-44
Lisa Powell - 1st 55-59
Karen Bailey - 3rd 55-59
Mary Biebel - 3rd 60-64
 
Brad Fraedrich - 2nd Masters Open
Evan Shealy - 1st under 15
Scott Kaylor - 3rd 30-34
Brandon Abbott - 3rd 35-39
John Miles - 3rd 40-44
These ladies swept the 35-39 age group for the year but also in MANY races! This is true team work; pushing each other to a better result week after week!

 
 
October 16th - Tempe 70.3, AZ
Kristen Nichols - 5:16 - 4th AG QUALIFIED FOR 70.3 WORLDS!
Will Wood - 5:23 - yet another PR!
 
Hopefully I will get some pictures from both of them soon!


Who is RACING...


October 22nd Ironman NC, Wilmington
Nicole Ramsbey
Brandon Abbott
Kelly Danias
Rachel Crunk
Jamie Golden
 
October 22nd Ironman 70.3 NC
Jess White
Michael Vaccaro
 
October 23rd Challenge Aruba
David Schaffer
 
October 29th Spinx Run Fest Half Marathon
Becky Crecente
 
October 29th Spinx Run Fest 10K
Mary Biebel
Kim Parenti - Maybe?



*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

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 - COMPUTRAINER CLASSES at Greenville Cycling Center





Bike


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

Nov 5th - 9AM  - Tryon Bike Ride before the Beer Festival (30 mile range) - Any takers? E-mail coach Katie.






Run

Nov 12th - Tryon Half Marathon (See below)

Dec 3rd - Race to the Head of the Class 5K & 10K   (See below) - This is going to be a GROUP event! Hope to see many of you there!



















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. 

2012 Felt F6 full carbon frame with SRAM Apex - like new condition. Frame size 56 (fits someone close to 6 feet tall). Located in Simpsonville. Asking $900. Call Chris Smutzer 864-449-5273

Compact Crank Set 50/34 - crank length 170. Located in Greenville. Asking $125 OBO - also a bottom bracket with ceramic bearings - additional $50 OBO Contact Kim Parenti kimberlita1278@yahoo.com

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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: scrungirlrun@gmail.com

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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 jim.f.mitch@gmail.com

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I can't believe no one wants this bike!? All the history in it!

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.
_____________________________________________________________
Contact Kimberley Westbury about the wheels below: 
kimberley@westburygraphicdesign.com 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 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)

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, 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 $350 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


Katie Malone| Malone Coaching |864-415-5804 | katie@malonecoaching.net | Malonecoaching.net
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