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!
SCTS End of Year Banquet - (DATE CHANGE) OCT 15th 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!




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
Get it Fixed!

This is the time of the year when for most the training slows down significantly. Most of the big races of the year are behind us and some feel like they are left with a void. Personally I find the fall the perfect time to take care of things that have been neglected over the summer. Things like bike maintenance. I don't mean just cleaning your chain either I mean scheduling a complete overhaul with your favorite bike shop or mechanic. If you ride a lot it is safe to say that you should have ALL cables (brake & shifting) and housing replaced as well as a new chain and possibly a cassette too. It is not unheard of to even need to replace the chain rings on your front crank set! Yes, who knew? Triathletes are notorious for NOT taking good care of their bikes so that is why I feel like it is very important to remind all of you to make time, take the money when you are not spending it on races and traveling and take care of your biggest investment - YOUR BIKE!


Here is a quick list you can even take with you to the shop:
  • Replace brake cables and housing
  • Replace shifting cables and housing
  • Check to see if you need a new chain
  • Check to see if you need a new cassette
  • Check to see if you need new chain rings on your front crank set
  • Ideally have the bottom bracket taken out to drain any water out of the inside of your frame and bearings lubed or possibly replaced.
  • Headset taken apart (you drip sweat in here) cleaned, lubed, bearings replaced if need be.
  • Replace handlebar tape - seriously it gets very dirty, splurge on the extra $20 or order a fun color if you don't see what you like at the shop. *I have found that Lizard Skin does NOT hold up!!!
  • Check hubs on front and rear wheels
  • Order yourself a pair of new cleats for your bike shoes. Either replace immediately or simply check that your cleats are secured with all bolts to your shoes, but have a back-up pair always ready to go. You will appreciate this when you need them the day before a race!
  • LIGHT UP! Even if you don't ride at night consider adding a bright blinking light to your rear to make you more visible!
  • **Ask Santa for some new race wheels!
By doing this NOW in October or November you are not really missing any of your training time. You can leave the bike for 3-10 days without worry. You are avoiding adding another expense to the holidays and your bike will be all ready to go in Dec for some spins on the trainer and for your serious training that will start back in January.


Coach Katie




Bandana Benefit Ride for Josh Duncan



Registration for the 
Bandana Benefit Ride for Josh Duncan  is now open!  The first 130 registrants get a free bandana!

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.


Information about the ride is here:   http://freewheelers.info/bandana_ride/

Ride  registration is here:   http://tinyurl.com/Bandana-Ride-for-Josh  (you don't need a Paypal account..click " continue" near the bottom of the web page to use your credit card)

If you want to  donate without riding:   http://tinyurl.com/Donate-to-Josh-Duncan  (you don't need a Paypal account..click " continue" near the bottom of the web page to use your credit card)

Registrations and donations are tax deductible.

In case you don't know, Josh Duncan was cycling with friends on Route 101 when he was struck by a car on August 31st.  He died from the injuries.  We are hosting a ride to raise money for his 1-year old daughter.  Josh was new to cycling.  He wanted to get healthy for his daughter, Hayden.  He started riding about 6 months ago and quickly progressed to riding 16-17 mph.  He was proud of his progress and enjoyed riding with friends.  He will be sorely missed.

Feel free to share this email or the attached flyer with friends!

Questions?  Email me directly:   [email protected]




JUICE PLUS+ IS FOR YOU! 
Time to start thinking about 2017 Uniforms!

Epix has come out with some new gear for 2017. I want to see if there is interest here specifically in the aero 1 piece? Our design will stay much the same for 2017 just with some minor updates. I will have mock ups done before we place the order.
Time Line for ordering:
Order DUE: Jan 13th delivers week of Feb 20th. 








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.
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...

October  1st Cloudsplitter 100K (run), KY
Chris Crecente  - 15:18 - 2nd OVERALL! *Possible Negative Split!!! Negative splitting any race is impressive but when you get into a distance like this it is close to impossible. Chris was steady and smart!


 
October  1st Harmon Lake Trail Run Half Marathon, ND
Brooke Nicholson - 2:09 - 3rd OA
 
October 2nd  - Furman 5K
Mary Biebel - 25:36 - 1st AG!
 

Who is RACING...

October 8
th Rock-n-Roll Man, Macon, GA
Madyson Coggins
Clemson Tri Team
 
October 8th Clemson 5K, SC
Corey Peruffo
 
October 8th Swim the Suck - 10 mile swim, Chattanooga, TN
Steph Hance
Go Wonder Woman Steph!


October 9th Ironman Louisville, KY
Stephanie Rerych
 
Oct 15th * - Rescheduled Dam Tri
Katie Malone
Becky Arndt
Brandon Abbott
Kim Parenti
Mary Biebel  - relay runner
Josh Kendrick
Melissa Ludwig
Kelly Danias
Nicole Ramsbey
Susan Bowers
Melanie Pfieffer
Evan Shealey
 
 
October 16th - Tempe 70.3, AZ
Kristen Nichols
Will Wood


*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.








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]

_______________________________________________
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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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: 
[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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