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!
Super Stylist Tip: 

There is a trick to safeguarding your hair before a swim....spray your dry hair to fill the hair follicles so chlorine cannot be absorbed.  I like to use Paul Mitchell's Awapuhi Moisture Mist Hydrating Spray.  A bottle is always in my swim bag and on my bathroom counter.  Before swimming and after showering it is the first product I put on my hair.  It deeply hydrates thirsty hair as well as revives dry, tired skin!  Hawaiian awapuhi and lactic acid provide deep moisture and enhanced shine.  Spirulina and plankton extracts rich in amino acids and vitamins make hair soft, hydrated and silky smooth.  I also use it on my dry hair to reactive styling products in my hair, making it perfect for a quick blow dry touch-up. 

 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
Are you Ready?

As I write this many of you are worried about your big race this weekend. You are concerned about the details and all the "what ifs" that are out there that could sabotage your race. I am here to tell you that there is nothing that can work for or against you more than your own mind. There is not one athlete that I am coaching that can't do this race. Everyone has had plenty of preparation. Even if the preparation wasn't perfect it will still get you to the finish line. Training rarely is perfect, my personal training is definitely not perfect and even most pro's don't have what they would ever consider "perfect". 

Over the next few days people are going to constantly ask you if you are "ready". Let me help you with the answer to this question; YES, YOU ARE READY! Say this simply and with confidence because you ARE! Even if you don't feel like you are, say it anyway. Fake it, till you make it. Say it so many times that even YOU believe it by the time you get to the start line.

The next question you will get is how do you feel? Your answer: EXCITED. I know you might think you are nervous but that is just a word I am not willing to allow anyone to use because it is negative. Of course I will be asking you these questions too, so don't get tricked and give me the wrong answer! 

I plan to be at the expo most of Friday and Saturday. We will have a booth set-up so come and see me for last minute tips or if you need help with anything.

Sunday will be GO TIME! Support, Cheer, Encourage and SMILE while you are out there. The fact that you are out swimming, biking and running is something we are all blessed to have the ability to do. Personally, I am grateful to work with such an amazing group of athletes. Life is what you make of it and mine happens to be swimming, biking and running! I might not be as fast as I used to be, but my passion for the sport and my love of racing are still front and center. 

Coach Katie

CONGRATS Karen & Phil!

Congrats to team members Karen Bailey and Phil North on their engagement! Instead of a diamond ring Phil knew the way to Karen's heart...a shiny new bike! While Karen is a life long athlete this year she has completed her first triathlons and been on the podium at both even qualifying for Nationals! I am very excited for these two. Now we just have to get Phil qualified for Nationals so they can race together!

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! 

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

Many of you have received this product in the mail and some of you will be getting yours from me soon. In return for their generous sponsorship Mg12 wants to hear what you think of their product. Please use the products like this:

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? 
JUICE PLUS IS FOR YOU! 
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.
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!
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!


Sign up HERE!


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

For more info. click HERE!

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!
All in your head...

Because I am fascinated by all the things that our minds can do I think it is important to constantly work on this aspect of training. What I have found is that over the years while my body might not be as willing my mind is stronger than ever. I course I account this to my "study" of all things in my head, but in all seriousness this is not an area to overlook.



Results...
 
May 14th Clemson XTERRA, SC
Jock White 1:53 3rd AG
Jess White 1:56 5th OA!

May 14th May Fest 5K, Spartanburg,  SC
Erica Melton 30:28
 
May 14th Jekyll Island Oly, GA
Steve Erwin - 3:07
Josh Ludwig (sprint) 1:16 4th OA & 1st AG


 
May 15th Kiwanis 15K, Asheville, NC
Steph Hance - 1:39
 
May 16th Assault on Mt. Mitchell, Spartanburg, SC
Juane Wyrtch - 7:46 ride time
 

May 15th Columbia Duathlon, MD
Mark Walter 2:48 - 3rd AG


 
Who is RACING...
 
  May 21st Forest Freak 50K, Greenville, SC
Laura Haupfear
 
May 22nd 36 N Triathon, NC
Josh Kendrick
 
May 22nd James Island Sprint, SC
Rachel Crunk
 
May 22nd Chattanooga 70.3
Michael Vaccaro
Heidi Ewing
 
May 22nd Mountains 2 Main Street Half Ironman, Greenville, SC
Will Fowler
Ilia Owens
Nancy McDougald
Brad Fraedrich
Beth Mullikin
Bob Boyle
Adam Fisher
Doug Byrne
Elisha Byrne
Steph Hance
Kitt Zuk
Chris Zuk
Lindsay Walker
Cal Sinkler
Jannette Finch
Lauren Siddens
John Siddens - Aqua Bike
Nicole Ramsbey
Kim Parenti
John Miles
Lisa Powell
Joanna Eubanks
Jess White - Relay (Swim & Run)
Jock White - Relay
John Davidson
Mary Biebel (Relay Runner)
Melinda Lindberg (Relay Swimmer)
 
May 22nd Mountains 2 Main Street HALF MARATHON, Greenville, SC
Melanie Pfeiffer
Evan Shealy

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
June 6, 20
July 11, 18
Aug 8, 22, 29
Sept 12, 19


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

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








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.



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. 

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








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