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!
We are now CLUB Malone Coaching!

Thanks to new requirements for USAT Coaches Malone Coaching had to become a CLUB! So when you do Ironman Branded (140.6 & 70.3)  events make sure to register as part of CLUB MALONE COACHING. In the end we get all sorts of points and are eligible for fun things like private port-o-potties at Ironman events, special swim caps and goodness knows what other kind of interesting incentives they have. Oh and we now get some pretty cool discounts on Desoto stuff too. See your e-mail.

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.

Note from the coach
This week as I was running I was thinking a lot about the things that we each do that make us great, but at the same time many of the self defeating behaviors we have adopted over the years. Right about this time a song came on my iPod and the chorus of the song kept repeating this "Is your life the verse or the chorus?" This of course made me think about it. What does this mean? In my mind life as a chorus is repeating behavior over and over. It can be good behaviors or possibly bad. Living life as a verse means making progress and writing a story.  Too much chorus is dull and too much verse doesn't give you time to enjoy the chorus.  Ideally when you put the two together you have a life that sings a beautiful song. 

What parts of your day/life are the chorus and which parts are the verse? 

Coach Katie
Coach Katie Takes MONDAY OFF

Not that it really matters to anyone but me, but I take Mondays off from coaching. I don't meet with anyone on Monday, I don't sit at my computer on Monday either because I have usually been at the computer for 12-15 hours on Sunday. Saturday's are normally taken up with events or group training or meeting with folks who can't meet during the week. Tuesday - Friday I try to meet with people during the day and often in the evenings too. When I am not doing that I am at my desk trying to create schedules, answer questions via e-mail and texts, write the newsletter, organize adventure and give some feedback. So you see I am going pretty much every day of the week. Monday I just need the day off to clean my house, do my yard, cook for the week and take the dogs on a long walk. I am not so sure if it counts as true day "off" but it is my day to try to just catch up on life. I encourage everyone to take a day off weekly or bi-weekly to take care of these necessities. It will help you be more focused and organized which is a big part of success in this sport!
Upcoming Group Training & Dates

*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.

April 4th - 6:30 PM first open water swim of the year! Lake Lanier, Tryon, NC - See more info in e-mail or below in the swim section.

Visors should be here soon!

Mountains to Main Street Training

April 2nd 7:00 AM Meet in TR at Trailblazer Park. Leave by 7:30 and on the bikes at the latest by 9:00. Ride the Course w brick run after then go to  lunch in TR. We have 2 spots open if anyone wants to join. Cost is $35. 

If you want to VOLUNTEER at Mountains 2 Main Street please go to  this link and sign up. Malone Coaching will NOT have a "team" per say. While I encourage you all to volunteer many of you have different volunteering requirements (location & time where you want to be) and as a team that can't be accommodated. So please go out and volunteer at a time and place that best fits your schedule and your talents! Thank you!
Super Stylist Tip: 
Hair can turn green from chlorine building up on the hair shaft.  Paul Mitchell's Shampoo 3 helps prevents the dreaded swimmers' "chlorine green".  This clarifying shampoo deeply cleanses and removes chlorine and impurities like iron and minerals from the hair.  While it removes dulling build-up, it also strengthens strands and minimizes future build-up.  There's a range of sizes, one for your tri bag and one for the shower.  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   
*Offer good at Mary's 7 Supercuts (does not include 2 Supercuts on Woodruff)

Something to feel good about:

There are still good people out there. I know we all "know" this but somehow you just don't hear about it as often. Instead most stories about cyclists are about negative encounters with cars. I wanted to share this story from our own Malone Coaching athlete, Susan Endicott, who winters down in Ft. Lauderdale.

"I was 38 miles into my brick workout this morning.  Only had a few more miles to go on my bike when I felt that familiar rumble in my back tire.  Of course.....5 miles from home, I get a flat.  This is the 2nd flat in 3 weeks on the same stretch of road AND when I am doing a brick workout!!!   After my last flat tire fiasco in the pouring rain, I had the bike shop swap out my tires for 'heavy duty' tires and new inner tubes.  $175.00 later, I have what I think are a set of 'steel-never-to-be punctured-tires' on my bike.  Obviously, this is not the case.  

This time around, I know I am too far from home to 'walk' I decide to attempt to change the tire myself.  While standing there looking ditzy and trying to figure out if I can do this, a lady walks by with her dog.  She asks if I am okay.  Gotta a flat I say and I'm not too proficient at changing it.  She suggests that I walk 3 blocks to her house and she'll have her husband change it for me.  I thank her profusely, but say that I will attempt to change it on my own.  (the last time I got a flat, I walked several blocks in the rain in my bike shoes and I got a massive blister on my heal which impacted my running for the next 2 weeks!)   She went on her way.  No sooner did she leave when a guy (running) stopped to ask me if I was okay.  Got a flat I tell him.  (I learn that he is also a triathlete!!)   He asks me if I would like help changing it.  Of course, I accepted!  He changes the tire, but then sees that I don't have a pump.....I only have those CO2 cartridges.  He uses the cartridge, but it only put a bit of air in the tire.  He tries to re-use the cartridge only to deflate the tire completely.  At that precise moment, the lady that I saw earlier drives up with her husband!!  When they realize that the CO2 cannister didn't do the trick for me....he drives home and gets his pump....comes back and pumps up my bike.

Can you believe it???  Not one person.....not 2 people.....but 3 people assisted me today!!!  There are still super kind people in this world.  Once again....the longest transition in history.  But after all of that....I felt obligated to finish my brick.  I cycled the 5 miles back to my house....donned those runners and finished my brick."


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! 

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.

I recently read this article,   Ditch the Physiological Safety Net, from Dr. Gloria Petruzzelli and there were a lot of points that really hit home with me. So many that I have had to go back and revisit this post multiple times. Maybe you should too? I would love to discuss this with you after reading it.


March 20th NYC Half Marathon, NY
Kitt Zuk 1:49:04 NEGATIVE SPLIT CLUB! Congrats!
March 19th & 20th Palmetto 200 Relay, All over SC!
Brandon Abbott
Will Fowler
Ilia Owens
(They had some good fun and ran lots of miles!)
March 19th Sampson County Super Sprint, NC
Brent Johnson is BACK! 43:45 - 2nd AG
March 19th Elizabeth 8K, Charlotte, NC
Michael Vaccaro 35:34
Most of the team who raced at Parris Island - LOTS of awards were won! 

March 19th Parris Island Sprint Tri, Beaufort, SC
John Miles                56:48 - 3rd AG
Josh Ludwig              57:39 - 2nd Military
Doug Byrne                58:15 - 1st AG
Brad Fraedrich                      1:01:22
Katie Malone                        1:04:33 - 4th OA 3rd Open Qualified for Nationals
Phil North                  1:05:05
Elisha Byrne              1:05:37 - 5th OA
Nicole Ramsbey       1:05:40 - 7th OA 1st AG
Will Wood                 1:06:43 - 3rd AG
Melissa Ludwig        1:08:36 - 3rd AG
Bob Boyle                  1:09:56
Steve Erwin               1:10:16
Evan Shealy               1:11:03 - 2nd AG
Paul Zimmerman     1:11:50
Karen Bailey             1:14:40 - 1st AG  - 1st Triathlon! QUALIFIED FOR NATIONALS!!!
Liz Blackwood                       1:15:36 - 2nd AG
Manny Cintron          1:17:22           
Phil Zitello                1:19:23
Mary Biebel              1:20:56 - 2nd AG PR!
Melinda Lindberg    1:23:13 - 2nd Athena
Nina Kristeva                        1:23:32
Brendaly Cintron      1:43:36 - 1st Triathlon!

Phil North smiling at the finish!

Liz Blackwood killing it on the run!

Will sees how fast he is running and can't believe it - Yes, he did outspent the guy in the picture!
Evan - our youngest member at 11! He out-ran almost everyone!
Jeff, Addison & Nicole

March 26th iRecycle Half Marathon, Spartanburg, SC
Bob Boyle 1:53 - 3rd AG
March 26th iRecycle 5K, Spartanburg, SC
Erica Melton - 31:41
March 26th Fort Yargo Duathlon, GA
Jess White - 1:38 for 3rd OA and 1st AG - Jess is getting faster and stronger! She is one to watch for this year!

March 26th Hunting Island Biathlon (Kayak-Run), SC
Leslie & Pete Chaplin Relay - 1:35 and just missed the podium in 4th place
March 30th Lowe's Motor Speedway 10 mile TT Race 1
Chad Crocker - 22:30 (that is 26.4 mph folks!)

Who is RACING...
April 2nd  Altamont Marathon, Half & Relay, Greenville, SC
Steph Hance & Liz Blackwood - Relay
Chris Cresente
Laura Haupfear
April 2nd Cooper River Bridge Run, Charleston, SC
Susan Endicott
Mary Biebel
Bob Boyle & Daughter Sandi
Lisa Powell
Steve Erwin
Nikolina Kresteva & son
April 3rd Cooper River Bridge After the run Ride, Charleston, SC
Lisa Powell
Rachel Crunk
April 9th Assault on the Carolinas
Cal Sinkler
Jannette Finch
Brad Fraedrich
Katie Malone
Mark Walter
Steph Hance
Juane Wyrtch
April 10th IM Florida 70.3, FL
Steve Erwin Relay (Swim & Bike)
April 10th Anderson YMCA Sprint Tri, SC
Katie Malone
Lauren Siddens
John Siddens
Manny Cintron
Brendaly Cintron
Stephanie Rerych
David Schaffer
Liz Blackwood
Jess White
Nikolina Kresteva
Phil North
Kim Parenti
Karen Bailey


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.

MG12 Can this help you?

Open  Water Swim Dates

My Boathouse at Lake Lanier 
2004 East Lakeshore Dr.
Landrum, SC 29356

April 4, 11, 25
May 9, 16
June 6, 20
July 11, 18
Aug 8, 22, 29
Sept 12, 19

Open water swims will start THIS Monday April 4th at 6:30 PM the water! That means you need to arrive a little earlier to allow time to squeeze into your wetsuits. This week we will only be swimming for 30 min at the most due to the cold water. Please make sure to bring warm/dry clothes to change into immediately afterwards. I will have a heated room for you to change in.  There is not going to be a specific workout due to the fact that it will be very cold and you need to get in, get used to the water and get swimming. 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. 

I DO NOT KNOW THE WATER TEMP but I am guessing it is probably low 60's. You might want to wear 2 swim caps or a neoprene cap if you have one.

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.

For those of you interested in Open Water Swimming in 2016 here are the dates.  They are NOT every 2 weeks this year but rather scheduled around important races. So please make note of these dates on your calendar. I will also have them on the website and on the website calendar for your convenience. For the swims in April we will have to wait to see what the water temperature is. If it is really cold wetsuits and  hoods will be required and we will keep the swims on the shorter side to avoid hypothermia.

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:



The first few team rides of the year:

Mountains to Main Street Training
April 2nd Ride the Course w brick run after then go to lunch in TR. See above for more info.

If you are riding ZIPP Wheels please make sure to check with your bike shop to make sure this doesn't affect you!


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. 

Item #2 Vortex 4 Full Wetsuit, Men's size small, 
Never worn -$100. Lo cated in Charlotte, NC Contact Michael Vaccaro,

Item #3 XTerra Vendetta long sleeve Women's Large. Make Mary an offer! Located in Greenville. Contact Mary Biebel

Item #4 Blue Seventy sleeveless Women's Medium Large Make Mary an offer! Located in Greenville. Contact Mary Biebel

Item #5 Zoot Women's Small - worn 1x. Located in Greenville. Make Christina an offer. or 864-201-3443

Item #6 Zoot Men's Large - worn a few times. Located in Greenville. Make Christina an offer! or 864-201-3443

Item #7 Race Wheels (10 Speed) Asking $450 OBO. Located in Greenville
Contact Nicole Ramsbey

Item #8 Bike Shoes worn 1 season. Asking $75 OBO Located in Greenville. Contact Nicole Ramsbey.

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

Item #12 Compact Crank Set 50/34 - crank length 170. Located in Greenville. Asking $175 OBO Contact Kim Parenti

Katie Malone| Malone Coaching |864-415-5804 | |