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   
*Offer good at Mary's 7 Supercuts (does not include 2 Supercuts on Woodruff)

Note from the coach
Bike Mechanic School for everyone, 
REGULAR Bike maintenance & power meters...

Has the off-season got you wondering what to do with yourself? Well right up the road in Asheville, NC we have a bike mechanic school that might benefit some of you. There is always something new to learn about how to take care of your bike and even though you might often still take your bike to the shop learning about what they are doing and how they do it is valuable. So if you have some time on your hands check out Appalachian Bicycle Institute

Along these same lines I think there are a lot of you who never clean your chain or lube your chain. This is some pretty simple maintenance that EVERYONE needs to know how to do and should be doing on a regular basis. Sure it depends on how often you ride but I can tell you that during Ironman training I like to wipe my chain down every week and re-lube as needed. My favorite cleaning products are Finish Line Bike Wash which I use to wash the frame and scrub my handle bar tape. Then I spray some Clean Streak degreaser on my chain and spray it off with the hose and then wipe it off multiple times with a dry clean rag to get any dirt, grit and grime off my chain. I finish it off by spraying some T9 lube on the chain AFTER it is dry and then wipe that off with another clean rag. Really this is simply a matter of having the right products on hand and getting in the habit of taking care of your bike. Your drive train will actually last longer if you take care of it. This isn't rocket science folks so buy these products and perform this simple 10 min ritual monthly at least!

Power meters have been all the rage for cyclists and triathletes for years. While I don't believe that a power meter will make you a better cyclist it will certainly give you more useful data and provide many of your trainer rides with a new level of effort because with a power meter it is very easy to see how hard you are really working. While I don't think that everyone has to have one I do think that if you are looking for ways to improve on the bike that this is a helpful tool to have. The reason I mention this now is because NOW is the time to be researching the one that you want (there are MANY models available now) and getting it installed on your bike and learning how it works BEFORE the meat of your season workout begin. If you think this is something you might be interested in please talk with me before simply purchasing one.

Coach Katie


I just wanted to let you all know that now that the end of the season has arrived I will be taking a short vacation with my family. I will be out of town from NOV. 16th - 20th. I will not be answering e-mail during this time. I will check my phone once a day and respond to anything urgent but at this time of the year I would like to think there really isn't anything that urgent. I thank you for your support and your understanding while I take a much needed short break.
SC Tri Series


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! 

*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!

October 22nd Ironman NC, Wilmington (*Bike course shortened to 56 miles)
Rachel Crunk 7:52 - 3rd AG and 18th OA WOMAN!
Nicole Ramsbey 8:25 - 12th AG
Brandon Abbott 8:40 - 1st IM race!
Kelly Danias 10:40
Jamie Golden 11:08 - 1st IM race!
Rachel stays focused on the run!
Nicole is always a "ham" for the camera!
Kelly has time to blow kisses to her fans!

Brandon certainly looks serious and focused here!
Nicole celebrates the first IM finish line for her sister!
October 22nd Ironman 70.3 NC
Michael Vaccaro - 5:16 - 20th AG
Jess White 5:55 - 9th AG
October 23rd Challenge Aruba
David Schaffer 1:50 - 2nd AG & 16th OA!
October 29th Spinx Run Fest Half Marathon
Becky Crecente 1:35 - 1st AG!
October 29th Spinx Run Fest 10K
Mary Biebel 59:06 - 2nd AG
Kim Parenti 5K - 3rd AG

Who is RACING...

Nov 5th Ironman Florida, FL
Chad Crocker
Chris Schwendimann
Nov 5th Croft Half Marathon
Laura Haupfear
Nov 5th Savannah Rock-n-Roll Half Marathon
Susan Bowers
Nov 12th - Tryon Half Marathon
Paul Zimmerman
Erica Melton
Laura Haupfear
Manny Cintron
Brian Norton
Nov. 13th Monterey Half Marathon, CA
Whitney Mical

*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!


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.


Open  Water Swim Dates

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

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!


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:


Bike - COMPUTRAINER CLASSES at Greenville Cycling Center


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


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

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:

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


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 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: or (864) 201-6700

2014 HED H3D FRONT Carbon Tubular 10-Speed Road Wheel with TUFO 700 Tubular Tire (S3 Lite, Blue Tread Black Sidewall )
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.


EVERYTHING in this next section is from Steve Erwin. 

Please contact him directly at 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)


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 $350 OBO. Located in Greenville
Contact Nicole Ramsbey

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

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