Chattanooga Report & Pictures, Wrist HR monitor, Results, Riding seatless, deals & steals

NOTE FROM THE COACH

Last weekend I was fortunate enough to watch the inaugural Chattanooga 70.3 (half IM) race. I saw almost everyone at least once on the course and enjoyed watching most when they didn't know I was watching. Watching run form at mile 6 and mile 12+ was good for me but what was better was to see how the people who were relaxed and smiling almost always had better posture and run form than those who were suffering. Racing well hurts, it forces you to dig deep and keep going even when every part of your body is pleading for you to stop.

Now for the things that a coach can't see on the course that I was told afterwards. John and Jenny accidentally switched Garmins which meant that neither one of them had much other than speed to go by on the bike. Thankfully they both have a very good "feel" for where they were effort wise. Not having data on the bike happens to everyone at one point or another which is why learning what easy, medium and hard efforts feel like is so important. Will had no HR, cadence or power which could have destroyed his race but it didn't because he has done enough race pace efforts in training to know exactly how it should feel.

I could not be more proud of how our team raced in Chattanooga. From the first timers, Kim & Paul, to those more experienced who had breakthrough races and PR's all the way to Rachel and Elisha who are heading to World's. Thank you all for working so hard and for your support of the team. Being able to see Adam, Will, Brad and John pushing each other on the run was a real treat but it is also part of what team-work is about!

~Coach Katie

MENTAL TOUGHNESS!

While anyone who tackles the Assault on Mt. Mitchell is mentally tough no matter what the race is we all face the dilemma from time to time of when to push on and when to drop out. Many times you have the choice to continue on but certainly question what it will do to you long term physically and other times athletes have such a strong resolve to make it no matter what that absolutely nothing can stop them and that is a rare and beautiful trait. For athlete Troy Harman he has been on both ends of the spectrum over the years but this year he has raced with resolve to finish what he started and this attitude has carried him far. In his younger days he was a great athlete so now not only is he strong, but he is mentally tough and some days when your body will not carry you...your mind will!

Here is a brief bit of Troy's account of his Assault on Mt. Mitchell experience:

"So where to begin. Started off from the house and I felt like a million bucks. As we rolled down the first hill just outside of Spartanburg that allowed us to carry any speed. I hit the lip on the pavement that joins the road to the bridge. At this point I had all my weight on my full carbon saddle. SNAP and the saddle flew out from under me and bounced down the road. All that was left on the seat post were the saddle rails. This was at mile 6, Kat freaked out and said "our day is over lets go home". I told her no and she responded with you can't ride like that, I told her to get on Kevin's (a mtb friend) wheel and he would get her to the top. And I was going to go as far as I could. I got on to one group or another hanging off the back because it was not fare or safe for me to be standing in a working pace line. I think I sat on the rails on and off for a total of 4 minutes over the next 69 miles. It was no picnic. Standing to climb Bill's Hill was very hard. I thought there was no way I could make it past Marion. My legs where screaming and spent, my arms where numb from standing and pushing a big gear to be able to make forward progress. The only thing working was my mind. As I rolled in to Marion I was hoping that someone would offer me a saddle so I could at least see If I could make it to the Parkway. No one offered. When I got to the car, I noticed that Les's car was still parked next to ours and I knew he was only riding Marion, So I started to refuel and pulled the rails off my seat post. I waited for him for just short of an hour, when he came in I got his saddle and got back on the road. To my amazement my legs still worked. I would have thought at this point I would have been the last person on the road. Nowhere near true. Starting around the lake, I may have climbed better then I have ever climbed. It was not fast due to my arms and legs being dead but it was the most steady I have every made that climb to the parkway, I was eating up the road, I did not count but I know I past 4 dozen people on my way up Devil's Whip. There was a big storm chasing us up to the parkway, I no sooner put my foot down at the parkway stop and the rain started. In my hurry to leave Marion (for the first time ever) I did not grab a jacket or arms. When I left Marion it was 88 degrees, when the rain started it had dropped to 54. Covered in sweat and now freezing from the rain, temp drop and spent effort I started back out. It rained so hard that the water was running down the road like a river, in some places over the top of the tire and rim seem. I had a couple of bad spots (physically) on the Parkway but overcame them. When I got to the turn into the park I had forgotten how hard it was. So I took it one stroke at a time, It was not until the finally climb when I said to myself " I AM GOING TO MAKE IT". I can't believe at no point I walked. Clock time was 8:28

COACH'S PICK!

Check out this new HR monitor for your WRIST! Yes that is right folks with the MIO FUSE no more burning your skin off your chest! It works with your Garmins too! I just wanted to bring this to your attention for those of who who have issues with that. Thank you Rachel Crunk for being the tester of this very cool gadget!

Capture your entire daily performance & reach your fitness goals!

EKG-accurate heart rate data, with no chest strap required
Tracks steps, pace, distance and calories to provide a complete assessment of your daily effort
Customizable display and configurable heart rate zones
Connects with iPhone and Android Apps
Sync heart rate to bike computers & GPS watches via ANT+
Stores activity data and wirelessly syncs to the Mio GO app

May 21, 2015 - In This Issue:

UPCOMING WORKOUTS & RACES

NEW THIS WEEK

Where Fun & Competition Collide!

Year after year, athletes travel to what USA Today declared one of "America's Best Lakes" for the annual Lake Lure Olympiad Sports Festival.

From the scenic beauty and challenging courses to delicious finish line food and countless welcoming volunteers, the Olympiad experience is truly special and unique for beginners and veterans, families and friends.

Western North Carolina's &
Rutherford County's
Largest Sports Festival!

Kim Parenti all smiles! Will and Brad helped each other at the end of the run. Paul finishes his first half IM!

Rachel runs her way to the World's! John & Jenny always fun to be around! Melissa and her kids at the Ironkids race

Nicole's son AJ beats her to the line Nicole - since she had a flat she has time to pose! Rebecca & Joanna win the mud run

Margaret runs her way to a top 10 finish. John and Lauren enjoyed the Rave Color run together!

Chip demonstrates that you can take what you learned from coaching for a year and still perform well with the same principals. Thanks for showing your team spirit and wearing the team kit!

SWIM

OPEN WATER SWIM SCHEDULE:

June 1
June 15
June 29
July 13
July 20
SWIM TIME is 6:30 SHARP!

*Keep in mind these are not just "swims" these are group open water workouts to get you race ready. We have different groups based on ability, we have an open water swim specific workout and we have kayaks and paddlers to help keep it safe. (I need some volunteers for this again this year - I always like to have at least 3 boats out there).

We work hard during the workout and hit the Mexican restaurant El Sureno at 8:00 PM.

We will be doing open water swims this year

on Monday's evenings at 6:30 PM at Lake Lanier in Tryon, NC. SWIMS START at 6:30 SHARP

If you are late you can catch the group on the way back from the Warm-up. Please plan accordingly to be IN the water at 6:30!

Address:

Lake Lanier Boathouse

2004 West Lakeshore Drive

Landrum, SC 29356

No matter which way your GPS in your car wants to take you I promise you after work you DO NOT want to take HWY 14, unless you are very close to the Hwy 29/Hwy 14 intersection.

Take I-85 towards Charlotte all the way to I-26 towards Asheville.

From Greenville:

Take I-85 towards Charlotte

Take I-26 towards Asheville

Take Exit #1 - go LEFT off ramp

Go through Landrum - cross railroad tracks

IMMEDIATE RIGHT on Hwy 176 for about 2-3 miles

HOT SPOT - LAST STOP FOR BATHROOM! NO FACILITIES AT THE LAKE!

You will enter NC and pass El Sureno Mexican Restaurant on your LEFT (Also our dinner location)

Turn LEFT into lake entrance shortly (200m) afterwards - Across the street from an old strip mall

---

Road veers to the right

Once you see the lake go RIGHT over dam/bridge

My boathouse is on the LEFT about .75 from the dam/bridge (it

is at the end of the only straight away you will be on).

There is a black metal gate with a metal cut out of a dog & the house number 2004 on the fence post

The boathouse is blue with black shutters.

PARKING: Please park across the street - PARK OFF THE ROAD . If there is no parking there go past the boathouse

and turn around and park on the grassy area on the lake side of the road or in the large parking lot to your LEFT (NOT PAVED) which we are allowed to use.

DO NOT park under the covered parking since people who rent the house there normally park there. Please do NOT block them in.

Parking is really not that difficult you just might have to walk for 200m which you all should be able to handle.

If we do not park off the road the police will arrive so PLEASE PARK OFF THE ROAD!

NO FACILITIES AT THE LAKE!

But we do have a place where you can get changed.

These swims are open to Malone Coaching athletes and GCM Team members. Due to the size of the group I am going to ask this year that if non-swimming spouses and children want to enjoy the boathouse while we are swimming that 1 adult stay with the children. Please no pets (I love dogs) but dogs and wetsuits just don't mix. Last but not least a little RSVP would be great too so that way I know how many paddlers I need to round up. Safety is my first priority at the lake!

*Summer storms usually pass quickly and just because it is storming in Greenville doesn't mean it will be here so unless the weather is unusually bad please still plan to attend. I will make the call at 5:00 PM if we have to cancel for weather.

**If you need a new wetsuit, XTERRA coupon code is CO-MALONE.

BIKE

Greenville Spinners 2015 Time Trial Series Info!

Cat 1/2/3, Cat 4/unclassified, and Merckx

Cat 4/unclassified would be anyone who doesn't race on a regular basis and isn't ranked in cycling racing = most triathletes!

Merckx (ROAD BIKE) is zero aero equipment, so aero bars on a road bike would bump you into the unclassified category.

Package deal for all $2,000 OBO

Anyone interested in a 52 cm Cervelo P2C 2009 race wheels and training wheels included?

Durace back d?railleur replaced last year
3 different size cassettes for multiple style courses.
Awesome full carbon entry race bike for someone trying to avoid new price tag.
Would consider selling without race wheels.

Contact Nicole Ramsbey 864-363-7647 or [email protected]

Located in Simpsonville, SC

RUNNING DEPARTMENT

THE TRYON HALF MARATHON IS COMING!

MARK YOUR CALENDAR FOR 11/14/15

The Tryon Running Club is making DISCOUNT CODE available to MC Athletes: "TRC" will be the promo for a $5 discount.

Register online here: https://eventsignup.org/event-registration/

COUPONS

20% discount code: SSMIL20
SHOP ONLINE HERE!

XTERRA DISCOUNT CODE: CO-MALONE

I hope that you had a great weekend! For this week only, we're bundling together our newly redesigned transition tripack with the Vector Pro fullsuit, or Volt sleeveless suit at AMAZING savings!

The 2015 tripack is larger to handle more gear for longer trips or bigger races, while still having great pockets for your wet XTERRA wetsuit, helmet pouch, and shoe pockets.

CLICK HERE to see the bundled options, and as always, don't forget to use CO-MALONE for the best pricing available!

GREAT DEAL ON GARMIN:

Where to go?

Greenville Custom Bicycles

What the deal is:

Garmin 920xt with heart rate for $449.00

Our contact: Tom Haedrich

Greenville Custom Bicycles

30 Orchard Park Dr #16,

Greenville, SC 29615 .

Just reference the GHS/GCM deal upon checkout.

Supercuts Locations

Visit a Supercuts near you!

Pelham Commons - Greenville

215 Pelham Road

Greenville

242-1490

Hudson Corners - Greer

2115 Old Spartanburg Road

Greer

322-5903

Taylors Square - Taylors

3023 Wade Hampton Boulevard

Taylors

268-2268

Easley Town Center - Easley

128 Rolling Hills Circle

Easley

855-4800

Dorman Centre - Spartanburg

120 Dorman Commerce Drive

Spartanburg

595-3558

Hillcrest Shopping Center - Spartanburg

1931 A East Main Street

Spartanburg

585-2300

(Coupon only valid at these locations)

NUTRITION

DISCOUNT CODE: malonecoaching

A Mexican-inspired salad bar

(prep ahead for lots of leftovers!)

Ingredients:

1 package Tempeh (chopped, then grilled on skillet in a little olive oil on medium heat) OR your choice of protein

Mango (1 chopped) OR peach

Cheese (shredded or brick)

Avocado (1 chopped)

Stir fry of fresh veggies OR frozen: mushrooms (1 large package - sliced and pre-washed), red and green pepper (chopped), chives (chopped), black beans (1 can, low sodium rinsed and drained), garlic (2 cloves chopped) tossed in olive oil in a large pot on low heat, covered. Add 2-3 tbsp water to prevent sticking.

Jasmine rice (1 cup dry w/ 2 cups water, cooked for 15-17 minutes) OR your choice of grain

Romaine lettuce (2 large heads, chopped) OR pre-washed/chopped lettuce

Fage 0% greek yogurt - large container (if using for lunches at work, you may find it easier to have individual portions in your fridge)

Salsa (jar) or make your own

Mutligrain chips or triscuits or crackers - optional for a crunch

Pot of veggies - throw it all together and let it cook for 20 minutes (stir occasionally)

The final product..... a salad sky-high of yumminess and immune boosting nutrients.

Reposted from: http://trimarni.blogspot.com/2014/03/prep-once-eat-twice-leftovers.html

SUBTITLE

Katie Malone

864-415-5804

[email protected]

"Planning is bringing the future into the present so that you can do something about it now!"

Alan Lakein

STAY CONNECTED

Where Fun & Competition Collide!

Western North Carolina's &Rutherford County's Largest Sports Festival!

Western North Carolina's &
Rutherford County's
Largest Sports Festival!