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!
Note from the coach
Finding Motivation

Recently I have been looking for my motivation as if it were a lost diamond earring in a field. I know it is out there but don't really have any idea how to find it or even where to start because I have no idea how I lost it. I keep asking the question "how could I have possibly lost it?" something so important and meaningful to me. Just as you would search for that diamond earring, all thoughts go over and over the events that led up to the loss as if some vision will suddenly appear and point me to it. Sometimes the continuous rerun of events becomes overwhelming because I can't focus on anything but the loss and the fact that I WANT IT BACK! I am sharing this with you because so many people come to me (as a coach) because they need help with motivation and if there is one thing I know, it might be motivating to have a coach, but true MOTIVATION COMES FROM WITHIN. It isn't something I can give you, but maybe I can help you find it when it is temporarily lost. As I have done some soul searching over the last few days there are some fundamentals that I keep coming back to that are allowing me to pin-point where that elusive motivation is hiding. 

Remembering the "why". I have lots of mental tricks I have used over the years with athletes. One of my favorites is that everyone must be able to answer the question "WHY are you doing this?". I don't ask athletes to tell me their answers because some are deeply personal but I do ask that everyone, especially Ironman athletes, be able to simply answer this question with a good answer. Because that "why" needs to be good enough to get you out of bed at 4 or 5 in the morning, good enough to push you through long hard workouts, it has to be the foundation for your action. So I bet you are wondering what my "why" is? I haven't thought about it years (problem #1) so my answer now is muddled, so is my ability to roll out of bed and do workouts. My answer years ago was "I want to qualify for Hawaii" and that would get me through any torture training session. I would just think about it over and over. That answer doesn't work for me anymore so I need an answer that fits with my current lifestyle as a coach and a mother. I could simply say "I want to be strong and healthy" but really that is just too generic for the purpose of this "why" question. Looks like I have some work to do on this one and my bet is that you do too!

"How" did this all get started? In my recent search I have challenged myself to look back at what has brought me great joy over the years, that led me to my love of the outdoors. No, not the trainer, not the treadmill and not the indoor pool. I want to be out in nature enjoying trails, wild animals and the lake, simply seeing what there is to be seen. What I see as a major factor of loss of motivation is the fact that there is so much racing going on, travel to races and crazy scheduling that there is no time to go off and ride for an entire day exploring the mountains. In 1989, when I was 14, I rode my bike in the Assault on Mt. Mitchell. 102 miles of bliss that left me feeling like I could do anything. I miss the mountains, I miss the long rides that brought me joy and made me strong. So some of the things that helped me before have been completely eliminated from my schedule. I see this as an opportunity to bring them back!

Just like looking for the earring in the field I have also realized that maybe I should not get so caught up in looking for motivation where I think it should be and instead find inspiration in unlikely places. One of the most unlikely places would have to be Wal-Mart. Yes, they have some pretty great motivation available and they don't even know it. Take one step into Wal-Mart and you will see the obesity epidemic in America in full swing. It makes me want to take off running. Go into any nursing home or hospital and you see people with all sorts of disabilities and illnesses. No, they are not all old either. When I see this I am reminded that I am blessed to be able to use my body and I need to show how grateful I am by getting out there and moving. 

The has been found. It was simply on the counter in the bathroom where I left it. Motivation was right there next to it, staring back at me in the mirror, reminding me that this journey we are all on is one step in front of the other. It never gets easy no matter how long you have been doing it. The secret is simply finding your happy place, being inspired by the every day right in front of you and just doing the work.

Coach Katie
MG12 Can this help you? Some of you will be getting samples in the watch for them!
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)

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.

May 12th
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.

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 25th  - 6:30 PM THIRD open water swim of the year! Lake Lanier, Tryon, NC - See more info below in the swim section.

Kim, Carol, Dan & Manny show off their Xterra wetsuits!

Mountains to Main Street Training

April 23rd  - I am planning to ride the course. This is NOT a supported ride. We will leave the start at 9 AM. So what this means is you will need to buddy up if you want to do this ride. I can put 4 bikes on my car which means I have room for 2 more bikes so if someone has a car that they can only carry 2 bikes on, but take 4 passengers then they can drive down there as well and someone can drive them back down there to get their car once they have all returned to Travelers Rest. Yes, it makes for a long day and it is no fun to have to shuttle cars around. So unless you did not get to do this ride last time when we did it as a group it isn't the kind of ride you should feel you have to do.

Currently these are the people who are interested:
Coach Katie
Becky - going in my car
Brad is driving and we have a car seat for Keene which is why we can only take 1 person with us.

Possible other car:
Bob Boyle
Beth Mullikin
Kim Parenti
Nancy McDougald


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.

April 2nd Cooper River Bridge Run, Charleston, SC
Heidi Ewing - 52:32 *Forgot to include in results last week!
April 16th Brownville Sprint, TX
Chris Schwendimann - 3rd AG
April 9th Assault on the Carolinas
Juane Wyrtch 100K 4:09! Nice work in the wind!
Steph Hance - did the shorter course 60K - 2:21
April 10th IM Florida 70.3, FL
Steve Erwin Relay (Swim & Bike) - 44 Swim & 3:10 Bike
Melissa Ludwig 5:55!
April 10th Anderson YMCA Sprint Tri, SC
Jess White 1:08 - 1st OA & 1st AG
Katie Malone 1:09 - 2nd OA & 1st Open
Phil North 1:10 - 2nd AG
Jock White 1:12
David Schaffer 1:13- 3rd AG
Stephanie Rerych  1:15- 4th OA & 1st AG
Becky Arndt 1:17 - 6th OA & 2nd AG
Karen Bailey - 1:20 - 10th OA & 2nd AG
Kim Parenti - 1:20  -  2nd AG
Lauren Siddens - 1:22 - 1st AG
Liz Blackwood - 1:23 - 2nd AG
Erica Melton - 1:43
Evan Shealy - 1:57 *Long stop due to witnessing an accident.
*John Siddens - 51:07 - 1st OA for Aquabike!

I have to give a shout out to everyone who raced this freezing cold race. It was hard, it was cold but it was still fun. It would have been easy to stay at home in a nice warm bed, but as triathletes we don't like to make things easy and we thrive on challenge. This might have been a short race but I think the cold challenged us all plenty!

Stephanie was very happy to be racing in Anderson!

Lauren lands on the podium!
John jumps for joy at winning the Aquabike! Nice work to the "power couple" Lauren & John Siddens

Evan makes his way out onto the bike course in the freezing cold! This kid is as tough as nails!

Jock White and his girls before the kids triathlon on Saturday...It just goes to show that family participation is fun for everyone! Their mom, Jess, took the overall win on Sunday

Who is RACING...
April 16th Try Charleston Half IM, SC
Rachel Crunk
Brandon Abbott
Will Fowler
Bob Boyle
Elisha Byrne
April 16th Try Charleston Half IM, SC
Manny Cintron
Doug Byrne
Steve Erwin
April 16th Playa Del Rey 5K, CA
Mary Biebel
April 16th Double Quarry Crusher Run, Columbia, SC
Lisa Powell


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

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 6:30 PM 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. 

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:



The first few team rides of the year:

Mountains to Main Street Training
April 23rd Ride the Course from South Cove Park. Roll at 9AM - this is NOT supported I just wanted to let you all know that I plan on riding it. See above for more info.

Greenville Spinners TT Series! This is a great way to have some fun and get a great workout in. 
May 12th
June 9th
July 28th
August 18th

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 | |