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April 8th Assault on the Carolinas, Brevard, NC
Lisa Powell
Katie Malone
Brad Fraedrich
Joanna Eubanks
Laura Haupfear
Will Wood
*We all finished! This is not a timed event.
April 8th Day Break 10-miler - Columbia, SC
Kelly Danias - 1:31
April 15th - Try Charleston Olympic Distance, Mt. Pleasant, SC
Katie Malone - 2:25 - 1st OA
Brad Fraedrich - 2:32 - 1st Masters Open
Catherine O'Sullivan - 2:33 - 1st AG and 4th OA
Bob Boyle - 3:00 - 3rd AG
Phil Zitello - 3:01
April 15th - Try Charleston Sprint Distance, Mt. Pleasant, SC
Dianne Fladdung - 1:23 - 3rd OA
Tina Rich - 1:25 - 4th OA
Steve Erwin - 1:28
April 17th - Boston Marathon
Becky Crecente - 4:05
Chris Crecente - 4:05
Congrats to both of you for getting it done on a HOT Day!
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If you have soreness or cramping on a regular basis -
I absolutely love the Mg12 Products!
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April 21-22 Smokey Mtn Relay, NC
Liz Blackwood
Abby Russell
Steph Hance
April 21-23 Starwars 5K, 10K & Half Marathon, FL
Michael Vaccaro
April 22nd Heart & Sole 5-miler - Columbia, SC
Kelly Danias
April 22nd Reedy River 10K, Greenville, SC
Mary Biebel
Shannelle Campbell
April 22nd Reedy River 5K, Greenville, SC
Christy Warren
Will Wood
Nicole Ramsbey with her son Addison
April 22nd Ironman Texas, The Woodlands, TX
Rachel Crunk
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| Rachel getting in a practice swim before her IM. |
April 23rd XTERRA off-road triathlon, Myrtle Beach, SC
Jess White
April 23rd Düsseldorf Bruckenlauf 10K, Germany
Johanne Duensing
April 29th Harbison Trail Half Marathon - Columbia, SC
Kelly Danias
April 29th Clemson Sprint Triathlon, Clemson, SC
Katie Malone
David Schaffer
Nicole Ramsbey
Liz Blackwood
Joe Engram
Melanie Pfeiffer
Evan Shealey
Erica Melton
Phil Zitello
Kim Parenti
Beth Mullikin
Mary Biebel - Relay
April 30th Dauerlauf Severinsviertel, Germany
Johanne Duensing
April 30th Koa Koi Sprint, Hawaii
Will Wood
*Please keep in mind that I do my best to get this correct but sometimes I unintentionally miss someone. Please let me know and I will go back and correct it the next week!
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We are a Registered USAT Triathlon Club & a Registered IRONMAN Brand Triathlon Club.
Search for MALONE COACHING any time you register for a race and make your club affiliation known. See the bottom of the newsletter for more information on the IRONMAN brand club.
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MENTAL TRAINING
If you feel like you need to do a little homework for your mental game check out:
Life With No Limits Coaching
My favorite article this week was the one on
Habits - Is it making or breaking you?
Of course the other one I enjoyed was how a coach can communicate better!
Let me know what your favorites are!
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XTERRA Wetsuits
USE Our discount code and SAVE $$$
CO-MALONE
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See things that I need to add? Things that need to be fixed?
Please e-mail me and let me know what YOU would like to see in this newsletter. This can be anything from topics to cover to adding more pictures. This is for YOU!
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Bike Maintenance - Appalachian Bicycle Institute
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The new schedule for the entire remainder of 2017 is up on the website, giving you all plenty of time to plan, coordinate, and make it happen for a visit to ABI. You may view it here.The 5-Day Immersion has been filling over two months ahead of schedule, so just a little nudge to plan accordingly. I always leave room for custom classes, so if that's your cup of tea, let's do it. This year so far has had quite a handful of such classes, including a trip to the University of South Carolina to teach students again at their beautiful campus shop. I love traveling, so if you're a shop that needs me to come to you... YES is the always simple answer.
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Don't forget to join the Malone Coaching Super Secret Facebook Group for the latest information and friendly banter between your teammates!
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Keeping your sanity
I have exactly 90 min to finish the newsletter, do a swim workout and pick Keene up from daycare. I am struggling for a topic that will "connect" with my readers. I have eaten any junk food that was left in the kitchen (Keene's Easter Candy - oops) and procrastinated long enough that it is time to give you something meaningful to read.
It is the time of the year when the base training is over and the longer rides and runs are sneaking up on us. Yes, it is my favorite time of the year - IRONMAN/Half IM training time! This is when every workout will be a new PR and when the schedule sometimes looks a little daunting. I am asking for intervals that are longer and harder than you have ever done before. You might think it is all physical but I promise you that many of these workouts are just to get in your head. If you can wrap your mind around these workouts in training, when you get to your race day, you will be mentally prepared for anything because nothing can be as hard as some of the workouts I like to drop on your schedule!
So here is the kicker when it comes to keeping your sanity once you get into this phase of training, you have to do what you are supposed to do WHEN you are supposed to do it. If you don't then you will get behind very quickly! Reach out to me as soon as you realize things are not going your way for the week so I can help you adjust and prioritize, that is what I am here for. While I realize many of you are type "A" personalities you also have to be willing to bend when you have to. Some days you just can't do your workout when you want to. For example there are a lot of nights right now where dinner in our house just doesn't happen. I am not proud of that fact, but I just don't always have time to cook a beautiful nutritious meal in the middle of the day when I am training and working at my computer. Getting my workout done, e-mails answered and then meeting with people is the priority at the moment. Sure, we will eat something but for the next 13 weeks till our Ironman we might eat a lot of peanut butter and jelly sandwiches, yogurt with granola and breakfast for dinner. Fresh fruit (if I have time to get to the store) and raw veggies or bags of steamers. Don't expect a lot of pictures of our beautiful nutrition - the best I can probably do is a smoothie. I feel like we all can get so caught up in "doing it all" when really sometimes you have to let a few things go when it is Ironman training time. Be kind to yourself and find a way to have "disciplined flexibility". I promise this will allow you to enjoy the process of the training a lot more!
Coach Katie
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MONDAY COACH IS OFF!
MONDAY is Coach Katie's ONLY day off each week. This means that e-mail probably will not get answered. If you have a burning question please send a TEXT any time but especially on MONDAY! Typically Monday there will not be any individual sessions scheduled aside from the GROUP SWIMS that will take place at Lake Lanier every other Monday night. Thank you for your understanding!
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April 22nd - Reedy River 5K & 10K
April 25th - 5:30 AM Group TRACK - Caine Halter YMCA front door
April 25th- 7:00 AM Group Swim Caine Halter YMCA
April 29th - Clemson Sprint Triathlon
May 1st - 6:30 PM - 2nd OPEN WATER SWIM - Lake Lanier
May 6th - M2M Bike Course Preview -
CANCELLED!
May 9th -5:30 AM Group TRACK - Caine Halter YMCA front door
May 9th- 7:00 AM Group Swim Caine Halter YMCA
May 13th - Lake Murray Sprint
May 15th - 6:30 PM - 3rd OPEN WATER SWIM - Lake Lanier
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Garmin Problems?
Factory Restart/Reset/Reboot
Recently Nicole Ramsbey had some problems with her Garmin. Here is what she wanted to share with the team!
In a Garmin 920XT emergency you might want to try to restart a dead
ish unit with the following:
a. Hold
POWER BUTTON on for 15 seconds. The device should hopefully start to turn off.
b. Press and hold
UP ARROW BUTTON and
DOWN ARROW BUTTON
c. Press but don't hold the
POWER BUTTON for a second or so - device should turn on
d. Wait for 1st beep then release
UP ARROW BUTTON
e. Wait for 2nd beep then release
DOWN ARROW BUTTON
and/or fiddle with combinations of the above
There is more info in the manual:
search for 'factory' in the manual
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We appreciate our Sponsors!
Without a team of sponsors that believes in what we are doing we would not look nearly as sharp at races! Our sponsors help keep us healthy and on track and looking good! I have a link to all of our sponsors to the left. Please support them any time you can. Here is a little bit about our special team:
SUPERCUTS - has been our sponsor for years so when you need a good hair cut and product check them out in the Greenville area! Mary Biebel, owner, has been on our team for years and has earned herself the nickname "Podium Girl" since she is almost always on the podium!
EMERALD CITY BIKES - is located in Greenwood, SC but the customer service is worth the drive. Joanna Eubanks is a co-owner with her husband has been a member of our team for years now too. She is an amazing athlete even though she hasn't been racing much in SC over the last few years, she is always one to watch!
FRIGID Cryotherapy - is a new sponsor this year located at 8540 Pelham Rd. Greenville, SC. They specialize in cutting edge recovery techniques like cryotherapy.
Think of it as a very quick and powerful ice bath - except not as painful! They also have a NormaTec Boot lounge.
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Time to Travel - Meet our new partner!
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Take some of the stress out of travel to races!
We are thrilled to announce that Premium Plus Sports (PPS) is the Official Travel Company for Malone Coaching, its athletes and customers. I've used them before, so I know!
Why PPS?
- They've been providing athlete logistics services since 1986
- One-Stop Shop for
- o Airfare, Hotels & Transfers
- o Onsite - mechanic & concierge
- o Bike Shipments
- o Massage Therapists
- o Post-race trips/tour suggestions
- o Post-race bike/extra luggage storage
Premium Plus Sports specializes in travel packages for Ironman, 70.3, ITU, Xterra, Challenge races worldwide. They handle all logistics, so participants can focus on the training & racing, for a more fulfilling experience.
Exclusive to Malone Coaching, PPS will provide:
- Special pricing/discount for events listed on their website
- Travel logistic resource to any event you are participating (purchase not necessary)
Feel free to submit a request or Call 800-282-3636 and let them know you're a Malone athlete.
PPS will customize any trip to meet your needs and budget.
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I will post items for sale weekly. If you wish for me to post something for you please include all the details below and send an e-mail to [email protected].
Date posted:
Item:
Description:
Located:
Asking Price:
Contact Info:
Photo:
Date posted: 4-21-17
Rudy Project Helmet
Worn 3x by coach Katie - it does not fit my head!
Landrum, SC
Asking $75
Date posted: 2-1-17
Thule Aeroblade Edge Roof Bars L (Used on a 2013 Pathfinder, adjustable)
And Thule Circuit roof fork bike holder
Located: Charlotte, NC
Asking Price: $275
Date posted: 2-1-17
Item: Hard Case Travel Bike Box
Located: Landrum, SC
Asking Price: $125
Contact Info: Coach Katie
 
Date posted: 1-12-17
Item: Xterra Speedsuit
Description: XL NEVER WORN
Located: Greenville, SC
Asking Price: $60
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We are TEAM MALONE COACHING
Please ask your members to
login to their IRONMAN Account and update their TriClub Affiliation by clicking on the "
My
Athlete Profile" tab. If your members need to
create and IRONMAN Account, please be sure they use their Active.com
email address. Once their account is verified, they must log in and out for their athlete information to display. After logging in and out, they will be able to select their TriClub Affiliation by clicking on the "
My Athlete Profile" tab and entering the name of your club in the drop down menu. Finally, scroll to the bottom of the page and click "
save".
Once your athletes are registered as members of your club within our athlete database, any time they race with IRONMAN anywhere in the world they will generate points that will go to your TriClub Ranking. You can check your
TriClub Ranking on IRONMAN.com.
We also invite you and your members to join our
IRONMAN TriClub Connect Facebook group. TriClub Connect is a great way to learn about the IRONMAN TriClub Program, our races, and just connect with other TriClub members.
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OPEN WATER SWIMS
The location of the open water swims is Lake Lanier on the SC/NC border at my PRIVATE boathouse. There are no bathrooms available so please stop somewhere on the way. There is a place to get changed for before and after swimming.
Parking is off the side of the road or in a parking lot next to my boathouse that my neighbor generously allows us to use.
The address is:
2004 West Lakeshore Dr.
Landrum, SC 29356
*Swims are held every other Monday.
*
If the weather is bad I will make the call by 5:00 that night and post on Facebook & send an e-mail to all coached athletes. Swims might be rescheduled due to weather
but that will be on a case by case basis.
May 1st
May 15th
June 5th
June 19th
June 26th
July 10th
July 31st
August 14th
August 28th
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.
Swims 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!
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.
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Swim Opportunities!
We will start with our open water swims at some point in April when the water is warm enough. Still plan on every other Monday evening at 6:30 PM. Our open water swims are a WORKOUT! Every athlete that has attended these over the
 years has seen huge improvement in open water swim races. Don't miss out on this opportunity!
For the winter months we will be swimming on Tuesday mornings after the track workout at Caine Halter YMCA around 7AM. Just make sure to verify with me if you plan on coming. What I am saying here is there are opportunities for you to work with me at the pool!
The Endless Pool at my home in Landrum still remains open to you to use as a tool. with mirrors on the bottom and in front of you it is amazing the difference it can make in your swim because it allows you to see what you are doing. Schedule a time to get in and use it with me!
NEW SWIM OPPORTUNITY!
For those of you who need more work on your stroke former Malone Coaching athlete Cheryl Quinn is giving private lessons as well as coaching some Masters Swims! Cheryl has years of experience swimming and was an incredibly strong triathlete. She is kind and compassionate too. Check out her swim coaching
Facebook page to learn more about her!
I love working with swimmers of all ability levels, but I get especially excited when I hear they want to improve their swimming for a triathlon. Over the past 2 years, I have become a USMS level 1&2 certified masters coach and Adult Learn-to-swim instructor. Last year I took the plunge and obtained my USAT level 1 certification in hopes that my swim coaching might segway into working with some triathletes. I would welcome any opportunity to help your athletes in the pool, whether as private lessons or part of my beginner masters workouts Monday and Wednesdays 6:30-7:30 PM
Monday am 5:30 PM at GHS pool.
I also teach at the Kroc Center
Please feel free to contact Cheryl directly if you want to set up a lesson with her.
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Learn more & Register for this fun series HERE! |
Looking for some ride info and other general bike info?
We are starting the year off with mountain biking to develop handling skills and work on a nice smooth pedal stroke.
CYCLE BAR - this is a new spin studio in Greenville. I gave it a try last week and was pleasantly surprised at how different and fun it was. If you need something to get you out of the house this is a great/safe/social way to get in a great workout!
SPIN CLASS - There is a spin class on Thursday night at Caine Halter YMCA followed by a core class both taught by Tracey Ashall that some of you might want to check out.
April 8th -
Assault on the Carolinas 9:00 AM - Brevard NC there is a 40K, 60K and 100K ride that goes over Caesar's Head. RIDE IS FULL.
April 22nd - Issaquena's Last Ride, Walhalla, SC
April 29th - Looking Glass Tour, Brevard- 50 & 100 miles, chip timing, for profit ride, food for sale post ride
April 29th Tour de Cashiers, NC *I have heard this is a brutal ride!
May 6th - Tour de Camden-30, 50, 62 complete meal, music, craft beer afterwards
May 15th - MONDAY - Assaults
on Mt. Mitchell and Marion
May 20th Tour de Cure for the Diabetes Association - Cola?
May 27th - Ride for Outward Bound Half Century, Carrier Park Asheville-50 miles
**June 4th -
WNC Flyer 8:00 AM for 100 miler, there is also a 100K, a 50 miler and a 30K. Starts and finishes at Oskar Blues Brewery. This is a GREAT ride for a tri bike but also fills up quickly so if you plan to do this sign up NOW!
**July 8th -
Hot Doggett - 100 miler, 100K and 60K rides
July 14-16 - Alzheimer's Ride to Remember - starts in Simpsonville and ends in Charleston
October 7-8 MS 150 Breakaway to the Beach, Sunset Beach, NC
October 14th - White Squirrel, Brevard, NC -chip timing, for profit ride, eats for sale post ride
*Thanks to Lisa Powell for most of this list!
**These are the next rides we will be going to as a group. |
Group Track Workouts
Currently our group runs leave every other Tuesday from the FRONT DOOR of Caine Halter YMCA at 5:30 AM. The run to the track (Greenville High School) which is 2 miles. Usually we run 2-3 miles at the track and then head back. If you are not to a point where you can run that distance simply meet us at the track. Get there around 5:45 to do a warm-up and then join in the fun. We have different pace groups and I will be happy to advise you who to run with.
Next group track workouts:
April 11th
April 25th
*If interest remains and we have a good size group showing up we might be adding additional track workouts.
RACE for a good cause! Some options...
April 8th at 8:30am
2nd Annual Can't Catch Connor 5k
Trailblazer Park
(235 Trailblazer Drive, Travelers Rest, SC 29690).
For those interested in running, registration is open until April 6th, but you must sign up by Friday, March 24th to receive a t-shirt. Like last year, there are options to donate if you cannot attend.
The total cost of the prayer chapel is around $60,000, and we are excited to keep climbing the mountain until we meet the necessary goal! We would love to see all of you out there again this year and support our cause.
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Come join us again this year in Running for Amy at the
Heart & Sole on April 22 in COLUMBIA
to honor Amy Pierson.
Choose Running for Amy, team captain Kelly Danias. Whether you do the 5 mile run, 5 mile walk, or 3 mile walk, I'll pick up all packets for you on Friday before the race. You know we always have a fabulous time!
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MAY 6th - In
Charleston area
RACE THE HELIX - this race helps to support a great cause that is close to fellow racer Stephen Shenal's heart!
Register here!
May 13th - Here is a great little 5K in Greenville's Eastside. The proceeds help families with the costs of adoption.
Register online here!
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Tracey Ashall Provides Run Coaching & one-on-one running sessions and group run workouts!
After 3 years of leading run groups with the YMCA Covington and a private gym and doing online coaching friends (which I continue to do) I decided to set up an LLC. My goal is to build my run coaching business in Greenville, SC and surrounding areas and to build an even stronger running community. I aim to build runners from the inside out, developing the correct technique, smart training and reducing the risk of injury. I develop skills beyond just running but how to cross train and do supplemental training effectively plus develop that mental attitude to push yourself beyond what you thought you could do! Working in groups and one on one I will tailor a program to suit your ability and goals whether it be to improve your 5k to qualifying for Boston. I specialize in training road racing from 5k to marathon. Tracey also has extensive personal training certifications to be able to work that into your schedule.
Personal PR's include:
5k - 19:06 (Sept 2015)
10k - 40:42 (Dec 2015)
Half Marathon - 1:29:12 (Feb 2017)
Marathon - 3:15:08 (Dec 2016)
If you have friends in the Greenville area who are looking for run specific coaching or if you need someone to push you during that interval workout contact Tracey!
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Your Triathlon Club is invited to participate in the "World Championships of Beach Triathlon Tri Club Challenge". Okay, that may be wee bit overstated - but we are having a
BEACH TRI CLUB CHALLENGE to see who is the most bad ass Tri Club of them all. This Challenge is open to any Tri Club or Tri Team in the world - so help us spread the word! Yes, there will be a trophy awarded to the BEST Triathlon Club. Actually 2 trophies will be warded - one for the BEST Male Tri Club Team - and, one for the BEST Female Tri Club Team. Thats right - trophy + bragging rights = badassery!
RACE
The Beach Tri Club Challenge is taking place Saturday, June 17, 2017 at Hilton Head Island - the Race is the
Atlantic Community Bank BEACH BUM TRIATHLON #1
REGISTRATION
- Please let us know by June 1 if your Club plans on participating (Remember, you do not have to enter a male AND female team - it can one or the other or both. AND, if you don't have enough members to field an all male or all female team - let us know and we can create a mixed team category if there is enough interest
- DISCOUNT - once you notify us of your Team's interest, we will provide you with a discount code to use online -or- in person - so your team members may receive a healthy discount on their entry.
WHAT I NEED
- Team Roster - names and emails
- Team Captain - name and email
- Team Name
LODGING
I am in the process of working a special rate with a hotel across the street from the race site. I will post the rate and instructions on how to book a room once it is confirmed.
SCORING (patterned after a cross country running):
- Minimum of 5 athletes scored - no max on number of athletes registered to that Club
- Athletes are scored according to their overall place in the event - ie., 1st place finisher get 1 point; 10th place finisher gets 10 points; and so on...
- We will tally the points from the first five finishers of a Club - and the Club with the lowest score WINS
- Athletes race as individuals in the event and will also be eligible for individual awards
We hope you can join us for a great time of racing triathlon on Hilton Head Island. I am sure there will be questions - so email me directly or call me at 843-338-1481. Thanks - ao
Thank you,
Find Your Freedom!
Alfred | Go Tri Sports
Go Tri Sports
"Celebrating 16 Years of Serving our Community of Athletes
"
Store : 31 New Orleans Rd., Ste. B, Hilton Head Island, SC 29928
Telephone: 843.295.9565
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The Lake Lure Olympiad
is a competitive sports festival boosting challenging courses, entertaining activities, and family fun at diverse scenic locations benefiting area charities and service organizations. Read on to learn more about the many great race events offered!
Your Premier Destination Race Weekend
returns for the 13th annual year to the scenic mountain town of Lake Lure, August 11,12 & 12th 2017. Each year over 1,500 athletes come to compete at WNC's largest
three day sports festival
, situated in the Hickory Nut Gorge of the Blue Ridge Foothills.
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Your Triathlon Club is invited to participate in the "World Championships of Beach Triathlon Tri Club Challenge". Okay, that may be wee bit overstated - but we are having a
BEACH TRI CLUB CHALLENGE to see who is the most bad ass Tri Club of them all. This Challenge is open to any Tri Club or Tri Team in the world - so help us spread the word! Yes, there will be a trophy awarded to the BEST Triathlon Club. Actually 2 trophies will be warded - one for the BEST Male Tri Club Team - and, one for the BEST Female Tri Club Team. Thats right - trophy + bragging rights = badassery!
RACE
The Beach Tri Club Challenge is taking place Saturday, June 17, 2017 at Hilton Head Island - the Race is the
Atlantic Community Bank BEACH BUM TRIATHLON #1
REGISTRATION
- Please let us know by June 1 if your Club plans on participating (Remember, you do not have to enter a male AND female team - it can one or the other or both. AND, if you don't have enough members to field an all male or all female team - let us know and we can create a mixed team category if there is enough interest
- DISCOUNT - once you notify us of your Team's interest, we will provide you with a discount code to use online -or- in person - so your team members may receive a healthy discount on their entry.
WHAT I NEED
- Team Roster - names and emails
- Team Captain - name and email
- Team Name
LODGING
I am in the process of working a special rate with a hotel across the street from the race site. I will post the rate and instructions on how to book a room once it is confirmed.
SCORING (patterned after a cross country running):
- Minimum of 5 athletes scored - no max on number of athletes registered to that Club
- Athletes are scored according to their overall place in the event - ie., 1st place finisher get 1 point; 10th place finisher gets 10 points; and so on...
- We will tally the points from the first five finishers of a Club - and the Club with the lowest score WINS
- Athletes race as individuals in the event and will also be eligible for individual awards
We hope you can join us for a great time of racing triathlon on Hilton Head Island. I am sure there will be questions - so email me directly or call me at 843-338-1481. Thanks - ao
Thank you,
Find Your Freedom!
Alfred | Go Tri Sports
Go Tri Sports
"Celebrating 16 Years of Serving our Community of Athletes
"
Store : 31 New Orleans Rd., Ste. B, Hilton Head Island, SC 29928
Telephone: 843.295.9565
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The Lake Lure Olympiad
is a competitive sports festival boosting challenging courses, entertaining activities, and family fun at diverse scenic locations benefiting area charities and service organizations. Read on to learn more about the many great race events offered!
Your Premier Destination Race Weekend
returns for the 13th annual year to the scenic mountain town of Lake Lure, August 11,12 & 12th 2017. Each year over 1,500 athletes come to compete at WNC's largest
three day sports festival
, situated in the Hickory Nut Gorge of the Blue Ridge Foothills.
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