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Triathlon
Week at a Glance & Dates to Save!
- Tuesday and Thursday mornings 6-7am swim class with Coach Katie at the MTY
- April Group Clinic with Chris Dehollander at Performance Therapy- April 29th, 2014
- Next Track Workout: March 19th-- 5:20 am at Mauldin Middle School
- Parris Island Sprint Triathlon March 15
Parris Island - the season opener
Every year this race pops up on the calendar in the middle of winter. It seemed like such a good idea to sign up for it a few months ago. Of course you will be ready by mid March! Oh wait, that was before the kids got you sick, before your boss dumped a few extra loads of work on your desk, before the nagging injury that you finished up last season with returned. Either way the race season is upon us so it is time to clean your bike, go through your gear, wash your uniform and get your mind wrapped around the race. In your mind review the things you are going to FOCUS on. For the swim I highly recommend focusing on good form and staying relaxed, the race is not won in the pool! On the bike - SAFETY FIRST! It is the beginning of the tri season and everyone will be riding harder than they have all year. If you are passing on the left ANNOUNCE it "ON YOUR LEFT"! Don't try to pass people on the little loops because there are lots of roots and gravel there to deal with, pass on the straight always! For the run, it is nice and flat so work on turnover and your forward lean. In a race like this you don't know where you are in your age group so don't stop racing before you cross that finish line. Just a few seconds can be the difference of being on the podium or not. Remember this race is the first race of the year for everyone. The special part about being part of the Malone Coaching Team at this race is that you are bringing with you a huge support and cheering network. Please yell and cheer for each other while you are on the run, by encouraging each other, you will take the focus off your own personal struggle and in turn have more fun. At the end of the day racing is not about your time or your place but about participating in a fun event with friends and running around in your wet bathing suit! I am looking forward to being out there with all of you!
We will be going to lunch after the race & awards at Moon Doggies Caf� & Grill in Port Royal. Please join us to catch up with the team and get some good food in your system to help you recover from the race!
The training camp previously scheduled for April 4,5,6 has been changed to a 1 DAY BEGINNER CAMP open only for CURRENT Malone Coaching athletes and will be FREE. This will be held APRIL 5th and we will conclude with a group dinner (not included in the price).
Malone Coaching Ironman Chattanooga Training Camp
July 18-20 Chattanooga, TN
The goal of the camp is to become familiar with the bike course in order to allow athletes to ride to their potential, as well as work with coaches to develop a race plan to enhance their overall Ironman experience. In addition to the training component to this camp, we will be offering helpful lectures and guidance from experienced Iron-distance coaches. Not only will this camp provide you with specialized Ironman training and educational elements, but you will also have the opportunity to get your bearings in the city and meet athletes from all over the country.
Coaching will be done by certified and experienced USAT coaches Katie Malone from Malone Coaching located in SC and Jim McGehee from One-on-One Endurance in VA. http://www.oneononeendurance.com/
This camp is going to be all about training hard and learning. It is only open to athletes training for Ironman Chattanooga or another Ironman event. There are no shortened versions of the workouts because we don't want to water down the experience for the Iron distance athletes. Come ready to work hard, learn a lot and have some fun!
This camp is limited to 20 participants so that we can keep the groups on the bike small and give each athlete lots of personal attention. The first 20 people to register and pay are in, after that we will keep a waiting list.
As of 3/6/14 there are 8 available spots left.
Weekend Racers- March 8 & 9 Good Luck to this weeks racers! GHS Half Marathon Greenville SC March 8 Alisha Cleveland Ben Atkins Benji Walvoord Bethany Zitlaw Sarah Oliver Nicole Ramsbey Mary Biebel Anderson Interfaith 5k Anderson SC March 8 Melinda Lindberg Palmetto Bluff Marathon Bluffton SC March 9 Dustin Wilder Rachel Crunk Lappers Delight 24 hour March 8 Terry Foxworth running with wife Nicole NC Half Marathon March 9 Michael Vaccaro Reedy River 10k, SC Results Jim Roberts 1st AG 44:34 Mary Biebel 2nd AG 57:12 Karri Isaac PR 54:32 Katheryn Gooch 1:10:40 The Image of Focus for the week...Phil Zitello Here is Phil on his negative split at Hilton Head Half Marathon. Great Job Phil! |
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Swim
YMCA Swim Class with Coach Katie
Don't forget, Coach Katie Malone holds swim class every Tuesday and Thursday morning from 6am-7am at the Middle Tyger YMCA in Duncan, SC. These classes will end on Thursday May 1st. $50.00
per month for YMCA members and $65.00 per month for non-members.
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Bike
Bike for Sale : $1200.00
Custom 52 Seiger TT speed machine Sram Force
This is a custom painted bike for team Seigler, by HB Bikes. This bike is from 09 and was used by a professional bike team for TT races. The bike has been very well cared for, and treated with lots of love. It has remained in a humidity controlled environment when not in use. There is small signs of use, as one would expect from a used bike. A few small very minor scuffs, also there is a little clear coat that is peeling on the seat post, where a race number was left on to long. This does not affect strength in any way.
Bike includes
Lightweight 52cm carbon frame with carbon 1 1/8 carbon fork with carbon steerer tube
Token Carbon headset
Sram TT900 shifters
Sram Force 172.5 53/39 carbon fiber Crankset
Sram Force Rear derailleur
Sram Red Front derailleur
Profile Design OCR carbon brake levers
SRAM 1070 Chain
SRAM 1070 Cassette
Cane Creek SCR 6 brakeset
Profile Design Carbon Fiber Cage
Felt Aero R2 wheelset (off a Felt AR2 bike Approx. 1500 grams) makes a great mid weight training wheel semi aero and strong
As you can see everything is based on keeping the bike light agile and able to move forward. Sram performance is designed to be lightweight while also being reliable. This bike has a large downtube and huge bottom bracket shell to ensure that the power put to the pedal turns the wheels. This is a stiff frame on the BB but the rear triangle and fork do a great job of smoothing out the bumps on the road.
This is a fantastic and super fast bike.
Does not include pedals but willing to sell these as well as a XLAB rear bottle cage holder if interested.
Include TRI BIKE in subject line so that i know you are not a robot.
 
HED Stingers for sale
2010 HED stinger 90mm tubular wheelset-used in 2 ironmans and 1 half ironman
Continental competition vectran 22mm tires glued on last year. Used in one race.
Da 10 sp cassette (12x25)
Powertap 2.4 ANT rear hub that i laced in 2010. Comes with all the hardware/brackets and manuals/user cd. Usb port to download wattage files, hrm strap, carry case.
The wheels and powertap are ready to be used.
Asking $1600. If buyer is located in nc or sc i can drive to deliver them and get payment. I would rather not have to ship them.
This would be perfect for someone wanting race wheels but also to use power/wattage in training and racing.
Cosmetically everything is perfect/ I clean and baby all my gear so these look and feel brand new.
Paul Sullivan
Winskinsprinting.com
715 Seehorn st.
Lenoir, NC 28645
828-217-0382
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You Go Girl Women's Triathlon: Online Registration Now Open (Click Here) Greenville's only women's only event, the You Go Girl Triathlon is a perfect way to celebrate life, fitness and accomplishment. Held at Greenville Hospital System's Life Center Health and Conditioning Club, this pool swim event is sure to be one not to miss.
A training clinic will be held for participates. Information will be provided at the Launch Party April 10.
April 10th is the launch party at Pedal Chic - Coach Katie will be speaking and helping to get the ladies motivated for training and competition as well as giving away some free tips there will be some swag for lucky ladies too! This is a great first race to do with your mother, your daughter or even grandma! Make it a family affair this year.
July 20th is the race date
Y2Y Half Marathon: April 26, 2014
For more information from the YMCA click here
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Don't Forget! Monday Night Yoga Classes 6:30pm with Coach Sarah Oliver!
 Don't wait for an injury to start a consistent core work/yoga practice! This class is offered to ensure you go into racing season balanced, strong and flexible. Exercises focus on keeping the body balanced: strengthening weak areas, and stretching tight areas. 6:30PM Monday nights at Bikestreet Downtown Greenville!
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"The will to win, the desire to succeed, the urge to reach your full potential...these are the keys that will unlock the door to personal excellence. " -Confucius
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