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
Pre Race Preparation

We all know that triathlon forces you to be organized. With the first race of the season upon us I thought I would share with you some of the things I do to prepare that have little to do with training but that will most certainly impact my race day. Equipment can sometimes be overwhelming and this year I have felt that more than ever. After taking a year off from racing and selling my bike at the end of the last year I was a lot like any of you just starting the sport. I had to order a new bike which I know from experience takes time. It was actually here earlier than I anticipated (Thank to Emerald City Bikes). After that initial purchase you would think I would be all set but then I needed a new seat (Thanks Karel at TriMarni Coaching), then race wheels because the ones I had were no longer compatible (Thanks to Greenville Cycling Center). New race wheels don't come with tires so I needed to order those too (Great deals to be had and points to be earned at Bike Tires Direct). I needed tires (tubular) and tape, valve extenders and carbon break pads, just some of the complications of using race wheels. I have been doing all this for years but the enormity of all these purchases and making sure I have everything organized for the race made me realize how daunting this must be for those of you who have never done it before. While all these things are the big things there are just as many little things that I like to have with me at a race. I have a very long detailed list for those of you interested (e-mail me to request) but at the top of my list are:

My own personal Sharpie Marker
A copy of your driver's license and USAT membership card in my transition bag
Electrical Tape
Scissors
(these are to tape your number to your bike frame so it isn't flapping around)
Race belt
Running shoes with quick lock laces for racing
Race goggles that always stay in my transition bag
Extra socks always in my bag...just in case
Body Glide stick that stays in bag
Extra gels etc. for the days when I forget something
Extra visor that always stays in the bag too.

Last but not least I have a small bag with shampoo, soap, deodorant and a small towel so if the opportunity for a shower presents itself I can get cleaned up after the race. This comes in particularly handy at Parris Island since they have a big co-ed shower area.

Yes, I have a lot more little things with me, like bike tools, spare tires, valve extenders etc. All the things you might not be able to find but that can make or break your race. 

Before going to a race I like to have race wheels on my bike at least a week ahead of time which allows me to ride them a few times to make sure the derailleur doesn't need an extra adjustment, or the brakes need to be opened up to allow for race wheels. I clean my bike, lube my chain and always CHECK your cleats on your bike shoes to make sure all the screws are tight and the cleat itself is in good condition. Cleats usually need to be replaced once a year.

Planning ahead when it comes to the things you need to have taken care of BEFORE a race is key to being able to go to your race relaxed and able to focus on simply racing versus worrying about your equipment.

*Want an extremely comprehensive list of everything you need for racing and training? Check out world famous DCRainMakers blog but specifically this post.


Coach Katie
We LOVE our Sponsors!

Please know that a big part of the reason I have asked everyone to order and wear the tri kits this year is in order to give back to our sponsors. They support us and we need to do the same for them by getting their name out there. Thanks to Mary Biebel who is the woman behind Supercuts and fellow team member! Having a strong corporate sponsor like Supercuts gives our team credibility. Let's do our best to represent this year!
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.

March 12th- Last day to re-order with Epix Gear! This is the last order of the year!

March 13th 3:00 Middle Tyger YMCA - Parris Island Pool Practice Swim. Highly recommend for anyone who needs a refresher in racing a pool swim or just a fun way to get a workout done.

Wed March 16th - 10AM Group Ride HILLS meet at Landrum, Ingles off of I-26 exit #1- 30-35 miles endurance pace 14-16 mph

March 19th - Parris Island race - first sprint of the year!

Visors should be here in April & T-shirts are starting to print this Sunday! (The men's t-shirts do NOT have the butterfly...in case you were wondering)




Mountains to Main Street Training

Marnie from TriMarni Coaching & Nutrition will also be doing a talk for us about nutrition to help us all prep for M2M!

April 2nd Ride the Course w brick run after then go to  lunch in TR. I will be sending out a list to RSVP for both of these training days. There will be a SMALL COST for each of these training days. I am still working on logistics.

April 23rd Ride Course **(ONLY if we have enough interest and can cover costs). We will not be doing a course swim due to additional insurance needed.

If you want to VOLUNTEER at Mountains 2 Main Street please go to  this link and sign up. Malone Coaching will NOT have a "team" per say. While I encourage you all to volunteer many of you have different volunteering requirements (location & time where you want to be) and as a team that can't be accommodated. So please go out and volunteer at a time and place that best fits your schedule and your talents! Thank you!
TREK DEALER

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! 

Negative Split Club

Some of you are going to start seeing this challenge show up in your race plans. Basically what this means is that you run the first half of your race slower than the second half. In other words you get FASTER as you go. Once I challenge you and I check your race file to see if you really were able to meet the challenge then you will be inducted into the "Negative Split Club". This consists of adding your name to the list of past challengers and sending you a pretty awesome Negative Split Club coffee thermos mug that will no doubt force you to explain to numerous people what exactly the "Negative Split Club" is. No, it will not make you a super hero...but you will be very close!
Results...

March 5th, Bear Crawl 10-miler Table Rock State Park, SC
Becky Arndt  - 2:09 - 2nd OA
John Davidson - 2:16
Laura Haupfear 2:23 - 6th OA
Nicole Ramsbey 2:31
Jenny Davidson 2:44
Steph Hance 3:09

Steph Hance, Jenny Davidson, John Davidson, Chris Cresente, Becky Arndt & Nicole Ramsbey & Jax on the floor
Laura Haupfear loves to run trails!
 
March 5th,  Run Hard Relay, Columbia, SC
Ilia Owens - Did 8 mile relay in 1:11
Lisa Powell - 1:47
 
March 5th Myrtle Beach Half Marathon, SC
Kelly Danias - 2:02

 
Who is RACING...
 
March 12thh Dash to the Bash 5K, Greenville, SC
Mary Biebel
 
March 12th Beer Mile, Hilton Head Island, SC
Doug Byrne
 
March 12th Biltmore Half Marathon, Asheville, NC
Heidi Ewing
Steph Hance
 
March 12th Peyton's Wild & Wacky 5K Ultra  = 5x10K (50K), Charleston, SC
Rachel Crunk
 
March 12th St. Paddy's Day 5K, Spartanburg, SC
Erica Melton
 
March 12th Run to the Pub Half Marathon, Bozeman, MT
Kristen Nichols
 
March 20th Manhattan Half Marathon, NY
Chris Zuk
Kitt Zuk
 
March 19th & 20th Palmetto 200 Relay, All over SC!
Brandon Abbott
Will Fowler
Ilia Owens
 
March 19th Parris Island Sprint Tri, Beaufort, SC
Brent Johnson
Will Wood
Steve Erwin
Nikolina Kresteva
Evan Shealy
Mary Biebel
Liz Blackwood
Bob Boyle
Doug Byrne
Elisha Byrne
Katie Malone
Brad Fraedrich
Phil North
Karen Bailey - 1st triathlon!
Nicole Ramsbey
Manny Cintron
Brendaly Cintron - 1st triathlon!
Melissa Ludwig
Josh Ludwig
Melinda Lindberg

Nutrition 

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.




Swim

Open  Water Swim Dates

Address:
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

For those of you interested in Open Water Swimming in 2016 here are the dates.  They are NOT every 2 weeks this year but rather scheduled around important races. So please make note of these dates on your calendar. I will also have them on the website and on the website calendar for your convenience. For the swims in April we will have to wait to see what the water temperature is. If it is really cold wetsuits and  hoods will be required and we will keep the swims on the shorter side to avoid hypothermia.

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:

CO-MALONE



Bike

The first few team rides of the year:


Mountains to Main Street Training
April 2nd Ride the Course w brick run after then go to lunch in TR

April 23rd  Ride Course *We will have to have enough RSVP's to cover costs.




UPDATED RIDE LIST (thanks to Lisa Powell)


Run

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, mvaccaro1974@yahoo.com

Item #3 XTerra Vendetta long sleeve Women's Large. Make Mary an offer! Located in Greenville. Contact Mary Biebel marybiebel@gmail.com

Item #4 Blue Seventy sleeveless Women's Medium Large Make Mary an offer! Located in Greenville. Contact Mary Biebel marybiebel@gmail.com

Item #5 Zoot Women's Small - worn 1x. Located in Greenville. Make Christina an offer. cmaddox@headstrongusa.com or 864-201-3443

Item #6 Zoot Men's Large - worn a few times. Located in Greenville. Make Christina an offer!  cmaddox@headstrongusa.com or 864-201-3443

Item #7 Race Wheels (10 Speed) Asking $450 OBO. Located in Greenville
Contact Nicole Ramsbey nrluvs2dogs@yahoo.com

Item #8 Bike Shoes worn 1 season. Asking $75 OBO Located in Greenville. Contact Nicole Ramsbey.
nrluvs2dogs@yahoo.com

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 tumblinw@gmail.com

Item #12 Compact Crank Set 50/34 - crank length 170. Located in Greenville. Asking $175 OBO Contact Kim Parenti kimberlita1278@yahoo.com








Katie Malone| Malone Coaching |864-415-5804 | katie@malonecoaching.net | Malonecoaching.net
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