Find out what we are up to in 2017! | Malone Coaching
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XTERRA Wetsuits

Feb 18
th Winter Challenge
Katie Malone - 2:55 - 1st OA & a PR! + Best bike split in Tri
Abby Russell - 3:14 - 3rd OA
Nicole Ramsbey & Leslie Chaplin TEAM - 3:08 - 1st Female Team!
Brad Fraedrich - Du - 1:52 - 5th OA
Beth Mullikin - Du - 2:04 - 1st OA Woman in Du!
Nancy Richmond - Du - 2:16 - Best bike split in Du!
Liz Blackwood  - Du - 2:31
Katie & Beth
See big section for more fun pictures of this event! 

Feb 25th GHS 5K, Greenville, SC
Lauren Siddens - 27:10  - 3rd Masters
Mary Biebel - 29:20 - 1st AG
Mary & Rock star Evan!

Feb 25th GHS Half Marathon, Greenville, SC
Becky Crecente 1:38
Chris Crecente 1:38
Katie Malone - 1:42
Brad Fraedrich
Abby Russell - 1:49
Nicole Ramsbey - 1:50
Cindy Lucking - 1:51 - 2nd AG
Liz Blackwood - 2:15
Chris & Becky looking good in the new team t-shirts and running this as a fast training race for the big BOSTON Marathon!

Feb 25th Black Mtn Marathon (Mt. Mitchell) Trail Race, NC
Joe Engram - 4:27
This is a very remote race so the fact that we have any picture at all of Joe is amazing. Also a 4:27 on THAT course is smoking fast! Congrats Joe!

Who is Racing...

March 4th Run Hard Columbia Marathon, SC
Joanna Eubanks
March 4th Southern Cross Gravel Race, GA
Nancy Richmond
*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!

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.

XTERRA Wetsuits 

USE Our discount code and SAVE $$$

The VENGEANCE Sleeveless has arrived and we are debuting it with our clubs first. It will retail for $375, and your club price is $150.

This is the first top of the line triathlon sleeveless suit for $150 ever sold in the US. The VENGEANCE Sleeveless is extremely flexible and buoyant. Plus is has a "capri" cut in the legs for the quick transitions.
Please share this immediately with your club member since the $150 (reg. $375) promotion expires March 17th.
  Click HERE to be the first to get the suit!

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!
March 29th 6-8 PM at NEXT at 101 Main Street, Greenville.

Save the date for the SECOND in Mountains to Mainstreet's educational series featuring local community experts. 

The first night was GREAT with lots of information being shared openly about training. Even as a coach I find there is ALWAYS more to learn. Since I know many of you could not make it here were my main take-aways from each presenter:

Marni - Plan your meals & fueling for day to day and for racing. The more organized you are with this the better chance you have of being successful.

Scott Kaylor - strength training has a place on every endurance athlete's schedule. Even when it is hard to find time to do it, it helps to prevent injury.

Dr. Cassas - if you have an issue or even something you think could be an issue, go to see a professional within a few weeks of the symptoms developing. Often serious injury can be avoided when you address the problem correctly early on.
You are what you eat!

It is no secret that we all need to eat better. It is so easy to get stuck in rut and eat the same thing every week. So here I am going to start sharing with you some ideas that I either used or that were shared with me. The first one is from Kelly Danias - stuffed peppers with ground beef, rice and cauliflower...really you can stuff them with whatever you like! Make these once and eat all week! Thanks Kelly!

Feb 2017
Note from Coach
Packing up to ride this morning...

As I pack up to ride this morning I am adding something to the list of things I carry with me. While the pack on my bike and my pockets are usually full when I start heading out for longer rides this little pack is something I will always carry. I have just been made aware of this by a passionate fellow cyclist, Bobby Roose, who developed this. This pack allows me to provide basic care for someone who has been in an accident. I always like to think of myself as being prepared for anything but when we recently met and he asked me what I would do in a variety of situations I was stunned that all I could do is call 911. As we all know, we ride in some pretty remote areas and it might take time to get help, now at least through the 3 simple things in this pack I can help to keep an athlete comfortable until help comes. Could you do that? 

Bobby suggests that we ALL carry this in case we need one for ourselves or for the person we are riding with or come across on the road. 

What do you carry with you when you ride? Here is my new list:

Epi Pen
Identification/Organ Donor Card
Spare Tire
2-3 CO2 cartridges
Small heavy duty paper towel that I wrap my multitool in so it doesn't rattle but can also be used for many useful things
Extra drink mix
Normally I leave all of these things packed in my bag under my seat or in a small zip lock bag so I am not trying to remember everything for each ride.

I encourage all of you to check out the Reckit and order one to carry with you! Ride safe my friends and take care of those you come across while you are out there.

Coach Katie


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!
Save the date!
March 4th - 9:00 AM Group Ride from Tigerville Bank Parking Lot (Hill repeats on the watershed)
March 12th - Daylight Savings Time BEGINS!
March 14th - 5:30 AM Group - Leaves from Caine Halter YMCA front door
March 14th- 7:00 AM Group Swim Caine Halter YMCA
March 18th - 9:00 AM Parris Island Sprint Tri 
March 18th - 2:00 PM Group Lunch at Moon Doggies - Beaufort, SC
March 23/24 - Coach out of town
March 28th - 5:30 AM Group - Leaves from Caine Halter YMCA front door
March 28th- 7:00 AM Group Swim Caine Halter YMCA
March 29th - 6-8 PM  Community Expert Night at NEXT on 101 Main St. Greenville (See below)

Morning pictures of our group runs are the best!
Time to Travel - Meet our new partner!
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)
Visit their website at
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.

IMPORTANT to know!
Antibiotic Damage to Tendons

Before sharing this with our team I asked my go-to Dr. Zitello down in Hilton Head if this was worth sharing and he agreed that is was worth sharing. Please educate yourselves on this!   

*This article is reprinted from SC Runner's Gazette
Last week, the U.S Food and Drug Administration issued stronger warnings about a class of antibiotics called fluroquinolones - and side effects that could prove devastating to runners. Runners can be vulnerable to injuries months, even years, after taking this antibiotic which has been linked to tendon damage. (emphasis added by Editor, CJ)

Flouroquinolones are broad-spectrum antibiotics: They kill a wide range of harmful bacteria and often work against infections resistant to other drugs, said Houston Methodist primary-care sports-medicine physician Vijay Jotwani, M.D. Doctors frequently prescribe them for kidney infections, respiratory infections, urinary tract infections, and sinus infections.

LEVAQUIN (Levofloxacin) and CIPRO (ciprofloxacin) are most common. But there are others: "Basically any antibiotic that you see that ends in the name -floxacin," said Timothy Miller, M.D., director of the endurance-medicine program at The Ohio State Wexner Medical Center. 
These medications disrupt and weaken the underlying structure of tendons, perhaps by boosting levels of enzymes that damage soft-tissue cells. Another theory holds that they interfere with the way your body replicates DNA, a process essential to repairing minor damage running might cause, Dr. Miller said. Combine that with the force runners place on their tendons over the miles, and disaster may ensue.
The average person taking these drugs has a 70 percent greater risk of tendinopathy and a 30 percent greater risk for a full-blow rupture than some taking a different antibiotic, according to a recent review article. Because much of the Achilles tendon has little blood supply, it's more prone to injury to begin with, Dr. Miller said. It's also the most affected by flouroquinolones. The antibiotics quadruple the risk of Achilles tendon rupture. The higher your dosage and the longer you take the medication, the greater the danger. 

EDITOR'S COMMENT. Some doctors are likely to prescribe these to you, particularly if they are non-runners or are unaware (or don't care) that you are a runner. So any time you, as a runner are prescribed an antibiotic, ask your Doctor if it is one of these floxacin antibiotics and are they aware that you run and these may cause a tendon rupture. I'll bet some of them will not be up on this topic.
Winter Challenge Pictures, Springfield, SC
Fun was had by all at the annual Winter Challenge race. You can do a Triathlon (Trail Run 7 - Kayak 6 - Mountain bike 10) or a Duathlon where you (Trail Run 2.25 - Mountain Bike 10 - Trail Run 4.75). If you haven't done this race it should be on your bucket list for sure!
The kayak portion adds a lot of the "challenge" to the challenge race but once you learn to love it, it becomes a great new way to cross train.

Natalie Miller, Abby, and winning team of Nicole & Leslie Chaplin!

After the race they serve up some amazing BBQ!

It is not required to run with your helmet on in order to win the Duathlon...thankfully Nicole informed Beth about this AFTER she took the picture!
The only sign in the middle of nowhere letting you know that you have arrived! Always a welcome sight!

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. 

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 

Date posted:
Asking Price:
Contact Info:

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
Contact Info:  Michael Vaccaro -

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
Contact Info: Mary Biebel at  
Date posted: 1-12-17
Item: Components from wrecked bike for charity
Shimano 105 shifters -show signs of damage
105 -rd/fd/brakes/cassette (12-26ish)
Ultegra pedals - scuff marks, but bearings feel fine
FSA 50/34 172.5 crank (bb30); spun freely in bike
Fulcrum Quattro front wheel with gp4000 tire and tube

*I can provide more pictures as needed. Keep in mind, all monies from sale will go to the family.

Located: Duncan, SC
Asking Price: $200
Contact Info: Rob Brunken

Meet your team...
Erica Melton

Where do you live? 

 Spartanburg, SC.

Where are you from originally? 

 I grew up in Herndon, VA, about 40 minutes outside of DC.

Where did you go to school? 

 Spartanburg Community College.


 Web Developer at QS/1.

How long have you been doing triathlon? 

 My first race was the Greenville Triathlon in 2010.

How many years with Malone Coaching? 

 This is my second year.

Fun Fact about yourself? 

In 2015, I mentored a group of ladies and helped them finish their first triathlon. Seeing them so determined and dedicated, and the smiles on their face after they crossed the finish line, it reminded me why I love this sport and that it's not just about racing. It's also about the people you meet, the friendships you make, and the journey it takes to get there! 

Anything else you want to add? 

 I'm really excited about racing in my first olympic distance and half ironman this year!

Caroline (Cal) Sinkler
Where do you live?
Charleston SC
Where are you from originally?
Charleston, SC
Where did you go to school?
College of Charleston and Virgina Commonwealth University 
Business owner/picture framer

How long have you been doing triathlon?
Since 2000
How many years with Malone Coaching?
Since 2012
Fun Fact about yourself?
Naughty answer:
I can tie a knot in a cherry stem in my mouth in less than 10 seconds.

Tame answer:
I grew up riding horses and competed until I was 16 meanwhile juggling basketball, soccer, tennis, golf, softball, and volleyball.
I went onto play volleyball in college.
Anything else you want to add?
(See picture above) Unbeknownst to me I was used as the poster child for the James Island County Park sprint series races...true story!
One morning driving half asleep to the race and at the park entrance I glance up and say what the hell...
Drive in a circle to make sure I wasn't seeing things and there I was big as day on the bike!


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. On Fridays I will be swimming at the MTY at 7:30 AM. You are welcome to join me for a workout or meet me there afterwards. 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!

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.
864-982-6022 mobile or

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. Until the end of Feb we will have group rides at least every other week in different locations.

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 Fischer that some of you might want to check out.

April 2nd -  Ride After the Bridge Run, Mt. Pleasant- 25, 65, 100 Complete meal (and live music) post ride

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.
If you want to ride you will have to purchase a number from someone or get on the waiting list.

April 29th -  Looking Glass Tour, Brevard- 50 & 100 miles, chip timing, for profit ride, food for sale post ride

May 6th -  Tour de Camden-30, 50, 62 complete meal, music, craft beer afterwards

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!

TIP OF THE WEEK: LEARN HOW TO CLEAN YOUR CHAIN & BIKE! Even if this means just getting some Chain Bright Cleaner and putting it on a rag and wiping off your chain once a week (during heavy training) and then spraying on some T9 LUBE and wiping it off, it will make maintenance on your bike so much easier. I like to use Bike wash and spray my bike off after long rides where I have dripped sweat and/or spilled sports drink on my bike. TAKE CARE OF YOUR BIKE AND IT WILL TAKE CARE OF YOU!

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:
March 14th
March 28th
*If interest remains and we have a good size group showing up we might be adding additional track workouts.

RACE for a good cause!

Last year, Andrew and I put on the first Can't Catch Connor race, and we raised $14,000 that went towards building a prayer chapel in memory of Connor McManus and his dad at Connor's Boy Scout's campsite.

We truly appreciated your participation last year and our success would not have been possible without you all there!

Building on that, we are excited to announce that we will be putting on the race again this year!

The  2nd Annual Can't Catch Connor 5k is on Saturday, April 8th at 8:30am at 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.

Here is the link to sign up to run or donate:

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.

Come join us again this year in Running for Amy at the
Heart & Sole on April 22 in COLUMBIA
to honor Amy Pierson.
Register online by March 17 for the team discount 

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!
Fun Races
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!

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

  1. 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
  2. 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. 

  1. Team Roster - names and emails
  2. Team Captain - name and email
  3. Team Name

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):
  1. Minimum of 5 athletes scored - no max on number of athletes registered to that Club 
  2. 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...
  3. We will tally the points from the first five finishers of a Club - and the Club with the lowest score WINS
  4. 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

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.

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  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
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.

Malone Coaching | | |
790 Greenwood Road
Landrum, SC 29356