Find out what we are up to in 2017! | Malone Coaching
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RESULTS
April 22nd  Reedy River 10K, Greenville, SC
Alli Bell - 50:18
Hannah Fox - 50:37
Shannelle Campbell - 58:46 - PR!
Mary Biebel  - 1:02

April 29th Harbison Trail Half Marathon - Columbia, SC
Kelly Danias - 2:39
 
April 29th Fort Yargo Xterra, GA
Jess White  - 1:48 - 1st AG & 3rd OA
 
April 29th Clemson Sprint Triathlon, Clemson, SC
Katie Malone 1:09 - 1st Open & 2nd OA
Evan Shealey 1:11
Neil Waldrop 1:11 - 3rd AG
Beth Mullikin 1:16 - 6th OA & 2nd AG
Abby Russell 1:16 - 8th OA & 1st AG
David Schaffer 1:17
Dianne Fladdung 1:21 - 1st Masters Open
Kim Parenti 1:23
Tina Rich  1:25 - 2nd AG
Phil Zitello 1:27:50
Steve Erwin 1:27:50
Karen North 1:29 - 3rd AG
Mary Biebel - 1:29 -2nd Relay
Erica Melton - 1:40 - 10 MIN PR!!!
Melinda Lindberg - 1:47
 
Mary's Relay Team

April 30th Dauerlauf Severinsviertel 10K, Germany
Johanne Duensing - 1:04
 
April 30th Koa Koi Sprint, Hawaii
Will Wood  1:07 - 10th OA
 
May 5th Swamp Rabbit 5K, Greenville, SC
Mary Biebel - 28:26 - 1st in AG
 
May 6th New River Marathon, Boone, NC
Abby Russell - 3:53 - 7th OA
 
May 7th Divas Half Marathon, Myrtle Beach, SC
Mandy Allen - 2:15
 
May 7th Lake Norman Sprinter, NC
Joanna Eubanks  1:55 - 10th OA & 1st AG
 
May 7th Frechener Frühlingslauf 5K, Germany
Johanne Duensing - 29:34 -PR!
 



If you have soreness or cramping on a regular basis - 
I absolutely love the Mg12 Products!





Who is Racing...
May 12-13th Knock on Wood 50K run - Conestee, SC
Chris Crecente
 
May 13th Lake Murray Sprint, Columbia, SC
Lisa Powell
Kelly Danias
Phil Zitello
Catherine O'Sullivan
Dianne Fladdung
Tina Rich
Joe Engram
Nicole Ramsbey
Jackie Kosakowski
 
May 20th Mountains to Main Street Half Marathon, Greenville, SC
Erica Melton
Liz Blackwood
Hannah Fox
Keith McConnell
 
May 20th Brooklyn Half Marathon, NY
Kitt Zuk
 
May 20th XTERRA South East Championships, Pelham, AL
Jess White
Jock White
 
May 21st  Charleston Tri Series Race #1, James Island, SC
Rachel Crunk
Cal Sinkler
Jannette Finch
 
May 21st Mountains to Main Street Half Ironman, Greenville, SC
Katie Malone
Brad Fraedrich
Carol Brunson
Will Wood
Beth Mullikin
Kim Parenti
John Miles
Melanie  Pieffer - Relay "Ask Daddy Mommy is Busy"
Mary Biebel - Relay "Super Cuts"
Bob Boyle
Nicole Ramsbey
Scott Kaylor
Lisa Powell
Joanna Eubanks
 
 
* 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 $$$

CO-MALONE

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!
Don't forget to join the Malone Coaching Super Secret Facebook Group for the latest information and friendly banter between your teammates!
May 2017
Note from Coach
Trust Your Skills

Today during my last long ride before the M2M Half IM next weekend I wanted to get some confidence climbing in. It was already drizzling as we headed out towards Saluda and we quickly realized that going to the long way around to the watershed was going to leave us wet and cold. We could not even see the mountains as we rode towards them which basically told us it was a sure thing that it was raining up there.  We figured we would stay closer to home and do our "work" on the Saluda Grade which only is a quick 35 min ride away. Since Brad has to work this weekend he had the day off today so was able to ride with me which was a nice treat. Ther e is some comfort in riding with someone who will ride hard when you want to or console you if you are having a bad day. At the bottom of the Saluda Grade I hit my lap button simply so I can compare my rides up the mountain. We were both feeling pretty good so we pushed the pace right from the get go. About 3/4 of the way up I started thinking I might have overdone it, but I was able to keep the pace steady and cadence in a good range so we pushed all the way through to the top. We both knew it was a good solid effort. After hitting the lap button I was rewarded with the data...it was one of our better efforts EVER! Of course our ride was far from over and we were both now mentally preparing for more climbing on tired legs. 

As we made our way up the mountain the fog was so thick you really could not even tell where you were. Thankfully Brad had a flashing light on his bike! The thick fog made a road I ride on all the time seem foreign. I felt like I could not ride down the hills fast because I could not really see what was coming, riding up the hills, they seemed to never end because all that was ahead of us was very thick fog. The reason I share this with you is because initially going into this part of the ride I was concerned about my legs, but as the time in the fog went on I realized that it wasn't my legs that I needed to worry about. In order to ride hard into the unknown I had to TRUST MY SKILLS despite being uncomfortable with the inability to see ahead. I know that I can stop quickly, corner well, climb any hill that is out there so what was I so worried about? I was worried about making a mistake descending because the consequences of that are pretty serious. I was worried about animals darting out in front of me, heck I was spending time worrying about things that normally I would simply react to and handle, but all of a sudden because of this fog they were "issues". Of course I had no option other than to work through this, but it also gave me time to think about athletes that I coach and how they react and respond when they are put in uncomfortable situations, be that in a race or in training. There are always times when things are going to happen that are completely out of your control. You simply have to adjust and adapt and move forward. Sometimes things we expect to give us problems never do, but how we react and deal with new unexpected situations, especially in racing can set you up to have the race of your life. Be the athlete that can best adjust and adapt quickly and you will find that even riding in dense fog can be rewarding. 

Coach Katie

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!
Save the date!
May 10th - Replacement uniforms have arrived!
May 13th - Lake Murray Sprint
May 15th - 6:30 PM - 3rd OPEN WATER SWIM - Lake Lanier
May 19th & 20th - Come Visit Coach Katie at the M2M Expo!
May 20th & 21st - M2M Half Marathon & Half IM
June 4th  - (Sunday) WNC Flyer Bike ride  - REGISTER NOW!

 
SAFETY WARNING for LAKE MURRAY BIKE COURSE!

Thanks to Dianne & Tina who rode laps on this course last weekend! Here is some good info to have going into the race.

We wanted you to be able to give the team a heads up about a really rough section of the Lake Murray bike course.  There were several complaints Jeremy fielded last year regarding this patch of road.  Between miles 8 and 9 of the map below as you are coming downhill there is a section of road that is really rough.  The holes are not deep but could potentially cause a flat.   On this part of the course you can be going pretty fast as this road is pretty flat with this downhill before a climb just after this bad piece of road.  You just need  to stay in the middle of the lane if possible  to avoid the bigger potholes.





The TEAM at Clemson...Beth Mulliken, Tina Rich, Mary Biebel, Dianne Fladdung, Coach Katie, Kim Parenti holding my little boy Keene and Erica Melton...there were some men at this race...but for some reason not in the picture!
Getting the Job Done

I know that many of you have met Christy before at some of the open water swims. Last year she paddled for us and this year she jumped in (no wetsuit needed) and literally took off! Apparently she is just a natural swimmer - a gift very few of us have! On top of that she is a hard worker - learning to bike and run all in the effort to be a triathlete. Some days are not perfect, some workouts have to get moved around, but she makes it happen and even has her son join her in the pool some times. I just wanted to publicly praise Christy for how far she has come because I think sometimes it is hard to see it when you are standing in the middle of your own progress. When you see Christy out there please encourage her, because this is where we ALL started!

Sponsors
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. 

How is your day to day nutrition?

I know that we are in the time of the year when it can be really hard to find time to cook a healthy meal. Personally I love to cook once and then eat 2-3x from that dish. My favorites right now are what are considered "Bowls". The one to the right is actually baked tofu with curry and coconut. It is meant to be over brown rice but that seemed a little dull to me so I cooked the brown rice in coconut milk which really gave this dish a savory flavor. Here is the recipe:



Here is something I got at 10 N. Trade restaurant in Tryon. I will do my best to summarize what was in it. I added the salmon to it just to get some good fats and Omega 3's.



Mix underneath was:
Quinoa
chopped spinach
chopped apples
cranberries 
chopped/raw cauliflower
chopped/raw broccoli 
Olive oil and some seasoning topped off with a smashed avocado.

This would be easy to make and would probably keep well for a few days...I will let you know as I plan to make it this week! Whatever you cook, try to make things simple and healthy. Be creative and you will no doubt surprise yourself. If you do something really fantastic maybe you can even share it with your team?

SKINS

Congrats to athlete Joe Engram for being selected to win a FREE set of SKINS for the season! 

Check out the SKINS website here!

Our team has been selected to receive special discounts from this vendor in exchange for offering our input on the product! Use discount code TRI-VAL - *** I have heard that this code might not work so I am checking into it for you all. 

 I have been wearing the new compression tights a lot and find them VERY helpful AND comfortable!



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 www.PremiumPlus-Sports.com
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.


FOR SALE
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 katie@malonecoaching.net. 

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
katie@malonecoaching.net


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 - mvaccaro1974@yahoo.com

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 marybiebel@gmail.com  

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

IRONMAN CLUB INFO.

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.

Swimming
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 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.



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.
864-982-6022 mobile or cherylquinn01@gmail.com
Biking
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.

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

August 19th - Flight of the Dove 100K, Clinton, SC

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.
Running
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:
WE HAVE COMPLETED OUR GROUP WORKOUTS FOR THE SEASON - we will now focus on open water swimming.

*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...


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!
Fun Races
Malone Coaching | | katie@malonecoaching.net |
790 Greenwood Road
Landrum, SC 29356
864-415-5804