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
The magic number 90 

*This is an article I wrote years ago for the local GO magazine and while most of you see workouts like this on a regular basis I just wanted to remind you WHY they are on your schedule.

My training philosophy has always been quality workouts over quantity. Every workout you set out to do should have a specific purpose and you should be able to clearly identify it before you ever leave your driveway. The Upstate is an area that lends itself to training in the mountains or at least on some good hills. If you are an athlete living here you have every reason to embrace the hills and arrive at your next race more prepared and stronger than ever.
The hill repeat is my favorite workout to help athletes build strength both mentally and physically. The perfect hill is not a short steep hill but rather a longer and more gradual slope. You should be able to maintain a good leg turnover. To get the most out of your hill repeats use a cadence sensor.

Depending on your level, you will want to do anywhere from 2 minute repeats to 8 minute repeats. This sounds simple, right? In order to make this a much higher quality workout you are going to micromanage your effort by focusing on your cadence. For 40 seconds you can let your cadence dip as low as 75-80 but then for 20 seconds see if you can get it to 90 or above. You continue this pattern until you have reached the end of your allotted time or the top of your climb. You will be surprised at how quickly the workout passes because you are focused on the short, quick efforts rather than the daunting effort of a long climb.

When you are finished with your hill repeats and are heading home, focus on keeping your cadence at 90 or above. After having done it on the hill it should feel relatively easy now.
You might be wondering why this cadence of 90 keeps coming up in conversations with triathletes. 90 has turned into the "Magic number" for many reasons, but mainly because in triathlon if you can keep your legs turning over at 90 revolutions per minute on the bicycle the idea is that it will be easier to follow that through with a running cadence of 90.

Although it seems to surprise a lot of long time runners, cadence in running is just as important as in cycling. Next time you go out for a run count your right foot strike for 30 seconds. If your number is 42, then multiply it by 2 and there you have a cadence of 84. Continue to try this at least 5 more times and see if you can get your cadence up to 90. Chances are you end up working a lot harder. The idea is to take shorter, quicker steps which can feel very strange at first, but with some practice, can be a viable way to increase your foot cadence and increase your speed. I like to call it "free speed".

The moral of the story is that you need to focus on your cadence on the bike as well as the run. You need to do workouts that specifically focus on increasing your cadence and your strength on the bike, like hill repeats. For running you need to take some time during every workout to count your cadence in order to give yourself some immediate feedback. Once you have done the proper workouts you can start to marry the two in the famous brick workout where it becomes even more important that you hit that "magic number" of 90. 

Coach Katie
Visors FOR SALE!

We have some pretty awesome new visors in that are for sale! The price is $26.50 if you want me to mail yours to you please include and extra $3.50 for shipping  for a total of $30
I can have it in the mail to you on Monday!


Make checks out to Malone Coaching and mail to:
790 Greenwood Rd
Landrum SC 2935

Many of you have received this product in the mail and some of you will be getting yours from me soon. In return for their generous sponsorship Mg12 wants to hear what you think of their product. Please use the products like this:

Recommended usage:

Sport Roll-on
 -2X a day Morning and Night and or before and after a workout.- Always use oil first (rollon) than the balm (cream).

Sport Balm -2X a day Morning and Night and  or before and after a wrokout.- Apply to any areas that are sore, swollen, achy or painful. 
These products are Topical only

Salt Baths 
- 1 cup in a full bath for a 30-45 min soak 3X a week or after a hard workout.

MG12 Can this help you? 
EPIX GEAR IS SHIPPING THIS WEEK
Tryon Half Marathon NOV 12th 2016

While it might be known for the flat course and the dirt road, this race is really becoming famous for the breakfast afterwards. There is just no race around that can compete with this!

Oh and did I mention that Malone Coaching gets a $5 discount? Use the code TRC

T ryon Half Marathon Info. Click HERE!
Fabulous 4th Bike Tour


Make room on your calendar for a great local bike tour held in the morning of the 4th of July (This year on a Monday). That way you can get a good ride in on Saturday AND on Monday! This ride is always well supported and they feed you a great lunch. Do you see a trend with events held in Tryon? There is always good food involved. Rides like this allow riders to get in a long workout without the worry of being out on the road alone. All the funds raised go to a good cause as well - so you get your workout in AND you help those less fortunate at the same time. It doesn't get much better than that!


Sign up HERE!


Super Stylist Tip: 
Hair can turn green from chlorine building up on the hair shaft.  Paul Mitchell's Shampoo 3 helps prevents the dreaded swimmers' "chlorine green".  This clarifying shampoo deeply cleanses and removes chlorine and impurities like iron and minerals from the hair.  While it removes dulling build-up, it also strengthens strands and minimizes future build-up.  There's a range of sizes, one for your tri bag and one for the shower.  Team Malone members receive 20% Off All Retail Products at Supercuts as well as $3 Off Adult Haircuts and $2 Off Kids Cuts. To find a salon near you go to  www.Supercuts.com   
*Offer good at Mary's 7 Supercuts (does not include 2 Supercuts on Woodruff)

HPRC Physical Therapy

If you are in the Columbia area and need some knowledgeable folks to lead you through your physical therapy this is the place to go!

From local Lisa Powell " Kelly Heath McCook that is an absolutely wonderful skilled state of the art PT. She's the best by far that I know of in Cola. She is formerly a triathlete and was All American swimmer Division 1." 


CLICK HERE FOR MORE INFO!
Greenville Spinners TT Series!

Brought to you by the Greenville Spinners Bicycle Club and the GHS Every Woman Cycling Team, the 2016 Greenville Spinners Summer Time Trial Series will return with the first event in the series on Thursday, May 12th.

DATES:
May 12th
June 9th
July 28th
August 18th

For more info. click HERE!

We are now CLUB Malone Coaching!

Thanks to new requirements for USAT Coaches Malone Coaching had to become a CLUB! 

What does this new "club" mean for you? It means we have insurance for all of our group rides and swims. 
All members MUST be CURRENT USAT MEMBERS and you MUST SIGN A WAIVER before group workouts.

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.

April 25th  - 6:30 PM THIRD open water swim of the year! Lake Lanier, Tryon, NC - See more info below in the swim section.

Dan, Carol, Kim, Melinda, Will & Carrie show off their Xterra wetsuits! They stayed nice and warm during their swim too!


Mountains to Main Street Training

April 23rd  - I am planning to ride the course. This is NOT a supported ride. We will leave the start at 8:45- 9 AM. So what this means is you will need to buddy up if you want to do this ride. I can put 4 bikes on my car which means I have room for 2 more bikes so if someone has a car that they can only carry 2 bikes on, but take 4 passengers then they can drive down there as well and someone can drive them back down there to get their car once they have all returned to Travelers Rest. Yes, it makes for a long day and it is no fun to have to shuttle cars around. So unless you did not get to do this ride last time when we did it as a group it isn't the kind of ride you should feel you have to do.

Currently these are the people who are interested:
Coach Katie
Becky - going in my car
Brad is driving and we have a car seat for Keene which is why we can only take 1 person with us.

Possible other car:
Bob Boyle
Beth Mullikin
Kim Parenti
Nancy McDougald
Mike Potter

Check out the ROAD ID App. on your phone
 Downloads for free!
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! 

All in your head...

Because I am fascinated by all the things that our minds can do I think it is important to constantly work on this aspect of training. What I have found is that over the years while my body might not be as willing my mind is stronger than ever. I course I account this to my "study" of all things in my head, but in all seriousness this is not an area to overlook.



Results...
 
April 16th Try Charleston Half IM, SC
Will Fowler 5:18
Bob Boyle 6:01 with a NEGATIVE SPLIT RUN!
*For all who are worried about Elisha after her crash on the bike, she is healing up well and will be back in full action! Apparently she stopped her fall with her finger tips :o(

 
April 16th Try Charleston Sprint, SC
Doug Byrne 1:08 - 5th OA and Fastest swim of the day!
Steve Erwin 1:22
Manny Cintron 1:28

 
April 16th Playa Del Rey 5K, CA
Mary Biebel - 28:49 - 1st AG!
 

April 16th Double Quarry Crusher Run (7.4 miler), Columbia, SC
Lisa Powell - 58:33 1st AG and 7th OA!
 
April 17th Staten Island Half Century, NY
Margaret Marrano - don't know her time but she got it done!


Who is RACING...
 
April 23rd Reedy River 10K, Greenville SC
Mary Biebel
Erica Melton
Evan Shealy
 
April 23rd Reedy River 5K, Greenville SC
Melanie Pfeiffer
 
April 23rd Heart & Sole 5-miler, Columbia SC
Kelly Danias
 
April 23rd Race to the Tapps, Asheville Area, NC
Heidi Ewing
 
April 23rd 5K Emory, GA
Lisa Powell
 
April 22nd-24th Smokey Mtn Relay (Bootlegger Team), NC
Jenny Davidson
John Davidson
Liz Blackwood
Steph Hance
Abby Russell
*Plus a few others but these are the members that are part of our coaching team.
 
 
April 24th XTERRA Myrtle Beach,  SC
Jess White

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


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. 

 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.

***********************************************
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 23rd Ride the Course from South Cove Park. Roll at 9AM - this is NOT supported I just wanted to let you all know that I plan on riding it. See above for more info.

Greenville Spinners TT Series! This is a great way to have some fun and get a great workout in. 
DATES:
May 12th
June 9th
July 28th
August 18th

ZIPP RECALL!
If you are riding ZIPP Wheels please make sure to check with your bike shop to make sure this doesn't affect you!

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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