Malone Coaching

Training Table

Training table





Katie Malone and some of the athletes attending her Ironman training camp

Katie Malone and athletes attending her Ironman training camp



Several thousand elite athletes will arrive in Chattanooga this September for the city’s first Ironman event, and they are going to be looking for nutritious and delicious food to eat. And eat. And eat. Up to 6,000 calories/day.


Nutrition is so crucial to the Ironman that the organization’s website devotes extensive space to the topic. Every athlete, though, has a different idea of the best diet; some are vegans, some eat lots of meat; some swear by high carb diets, others swear by gluten-free.

So, when South Carolina-based triathlon coach Katie Malone hosted athletes from around the country at an Ironman Chattanooga training camp recently, she carefully researched local restaurants. And she chose to bring the 22 triathletes attending her camp to 212 Market.

“I needed to make sure that there was enough variety that it would satisfy everyone,” she says. “I like really healthy, clean, and interesting food. I’m looking for an eclectic blend, things that are a little bit different, maybe more local flavor and healthy, which you can’t find at every restaurant. So when I looked at the 212 Market menu, I thought okay, there are things here that I want to eat, and if I want to eat them, other people will want to eat them. And then with the gluten free and the vegan and the vegetarian options, there was just a nice collection of foods.”

While the location of the restaurant is convenient, Malone says, it was the food that was the real draw: “Even if we had to drive to a restaurant that had a menu like this, I would have gotten everybody in the cars and we would have driven.”

As it was, all of the triathletes walked from their downtown hotel to 212 Market for dinner on a Saturday evening after riding the entire 112-mile bicycle course through the North Georgia countryside earlier in the day.

“There are a lot of advantages to knowing what the course is like and what the terrain is like, and also how the roads are and where the turns are. It just gives you an advantage because you can visualize what you have ahead of you,” Malone notes. Knowing about a great place to eat before arriving in town for the race is also an advantage, she agrees, “And I know for me, finding this restaurant, I’ll be back here.”

Tryon Running Club Run Clinic

Tryon Running Club
Run Clinic

August 9th 2014 at Harmon Field

MC Newsletter 7/17/14




July 17


Week at a Glance & Dates to Save!


July 18,19,20 - Ironman Chattanooga Camp in TN 


August 2- Lake Logan  Half IM and Olympic Distance

August 2- Kids Splash and Dash -GHS Family YMCA Simpsonville

August 9- Kids Splash and Dash - Laurens Family YMCA Laurens

August 15-17 Lake Lure Olympiad Triathlon

November 15, 2014 Tryon Half-Marathon  

Note to Training Peak users:  DO NOT download Garmin Express over writes the ANT Agent Device software then it deletes your files so you can't upload them into Training Peaks.....


This weeks Results and Racers


Results from Last weekend:


SCTAC 10 mile TT, Greenville, SC 7-10-14

Kimberley Westbury 25:27 1st Female - smoking fast!


Tri the Swamp Rabbit, Greenville, SC 7-12-14

Josh Ludwig   1:14:29 - 2nd AG

Carol Brunson 1:14:34 - 3rd OA

Rachel Crunk 1:19:55 - 1st Open Masters

Nicole Ramsbey 1:21:49 - 1st AG

Richard Dacey   1:21:55 - 2nd AG

Jock White       1:25:49

Lisa Powell     1:27:41 - 2nd AG

Jessica White 1:29:11 - 3rd AG

Melissa Ludwig 1:30:11

Steve Erwin     1:33:38

Kelly Danias     1:33:51

Mary Biebel     1:40:31 - 1st AG


12 Hours of Hilton Head, SC 7-12-14

Dustin Wilder - Due to bad weather and double flats on the bike it was more like 5 Hours of HHI!


Hot Top 10K Trail Race, Crowders Mountain, NC 7-12-14

Lori Levassaur - 1:14 - 1st AG


Milliken Cross Country 5K, Spartanburg, SC 7-12-14

Paul Zimmerman - 24:58


100 mile bike tour, Chelsea, MI 7-12-14

Tory Snyder - under 6 hours!


Harbison Half Marathon Trail Race, Columbia, SC 7-13-14

Lisa Powell - oops - missed a turn so didn't officially finish. Next time!


Climbing Mt. Rainier, Washington

Abby Russell - Made it to the top!





Asheville Sprint Tri - NC - 7-19-14

Jessica White

Jock White


You GO Girl Sprint - Greenville, SC - 7-20-14

Kathryn Gooch

Mary Biebel

Melissa Ludwig




Abby on Columbia Rest

Abby on top of the world! 


 Mary wins AGAIN SRT


Nicole wins AGSRT


Rachel and Carol SRT



Please make sure to check your ATP (Annual Training Plan) from time to time because this is what I look at to design and plan your training program. If you are doing a race or event that is not on your ATP chances are I am NOT getting you ready for it. I try to keep your ATP as up to date as possible so if you look at it and see changes that need to be made please e-mail me (yes, it is possible to delete the entire year if you hit the wrong button so leave the editing to me). Also if you have things that are going to effect your training like vacation, work travel, or weekend plans that don't allow you to train please tell me AHEAD of time and I will adjust your training. Thank you!
Here is where you can find your ATP:

Open Water Swim
Come join the party!

We will be doing open water swims this year every other Monday evening at 6:30 PM at Lake Lanier in Tryon, NC (This means IN THE WATER AT 6:30) if you arrive late you can join the group for the second lap.
For now these are the first dates to put on your calendar
There is a place to get changed but no facilities (You pass a HOT SPOT on your way in - last chance at
We WILL swim in the rain but not thunder and lightening.
Bright swim caps are needed to visibility and currently wetsuits are recommended.
We have kayak support for safety and visibility.
Please park OFF the road. If the rental house next door is not in use we can use that parking lot, but ideally pass the boathouse and turn around and park off the side of the road down the street where there is a nice grassy shoulder. 
Usually there is a group dinner at the Mexican restaurant (El Sureno) after swimming.
Swim dates:
July 21
July 28
Aug 11
Aug 25

Volunteers Needed
Open water swims

We could really use another paddler or two for our open water swims! If any of your spouses or children would like to participate please let us know!
Thank you!
Volunteers Needed!
Kids Splash and Dash

August 2 GHS Family YMCA Simpsonville
August 9 Laurens Family YMCA Laurens
He requests volunteers from 7-10AM but I think last year it never took more than an hour and a half or so. This is just a nice way to be able to give back to our sport.
Last year we supplied volunteers for every race in this series - can we do it again? Please contact Steve Baker directly if you can help out.
Thank you!
Steve Baker
This email address is being protected from spambots. You need JavaScript enabled to view it.


For Sale:
 Fuji Acr2.0 Roubaix Road Bike 46cm 
Fuji Acr2.0 Roubaix Road Bike
- 46 cm Fuji Altair 2 butted aluminum with carbon fork and carbon seat post
- all 105 components except cassette has Ultegra 14/25
- new handlebars with fresh lizard skin tape
- no pedals
- just tuned up
- $595, call Katie Moore @ 864-915-8610




Workouts in your Garmin


Did you know you can put workouts into your Garmin?
Here is how to create a workout and get your Garmin working for you!
Go to the sport you wish to use Run or Bike 
Go to Training
Go to Workouts
Go to Custom
Go to New
There might be some variation between the 310XT and the 910XT but this should help when you are doing intervals etc.
Thanks to Pam Ogle for this great information!



SCTAC-Summer Time Trial Series



SCTAT Time Trial Series Information


Registration is at 5pm. 10 mile ride (out and back) on Perimeter Road 

August 14, 2014.
What a great opportunity for us to get in some Team Time Trails and have a great time together!

Lake Lure Olympiad Triathlon
 August 16,2014 
"Named one of "America's Best Lakes" by USA TODAY in 2012, Lake Lure, North Carolina is home to the Lake Lure Olympiad Sports Festival. Anchored by the USAT sanctioned Lake Lure Triathlon, which is part of a "3 Races in 3 Days Challenge," athletes every year say it is the scenic beauty and abundance of welcoming volunteers that make the Olympiad's triathlon special and unique."

Tryon Half Marathon
Saturday November 15th, 2014

Malone Coaching proudly sponsoring this event! 
Race starts at 8am
Course closes at 11:30am
The Tryon Half Marathon is the perfect course for first-timers and those who appreciate a softer surface without going fully "trail!"

It will be hard to find a flatter, more scenic mountain course than this one. Fall temperatures and a mostly packed dirt/gravel course that meanders along a riverside through Tryon's famous "horse country" are all that is needed to make this an unbelievable 13.1 mile experience.


Please see coupon below for discount on registration!

One on One Yoga with Coach Sarah

For those of you working through nagging overuse injuries, muscular imbalances, or wanting a personalized strength/flexibility plan, Sarah is offering the following services:


1:1 yoga/Pilates private sessions where she will come to you in your home, $45/hour.




Strength/Flexibility 3 month session:  includes postural analysis, a 1:1 session, and 3 individualized videos specific to your strengths and weaknesses.  Plans will be posted via email and Training Peaks.  This will cover 3 months of strength and flexibility training with open dialogue with Sarah via email/phone for follow up.  $100 or $125 to included one additional 1:1 follow up session

Sarah Oliver

Cell 864.270.3896


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.



July 20th is the race date

Malone Coaching
Katie Malone, Head Coach
This email address is being protected from spambots. You need JavaScript enabled to view it.
Stay Connected

"STREGNTH doesn't come from what you CAN do. It comes from OVERCOMING the things you ONCE thought you couldn't! "


Supercuts Locations
Visit a Supercuts near you!

Pelham Commons - Greenville

215 Pelham Road




 Hudson Corners - Greer

2115 Old Spartanburg Road




Taylors Square - Taylors

3023 Wade Hampton Boulevard




Easley Town Center - Easley

128 Rolling Hills Circle




Dorman Centre - Spartanburg

120 Dorman Commerce Drive




Hillcrest Shopping Center - Spartanburg

1931 A East Main Street





(Coupon only valid at these locations) 

Malone Coaching Team:
$3 off Adult Cuts
$2 Off Child Hair Cuts 

Supercuts Special


Print off this page and bring to a Supercuts near you for:


Supercuts Summer Special:

$3 Off Team Malone Husband and Wife Haircuts

$2 Off Team Malone Kids' Haircuts


Malone Coaching proudly sponsoring:
Tryon Half Marathon
Enter Promo Code "TRC"

Race Date: Saturday November 15th, 2014
Early Registration open until November 12, 2014 at 12:59PM
Offer Expires 11/14/2014.


Coon Dog Day July 5, 2014

Coon Dog Day 5K 2014

Ironman Tri Camp

Ironman Tri Camp


Rebecca Carpenter is a USA Triathlon Certified Coach and elite age-group triathlete.  She holds a MS degree in Engineering Management and has worked in industry for over 20 years.  A competitive swimmer since the age of 9, her love for the triathlon lifestyle was sparked after a co-worker dared her to do an Ironman.  Since the dare, she has become a proven competitor in all distances from ITU-style draft-legal racing through iron distance.   
Rebecca uses her own racing experience and engineering background in her coaching approach to design individualized training plans.  She understands her clients have multiple priorities competing for their time and works with each athlete to create a plan to meet his/her goals.  In our dynamic lifestyles, she believes strong communication between the athlete and coach is key to delivering high quality plans.  If you are looking for someone who loves to share her enthusiasm for triathlon and is dedicated to coaching you to your goals. 

BS Electrical Engineering MS Engineering Science Certified Project Manager and various technology certifications 

USAT Level 1 Certification  USAT Youth & Junior Certification Georgia Tech Triathlon Club Coach 2012-2014 Southeast Junior Elite Team Assistant - Coach 2011-Current Multisport Explosion Youth/Junior Team Coach - 2012-Current 

7 time Ironman Finisher with 6 podium finishes including 2 age-group wins 3 time Ironman Hawaii World Championship Finisher with a podium finish 1 time Ironman 70.3 World Championships with a podium finish. Multiple age-group wins at Ironman 70.3 events.  
Set female amateur course record at Ironman Louisville in 2009  Overall Female winner at distances ranging from sprints through Ironman 2007-2013 USAT All-American distinctions including #1 - 2009, #4 - 2012 Age-group Winner - Louisville Marathon 2011 and various local running races 
Ironman Distance PR of 10:03 ½ Ironman Distance PR of 4:31 Olympic Distance PR of 2:09 
There are few spots available as of 6/26/14 but they are filling up fast!

IRONMAN Training

Start date: 7/17/14

End date: 7/20/14

Last day to book by: 7/7/14


Marriott hotel(s) offering your special group rate:

  • SpringHill Suites Chattanooga Downtown/Cameron Harbor  for 99 USD  per night

  Hotel Reservation for Ironman Training

Aliesha Cleveland

Aliesha Cleveland
Congratulations to Aliesha Cleveland who was named Ms. Platinum Brick House for loosing 70 pounds since November 1, 2013 by using an online weight training program combined with training for a marathon and a few half marathons with Malone Coaching. I think the before and after pictures speak for themselves. I could not be more happy for her and all that she has accomplished!
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