Malone Coaching

Upcoming GROUP workouts for January

Group Workouts
There are A LOT of GROUP workouts planned for January-please take advantage of them!

 

You can find all of these AND more race options under calendar on our website. I have also added these to your Training Peaks calendars as options for training.
 
Jan 3 - 8:00 AM Group Run #1 meet Nicole at the entrance to Caine Halter YMCA in Greenville anywhere from 6-20 mile groups
Jan 6 - 5:30 AM Group Track workout meet Nicole at the entrance to Caine Halter YMCA in Greenville and run to Greenville High School Track. Track workout will be on your schedule
Jan 11 - 9:00 AM Group MTB at Southside Park (Spartanburg). 2-3 hours of riding
Jan 11 - 3:00 PM Group Paddle at Lake Lanier 2004 Lakeshore Drive, Landrum
Jan 17 - 9:00 AM  MVCA Rev 5K in Cowpens - group run afterwards
Jan 18 - 3:00 PM Group Swim Practice at MTY in Duncan with coach on deck for feedback
Jan 20 - 5:30 AM Group Track workout meet Nicole at the entrance to Caine Halter YMCA in Greenville and run to Greenville High School Track. Track workout will be on your schedule
Jan 24 - 9:00 AM Group MTB at Dupont (Guion Farms Parking area) (Hendersonville area)
Jan 24 - 3:00 PM Group Paddle at Lake Lanier 2004 Lakeshore Drive, Landrum
Jan 31 - 8:00 AM Group Run #2 meet Nicole at the entrance to Caine Halter YMCA in Greenville anywhere from 6-20 mile groups

Weather note: *Workouts will not be cancelled due to rain, cold or wind because races are not (*If there is actually snow and ice on the ground then yes, it will be cancelled mainly due to driving safety). We will develop the mentality that the weather doesn't matter and we will become mentally stronger in the process. You will learn that you CAN do a lot in the cold and you will NOT melt if you get wet. In fact I almost guarantee that you will be tougher mentally than 99% of your competition once you adopt this mentality of NO EXCUSES! We are a team this year more than ever, we will push each other hard and work together to achieve personal success and that success will snowball into other areas of your life.

HR Monitor Care

Your heart rate monitor is a very important tool in your training but what I have found is a lot of people don’t take care of them as they should. If your HR monitor is giving you crazy HR readings try doing a few of these things to help it work better and last longer:
  1. WASH it after you wear it every time. Use soap and water. If yours has a removable part in the middle, take it off and clean under it. "Not washing the heart rate monitor (HRM) on a consistent basis can cause sweat and salt to build up on the strap. An increased build up of either can decrease the ability for the strap to report correct data."
  2. If you have lube on it you might want to lightly scrub it off.
  3. Allow it to dry out after you wear it.
  4. Replace the battery on a regular basis. Buy some extras to have on hand to help make it easy for you.
  5. Replace the actual strap every year or two. This will help it stay in position, make it more comfortable and most likely it will pick up better.
  6. Store strap lying flat, never roll it or bend it.

Garmin/TP Tip from fellow MC Athlete

Garmin Tip from fellow athlete Paul Zimmerman
New Years Tips!
 
There is another way to get garmin data into TP using garmin express app and something TP calls “auto-synch”. 


via the link above you first authorize TP to be allowed to automatically pull in workouts from your garmin connect website. (that’s what garmin connect uploads to)

You download Garmin Express to your computer and use it to synch to your Garmin connect website page. This is done wireless and automatically through the ANT stick anytime your Garmin device comes within 3 meters of your computer with the ANT stick plugged in. I walk in after my workout, turn my Garmin back on and they usually connect within minutes.

From there it "pushes” the workout automatically to TP. No need to drag files, download, upload or anything. Totally automatic. It’s what I’ve been using for months so we know it works.

Another nice feature TP has that I use is the ability to create calendar feeds to iCal, Google Calendar etc. You find that under settings>>calendar. Any workout you put in is automatically downloaded to my calendar on the computer, iPad, iPhone etc. If I go into TP and “schedule" the workout via “enter time” at the top of the workout detail page it will even “push” it to that time of day on my calendar. Helps me organize my day and there is something about seeing your workouts on my calendar that works for me.

Just some New Year’s tips!

Paul

TriMarni Podcast- as seen on Facebook

 
 
Hello active body!!!
If you want to take your training to the next level, you have to work hard. And if you want to work hard, you must keep your body healthy and well-fueled. An underfueled and undernourished body can't perform to its full potential. 
 
I'm sure that information is not new but the methods of improving performance have certainly evolved over the past few years. 
 
When it comes to pre workout nutrition, the purpose is simple. To prime the body for the upcoming workout. However, there are advocates and non-advocates of eating before a workout and with every "don't do it" statement there are at least a handful of reasons why not to eat before a morning workout. 
 
Well, I want to clear up confusion so that no athlete is limiting his/her health OR performance by not fueling properly before a workout. 
 
I hope you enjoy my podcast. You can listen to the attachment (MP4) OR you can access it on my personal or Trimarni facebook page. If you feel it was a good podcast and you learned a lot, please share so that others can learn from the information as well. I tried to keep the information simple to understand and even more simple to apply. 
 
Also, there is more in the podcast than just pre workout nutrition. I also touch on body image with a personal recent experience with an athlete of mine (one of my focus areas is helping athletes develop a healthy relationship with food and body), discussing real food and why athletes should appreciate sport nutrition and understand how to fuel properly around workouts.  
 
Thanks for listening! Have a great day!
 

-Marni  


Marni Sumbal, MS, RD, LD/N
Trimarni Coaching and Nutrition, LLC

 Trimarnicoach.com

CYCLING GEAR ORDER- MUST ORDER BY 12/18/14

TIME TO ORDER CYCLING GEAR & JACKETS Deadline is December 18th!

Click the above link for online ordering and it will be shipped directly to you.

   

Super Fun Smoothie Party!

Katie recently co-hosted a smoothie night with Marni Sumbal and shared great recipes and a lot of fun with some great women!

Here are the recipes shared and some fun photos!

 

        

     

    

 

 

 

 

 

Training for the Winter Challenge Tri- Mountain bike dates

 
The Winter Challenge Tri is February 21, 2015- starting in December we will be out on the bikes:
 
Sun Dec 7th – Paris Mtn 9AM
Sat Dec 20th – Dupont 9AM
Sun Jan 11th – Southside 9AM
Sun Jan 18th – Paris Mtn 9AM
Sat Jan 24th – Dupont 9AM
Sun Feb 1 – Southside 9AM
Sat Feb 7 – Dupont 9 AM (Katie leading)
Sun Feb 15 – Paris Mtn 9AM
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