Malone Coaching

Workout Terms and Abbreviations

Below are general terms that I tend to use and re-use in training. Workouts are not limited to these alone but I plan on using this as the beginning of a reference sheet to build on. If you come across terms that you don’t understand or that are not listed here PLEASE ASK ME! That is what I am here for! 


ATP– Annual Training Plan – this is the list of all the races you plan to do this year. Located in the “Classic” version of Training Peaks. I keep this up to date. If one of the races you plan to do is not on it…that means I am NOT planning for it so you need to look at this on a regular basis and keep me updated of changes. This drives your schedule.

HR–Heart Rate

AVG HR- Average Heart Rate either of the interval or the entire workout





*These are just quick definitions and reminders. I will be doing videos of all of these within the next month or so and I also have longer descriptions if you have questions about any of these. For the most part I like to show you these drills but to make sure everyone has something to reference I thought we would start here. 

*This is not a complete list of my terminology. I will be adding to this as the year goes on.


OS – other strokes – meaning any other stroke than free so it could be breast stroke, back stroke, or butterfly

Free– this means swim freestyle

Catch– the part of your stroke in the water

Early catch– the part of your catch starting at fingertip entry all the way to your shoulder

Recovery– this is the part of your stroke when your arm is out of the water

Pull– this means you drag your legs - NO kicking, usually you use the pull buoy between your legs for this

Head touch– tap your head during the recovery phase of the stroke before your arm enters back into the water. Good for high elbow recovery

Finger Tip Drag– dragging your fingertips across the top of the water during recovery phase but right before entry. Good for high elbow recovery and correct entry position

Fist– Simply swim with your hand in a fist. This forces you to use your forearm as part of your “paddle” and helps you to develop a stronger catch

Catch-up - Both hands touch out in front of you during your stroke. They literally “catch-up” to each other. This drill promotes good reach and the proper position to start your catch. This is my favorite drill because it tends to fix many issues at once. If you don’t know how to do this correctly you need to schedule some pool time with me!

Cheating catch-up– this is the same as above except you can start your pull just before the hands catch-up in front of you. This is very close to normal swimming just with more emphasis on keeping the leading arm high in the water.

Magic Marker Drill AKA Zipper Drill– this is done during recovery. You drag the recovery arm up your body with your thumb touching your body all the way from your hip to your arm pit. Works the high elbow on recovery, flexibility, and timing as well as correct body rotation.

Swim on Side AKA Kick on Side– I tend to use these interchangeably in workouts but they mean the same thing. Roll over on your side with the lower arm straight and the arm highest in the water next to your side and KICK on your side. When you need to breathe you can push down and lift head (preferred) or take a stroke which makes this easier. Change sides normally each 25.

Switch kick– this is a more fun version of kicking on your side. You kick on your side for 6 beats and then take a stroke and switch sides.

Wide Arms– this is simply where you focus on your arm entry being shoulder width. For most people this is going to feel very very wide but that is about where it will be correct. This helps avoid over-reaching and sets you up to be in a good place to start your early catch

Do 100 “on”– when I say “on” that means you leave the wall every 2 min. So if you do your 100’s in 1:45 that gives you 15 seconds rest. Normally I just specify how much rest you will have but you will see this terminology occasionally



Disclaimer on swim workouts– I have lots and lots of swim workouts that I have put together over the years and I am always adding to them and changing them and sometimes they might not add up and for that I apologize in advance! I try to fix them from year to year but somehow a few always slip in. So if you notice it doesn’t add up BEFORE your workout you can gladly harass me about it, during your workout you are stuck doing as much as you have time for and can harass me later!





(CAD) Cadence– you need to have a cadence sensor on your bike. Some coaches require a power meter, I require a cadence sensor. No matter how long you have been cycling this is a number you need to pay attention to, especially for triathlon

(SLD) Single Leg Drills - this is a drill where you unclip one leg and only pedal with the other. Ideally this is done on the trainer to begin with, once you are competent you can take this drill on the road with you.

Computer on Bike– If you are using a Garmin it needs to be mounted on your bike so you can see it. Having it on your wrist is useless to you because you can’t see your cadence and HR. You can mount watches on your handlebars or aerobars with all sorts of gadgets or you can put a piece of pipe insulation on your handle bars and wrap your watch around that. Simple, easy and cheap.

Under-seat tool bag– carry 1-2 spare tires and C02 cartridges with you at all times along with tire levers and an Alan wrench. Don’t know how to change your tire? Carry this stuff anyway and make some time to learn how to change your tire!

Nutrition General Rules for cycling– I am normally looking for 1 bottle of fluids per hour. I recommend being able to carry at least 3 bottles with you for training (1 water and 2 sports drink). If you can’t this is something that is easy and cheap to add




*You might laugh but I get a lot of questions about what Easy, Medium and Hard mean which is why I included them below. I am sure I will add to this as the year goes but I thought many of you might find this helpful


Easy – this means SLOW, So for example if you usually average 9 min pace on your runs, then this should be at 9:30 or even 10 min pace. Your Grandma should be able to run with you! Seriously, I know this one is hard for most to master but you HAVE to learn how to run slow so that you can run fast.

Medium – this means it is a little bit of an effort, but very sustainable. If we take the example from above and your average pace is usually 9 min on your runs then this might be an 8:30 or 8:45. Just a slightly different gear.

Hard – This should make you feel like you are doing something. Usually I would think of my race pace as “hard”. So if your 5K race pace is 7:30, then “hard” efforts should be around that. If you haven’t raced enough to know what your 5K pace is a hard effort should make you breathe really hard and get your heart pumping. During an effort like this you are NOT chatting with your friends. This will hurt a little, that is how you know you are doing it right.

WU– warm-up, every workout has one, if it isn’t written out, it is still implied

CD– cool down, every workout has one, even if it isn’t stated, it is implied

Zones– this refers to HR zones, usually 1,2,3,4,5 with 1 being an easy and 5 being all out. I don’t use these often in workouts, but occasionally you will see them.

Tempo– Going back to the example from above with the 5K pace being 7:30. If I am asking for “tempo” I want a harder/sustainable effort. Depending on how long or hard I will often specify what I am looking for but usually when I call for “tempo” I am looking for a little slower than your next race pace but still a pretty hard effort. So if you need a number it would be 7:45 based on our example.

Race Pace– your HR and your race pace should both be what they are when you race. Following the example above that would be a 7:30.

Race Pace +- this is FASTER than race pace, usually only 10 seconds or so but enough to make it challenging. This would be a 7:20 pace based on the above example

Race Pace MINUS 10 seconds – this is the SAME as above. Yes, sometimes I have different way of saying things. Mostly it comes from writing workouts over many years and changing the descriptions

Strides – these are sprint FORM ONLY not sprint pace. Strides promote good form, picking up knees, using your arms and keeping a still upper body. I recommend doing these on grass

Sprints– only done after a really good warm-up. This is just like a stride BUT you want to have some speed in here too. 

Butt Kicks– just a drill where your foot comes up and kicks your butt while you are running

High Knees– getting up on your toes and picking the knees up high almost like marching while running. Just a drill to practice picking up your knees and getting more on your forefoot


Skipping– yes, just like a little kid. This is a great way to work on glute strength and drive. A fun drill to add into the mix.


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!


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


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!










You are here: Home BLOG