Empower Triathlon Camp

COACHES for the Camp
Katie Malone
I specialize in bringing beginners up in the ranks and Iron distance racing. All my plans are custom and have proven results over the years. I have coached hundreds of athletes from their first sprint races to their first Ironman finishes. I treat my athletes all as I would if they were my best friends who just started racing. This has helped me to grow my business but more importantly life long friendships. I’ve been coaching for 18 years.
I have been a triathlete for 30+ years and have raced as a pro and an age-grouper but I feel my real talent is in coaching. I have a strong background in run and swim coaching. I coach because I enjoy it, however it is also my full time job so I take it seriously. I have won local sprints, been on the podium at Ironman races and raced Kona, but nothing is as satisfying as seeing athletes I coach achieve their goals.
My coaching philosophy is simple; share the gift of a healthy lifestyle with every athlete I work with through positive feedback, encouragement and compassion. Care for the person first and then the athlete, meet each athlete where they are and ideally help athletes to build strong foundations for longevity in sport.

Sami Winter
My core values are a passion for performance and coaching integrity. I am a USAT Level II Coach, USAT Youth/Junior Coach, USA Cycling Level II Coach, Swim Speed Secrets Certified and RRCA Level I. I graduated as a Morehead-Cain Scholar with a Bachelor of Science with Honors in Biology from the University of North Carolina at Chapel Hill. I have extensive knowledge of muscle actions/reactions and physiological responses of the body.

Athletically, I have completed 99 triathlons, including 32 half iron distance races and 19 Ironman races including Kona and 3 Xtreme Iron Distance Triathlons. I have completed 3 Boston Marathons and qualified 8 times, as well as qualifying for USAT Nationals multiple years.

My most important achievement is YOU and I have had the opportunity to coach 200+ athletes over the course of the last 9 years from beginners to advanced triathletes and runners. I have had over 10 Boston Qualifiers and 103 athletes cross the Ironman finish line. I believe in having a small roster and providing individual attention while building a strong athlete capable of saying I WILL.


Jim Cunningham
Since 1992, former USA Cycling Level 2 Coach Jim Cunningham has helped hundreds of athletes realize their goals through effective training plan design including targeted workout plans, on-the-road skills & technique training, performance testing, motivational & mental-toughness guidance, complimentary strength training and athlete education. Jim has successfully coached athletes to victories ranging from ‘Personal Bests’ to ‘World Championships’ time & again!
Jim’s educational accomplishments include numerous formal courses from college classroom & lab to USA Cycling multi-day classes and training at the US Olympic Training Centers in Colorado Springs, Colorado and Chula Vista, California. Furthermore, Jim has studied and trained with pro bike-fitter Michael Sylvester as well as Tim Crunk of Crunk PT to become one of the top bike-fitting professionals in the U.S. and currently performs over 200 bike fittings each year.
This expertise and love for the sport of cycling has led Jim to knowledge and experience level that allows him to help beginners and intermediates as well as Pro, Olympic, National and World Champion athletes.

Sarah Primeau
With a B.S. in Health Promotion, encouraging and enabling others to live a healthy, balanced lifestyle is what Sarah is truly passionate about. As a collegiate runner, cyclist, and elite triathlete, Sarah has lived the lifestyle of an endurance athlete for almost 20 years. She began her love of endurance sports from the age of competing on the local swim team. In high school, she transitioned to distance running as both Captain and key competitor of Mauldin’s AAAA State Champion Track and Cross Country team. After high school, Sarah signed on to Appalachian State University’s track and cross country teams where she earned individual Southern Conference Champion titles, 10 top podium finishes, and was awarded team MVP and Captain for seasons 1997 and 1998. She also became a solid competitor on ASU’s Triathlon and Cycling teams. After college, she transitioned to triathlon where she began competing in South Carolina’s Palmetto Triathlon series. In 2006, she placed first in her age group for the overall series and became a member of Hincapie’s elite triathlon team. She became a USA Triathlon Level I and USA Cycling Level III Coach during this time where she began helping other athletes achieve their racing goals.
In 2007, an injury brought her into the realm of mind/body work. Having personally experienced how yoga and Pilates began to enhance her triathlon performance, she became certified as a 500 hour Registered Yoga Teacher, STOTT© Pilates Teacher, and SPINNING© Instructor. This expertise brings value to her clients through individualized strength plans targeting repetitive overuse injuries and muscular imbalances. More importantly, her understanding of this subject matter enables her to build appropriate training plans that keep athletes spending more time training and improving as opposed to taking precious time working through an injury.
Sarah’s coaching philosophy focuses on discovering and implementing balance between the appropriate training load, establishing efficient movement patterns, and mental preparedness. She has worked with various athletes from beginner to elite level, creating and implementing highly individualized, sport-specific training plans which take into account each individual’s strengths, opportunities, and most importantly-the athlete’s goals. She prioritizes to instill trust and confidence within the coach-athlete relationship so that more importantly, the athlete may gain trust and confidence in his or herself. Her passion lies in witnessing each athlete improve from the balanced combination of discipline, hard work, drive, and passion.