The Coach Debbie Potts Show

Episode 24: Lavaman Race Report with Halley Bock & Debbie Potts

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LAVAMAN Waikoloa Triathlon Race report with Halley Bock and Debbie Potts:

1.  Pre race

  • Makeup -on face
  • Hour in advance - prep
  • Goggles- backup plan broke at swim
  • Safety pins for timing ankle
  • Sunscreen at condo
  • Shammy butt butter
  • Body glide -chaffing areas
  • Pre swim warm up check
  • Sweet potatoes for Halley
  • Raw revolution bar 1/2 at condo and 1/2 at transition for Debbie
  • Pre race pills one hour before start
  • Water with Nuun grape throughout morning

    • 2. Swim

    • Placing the beginning
    • Goggle check with swim cap
    • Breathing every stroke
    • Start line experience
    • Pacing and turn it to build pace
    • Drafting
    • Sighting
    • Pacing game: keep on looking for green caps

      • 3. Transition One (T1)

      • Rinse feet
      • Quick If you all set up correctly.

        • 4.  Bike

        • Hydration
        • My serious stomach cramp reaction to cola Nuun?
        • Racing with beginners over the road
        • How to ride a bike properly especially when people racing around you
        • Gearing, shifting and body position
        • Passing people on your left
        • Single file line
        • Riding on the hills and wind aerodynamic on your road bike as well as tri bikes
        • How to use aero bars properly
        • Passing... allowing people pass you and move to the right
        • Building a pace and picking up the second half turn around

          • 5.  Transition 2 (T2)

          • Socks
          • Run
          • Handheld water bottle is cute too hot weather race
          • Ice and water
          • Debbie's stomach cramps and people running by me
          • Pacing on run and building up speed at turnaround
          • Cheering on everybody else while you run.
          • Aid station -dumped water bottle and refill it with ice and water
          • Supplements mile 2
          • Beach and lava rock trail 2 Miles.
          • Changing your state of mind and focus take away any pains he may have as blisters or stomach cramps
          • Talking to other runners and walkers. Cheering people on and encouraging to run especially towards the end
          • Break down run course and focus on running to aid station Esspecially in longer distance races
          • Running on sand the last bit of the race to the finish line was the hardest part as you sprint to the finish line which is feeling emotion. I have a smile on my face the whole time laughing
          • I didn't need any extra gel blocks on the bike or gel on the run.  Water is best with my stomach
          • Ice water!!

            • Post race 

            • Blisters and stomach cramps
            • Jump in ocean. Best finish line location
            • No food at finish for us- just water
            • Recoverite Recoveries drink for Halley and protein ucan mix for me.
            • Coconut from shell
            • Later walked to coffee and then race - piece of chicken
            • Active recovery: walked to Hilton around 2 miles and lava lava party

              • Join us next year...April 10th!  Training program starts this fall!  Contact Debbie for coaching. www.fitnessforwardstudio.com

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              The Coach Debbie Potts ShowBy Debbie Potts
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