Lavaman Triathlon 2020??

Coaches Corner with Coach Debbie Potts

Can you believe we are the end of another year? Suddenly 2019 is in the history books.

Did you set any New Year’s Resolutions for 2019 that you still need to accomplish? Perhaps you start setting your intentions for 2020?

How about setting personal goals to help improve your performance and longevity?

Why not start taking care of the WHOLE you from the inside out, to improve the aging process?

If your goal or New Year’s resolutions is to do a triathlon, the first step towards accomplishing this goal is to register for the event.

If you are reading this newsletter, that is a positive sign that you have fulfilled that first step towards achieving your goal of the Lavaman Triathlon in 2020! Step one is done!

Now step two is to start training for the Lavaman Triathlon, held April 5^th, 2020 on the magical Big Island, Hawaii. I am looking forwards to joining you in Kona, this spring to race and play.

Hopefully you are enjoying yourself during the holiday season with friends and family, but also working on building your endurance base for the triathlon?

The Lavaman Olympic distance triathlon is right around the corner. The race seems so far away today, but time will go by quickly.

What are you doing now to build up your foundation for an early season Olympic distance triathlon?

You can do a lot in a short amount of time, especially when a lack of time may be an issue.

Sometimes less is more and right now during the busy winter season you may appreciate the benefits of base training and minimalist training sessions!

December is the ideal time to work on getting swim lessons, work on sports specific strength training, all while you work on building your foundation; your base for swimming, biking and running.

Triathlons are challenging to train for as there are three sports, instead of one, to fit into a weekly training schedule on top of a busy life. You can be more efficient in your workouts but doing brick sessions and intervals.

Strength training is very beneficial for athletes and you can get a lot accomplished in very little time. A typical workout in the gym for core and strength training 2-3 days a week is for 30-45 minutes.

Get started on building your endurance foundation by determining your “MAF” …or your Max Aerobic Function Heart Rate ranges.

Head to the master’s website to learn the formula on https://philmaffetone.com/180-formula/

How do you fit swimming, biking, running and strength training into a weekly schedule?

Here is an example …on how to train with the minimalist approach. Remember to train with your heart rate monitor and use it to track your recovery by measuring your Heart Rate Variability (HRV).

Remember to always” MEET YOUR BODY WHERE IT IS AT” and listen to your “red flags” so you avoid over training!

Mondays: Recovery Day…active recovery day

Mobility Monday Total Body Workout = mobility bodyweight primal squats, reverse lunges with arm reach, side lunges with rotation, Downward Dog with plan to lunges, strength training with one arm/one leg for core stability work plus strength.
Get outside in the daylight hours for a 30-minute walk or run.
Swim 20-30 minutes to work on drills/technique

Tuesdays: morning workout on spin bike and treadmill 30-45 minutes

Bike 10-15 minutes at 80-90 rpm (cadence) at your MAF heart rate (max aerobic function)
Run on treadmill 5 minutes at your MAF heart rate
Repeat for 30 minutes then build to 45 minutes up to 60 minutes

Wednesdays: strength workout (20-30 minutes) then finish with a swim workout (20 minutes)

Example of my “Total Body Workout” includes: 8 reps per exercise, 2-4 sets plus some days I focus on more legs and run on treadmill for 3-5 minutes if I need to work on my run.

Push-ups with a side plank
Reverse lunges with bicep curls
Lat Pull Down
Side lunges with weights
Triceps dips or free weights overhead press
Single leg balance-squat-reach cone
Side planks-plank-bridge set
Band or cable “swim” arm press down

Thursday: morning workout as Tuesday for bike/run brick session

Bike 10 to 15 minutes at MAF heart rate – 4 minutes seated/1-minute standing
Run, run/walk or walk on treadmill for 5 minutes

Friday: “Long swim” workout

Get a lesson if new to swimming
Join a master’s Swim Group with a coach
Work on distance one day a week

Saturday: “Long Bike Ride” 45-60-minute bike on a trainer or outside if possible, at MAF

Sunday: “Long Run” outside 30 minutes at MAF heart rate depending on where you are now!

Just getting started. Then try run 1 minute and walk two minutes then progress next month to two minutes running and one-minute walking for 20-30 minutes.
Not a runner? No worries – just start walking and maybe add a run for 1 minute every 4 minutes of walking

Learn more tips on training, fueling and performing on my weekly podcast, blog and coaching programs on www.debbiepotts.net

Who is Debbie Potts?

Debbie Potts has been in the fitness industry for over twenty-five years and a competitive endurance athlete for twenty years. Along her journey, she has accomplished many goals including being nominated as one of the top one hundred best trainers in the U.S. by Men’s Journal in 2004 and 2005 as well as participating in fifteen Ironman Triathlons – five of them were the Hawaii World Ironman Championship. Debbie has owned and operated her own fitness studio in Bellevue Washington for twelve years to offer an “all in one” health and fitness studio – including The WHOLESTIC Method coaching programs and individualized Nutritional Therapy services to transform the WHOLE person from the inside out.

Debbie has played various roles including fitness management, personal training, cycling instructor, yoga, Pilates Mat, Metabolic Efficiency Specialist, Natural Running coach, USAT coach, CHEK Holistic Lifestyle Coach, Superhuman Coach, KION Coach, DNAFit Coach, Nutritional Therapy Practitioner and now a Functional Diagnostic Nutrition Practitioner (FDN-P). She has implemented Heart Rate Training and Metabolic Efficiency testing into her coaching services for over 15 years. Debbie is a speaker, blogger, podcast host (The WHOLE Athlete) and an author of “LIFE IS NOT A RACE” and “The WHOLESTIC Method Manual & Workbook”. Her passion is to help others reduce external and hidden internal stressors to burn fat, optimize mitochondria, and improve performance in life. Debbie coaches’ individuals how to avoid chronic fatigue, break down and burn out. She trains the WHOLE athlete from the inside out with her unique “The WHOLESTIC Method” approach. Debbie follows her purpose, passion and mission to help others avoid going through what happened to her in 2013. Debbie Potts Coaching services and programs can be found on www.debbiepotts.net.

See my two books on Amazon- you will understand my journey and mission.

The WHOLESTIC Method: Manual & Workbook: Transform the WHOLE you from the Inside Out https://www.amazon.com/dp/154061431X/ref=cm_sw_r_cp_api_LUfGAb1RZWFTC

Life is Not a Race…It is a Journey: Learn how to pace the WHOLE you with The WHOLESTIC Method https://www.amazon.com/dp/1540572005/ref=cm_sw_r_cp_api_8UfGAb5PBB8P1

Website: www.debbiepotts.net

The WHOLE Athlete Podcast: https://podcasts.apple.com/us/podcast/the-whole-athlete-podcast/id951124097

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