August 2013, Volume 2
In This Issue
Sheraton offers special rate for Lavaman Keauhou!
Lavaman Store Now Open
Prize Money for Lavaman Keauhou!
As the Lava Flows....
Featured Director - Rocky & Gwen
Featured Athletes & Sponsor - Penn, Rani & Fair Wind
Featured Non-Profit - Hospice of Kona
Training Tips with Debbie Potts
Gerry Rott, Race Director
Gerry Rott, Race Director
Keauhou Registration
 Registration for 2013 Lavaman Keauhou  is now open on  Lavaman Keauhou limited to 500 individuals and 35 relay teams. There will be a registration fee increase on September 15th. Don't delay - register today!
Gwen & Rocky
Rocky & Gwen Campbell - Forklift King & Queen! photo:
Penn and Rani
Penn & Rani - Fair Wind ambassadors and Lavaman champions. photo: Hawaiiphotoman

The beautiful Sheraton Kona Resort & Spa at Keauhou Bay is ready to welcome you! Sheraton  


Hospice of Kona volunteers ready to help out at aid stations in T1 & T2!
The Lavaman Store is now open. Find all your Lava Wear and Lava Merchandize here!
Visit the Lavaman Store Now!


Debbie Potts taking the podium with 2nd female overall at the 2012 Lavaman Keauhou. photo: Hawaiiphotoman
Lavaman Keauhou Offers
Prize Money for Top 3 Men & Women!
1st Place: $1250 *  2nd Place: $750
3rd Place: $450  *  Total Purse: $4900


As the Lava Flows....
Race Director Gerry Rott




With Lavaman Keauhou only 16 weeks away, your Race Committee is hard at work fine tuning a new bike course and run course to make Lavaman Keauhou even better than in the past. With the recent opening of the Hokulia Bypass Road, new options have opened up for the bike course and I think athletes are going to be pleased with the bike course revisions. We are able to eliminate many intersections and also to have larger portions closed to vehicular traffic. Yes, there will still be hills so keep the vertical training going.


Due to the temporary closure of the Kona Country Club, we will be making some changes to the run course as well. Parts will still be on the golf course but probably quite a bit less than last year. We should have the new maps finalized and up on the website in about 2-3 weeks, once approved by the County, State & Kona Country Club.


Plans for a larger Health & Fitness Expo, the 4th Annual Lavaman Keauhou Sunset Run, LavaKids, a Pre-Race Sunset Cocktail & Pupu Party and of course our signature Post Race Awards Barbecue with live music and free beer from Kona Brewing Company are all under way. We are looking forward to the best Lavaman Keauhou to date. Hurry and register and book your rooms at the Sheraton Kona Resort & Spa at Keauhou Bay and be right in the middle of all of the action. Special room rates are available via the link on the Lavaman website.


I'm looking forward to seeing you all soon and wish you productive and safe training in your final weeks leading up to the race.


Kulia I ka nu'u

Strive to reach the highest,

Gerry Rott, Race Director  

Featured Directors: Construction 
Rocky & Gwen Campbell 


Rocky & Gwen Campbell are two essential "building blocks" of the Kona community and especially for the triathlon community. Their tireless efforts as the Construction Directors for the Lavaman Triathlon are so critical that it is doubtful there would be a Lavaman without them. Always smiling (well almost always) they

lead a small but powerful group of volunteers that construct and dismantle a good portion of the infrastructure for the race from start to finish. Rocky and Gwen are generally the first ones on the site and are always the last to leave. Rocky has been doing the construction for the Ironman for over 25 years and has

been handling it for Lavaman since the first race started in 1998. Gwen has participated as an athlete in triathlons for over 26 years and whenever she was not competing would offer to help. Somewhere along the line she and Rocky joined forces and formed a great team - not only as volunteers, but now as husband and wife. We all like to think that Lavaman helped to play a part in that. Cheers & Mahalo to Rocky & Gwen!!!!

Featured Athletes & Sponsor
Rani Tanamoto, Penn Henderson
& Fair Wind  


Since 1971, Fair Wind's award-winning tradition of excellence and aloha has earned the company a reputation as the first choice among residents and visitors for ocean adventure. The Fair Wind II, with capacity for 100 guests, is a custom-built, 60-foot aluminum catamaran with covered deck, trademark tri-colored striped sails, two 15-foot water slides, high jump platform, on-board restrooms, grill area, freshwater showers, and a staircase descending directly into the water for easy water access.


As a family owned & operated company committed to healthy lifestyles and adventures, it's no surprise that numerous members of the Fair Wind `ohana have participated in a Lavaman Triathlon. Fair Wind's Director of Sales & Marketing (Penn Henderson), and wife Rani have consistently finished among the top athletes at both Waikoloa and Keauhou for the past six years, including overall male & female victories at the 2010 Lavaman Keauhou (pictured to the left). "Lavaman Keauhou has always been a special race for Rani and me", says Penn. "It was our first race after being married, and somehow we both managed to win. We know moments like that don't happen too often! Plus, swimming in Keauhou Bay (Fair Wind's Headquarters) along with the Fair Wind II vessel as the turnaround boat makes it all that more special for us."

Featured Non-Profit
Hospice of Kona

Hospice of Kona is a specialized, medicare certified health care program focused on the whole person; body, mind and soul.  This dedicated group has been volunteering regularly at Lavaman events for many years. According to Andriana DeGress, Director of Volunteer Services for Hospice of Kona for the past 7 years, "I recruit, certify, educate and lead an awesome group of volunteers!Our volunteers become certified by taking a mandatory 16 hour class before getting started.We provide many volunteer services to our patients and families, such as companionship, transportation, cooking etc. for our patients and families".Hospice of Kona participates as a group in parades and helps support other organizations that help support Hospice. They love volunteering at the Lavaman Triathlons and events like it as they return the support through monetary donations and sharing of resources. They look forward to seeing all the athletes on race day as they maneuver through Hospice's aid stations at T1 and T2.


Training Tips - Debbie Potts


We are often over-scheduled, short on sleep, and taking care of other people's needs more than our own. Maybe you are thinking about training for your first Olympic distance triathlon or maybe your tenth! Training for a race does not have to consume your already busy life. Efficient minimal training is an easy solution for the over-achiever in all of us. Here are a few tips to ensure successful triathlon training when dealing with a busy lifestyle:

  1. Make a commitment! Pick a race, register, make your travel plans then review the course!
  2. Create a schedule that works for you.  Find a coach who will collaborate with you to create a schedule based on your schedule, fitness level and skills
  3. Pacing and recording workouts. Get a heart rate monitor and work on training/pacing by heart rate.
  4. Get organized and prioritize weekly! Every Sunday, look at your work/life schedule for the week ahead and write in (block off) your daily workouts.
  5. Workout partners! Find a "training buddy" that is of similar strength and availability. It helps to have a workout partner to meet you for a swim, bike or run workout not only for motivational purposes but to be accountable to someone else.
  6. Add some "Brick" workouts. Find a time to swim, bike and run two days per week. These back-to-back workouts are called "bricks".
  7. Efficient Strength Training weekly! Include two days of efficient strength training workout sessions in your weekly plan. You don't need more than 30 minutes for these workouts...actually 10-15 minutes can give you results.  

These are just a few simple steps to incorporate into your triathlon training for an Olympic distance Triathlon. I love to recruit clients to pick Lavaman as their first triathlon as they get the reward of being on the Big Island as well as finish their first triathlon!  Extra rewarding, memorable and relaxing!!


Contact Coach Debbie Potts to inquire about her online coaching services as well as special twelve week training course for Lavaman Waikoloa in March 2014.  First step is to register for the race and make the commitment before it sells out! 

Contact Debbie at  

Please support our Sponsors who make Lavaman Keauhou possible!
Like us on Facebook
Follow us on Twitter
Want more information? 
Visit our website: