Clas, Kristy and Gordo pre-run.
EC:HI’04 Crew cleaning up the awards at the Kukio Blue Water Swim.
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Epic Camp: Hawaii 2004, 26 September-9 October
  
Note: Epic Camp Kona oes not have the sub-10 requirement. This camp is targeted at agegroupers (of all ages) and elites that are seeking to perform at their absolute best for Ironman Hawaii. We hope to have a range of guys and gals that are fully committed to excellence.
Epic Kona is a two week heat camp that ends one week out from Ironman Hawaii 2004 (26 September 26 - 9 October). The camp is targeted at elites and top age groupers looking to place in their respective divisions. We won’t be doing epic volume. Instead, we will be peaking in a group environment under the supervision of Scott and Gordo.
Camp groupings won’t be fixed, allowing those with more experienced backgrounds and strength to move around depending on how they are feeling. Week One (see structure below) will have a strong bike and swim focus. Week Two will ease off on the cycling and keep the swimming rolling. A conservative running plan with a focus on frequency throughout the camp will ensure we don't beat our legs up too much.
The benefit of this structure is that top female and older AG athletes will be able to tap the resources of the “Epic Coaches”. While the camp is open to all athletes that meet the entry requirements, the training program and discussions will be centred around maximizing our mutual Ironman Hawaii performance.
Scheduled Elite and Coaching Participants:
- Scott Molina, World Champion and Elite Triathlon Coach
- Gordo Byrn, Winner Ultraman Hawaii '02 and IM Coach
- Clas “The Baron” Björling, AG Champion IMH '02, 2nd IMNZ '04, 3rd IM Brazil '04
- Björn “Mister” Anderson, 1st UK HIM '03, 3rd IMNZ '04
- Marilyn MacDonald, 1st IM Malaysia '04, 2nd IM France '04
- Chris McDonald, 1st AG IMNZ '04, 5th IM France '04
Camp Date: 26 September - 9 October, 2004
Start / finish: Kailua-Kona, Hawaii, USA
Cost: US$2,500 – Included:
- Breakfast, lunch and all required sports nutrition
- Four sports massage sessions
- Sunset cruise, open to athlete's families as well
- All dinners
Not included:
- Airfare to/from Hawaii
- Accommodations – We recommend that you contact West Hawaii Property Services (whps@ilhawaii.net) for your Epic Camp Kona needs. WHPS have agreed to provide special pricing for Epic Camp athletes, so please mention that you are with the Camp.
Applications will be reviewed on a first come, first served basis. Interested athletes should submit a copy of their Triathlon Resume to either Scott, Gordo or John. More information here.
Training Structure:
Day One: Long run, Queen K
Day Two Long ride, Kailua-Kona to Volcano
Day Three: Moderate run, Volcano & long ride back to Kailua-Kona
Day Four: Aquathon
Day Five: Long ride, IM Hawaii bike course
Day Six: Easy day
Day Seven: Open water swim race (AM) & 10K running race (PM)
Day Eight: Long ride, IM Hawaii bike course
Day Nine: Easy day
Day Ten: Strength ride, big gear work, Kailua-Kona to Waikoloa (return)
Day Eleven: Easy day
Day Twelve: Swim, bike, run session – Sprint and Olympic distance options
Each athlete will be able to shorten or modify these key sessions to suit their personal training needs. SAG support will be provided on all rides. Epic Kona is a race preparation camp so the overall goal will be post-camp race performance NOT drilling ourselves silly for two weeks!
In addition to the workouts scheduled above, we will be arranging supplemental training sessions that can be attended at the athlete’s option.
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