Scott Molina is a man who practices what he preaches. As a professional Triathlete he raced 265 times and won 104 races around the world including the Ironman World Championships in Hawaii in 1988. His philosophy...train hard, race hard.
One of the big four (along with Scott Tinley, Dave Scott and Mark Allen), the “Terminator” pioneered the sport of triathlon until his retirement in 1995 to concentrate on his coaching career. It was only natural that when, in 2003, he started up his now (almost legendary!) “Epic Camps” he was going to bring something different to the table for the age group triathlete. A competitive environment , a points system that rewards volume and intensity. Racing nearly every day and only allowing very fast, extremely fit people allowed to attend. Last year they swam, biked and ran the length of New Zealand in 14 days.
Always one to teach by example the desire that coaches should still want to compete is something he feels strongly about.
“I've been in close contact with so many coaches over the years that have lost touch with what it feels like to be an athlete. There are feelings we have that many coaches haven't felt for so long that they've lost touch with them," says Molina
"The fatigue and the aches we feel when we're training hard, the other sacrifices we have to make to reach our goals. What it’s like to stumble out into the sleet at5am knowing that it's the only opportunity you'll get to do that run that day. The passion and the drive. The first rule of being a great teacher — keep being a student,” he adds.
This summer the French Alps will be the setting for his last ever Epic Camp and although Scott has no concrete plans for the future he says “they will be more moderate and focus on the 50+”
For those not able to join Scott in France (registration is now open) he’s given us ten top tips especially for EverymanTri age groupers!
1) Get up early almost every day of your life. Nothing interferes with training at 5am except very young children.
2) Training a lot is no excuse to eat like a Pig (got this from Dave Scott).
3) Include some flexibility work daily by integrating it into other things you do - talking on the phone, eating, reading the newspaper, what-ever.
4) Do a little barefoot walking, gym work, running
5) 95% or more of your swim, bike, run training should be done in one of 3 zones - a) easy b) AeT - Aerobic Threshold 3) LT - Lactate Threshold. Stay out of the grey areas between these zones.
6) Don't be afraid to race occasionally in training, especially in the water.
7) If you're over 50 then you should get your into the gym and work hard in there at getting stronger. Learn what it means to push yourself in there safely. ?8) Use every tool you know of to make training more enjoyable - music, video's, other people, nice locations, what-ever works.
9) Minimize commute time to work and to working out. Most of us use our cars like a portable locker room - have everything you need in the car to work out. Have good food in the car too.
10) Spend less time reading, talking, blogging about training and more time actually doing it. This sport is about the work.