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Mental Strength: Thinking about racing while training

Visualisation: Thinking about racing while training

As your fitness improves and your big day draws nearer, race specific workouts are the perfect opportunity to “go there” in your head and visualise how best to handle yourself on the day. After all the hours spent beating your body into peak condition, it’s only wise to spend some time preparing your mind for the unique effort required to perform at your best on race day.

“Visualisation” sounds like a big word (and it may conjure up images of tranced-out pro athletes floating cross-legged in a zero gravity relaxation tanks, chanting mantras to themselves) but in actual fact, if you’ve ever wondered, “What are the winds like going to be in New Zealand?” or “How hot is it going to be in Philippines?”, then you’ve actually just dipped your toes into your very own weightless relaxation tank.

Instead of pulling your foot out quickly at the 1st thoughts of the pain and discomfort of race day, the next time you have such questions, I encourage you to hang around and let your imagination get the better of you for awhile. After all, once you’re locked into an all out 10 min big gear time trail in the last hour of your long training ride, what else are you going to do? (Come on, seriously, who actually enjoys the “scenery” for more than a few pedal strokes over 90km)

Studies have shown that envisioning a tough, painful race experience, compared to a lovely “perfect day” scenario actually goes along way more towards preparing you to push that All Out effort required from you at your A race. Going there in your head, prepares you to go there in your body.

In the last month of training leading up to Cobra 70.3, Philippines, I found myself spending an increasing amount of time, mentally matching different training intensities from different sessions, to various snapshot moments in the race. Time and again, I would catch myself thinking, “This is how I want to feel with 500m left in the swim/at 67km into the bike/ 3km into the run/”. I firmly believe that these intuitive moments were a crucial step in the mind-body process of building the best possible race day pacing strategy.

06102011-_WAG7410

Here are some more weird and wonderful thoughts that came to me while sweating it out.

Swim

While pounding out the “all out” laps on the swim strength sets, I’d throw my arms out hard in front of me to ward off the invisible age groupers fighting for my piece of open water real estate. My furiously churning arms were “enter at your own risk” windmill blades that dared anyone to cut into my line. In fact, my paddles became lethal decapitating blades for those extra persistent irritants that simply refused to swim straight.
Sprinting 110% on the ALL OUT reps was the only way to break free of the washing machine mess at the swim start. And the easy laps after the hard ones were welcome relief after successfully sprinting up to the toes of a faster draft 10 meters ahead.

All this, swimming alone in a 30m pool one a quiet Sunday.

Bike

Turning right onto “The Hockey Stick”, a 1 hr out and back stretch, for the last hour of a race specific endurance ride, I was surrounded by rice paddy fields on Cam Sur’s village roads. School children, clutching colourful flags, had come out in droves to see what all the commotion was about. I kept my head down and focused on turning smooth powerful circles as I wacked the chain into the smallest cog. “This is when it counts,” I told myself, “…last 30ks of the bike, this is when NOT to fade.”

Even though it was a warm Singapore morning, I knew it would be hotter in the Philippines. How would I cope with a 5 degree increase in temperature? How would I change up my usual nutrition and hydration plan? In another A race, at the start of the season, I had not taken on enough fluids and suffered devastating cramps on the bike. As a result, I was unable to recover for the rest of the race and suffered badly. “Not going to happen this time…” I reminded myself, as I slowed down to a cruise, picked up an imaginary bottle of water from an imaginary aid station, took an imaginary gulp and emptied the rest down my neck and back. This little mental exercise left me feeling much more confident and well prepared.

Run

Race experience has taught me that it’s difficult to run with my legs still wobbly from the bike so I stride easy with small steps at a decent stride rate while munching on a salt tablet, patiently waiting for my legs to catch up. It’s a good idea to know how your body responds to what you’re planning to put in on race day- in this case, upwards of 4 Nunn rehydration tablets washed down with a bit of water.

“Building into” your long runs in training, progressively increasing the intensity/ perception of effort through the run, teaches you to start easy and finish strong. It is especially useful to cast your mind forward to race day and add the mental filters of suffering, discomfort and heat because this prepares you dig deep, stay calm and in control when the going gets tough on the big day. I believe that I’m generally able to tolerate the heat quite well, because in training, my mind is often running in far hotter places.

Conclusion

Practice fine tuning your mental grip during training teaches you how to manage the red line better while racing. Only by “going there” in training are you able to get familiar with the coping mechanisms that you can employ on race day. Shutting out the pain works only for awhile, soon you realise that the discomfort is very real. At this point, prepare a rock solid answer for when you ask yourself,” Why am I doing this?” What is it about this sport that gives it meaning?

Resign yourself to the fact that, for whatever reason you’re in it, you’ve come this far on your own terms and through your own ambitions and motivations. At this point, realise that embracing “good pain” will only make you stronger and allow your body to follow your brain into new psycho- physical limits over and over again in training. In doing so, you continuously and invariably redefine your pre-existing, self-imposed limits to performance.

So take the ceiling off your perceived best efforts and layer on the race day filters in your preparation to squeeze out every last drop on your big day.

 

Enjoy your training.

Shem Leong

Shem Leong

– 

Train with ironguides!

Download our free e-Book “Triathlon Secrets” – Training methods of olympic medalist, ironman and world champions revealed

Personalized Online Coaching:  Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

image-2132.jpgShem Leong is our ironguides coach in Singapore. He has been hooked on triathlon ever since winning his age group in his first Olympic-distance race. Many top performances later, Shem still enjoys the challenges of training and racing at a high level, while balancing this with work and family. He is a firm believer in the benefits of an active lifestyle and loves being able to positively affect his athletes’ lives in this way. In the four years that Shem has worked as an ironguides coach so far, he has helped more than 60 athletes achieve their goals. They range from newbies hoping to complete their first sprint race, to 70.3 podium contenders, to seasoned Sub 10-hour Ironman athletes. Shem’s care for his athletes and his attention to detail set him apart. He completely understands the varied pull factors of life’s demands as well as the fiery motivations that drive everyday age groupers and is able to craft sustainable, effective training plans for their time-crunched schedules. An Honour’s Degree in Health Science has given Shem the knowledge to explain and expertly administer The Method. This, in turn, helps his athletes understand how each session contributes towards their ultimate goal; as a result, countless personal bests have been improved upon as his athletes continually get fitter and faster.

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Ironguides Bangkok – July 2020 Updates

 

 

ironguides Bangkok newsletter: Stay updated on what our group is up to!

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Dear athletes, below the updates for the upcoming month:

*Back to group sessions with full schedule
*Monthly virtual race on Zwift confirmed on 4th July
*5k time trial run  test on 18th July (Lumpini park)
*Registration for Hua Hin Camp in August now open

Enjoy your training,

Members Updates 

We are finally back with full training schedule!

* Swimming classes at Raquet club every Monday and Thursday, 19:30
* Run classes back on Thephasadin Stadium every Tuesday, 18:30
* Virtual bike session on Zwift every Wednesday, 19:00
* Open water swim session at Taco lake every Sunday, 8:30 (except race weekend)
* Monthly virtual bike race on Zwift confirmed on 4th July, 8:00
* 5k time trial run test in Lumpini park on 18th July, 8:00
* Velodrome session, date TBC
* Swimming session on 6th July cancelled – Public holiday

5km time trial run test (NEW SESSION)

Photo: Kristian Blummenfelt (IM 70.3 WR holder)

Seeking for a race to check your run fitness or just simply missing run events? Here is session for you!

Where: Lumpini park (meeting point: entrance @Suan Lumphini school (Witthayu road)

When: Saturday 18th of July 7:15-8:45am

Schedule:
7:15-7:45 warm up (1-2×2,5km) + stretching

7:50 Beginner group start 2×2,5km
7:55 Intermidiate group start 2×2,5km
8:00 Advance group start 2×2,5km

8:30 Cool down

Cost:
*Free for club members & coached athletes
*350thb for drop in athletes (book & pay online)

 

Results of Ironguides second virtual bike race on Zwift 6.06.2020

Top 7 of Ironguides virtual bike race #2.

Distance: 48,4km with 993m of elevation gain.

1. Romain Raimbault 1h27’10”
2. Ivan Vlasenko 1h27’52”
3.Saha Bhasavanich 1h30
4. Matt Barrett1h34
5. Teerachai Tira 1h36
6. Francois Garancher 1h39
7. Andrea De Caprio 1h40

Join us next time to push your limits!

 Weekly Virtual Bike classes  


We keep our weekly virtual meet-ups on Zwift leading by coach Ivan Vlasenko

Every Wednesday: Ironguides meet up on Zwift, 19:00 (75min, main set: short intervals 30-60sec repeats to improve your VO2max)

How it works: 
You need Zwift membership and the right set-up at home, ideally including a smart trainer with resistance and the Zwift Companion app on your phone.
In order to be able to join the meet-up, you need to follow “Ivan Vlasenko” on Zwift and Zwift Companion Application.
Once you follow  he will be able to invite you for a “meet-up”, and you need to accept the invitation in the app. It will appear in your planned events in the app.
You must connect to Zwift and start riding by yourself by clicking on “ride” at least 5 minutes before the official starting time. You can select any map, it does not matter. DO NOT click on “Ride with Ivan Vlasenko” on the menu page, else you might miss the official meet-up.

Once “in the game”, you should be able to click on “join Ivan Vlasenko’s meet-up” on the bottom left of the screen. The blue button will appear 5 minutes before the start of the meet-up. We will all be cycling on the Zwift stationary trainer for a few minutes until the official start time, use this as a warm-up and make sure you are ready for the ride (water, food, towels, fan, AC etc).

Ironguides virtual bike race #3 

Distance: 49km

Elevation gain: 880m

More about race course here

Registration is open on our website

(Book your class >>> Virtual race)

Cost:
-Free for members and coached athletes
-350thb for drop in athletes.
After payment has done you will get invitation via Zwift companion app.

Awards:

There are special prizes from our sponsors for top 3 men and 1 women

Race mode is ON

Registration now open for August Camp + Olympic Distance Race Simulation in Hua Hin   

Training Camp in Hua Hin with Coach Vinnie Santana

Day 1 starts with a long ride (75-115km depending on level). In the afternoon a swim+run activation/technical session to prepare for the race, which is on Day 2 in the morning.

Time Trial swim at Amari pool + 10km warm up ride or drive (van provided) to start of the 35k bike + 10k run.

All levels welcomed. Support van provided. More information & Registration https://www.ironguides.net/camps/

9 slots left, limit is 15 


Day 1 of August Camp – Long ride with scenic view of Pranburi Dam


Camp Hotel for swim leg of Olympic Distance race simulation on Day 2


Camp will focus on getting ready for race day and race execution

1-2 AUG, HUA HIN – Olympic Distance + Pre-race sessions 

As your fitness increase, so does the race simulation distance. On day 1 we sessions that will help you perform better on race day, with an easy long ride in the morning, an easy pre-race swim-run in the evening and on Day 2 a race simulation, Olympic Distance

23-25 OCT (long weekend), Hua Hin – Long Distance Camp 

Our final camp of the year is focused on long distances, starting with a long race simulation of 2-3k swim, 77k bike and 9.4 to 14.4k on the run, the day after a long ride of 112 to 132km.

Open Water Swim Session @Taco Lake

Coached sessions

Weekly Open water Swim Session – every Sunday 8:30am 

Open water swim session 
Schedule
0800-0830 – Arrival & Gear prep
0830-0900 – Warm up (800 to 1600m or open water skills workshop)
0915-1000 – main set

Total distances (approx):
Beginner – 2,400m
Intermediate – 3,000m
Advanced – 3,200m

Cost:
-600THB (book here)
-Includes access to the lake, a personal safety buoy, locker & shower.

*Taco lake is ~1h drive from Central BKK

Swimming 

Coached Sessions at Racquet club 

  • Where: Racquet Club (Map below).
  • Time: 7.30pm-8.50pm
  • Monday and Thursday, Advanced and Beginner levels. 

Cost:

  • Free for club members and coached athletes (2x a week)
  • 600thb for drop in athletes (book & pay online, in advance)

Cycling 

Monthly coached velodrome sessions:

Next velodrome session: TBC

Where: Velodrome inside Rajamangala Stadium (Hua Mak) on Ramkhamhaeng road.

When: Saturdays @7.30-9.30am (technique drills starts at 7.30am)

Cost:
*Free for club members & coached athletes
*350thb for drop in athletes (book & pay online, in advance)

What if it rains or we cant use the velodrome due to any race/event:
*We do a bike technique & skills drills instead. Same meeting point

Running 

Weekly Coached Sessions

Where: Thephasadin stadium 400m track
When: Tuesdays @6.30-7.50pm

Cost:

*Free for club members & coached athletes
*350thb for drop in athletes  (book & pay online, in advance)

Membership & Coaching Service Offers

Drop in Sessions (book & pay online, in advance)

  • Cost: 350thb run & velodrome sessions, 600thb swim sessions. Payment in advance, non-refundable due to limited slots per class.

Triathlon Club Membership – 3 months option 

  • 3 months membership: 6900thb
  • 6 months membership: 11900thb

Includes access to weekly swim, bike run sessions, training plans library, article & apparel/helmet voucher. (more)

Personalized Coaching:

Includes:

  • Access to all sessions
  • Personalized training plan
  • Email with your coach
  • Apparel voucher

Starts at 5.900thb/month (more)

Sponsors & Discounts: 


OTHER SPONSORS AND PARTNERS 

Find the discount code inside your training plan / login area:

https://www.ironguides.net/monthly-subscription-bangkok-plan/

TRI-DASH THAILAND: 10% OFF at any event during 2020 – use our coupon code on the members area when registering for the race http://tridashthailand.com/

 Training Plan library 


Training Plans library updated (workouts in 3 levels Beginner/Intermediate/Advanced):

* 9 Training plans (3 distances in 3 levels): 
Ironman, Half Ironman, Short Course & Duathlon training plans available

* Documents:
-11-page Ironman 70.3 race manual
-Traveling guidelines, Big day – Race simulation workout.
-21 race workouts to your short course plan, ironman recovery guidelines
-guidelines on nutrition, recovery, stress & core training

Access training plan area and sponsor discount codes HERE

Canned Training Plans now in THAI language

โปรแกรมฝึก (ไทย) หรือ คลิก เพื่อดูภาษาอังกฤษ. Training Plans (in Thai) or click here for training plans in English ironguides มีโปรแกรมฝึกที่เหมาะสมกับประสบการณ์และรายการแข่งที่คุณตั้งไว้เป็นเป้าหมาย ทุกโปรแกรมที่ตั้งอยู่บนหลักของ The Method ™ ให้รายละเอียดสำหรับแต่ละครั้งการฝึกสำหรับระยะเวลาที่ดีที่สุดในการเตรียมตัวเพื่อให้คุณอยู่ที่จุดสตาร์ดด้วยความรู้สึกที่ฟิต สุขภาพดี และมีความมั่นใจ

Online Booking system for drop in classes   

Online Booking system for drop in athletes

In order to maintain quality of our sessions as our group grows, we now require advanced booking for drop in athletes via our website ironguidesthailand.net – it’s a very easy and simple system and takes less than 2 minutes. Please understand that no more cash payments will be accepted. Note that tri-club members aren’t required to book their presence.

The aim is to increase workout quality to club members while still providing the opportunity for non-members to come in casually & allowing new athletes to try out.

How to make your booking online:

1) Access ironguidesthailand.net > booking option is on the top of the page > Select desired class

2) Select date > Confirm availability > Fill in name + email > Send


3) Confirm details > finalize payment via paypal > receive confirmation email. No refund since when you book a class you take one limited slot.


 Maps – Squad location

SWIMMING
Racquet Club @google map – Map 1

Racquet Club Map 2

CYCLING
Velodrome @ Rajamangala Stadium (Hua Mak)

RUNNING
Running Track by National Stadium BTS (next to MBK)

Website Refresh

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Speed up your Ironman Racing with Neuromuscular Resets

At ironguides we emphasize developing motor patterns in training, instead of the traditional focus on endurance development. We approach training this way to ensure specificity and reduce the risk of injury. The endurance element of training is still developed on the side – it’s just no longer the sole focus.

When I say motor pattern development I am talking about the brain’s control of movement. Every movement we make is controlled by the brain (motor). It must assign a portion (pattern) of our muscle fibres to perform the action we want, for example a pedal revolution in cycling.

At different speeds and over different types of terrain we use a different pattern of muscle fibres to perform the movement. In training we must focus on developing the patterns we will use on race day if we want to perform at the best of our abilities.

This process can seem very simple. For example, an elite track runner wanting to run a 4-minute mile has to prepare to run 4x400m in 60 seconds each. The athlete will do many, many repetitions at this speed to develop the necessary motor patterns. Then come race day this motor pattern is so engrained that the athlete can just do it.

This process, though, becomes a little more complicated as the duration of our event increases, especially in events lasting more than 45 minutes. With Ironman events taking between 8 and 17 hours to complete it is something we really need to think about.

What happens when we increase event duration?

As our event takes longer to complete we need to factor in neuromuscular (brain muscle link) fatigue. This is fatigue that stems from repeating the same action, over and over and over. To give an example, if we ride our bikes during the race at a cadence of 80 revolutions per minute (rpm) then over time our brain is going to tire because it will have repeatedly instructed a set of muscle fibres to perform this action.

As the brain fatigues it becomes sloppy and the messages sent to the muscles become less accurate. We start getting mixed signals and as a result see a breakdown in technique, slowing down in speed, etc. This is not the so-called wall. It’s not something we need to fight through – we simply need to reset the pathway.

A great example of this is the wall in marathon running, which is a phenomenon that seems to hit all runners at after about 18 to 22 miles of running in this event of 26.2 miles (or 42.2 kilometres). It has long been hypothesized that the wall is simply the moment when energy stores run out and the dead-legged feeling is the lack of energy as the body moves to fat-burning for fuel.

It is, however, very unlikely that this is the cause as athletes racing Ironman get this feeling at exactly the same time despite having already raced the 3.8km swim and the 180.1km bike prior to beginning the 42.2-km run leg. I would say that it is much more a relation to motor pattern fatigue

There would appear to be a limit in the number of steps at a set running stride rate where the pathway seriously deteriorates. This neuromuscular breakdown is not permanent and in fact can be reset pretty quickly, but to do so we need to stop or seriously change the demands on our brain for a period of time.

AID STATIONS – Perfect for a neuromuscular reset

In racing, aid stations may be our saving grace for more than just the opportunity to refuel. They give us a reason to stop or slow down for a short period of time. This, it appears, is enough time for a rest in neuromuscular patterns to occur. Many professional Ironman racers will walk through aid stations. This is simply because they have learned that after walking, taking on fuel is easier and they also feel better when they resume running. It seems to ward off fatigue.

Many athletes we work with see it as a sign of weakness to walk in the marathon but after some practice in training they realize that, instead, it is a secret weapon to improved performance. Having not tested this, we do not know the optimum time needed for an effective reset but somewhere in the 30-second range seems to work very well.

A great example of this neuromuscular reset process was shown by Torbjorn Sindballe in the 2007 Hawaii Ironman. Sindballe was in 3rd place at Hawaii in 2007 and fading towards the end of the run. He stopped at a porta potty when feeling bad and being caught by Tim DeBoom for 3rd place. However when he resumed running after this short break he felt amazing again and moved away from DeBoom to take a career highlight 3rd place.

Sindballe didn’t eat any magic food at this time, had no sudden energy boost. It was simply a neuromuscular reset that allowed him to run as his training had prepared him for.

Course Specificity and Neuromuscular Reset Strategy

Different courses present different challenges for the athlete. We typically assume a flat course is going to be the fastest and easiest (if there is such a thing as easy in Ironman) but this always the furthest from the truth.

Athletes go to renowned fast courses such as Ironman Austria and Challenge Roth expecting a flat and fast bike, and are shocked by the hills. However, hills are a saving grace for many on the bike as they create a natural shift in cadence and the way we ride. They force a neuromuscular reset on the athlete and as a result we tend to maintain better speed/ performance over the whole course.

On flat courses such as Ironman Florida there are no hills. You head out of T1, find your rhythm and are faced with 180kms of little change. It is in these events that we need to plan for neuromuscular resets along the way and it’s best to do so regularly. Don’t wait until your legs blow and then start the reset process!

Below are some common practices that have lead to improved performance in Ironman events

SWIM

During the swim neuromuscular fatigue can also set in and it’s good to have a range of stroke abilities so you can change it up to reset. You can also use the course for this, by swimming with longer, slower and more powerful strokes going with the current and a shorter choppy stroke when you’re swimming into the current.

BIKE

As I mentioned above, on hilly courses we are presented with an automatic reset due to the terrain so we do not need to plan so much for the bike. On flat courses, though, I recommend you do a reset every 30 minutes by putting your bike in the biggest gear and pushing a low cadence of less than 60 rpm for a period of 2 to 3 minutes before returning to our recommended 70 to 80 race cadence.

RUN

On the run, when we are facing already high levels of fatigue, the neuromuscular reset becomes even more important. A great strategy that we use is 9 minutes of running, followed by a 1-minute walk. This has helped a lot of athletes run up to one hour faster in Ironman compared with previous attempts to run all the way.

A lot of performance athletes will walk aid stations to produce this reset, maybe only walking 10 to 20 seconds which, done regularly, is extremely effective.

Train with ironguides!

Personalized Online Coaching: Starting at USD190/month

Monthly Training plans (for all levels, or focused on one discipline): Only USD39/months

Event based training plans:

Sprint Distance (USD45 for 8-week plan)

Olympic Distance (USD65 for 12 week plan)

Half Ironman (R$95 for 16-week plan)

Ironman (USD145 for 20-week plan)

X-Terra (USD65 for 12-week plan)

Running Plans (10k, 21k and 42k – starting at USD40)

 

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Ironguides Bangkok – June 2020 Updates

 

 

ironguides Bangkok newsletter: Stay updated on what our group is up to!

Is this email not displaying correctly? View it in your browser.

Dear athletes, below the updates for the upcoming month:

*All memberships freezed for 15 days
*Back to group sessions on Sunday, 7th of June
*Weekly virtual group rides on Zwift
*Monthly virtual race on Zwift
*Velodrome confirmed on 27th June
*ironguides club races series starting in June
*Final slots for Hua Hin Camps

Enjoy your training,

Members Updates 

As Bangkok on the next phase of lockdown relaxation (starts 1st of June) some of sport facilities reopened for a day time

All memberships freezed for another 15 days. But we are starting with 2 sessions per week for a month, using 50% of membership value. Running track at Supachalasai stadium on Wednesday 18:30 and Open water swim session on Sunday 8:30am. Also monthly Velodrome session confirmed on 27th of June.

Results of Ironguides first virtual bike race on Zwift 16.05.2020

26,4km with 1100m+ elevation gain

1st Romain Raimbault 1h07
2nd Volker Voit  1h11
3rd Matt Barrett 1h14
4th Saha Bhasavanich 1h14
5th Ivan Vlasenko 1h17
6th Andrea De Caprio  1h24
7th Francois Garancher 1h24
8th Matthias Spruyt 1h33
9th Enguerrand Bernoussi 1h35
10th Vinh Nguyen 1h36

The battle for a crown was spectacular. Light weight Romain dropped one of the fastest cyclist in triathlon Volker (IM 70.3 Dubai – 1h57 bike split) and took a win.


Romain with his prize (Optima helmet)

 Weekly Virtual Bike classes  


We keep our weekly virtual meet-ups on Zwift leading by coach Ivan Vlasenko

Every Tuesday: Ironguides meet up on Zwift, 19:00 (60-75min, short intervals)

How it works: 
You need Zwift membership and the right set-up at home, ideally including a smart trainer with resistance and the Zwift Companion app on your phone.
In order to be able to join the meet-up, you need to follow “Ivan Vlasenko” on Zwift and Zwift Companion Application.
Once you follow  he will be able to invite you for a “meet-up”, and you need to accept the invitation in the app. It will appear in your planned events in the app.
You must connect to Zwift and start riding by yourself by clicking on “ride” at least 5 minutes before the official starting time. You can select any map, it does not matter. DO NOT click on “Ride with Ivan Vlasenko” on the menu page, else you might miss the official meet-up.

Once “in the game”, you should be able to click on “join Ivan Vlasenko’s meet-up” on the bottom left of the screen. The blue button will appear 5 minutes before the start of the meet-up. We will all be cycling on the Zwift stationary trainer for a few minutes until the official start time, use this as a warm-up and make sure you are ready for the ride (water, food, towels, fan, AC etc).

Ironguides virtual bike race #2  

Distance: 48,4km on the roads of 2018 UCI Road World Championship

Elevation gain: 973m

More about race course here

Registration is still open on our website

(Book your class >>> Virtual race)

Cost:
-Free for members and coached athletes
-350thb for drop in athletes. Book here

After payment has done you will get invitation via Zwift companion app.

Awards:

There are special prizes from our sponsors for top 5 men and 1 women

Race mode is ON

Final Slots for ironguides Club Races & June Camps in Hua Hin   

There are now 3 slots for Camp 1 (June 13-14, Beginners & Intermediate) and 7 slots for Camp 2 (June 20-21 Intermediate & Advanced)

More information & Registration https://www.ironguides.net/camps/


First athlete across the line on our inaugural Sprint race May 23rd


Part of the 5k run course, and swim course buoy in the background on Camp Day 1 – Sprint Triathlon


Long ride (60km or 100km) on Camp day 2

13-14 & 20-21 June, HUA HIN – Sprint Triathlon + Hills Skills + Long Ride 

Sprint Distance Triathlon – `Back to it` camp. After some time of quarantine this camp is perfect for you to build back into training and racing mode. We start with a sprint distance triathlon on Saturday morning, a technique bike session in the hills on Saturday the evening and a long ride on Sunday morning

1-2 AUG, HUA HIN – Olympic Distance + Pre-race sessions 

As your fitness increase, so does the race simulation distance. On day 1 we sessions that will help you perform better on race day, with an easy long ride in the morning, an easy pre-race swim-run in the evening and on Day 2 a race simulation, Olympic Distance

23-25 OCT (long weekend), Hua Hin – Long Distance Camp 

Our final camp of the year is focused on long distances, starting with a long race simulation of 2-3k swim, 77k bike and 9.4 to 14.4k on the run, the day after a long ride of 112 to 132km.

Open Water Swim Session @Taco Lake

Coached sessions

Weekly Open water Swim Session – Sunday 8:30am 

Open water swim session 
Schedule
0800-0830 – Arrival & Gear prep
0830-0915 – Warm up (800 to 1600m or open water skills workshop)
0915-1000 – Race Simulation + cool down (1600m)

Total distances (approx):
Beginner – 2,400m
Intermediate – 3,000m
Advanced – 3,200m

Cost:
-600THB (book here)
-Includes access to the lake, a personal safety buoy, locker & shower.

*Taco lake is ~1h drive from Central BKK

Cycling 

Monthly coached velodrome sessions:

Next velodrome session: 27th Of June

Where: Velodrome inside Rajamangala Stadium (Hua Mak) on Ramkhamhaeng road.

When: Saturdays @7.30-9.30am (technique drills starts at 7.30am)

Cost:
*Free for club members & coached athletes
*350thb for drop in athletes (book & pay online, in advance)

What if it rains or we cant use the velodrome due to any race/event:
*We do a bike technique & skills drills instead. Same meeting point

Running 

Weekly Coached Sessions

Where: Supachasalai stadium 400m track
When: Wednesdays @6.30-7.50pm

Cost:

*Free for club members & coached athletes
*350thb for drop in athletes  (book & pay online, in advance)

Membership & Coaching Service Offers

Drop in Sessions (book & pay online, in advance)

  • Cost: 350thb run & velodrome sessions, 600thb swim sessions. Payment in advance, non-refundable due to limited slots per class.

Triathlon Club Membership – 3 months option 

  • 3 months membership: 6900thb
  • 6 months membership: 11900thb

Includes access to weekly swim, bike run sessions, training plans library, article & apparel/helmet voucher. (more)

Personalized Coaching:

Includes:

  • Access to all sessions
  • Personalized training plan
  • Email with your coach
  • Apparel voucher

Starts at 5.900thb/month (more)

Sponsors & Discounts: 


OTHER SPONSORS AND PARTNERS 

Find the discount code inside your training plan / login area:

https://www.ironguides.net/monthly-subscription-bangkok-plan/

TRI-DASH THAILAND: 10% OFF at any event during 2020 – use our coupon code on the members area when registering for the race http://tridashthailand.com/

 Training Plan library 


Training Plans library updated (workouts in 3 levels Beginner/Intermediate/Advanced):

* 9 Training plans (3 distances in 3 levels): 
Ironman, Half Ironman, Short Course & Duathlon training plans available

* Documents:
-11-page Ironman 70.3 race manual
-Traveling guidelines, Big day – Race simulation workout.
-21 race workouts to your short course plan, ironman recovery guidelines
-guidelines on nutrition, recovery, stress & core training

Access training plan area and sponsor discount codes HERE

Canned Training Plans now in THAI language

โปรแกรมฝึก (ไทย) หรือ คลิก เพื่อดูภาษาอังกฤษ. Training Plans (in Thai) or click here for training plans in English ironguides มีโปรแกรมฝึกที่เหมาะสมกับประสบการณ์และรายการแข่งที่คุณตั้งไว้เป็นเป้าหมาย ทุกโปรแกรมที่ตั้งอยู่บนหลักของ The Method ™ ให้รายละเอียดสำหรับแต่ละครั้งการฝึกสำหรับระยะเวลาที่ดีที่สุดในการเตรียมตัวเพื่อให้คุณอยู่ที่จุดสตาร์ดด้วยความรู้สึกที่ฟิต สุขภาพดี และมีความมั่นใจ

Online Booking system for drop in classes   

Online Booking system for drop in athletes

In order to maintain quality of our sessions as our group grows, we now require advanced booking for drop in athletes via our website ironguidesthailand.net – it’s a very easy and simple system and takes less than 2 minutes. Please understand that no more cash payments will be accepted. Note that tri-club members aren’t required to book their presence.

The aim is to increase workout quality to club members while still providing the opportunity for non-members to come in casually & allowing new athletes to try out.

How to make your booking online:

1) Access ironguidesthailand.net > booking option is on the top of the page > Select desired class

2) Select date > Confirm availability > Fill in name + email > Send


3) Confirm details > finalize payment via paypal > receive confirmation email. No refund since when you book a class you take one limited slot.


 Maps – Squad location

SWIMMING
Racquet Club @google map – Map 1

Racquet Club Map 2

CYCLING
Velodrome @ Rajamangala Stadium (Hua Mak)

RUNNING
Running Track by National Stadium BTS (next to MBK)

Swimming 

Coached Sessions at Racquet club not available in June 2020 

  • Where: Racquet Club (Map below).
  • Time: 7.30pm-8.50pm
  • Monday and Thursday, Advanced and Beginner levels. 

Cost:

  • Free for club members and coached athletes (2x a week)
  • 600thb for drop in athletes (book & pay online, in advance)

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