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Q & A: Fueling for the evening session

Can you suggest what & when we should be eating pre/post training sessions? Especially as many sessions are over dinner time.

Good Question – many athletes with regular (long) office hours find themselves in this situation and we need to do our best to balance our pre- training energy requirements with the post- training recovery needs, without overdoing the late night dinner.


Pre – Training

1)     It depends a little on what you had for lunch. If you have had a full meal at lunch (ie – not grazing) then you may not need much at all. If you do feel hungry, make sure it’s not thirst you are feeling and sip away at a large glass of water or a zero carbohydrate electrolyte drink like Nunn. Choose the 2nd option – especially if you have trained in the morning.

2)     If you are peckish and feel like you need a little boost of energy before training, a few pieces of fruit is great. I like an apple or banana smeared with peanut butter. You can also try a small bag of Almonds / Trail Mix or a pot of yoghurt. Basically something that is small in volume and calorie dense that will not hang around in your tummy for ages.

3)     If you are starving and/ or hypoglycaemic, your best bet is go for something a little more substantial with a bit of fat in it, like a chocolate croissant or a Snickers bar, to fill you up and keep the hunger pangs away – and give you the energy you need to get you through your session.

4)     Stay away from caffeine in the early evening, even if you love the buzz that coffee gives you during a training session, because this will really mess with the sleep signals when it is time to turn in. This is what de-caf is for.

Post- Training

The main consideration is that you want the right mix of nutrients for recovery but not such a large quantity so that you are feeling too bloated to turn in at a reasonable time. With this in mind, you won’t be far off it you follow these principals.

1)     Eat as soon as possible after the session to give you as much time as possible to digest it. It’s a good idea to get a recovery drink in as soon as you finish your session to take care of the immediate replenishment. This will also help to moderate your appetite for when you get home and want to have some proper food.

2)     Ideally you’re looking for a meal that will fill you up (so you’re not hungry), is packed full of antioxidants and vitamins (for recovery) but is easily digested (so you can get to bed). For protein, I like fish over chicken over red meat at this time of night. I try to get a sizable portion of veggies – the more colourful the better – as this will fill me up nicely but not sit around in my stomach for ages. Veggies are nutrient dense and a source of carbs as well so this is a better option than filling up on refined carbs such as pasta and rice (that spike your insulin levels) alone. Get some oil/ fat in there as well (salad dressing/ butter/ cheese) to help aid digestion and absorption of fat soluble vitamins and to help you feel full.

If the cupboard is bare, I turn to 2 pieces of Vegemite on buttered toast, cheese and 2 half boiled eggs.

3)     Have just enough to cover your recovery needs. While at first this may sounds a little vague, if you pay attention to how your stomach feels relative to your activity levels for the rest of the night, you will get a good feel for what is just right for you. Work backwards from the time you want to get into bed and plan to have an emptyish feeling tummy by then.

4)     Lastly and most importantly – Beware the late night sugar craving! We often wreck our entire days’ worth of  good eating right at the end with the last and fatal grab for ‘just a taste of’ ice cream/ chocolate/ wine/ cereal/ muesli/ fruit. Don’t kid yourself; the last couple of options are sources of sugar as well!

What is happening is that while you are physically tired from a big day, and your body is telling you to start getting ready for bed, your brain on the other hand, especially if you’re plonked in front of the TV or Email or Facebook (low energy expenditure but high level mental stimulation) is active and needs more quick release energy to stay awake for longer. We tell ourselves that we’re ‘unwinding’ and we ‘deserve it’ and ‘it won’t make that much of a difference cos we’re training tomorrow’ as we reach for that late night nibble. All this time, the remnants of that sneaky little shot of coffee that I warned you about earlier, is still floating about in there urging you on.

This is the worst time to spike your blood glucose levels because it triggers a release of insulin which in turn switches your metabolism towards storing fat. The last thing you want is to go to bed with high levels of blood insulin. High insulin levels also signal the body to stop producing Human Growth Hormone (HGH) which is a desirable by-product from the solid strength session that you’ve just put in. HGH is a big player in the physiological adaptation and recovery of muscles and we want it to be at high levels as we go to sleep.

Essentially, there is a disconnect between body and brain and what is actually a signal to start the process of going to bed, is misinterpreted  as a sugar craving so that you can stay awake for longer. You must re- learn your response to this signal if you are looking to drop excess fat.

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Ironguides Bangkok – December 2020 Updates


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

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Quick updates on the final newsletter of the year:

* Swim sessions cancelled on 7th and 10th  December – Public holidays
* No open water swim sessions during December
* Monthly Sky Lane brik session confirmed on 12th December
* End year break – 2 weeks break ( last day of training 17th Dec, back to group training 4th Jan 2021 )
* Ironguides End year dinner confirmed on 23rd December (place and time TBA)
* For timely updates follow our Facebook page

Enjoy your training,

Members Updates 

Holidays break – 2 weeks

Last session of 2020 – Thursday 17th December – final swim before big Tri-Dash weekend on 19-20 Dec

First session of 2021 – Monday 4th January
All memberships will be frozen for 2 weeks

Ironguides podium at Laguna Phuket triathlon 

Big congratulations to Christopher Mascarenhas Keyes to finish top 3 at recent race of  legends Laguna Phuket Triathlon 2020

Well done Chris and all finishers!

Weekly virtual bike session on Zwift 

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

Every Wednesday: Ironguides meet up on Zwift, 19:00 (80min, main set: short intervals/hill repeats 30-180sec 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).


Coached Sessions at Racquet club 

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


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


Monthly coached “Sky Lane brik” session:

Next Sky Lane session: 12th December

Where: Happy and Healthy Bike Lane, Suvanabhumi airport

When: Saturdays @7.30-10:00am (warm up starts at 7.30am)

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


Weekly Coached Sessions

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


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

Ironguides social dinner

To celebrate enf of the year we will have our social dinner on 23rd December!

Time and place TBA on our facebook page

November’s night out with LPT finishers

Open Water Swim+Run Session @Taco Lake

Coached sessions

Weekly Brik session – Open water Swim + run off the lake – every Sunday 8:30am (except race weekend and public holidays)
Please note no sessions in December due race weekends (13th and 19-20th December – CIMB triathlon and Tri-Dash/Navy triathlon).

Open water swim session 
0815-0830 – Arrival & Gear prep
0830-0900 – Warm up (800 to 1100m or open water skills workshop)
0915-1000 – main set

Total distances (approx):
Beginner – 1,600m
Intermediate – 2,000m
Advanced – 2,500m

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

*Taco lake is ~1h drive from Central BKK

Membership & Coaching Service Offers

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

  • Cost: 350thb run & cycling, 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:


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

Starts at 5.900thb/month (more)

Hua Hin training camp. Calendar for 2021 is coming soon!   

Training Camp in Hua Hin with Coach Vinnie Santana,

Photo: final camp of 2020 (31.10-1.11)

More information – or


Sponsors & Discounts: 

Bix vitamins 

Special 15% discount for Ironguides athletes. Get your code from coach Ivan!

Training and racing gear:

Online shop “Sport360” and Compressport Thailand offering you off season deal (buy 2 get 1 free), use promocode ivans360 and get another 10% off


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

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

 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 – 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 > 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

Racquet Club @google map – Map 1

Racquet Club Map 2

Running Track by National Stadium BTS (next to MBK)

In This Issue

Upcoming Races Special – Coach Course Review
 Profile The Colless couple  
 Articles from the Coaches  

 Tri Gear: 2014 trisuit and bike jersey are ready 

 Special Offer: Off-Season Triathlon Training Subscription Plan
 Free eBook: ironguides’ Triathlon Secrets

Website Refresh

We refreshed our website! Did you notice? Check out our new look at

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