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3 Key Bike Workouts in Building your Ironman Training Routine

If you have a mid-year Ironman race, there is no better time to start building your routine for the long Ironman training ahead. This is the base period, and if you are an intermediate athlete, and have not lost much fitness in the off-season, this phase will allow you to immediately jump in a formal structured training plan. For intermediate athletes who have been doing this for years and have several ironman finishes on their resume, it is important not to start early and immediately build it up, to prevent an early peak and burnout prior to your A race.

In contrast, if you are an ironman newbie, it is imperative to train the body first before jumping to the formal 20-week ironman training ahead. That means a 8-12 weeks of basic training that will serve as a foundation in developing the motor skills needed in building up in intensity in later phases of the training.

Since more than 50% of your ironman training will be spent on the saddle, we will give out 3 key bike workouts in this building-a-routine phase of the 20-week ironman training plan. The repetitive nature of this period will teach your body to acquire the motor skills and improved strength that you will definitely need in the build stage of the program. The following workouts will be your staple for the 1st 4 weeks of your base period or Building-A-Routine part of your Bike Leg ironman training:

1. Bike Power Intervals
On stationary bike, do:

20min easy warm up

Full session: 20x POWER Intervals [1min at 40-50 cadence HARD RESISTANCE / with 1min VERY EASY recovery]

Cooldown: 10min EASY

Tip: Make each effort ALL OUT against VERY HIGH resistance! The cadence should be low (40-50 rpm per leg per minute) because you can’t push any harder because the resistance is so high! We are aiming for rubbery legs.

Note: Build up to the full session: On your 1st week, start with 5x interval. By the 4th week you should be able to do the full session. You can also do this interval set on a steep hill, seated on your bike with a very gentle touch of the brakes to stop forward momentum. This session works your cycling-specific strength without stressing your aerobic system too hard – so it’s important that you make each effort count! If you find your knees are sore after this, raise your bike seat slightly and ensure you use ice (see and keep your muscles loose between sessions with gentle stretching and easy self-massage or a treatment from a masseur.

2. Weekly Time Trial Effort
60min on road or stationary, as:

20min easy w/u

Main Set:

WEEK 1: 60min easy cycling on stationary or outside
WEEK 2: 75min moderate cycling on stationary or outside
WEEK 3: 6x [3min FAST / 2min easy]
WEEK 4: 6x [5min FAST / 1min easy] •

Ride in Heavy Gear, cadence 70-80 • Easy gear for VERY EASY

Recovery 20min easy cooldown

Tip: You will build this, the week’s only high-intensity session on the bike, into a weekly Time Trial effort. When it says ride Fast – make it count!!! This is your only opportunity all week to push a hard time trial effort. You can ride this on a stationary or on the road, but try to hit a known, measured course that you can test yourself on once every 3-4 weeks after Week 4.

3. Long Bike
WEEK 1: 120-180min easy and flat
WEEK 2: 120-180min easy and flat
WEEK 3: 180min as 120min easy / 60min moderate
WEEK 4: 190min as 90min easy / 90min moderate

Tip: Push a bigger gear and keep your muscle tension high – but not maxed out! Aim for cadence around 70-80 – this will mean pushing quite hard at times.

This bike workouts if done in the first month of your ironman training will adapt your body and help you cope with the more demanding phase of the plan. The key tip here is to build it slowly. If you missed a workout, no need to make it up or add to the next work-out.

Enjoy your training!

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ironguides Bangkok – November 2021 Updates


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

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Dear athletes, below the relevant updates for the upcoming month

*25th October is a public holiday but swimming is on
*We have opened additional slots for our drafting triathlon races – 5 slots left for both days
*ironguides team swim race next weekend – registrations still open
*Swimming now starting at 6.30pm, 

*Swimming Mondays = Technique Focus + Conditioning. THURSDAY = Conditioning Focus + Technique

*End year break dates announced Dec 20th to Jan 9th

Enjoy your training,

Visit ironguides Bangkok

The Warm Up (Head Coach Notes)

Dear Members,

It was great to see you all back in training enjoying the relaunch of our group workouts in the new format.

For the upcoming month, only a few adjustments after the initial kick off. Starting with the swim, we are starting a bit earleir at 6.30pm (until 7.50pm) and the dynamics of each day is a slightly different with Monday being

 Technique Focus + Conditioning while THURSDAY is Conditioning Focus + Technique. As a member or coached athlete you are welcome to attend one swim per week. While monday the 25th is a public holiday, this month we are exceptionally training on all public holidays to gain some momentum back.

The other good news is that restrictions have eased in Phrachuap Kiri Khan, so we are opening an additional 10 slots for each of our races November 20-21. There are also slots available for our team open water swim race next weekend at Taco Lake, Bangkok.

We have also set the calendar at the end of the year, we are taking three weeks off training weeks of Dec 20th, 27th and Jan 3rd, training resumes on Monday the 10th. All memberships will be credited 3 weeks.

Enjoy your training,
Vinnie Santana
ironguides Head Coach

Members Updates: `Month 1 of the Relaunch in the bank`

Coach David Milziner on deck Mondays (Technique Focus + Conditioning)
&THURSDAY (Conditioning Focus + Technique)

Coach Champ at the track – 200m fast repeats to welcome the members back

ironguides Races Series

5 slots left for our draft legal race 20 & 21st November

The province of Prachuap Khiri Khan has now been downgraded to ‘red’, allowing mass gathering of up to 100 pax (from 25) – this means we can allow some more athletes in the ironguides draft legal club race.

Come race the sprint, the Olympic Distance or both (like most people)! Time Trial bikes are allowed. Drafting is legal.

You can download a PDF file with full information about our race as well as register on our website

30th October = ironguides Open Water swim team race 1.5km

There will be 2 teams with 12 athletes max per team. 2 races separate by level (12 athletes per race), your final ranking counts points for the team. Winning team get special prizes.

Team 1 has 6 athletes on the beginner race and experienced race
Team 2 has the same distribution.

1st place = 12 points
2nd place = 11 points
…10th place = 1 point

Slots limited to 20 swimmers, first come first served.
60 THB commitment fee for members (must still register entry time on google docs)
600 THB for drop in via our website then register entry time
Register now

Race Registration


Coached Sessions at Racquet club 


  • Where: Racquet Club (Map below).
  • Time: 18.30-19.50pm
  • MONDAY: Technique Focus + Conditioning.
  • THURSDAY: Conditioning Focus + Technique


  • Free for coached athletes & club members (1x week only)
  • 600thb for drop in athletes (book & pay online, in advance)


Weekly Coached Sessions

Where: National stadium (warm up 200m blue track )
When: Wednesdays @18.30-20.00


*Free for members & coached athletes
*400thb for drop in athletes  (book & pay online, in advance)


We are planning quarterly sessions at the velodrome which is currently closed, meanwhile refer to your training plan for a structured workout, you can download the sessions to Zwift or Trainerroad and upload to the app folder, they will appear under Custom workouts. More instructions in the members area of our app

Download file from the ironguides app and move to zwift folder

You can now let zwift guide your ironguides training

Velodrome Session (real world zwift!) – Coming up

Membership & Coaching Services

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

  • Cost: 400 THB running sessions, 600 THB swimming sessions. Payment online, in advance (non-refundable)

3 Months – Sessions Only Membership: 2 options  

  • Run Sessions only: 2500 THB per 3 months
  • Run + Swim Sessions: 4500 THB per 3 months

Includes access to weekly sessions, ironguides member status (preferred pricing on events & apparel)

3 Months – Sessions + Training Plan + Coaching Access: 2 options  

  • Run Sessions only: 4500 THB per 3 months
  • Run + Swim Sessions: 6500 THB per 3 months

Includes access to training plans via app, quarterly email with Coach to structure your training plans, weekly sessions, ironguides member status (preferred pricing on events & apparel)

Personalized Coaching + Sessions:


  • Access to all sessions
  • Customized training plan
  • Weekly communication with your coach
  • Member status

Starts at 5.900thb/month (more)

Members! We need to confirm your membership status

Regarding the time left on your membership, and you can track it following the steps in this video using your login access on our homepage footer (if you can’t retrieve yours, reply to this email).

We are offering our members 3 options – we need you to confirm via this form your preferred option:

a) Run Only Classes (+ bonus training plan and access to the ironguides app). This membership will run at a third of the usual rate (ie 20 days will be frozen monthly).

b) Swim + Run Classes (+ bonus training plan and access to the ironguides app). This membership will run at two third of the usual rate.

c) Maintain membership frozen until you are comfortable to come back to training

If you opt for option B, you will also need to select in the form one day to come swimming. Both days will offer the same workout, for now and all levels are welcome. Pick the day that best suits you.

if we dont hear from you, we will maintain the membership frozen by default  Here is the form 

Reactivate my Membership

ironguides APP – ALL in one place

With our new app we have 3 mains goals:

Provide you a training plan & coaching support

All Training Plans are available in 2 loads, high and low (# of hours and training days) as well as 3 levels of workouts (beginner, intermediate, advanced)

Plans available 
Ongoing Triathlon (short course & overall development)
Balanced Running (5, 10k & overall development)
16-weeks Ironman 70.3
20-weeks Ironman Full
Bike Development, Swim Run maintenance
Run Development, Swim Bike maintenance
Swim Development, Bike Run maintenance

How it works: Sign up for the plans package, fill in the questionnaire with goals & background, discuss with the coach your 3 month plan, start training. Watch our explainer video. 

Build an Online Community

The message board is more structure, a good place to find training buddies doing the same training plan and sessions as you on non-coached days. Organize trips to races or events. Stay updated on coaching announcements

The social wall is a casual place to exchange information such as racing opportunities, training photos, members updates.

Manage your Performance

A training log to manage and log your training information with special features such as performance calculators and training performance analysis

Desktop View of your training plan. Mobile version also available

Manage your Performance – Mobile Performance analysis

Online Community: Train together, Race together, share experiences online and offline

Watch App Explainer Video

Sponsors & Discounts:


Find the discount code at the message board of our app

TRI-DASH THAILAND: 10% OFF at any event during 2021 – use our coupon code on the members area when registering for the race

UJAMU: 10% OFF at any event during 2021 – use our coupon code on the members area when registering for the race

XTERRA WETSUITS: 65% OFF at any event during 2021 – use our coupon code on the members area when registering for the race

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