Dear athletes, below the relevant updates for the upcoming month
* Is Ironman 70.3 Thailand back? Road to Bangsaen Training Calendar
* Coached track run sessions restarts in October
* Cycling Day Trip to Khao Yai 5th November
* Ironman 70.3 World Championships Race Report
* End of the year 3 weeks break – From week of 18th Dec, training resumes Jan 8th (memberships paused)
It was an incredible season in Europe for our team, we had 11 members racing at the ironman 70.3 world champs, and 1 athlete the full ironman world champs. Pleased to report everyone had a good day. Another highlight was the fact that we placed #1 in the Asian clubs ranking of ironman at the 70.3 world champs
We are now in between seasons, the final prep is here for the laguna Phuket Triathlon while some other athletes have started their training for the 2024 season.
Now onto the big news, there are strong rumors that Ironman 70.3 Bangsaen will be back on February 18th, we have prepared a training programme in case it becomes official, meanwhile, keep on training hard
Enjoy your training, Vinnie Santana ironguides Head Coach
Ironman 70.3 Thailand – Road to Bangsaen Training Programme
We are excited to have pre-pared a few extra activities for the race. While it hasn`t been confirmed yet, below is the tentative calendar
CURRENT SWIMMING AND RUNNING SESSIONS
These will be either adapted to long distance triathlon or there will be two workouts, short course and long course
ADDITIONAL CYCLING SESSIONS
We will host an additional monthly long ride on the skylane, on the top of the currently quarterly cycling sessions. There will be a cycling session every 2nd Sunday of the month
TRAINING PLANS & COACHING
Get a structure for the other days of the week when you are training alone. The options are
STRAVA CHALLENGE – STAY SEASON IN THE END YEAR BREAK
During our 3 weeks break around X-mas and New Years, the Strava Challenge will keep you accountable for your training. With prizes for those who succeed at the challenge
NOVEMBER 2023
Start of the 16 week block to Ironman 70.3 Bangsaen
5th – Khao Yai Cycling trip
12th – Additional Cycling Sessions @Skylane
26th – ironguides Social
DECEMBER 2023
10th – Additional Cycling Sessions @Skylane
13th – Last Coached Session of the year
18th – ironguides Strava Challenge – Week 1
25th – ironguides Strava Challenge – Week 2
MARCH
16th – ironguides Endurance Weekend in Cha-Am
Members Updates & Race report: Ironman 70.3 World Championships (Lahti, Finland) & Ironman World Championships (Nice, France)
IRONMAN 70.3 WORLD CHAMPIONSHIPS, LAHTI, FINLAND – 26-27th Aug
Pre-Race group photo with some of the members racing
DAY 1 – Women’s race
Day 2 – Men’s race
ironguides Bangkok ranked #1 in Asia among all triclubs racing at World Champs
— IRONMAN WORLD CHAMPIONSHIPS, NICE, FRANCE – 10th Sep
What a day for Kipsan Beck , final result 11h04, 33rd place M50-54 at the full Ironman Worlds Championships with a 3h35 marathon of the very hilly bike course. Your dedication and discipline paid off. Fun fact, the winner of Kip AG is a cycling Olympic Champion of 2012 London Olympics. Well done Kip, represented Thailand very well (1st Thai across the line)
RACES CALENDAR 2023 & 10% OFF LAGUNA PHUKET REGISTRATION:
Oct 29th – Chiang Mai Triathlon
Oct 22nd – Pattana Triathlon, Chonburi Nov 19th – Laguna Phuket Triathlon, Phuket
Dec 3rd – Tridash, Bangkok
Feb 18th – Ironman 70.3 Thailand, Bangsaen
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Exclusive discount for ironguides athletesfor Laguna Phuket Triathlon, on November 19th! Our members & coached athletes now enjoy 10% off registration price.
As a long time partner with the race (can we outnumber the pic below some 7-8y ago!?), we managed this discount as long as we help them with some social media content. If you are interested in registering:
1) Write me a message and I will provide you an individual discount
2) post 1x social media posts #LPTisYOU + tag OR (in case of no social media), we send a short video or photo of you training for LPT that we can use in the final LPT2023 video
More info on Asia’s most traditional triathlon, there is the traditional distance (1.8k swim/50k bike/12k run) as well as a Sprint Distance, Duathlon & Relay: https://www.lagunaphukettri.com/
*Free for tri-club members, run only members or 1-on-1 triathlon coached athletes *400thb for drop in athletes (book & pay online, in advance)
Cycling
Quarterly Sessions + Additional Sessions leading to Ironman 70.3 Bangsaen
Khao Yai day trip NOVEMBER 5th Where: Noen Homme Cafe (approx 2h30 drive from BKK) When: November 5th @09.15am (leaving 9.30am) Who: Triathlon-Club Members & Personalized Coaching athletes.
Schedule:
0915-0930 – Ride Briefing
0930-1200 – 3 routes (beginner total = 67k, intermediate 83km, advanced 95km) meeting at the top for coffee break
1200-1300 – Coffee break
1300-1400 – Downhill to coffee shop
1400- Drive to BKK
What to Bring:
-Spare inner tube, pump, tyre levers
-Plenty of Water & Food
-Cash for park entrance (400thb) & food
CALENDAR
October 8th – Skylane (0730am start at the bridge post track entrance)
November 12th – Khao Yai day trip
December 10th – Skylane
January 14th – Skylane
February 11th – Skylane
March 16th – Cha-Am Endurance weekend
End Year Break + Strava Challenge
Holidays Break – 3 weeks:
Last session of 2023 – Wednesday 13th December
First session of 2024 – Monday 8th January
All memberships will be frozen for 3 weeks
Strava & Bollox Challenge – Stay fit in the holidays season:
TO BE CONFIRMED – If you are racing Ironman 70.3 Bangsaen, in the last two week of December and the first week of January, are crucial in your preparation, this is not time for an off-season. But as our group takes a break (most members are traveling), we created an online challenge to keep you motivated. The top 3 members with most hours trained in the holidays will win ironguides apparel.
Prizes:
Top Prize = 6 Bollox gels + 6 Bollox waffles. Athletes must log 15+ hours of training
2nd Prize – 4 Bollox gels + 4 Bollox waffles. Athletes must log 10+ hours of training
3rd Prize – 2 Bollox gels + 2 Bollox waffles. Athletes must log 8+ hours of training
Rules:
*Join ironguides Strava Group
*Use a smart watch to upload all your training from Dec 23rd to Jan 5th
*Must do a minimum of 2x a week of each discipline for 60min (ie, cant just ride)
*Must have an active triathlon membership or be a coached athlete & registered for Ironman 70.3 Bangsaen
Membership & Coaching Services
Drop in Sessions (book & pay online, in advance). Book your class here.
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