Dear athletes, below the relevant updates for the upcoming month
* ironguides Social December 10th, Sunset drinks at Paradise Lost
* Members updates: 2x Top 10 at Laguna Phuket TriL, World Champs Slots at Ironman 70.3 Puerto Princesa
* End of the year 3 weeks break & Strava/Bollox/ironguides challenge – stay fit and win prizes
*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 @Skylane leading to Ironman 70.3 Bangsaen
Additional Cycling Sessions leading into Ironman 70.3 Bangsaen
Meeting point – Under the roof structure by entrance (pic below) When: Briefing at 07.00am, starts at 7.05am, Every 2nd Sunday of the month Who: Triathlon Club members & Coached athletes Duration: 3 to 6 laps, depending on fitness level & timing of the preparation What to bring: Minimum 2 full bottles (3+ better) of water/sport drinks (we refill every 2-3 laps) + 2-3 portions of carbs per lap (portion ~20-25g)
December 10th – Skylane 07.00am
January 14th – Skylane 07.00am
February 11th – Skylane 07.00am
March 16th – Cha-Am Endurance weekend
May 13th – Hua Hin Endurance Weekend
End Year Break + Strava Challenge by Bollox & ironguides
Holidays Break – 3 weeks:
Last session of 2023 – Wednesday 13th December
First session of 2024 – Monday 8th January
All memberships credited 3 weeks
ironguides & Bollox Challenge – Stay fit in the holidays season:
If you are racing Ironman 70.3 Bangsaen, the holidays season is 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.
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
Extra Prize – 1 Box of gel or waffle (winners choice). Athlete with most hours logged in 3 weeks
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 triathlonmembership or be a coached athlete
About Bollox Energy @bolloxenergy
12 Gels = 11.77 USD (15.70 USD full price)
12 waffles = 12.83 USD (17.10 USD full price)
*25% OFF – Discount code on ironguides member page
Memberships, Training Plans & Coaching Services
Drop in Sessions (book & pay online, in advance). Book your class here.
Ironguides Training Plans – Now available on Training Peaks
We are now on Training Peaks! First plans are up, these are the Ironman 70.3 Distance plans in 3 levels, for both athletes training with power or heart rate. The workouts are structured in a way it matches our training schedule (Mondays are swimming, Wednesday intensity runs). Plans available:
16-Weeks to Ironman 70.3 (Beginner, Intermediate, Advanced). Based on Heart Rate or Power.
Full Ironman, Sprint, Olympic: Coming soon
In this plan you will also find several documents to help you with your training and racing:
Dear athletes, below the relevant updates for the upcoming month
* It’s official! Ironman 70.3 Bangsaen back on Feb 18th. Registration opens Tuesday 7th
* Ironman 70.3 Training plan now available on Training Peaks
* Group Cycling Sessions: Day trip to Khao Yai this weekend & Skylane next weekend
* Members updates: World Champs qualifier, sub 3h marathon, overall win at Chiang Mai Triathlon
* Laguna Phuket Triathlon activation sessions
* End of the year 3 weeks break & Strava/Bollox/ironguides challenge – stay fit and win prizes
It’s been a while in between drinks, after four years, Ironman 70.3 Bangsaen is officially back on the calendar. Our plan is to replicated an improved version of our 2020 plan which resulted in great results for the team, with many PB’s, World Champs qualifier slots and age group podiums.
Peridization is important, if you are already training hard, a race like LPT or Long Dash is a great way to build short course race pace which will serve as a base for the Ironman 70.3 Training. However if you haven’t done much recently, take your time, doing a Sprint race at the Tridash is a good way to blow the cob webs out of the system then build the volume gradually.
We are offering several different services to help you get fit for the race. The 16-weeks canned plans, offers a great value and is aligned with our triathlon club sessions so you can have a structure to follow the days we don’t train together.
And last but not least, we are putting together two activation sessions the day before Laguna Phuket Triathlon, I will coach them personally, hope to see you there
Enjoy your training, Vinnie Santana ironguides Head Coach
Ironman 70.3 Thailand – Road to Bangsaen Training Programme
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
5th – Khao Yai Cycling trip
6th – Start of the 16 week block to Ironman 70.3 Bangsaen
12th – Additional Cycling Sessions @Skylane
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
Ironguides Training Plans – Now available on Training Peaks
We are now on Training Peaks! First plans are up, these are the Ironman 70.3 Distance plans in 3 levels, for both athletes training with power or heart rate. The workouts are structured in a way it matches our training schedule (Mondays are swimming, Wednesday intensity runs). Plans available:
16-Weeks to Ironman 70.3 (Beginner, Intermediate, Advanced). Based on Heart Rate or Power.
Full Ironman, Sprint, Olympic: Coming soon
In this plan you will also find several documents to help you with your training and racing:
World Championships qualification! Saha places 2nd at Ironman 70.3 Langkawi
Sub 3 hour marathon! Lindsay Nickell goes 2h59’28” at the Lisbon marathon
Andrew – overall winner of Chiang Mai Triathlon
RACES CALENDAR 2023 & 10% OFF LAGUNA PHUKET REGISTRATION:
Nov 19th – Laguna Phuket Triathlon, Phuket
Dec 3rd – Tridash, Bangkok
Feb 18th – Ironman 70.3 Thailand, Bangsaen
–
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 @Skylane leading to Ironman 70.3 Bangsaen
Aditional Cycling Sessions leading into Ironman 70.3 Bangsaen
Meeting point – Under the roof structure by entrance (pic below) When: Briefing at 07.20am, starts at 7.30am Every 2nd Sunday of the month Who: Triathlon Club members & Coached athletes Duration: 3 to 6 laps, depending on fitness level & timing of the preparation What to bring: Minimum 2 full bottles (3+ better) of water/sport drinks (we refill every 2-3 laps) + 2-3 portions of carbs per lap (portion ~20-25g)
— Khao Yai day trip NOVEMBER 5th Where: Noen Homme Cafe (approx 2h30 drive from BKK) When: Sunday, November 5th @09.15am (leaving 9.30am) Who: Triathlon-Club Members & Personalized Coaching athletes. Guests can book a drop in via our website
Tentative 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
Sponsored by Bollox (@bolloxenergy)
each rider will get 1 bollox gel & 1 energy waffle
About Bollox Energy
12 Gels = 11.77 USD (15.70 USD full price)
12 waffles = 12.83 USD (17.10 USD full price)
*25% OFF – Discount code on ironguides member page
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 by Bollox & ironguides
Holidays Break – 3 weeks:
Last session of 2023 – Wednesday 13th December
First session of 2024 – Monday 8th January
All memberships credited 3 weeks
ironguides & Bollox Challenge – Stay fit in the holidays season:
If you are racing Ironman 70.3 Bangsaen, the holidays season is 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.
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
Extra Prize – 1 Box of gel or waffle (winners choice). Athlete with most hours logged in 3 weeks
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 triathlonmembership or be a coached athlete
About Bollox Energy @bolloxenergy
12 Gels = 11.77 USD (15.70 USD full price)
12 waffles = 12.83 USD (17.10 USD full price)
*25% OFF – Discount code on ironguides member page
Memberships, Training Plans & Coaching Services
Drop in Sessions (book & pay online, in advance). Book your class here.
Come celebrate the end of the year with a sunset drink at the ironguides social 
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