Dear athletes, below the relevant updates for the upcoming month
* Last call: Khao Yai Cycling day trip Saturday 24th August. New format: Uphill Time Trial Race
* Members updates: Lindsay sub 3h marathon*, Anand sub 6h Ironman 70.3 & Agnes 5th Ironman 70.3 Gdynia
* Article on ITB syndrome (lateral knee pain), by Le Physio
Le Physio Clinic – Article on ITB Syndrome (lateral knee pain)
Article by Fah, Physioterapist at Le Physio Clinic. Full article here.
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Are you tired of dealing with that nagging ITB pain? We get it – running with poor technique can really mess with your performance. But don’t worry, we’ve got your back!
Why Poor Running Technique Hurts:
Overstriding: Landing with your foot too far forward (often with a heel strike) ramps up braking forces and knee stress, straining the ITB.
Poor Posture: Slouching or leaning disrupts alignment, causing movements that stress the ITB.
Inappropriate Cadence: Running with a slow cadence (under 170 steps/min) increases ground contact time, stressing the ITB. Too many steps? That’s poor balance and weak hip abductors.
Weak Glutes: Weak glutes mean poor pelvic and leg stabilization, increasing ITB strain.
Our 4-Step Treatment Approach to Get You Back on Track – details inside the article:
Step 1: Identify the Pain
Step 2: Improve Mobility
Step 3: Physiotherapy Treatment
Step 4: Perfect Your Running Mechanics
Members Updates & Race report:
San Francisco Marathon, USA
Lindsay Nickel – 3h00’21sec on a course that was 400m long
*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
New event! Uphill time trial / bike race in Khao Yai, Aug 24th
In order to add some quality & skills to our Khao Yai trip on August 24th, we are adding the below structure to it
Uphill Time Trial / Race
28.5km at 2.4% average gradient (from South gate to the T-junction at the end of the climb) Warm up:
Beginners: 1.5k up + 1.5k down (70km total for the day)
Intermediate: 5km up + 5km down (77km total for the day)
Advanced: 8km up + 8km down (83km total for the day) Then race to the top (28.5km)
We then meet at the restaurant for a coffee break and learn descending skills.
– Confirm your interest by registering HERE Where: Noen Homme Cafe (approx 2h30 drive from BKK) When: August 24th @09.15am (leaving 9.30am) Cost: Free for Triathlon-Club Members with a valid membership on the day & Personalized Coaching athletes. 400thb for Drop in athletes (book on website)
Schedule:
0915-0930 – Ride Briefing
0930-1200 – Warm up + Race to the top, easy ride to restaurant at visitor center
1200-1300 – Coffee break with downhill skills workshop
1300-1400 – Downhill to coffee shop, practicing new skills
1400- Drive to BKK What to Bring:
-Spare inner tube, pump, tyre levers
-Plenty of Water & Food
-Cash for park entrance (400thb) & for food
CALENDAR 2024
24th Aug 2024 – Khao Yai day trip, cycling in the hills.
2nd Nov 2024 – Khao Yai day trip, cycling in the hills.
Q1 2025 – Ironman 70.3 Bangsaen Skylane rides. TBC
Q2 2025 – Hua Hin Endurance Weekend. TBC
Memberships, Training Plans & Coaching Services
Drop in Sessions (book & pay online, in advance). Book your class here.
SPONSORS AND PARTNERS
Find the discount codes at the members area of our website (login at the footer of ironguides.net)
Free sample gels or Waffles one group session per month + Exclusive ironguides athlete discount 25% off (less than 1USD per gel!)
Products
Energy Gels
Energy Waffles ————
GET 10% OFF ALL TREATMENTS.
We are thrilled to announce our new partnership with Le Physio Clinic, a premier physiotherapy center specializing in:
– Sports injuries,
– Myofascial release,
– Advanced physiotherapy techniques.
This collaboration marks a significant step forward in providing our athletes with the best care and support available, helping you recover faster and get back to training stronger than ever.
Booking your consultation is easy! Simply call Le Physio Clinic at 092 246 9955 and mention the special discount code (placed in the members page) to take advantage of this exclusive offer
Contact Information:
Le Physio Clinic: 092 246 9955
Line: @lephysioclinic
Location: Interchange Building B2 Floor, Asoke, Bangkok
GET 50% OFF on the first try & 15% OFF on subsequent services.
Bangkok Sports Massage is the first sports-centric massage center in Thailand catering to athletes of all levels. But we also use sports massage techniques to the benefit of ordinary people who aren’t that much into sports. What’s good for top athletes is also good for other folks too!
Each of our massage therapists are all specifically trained in techniques that are proven to assist in the relief of sports related stress and fatigue, relax your muscles, and prepare your body for an athletic event or the everyday rigors of daily life.
Bangkok Sports Massage first opened in mid 2015 and has been serving many thousands of satisfied customers with our services.
Let’s Optimize Your PAIN-FREE RUNNING with Le Physio Clinic!
Hey, Triathletes! Are you tired of dealing with that nagging ITB pain? We get it – running with poor technique can really mess with your performance. But don’t worry, we’ve got your back!
Why Poor Running Technique Hurts:
Overstriding: Landing with your foot too far forward (often with a heel strike) ramps up braking forces and knee stress, straining the ITB.
Poor Posture: Slouching or leaning disrupts alignment, causing movements that stress the ITB.
Inappropriate Cadence: Running with a slow cadence (under 170 steps/min) increases ground contact time, stressing the ITB. Too many steps? That’s poor balance and weak hip abductors.
Weak Glutes: Weak glutes mean poor pelvic and leg stabilization, increasing ITB strain.
Our 4-Step Treatment Approach to Get You Back on Track:
Step 1: Identify the Pain
Get your posture and running form analyzed by our Physiotherapists. We’ll spot and correct issues with a personalized improvement plan.
Try our cutting-edge 3D posture analysis AI for both static and dynamic movement evaluations.
Step 2: Improve Mobility
Stretch it out! Focus on the lateral line, quads, inner thighs, hamstrings, and glutes.
Experience Myofascial Release for better motion and less tension and pain.
Step 3: Physiotherapy Treatment
Radial Shockwave Therapy: Relieve tender points and reduce tension along the ITB.
Peripheral Magnetic Stimulation: Strengthen essential running muscles and relax overworked ones.
Radio Frequency Therapy: Effective deep heat therapy to improve healing and reduce ITB tension.
Step 4: Perfect Your Running Mechanics
Work with our expert instructors to land with your foot beneath your hips for a midfoot or forefoot strike, reducing knee and ITB stress.
Maintain an upright posture with a slight forward lean from the ankles. Keep your chest open and shoulders relaxed for better alignment and efficiency.
Test written by Physioterapist Fah
Ready for personalized advice and top-notch treatment? Visit us at Le Physio Clinic in the Interchange Building, Asoke, Bangkok. Book a consultation and use the code inside the Ironguides members page for 10% off all treatments!
Contact us at 092 246 9955.
Your journey to pain-free training starts here! Let’s hit those goals together!
San Francisco Marathon, USA
Let’s Optimize Your PAIN-FREE RUNNING with Le Physio Clinic!
Are you tired of dealing with that nagging ITB pain? We get it – running with poor technique can really mess with your performance. But don’t worry, we’ve got your back!
Visit us at Le Physio Clinic in the Interchange Building, Asoke, Bangkok. Book a consultation and use the code inside the Ironguides members page for 10% off all treatments!
Contact us at 092 246 9955.
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