Dear athletes, below the relevant updates for the upcoming month
* Training restarts on January 8th
* Members updates: Ironman 70.3 World Champs report, 9 podiums at the Hua Hin Tri, ironguides social
* Cycling Sessions confirmed for 2025
* Article – Understanding Shoulder Pain in Triathletes
* Two Ocean swim races added to the calendar
* Cycling sessions confirmed for Q1 & Q2 2025: Velodrome + Hua Hin endurance weekend
Dont forget to join our Facebook Group for the latest updates!
BACK ON TRACK – TRAINING RESTARTS WEDNESDAY JAN 8TH
First run in 2025: 8th January
First swim in 2025: 13th January
Members Updates & Race report:
— Ironman 70.3 World Championships, Taupo, New Zealand
We had such a perfect weekend in Taupo, New Zealand, for the ironman 70.3 World Championships, all members had successful races
Dani 4h31
Victor 4h32
Andrea 4h48
Kipsan 4h49
Andy V 4h53
Lindsay 4h53 and 14th place!
Andy N 5h46
Agnes 5h38
Gam 7h11
Enjoy the accomplishment, get some rest and soon we start the journey for the 2025 Ironman World Champs!
—
CIMB Hua Hin Triathlon – December 1st
Great success at the CIMB TRIATHLON in HUA HIN with 9 podiums including 4x Top 3 overall podiums
OLYMPIC Seymur 1st overall in 2h01’45 Matheus 3rd overall, 1st M40-49 Andrea 2nd M40-49 Nick 3rd Me40-49 Stephane 1st M50-59 Emma 2nd overall female, 1st F30-39 Mai 2nd F18-29
Yigit in 2h42
Anand in 2h46
SPRINT Vansa 1st overall
DUATHLON Enguerran 3rd M40-49
— Ironman 70.3 Bahrain
Andrew Archibald, new PB in 4h24 & slot for the 2025 Ironman 70.3 World Championships in Marbella, Spain
Understanding Shoulder Pain in Triathletes – Article from our partner Le Physio
In the final weeks leading up to the Laguna Phuket Triathlon and Ironman Phu Quoc Vietnam, we have observed many athletes visiting our clinic due to this persistent and bothersome pain.
“Swimming is all about technique—because who doesn’t love gliding gracefully instead of flailing like a startled octopus? Le Physio Clinic will help you nail those moves without the agony!”
Triathletes commonly experience shoulder pain, particularly during swimming, and neck pain while cycling. These issues often stem from poor posture and muscle imbalances developed from long hours in the aero position on the bike, as well as time spent hunched over desks in an office setting.
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
Dear athletes, below the relevant updates for the upcoming month
* Members updates: LPT success, World Champ slot at Ironman 70.3 Phu Quoc
* ironguides end of year sunset party + World Champs Jersey ceremony
* Holidays season break – last session of 2024 on Dec 16th, first session of 2025 on Jan 8th
* ironguides & Bollox – Strava Challenge: Stay fit in the holidays season!
Dont forget to join our Facebook Group for the latest updates!
We will take a 3 weeks break from mid December to Early Jan. All memberships will be credited 3 weeks.
Last run in 2024: 11th of December
Last swim in 2024: 16th of December
First run in 2025: 8th January
First swim in 2025: 13th January
STAY FIT IN THE HOLIDAYS SEASON : IRONGUIDES & BOLLOX STRAVA CHALLENGE
The goal of this challenge is to keep everyone fit enough to ease the transition back to training when we are back with the group sessions in January. We will also rewards those who are training very hard for an early 2025 season race.
Prizes:
Category 1 – Maintenance Prize: 1x gel & 1x waffle for all athletes who finish the maintenance frequency & volume challenge
Category 2 – High Load Prize – who trains the most for the combined 2 weeks:
Top Prize = 6 Bollox gels + 6 Bollox waffles
2nd Prize – 4 Bollox gels + 4 Bollox waffles
3rd Prize – 2 Bollox gels + 2 Bollox waffles
Rules:
*Join ironguides Strava Group
*Use a smart watch to upload all your training from Dec 23rd to Jan 5th
*minimum weekly frequency:2x each discipline
*minimum weekly volume: swim 1h of net time, run 1h30min, bike 2h30min
*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)
*including 25% OFF – Discount code on ironguides member page
Members Updates & Race report:
Laguna Phuket Triathlon
Seymur 9th Male Professional
Matheus, 2nd M45-49 and 3rd amateur overall
Vansa, 1st Thai Female
Emma 2nd F30-34
Tanya 3rd F30-34
Vincent 4th M60-69
Yigit first LPT in 3h40
Anand 3h45 & new PB
Slavic 30min improvement year to year
Roberto 1st Triathlon in 3h48
Matt 3h53
Penny 3h56
Lauren in 4h09
AKIYO TAKEUCHI, 4th F45-49
— Ironman 70.3 Phu Quoc, Vietnam
Victor 1st M30-34, 8th overall
Andrea 7th M40-44, World Champs 2025 slot
Antoine Blum, first Ironman 70.3 in 5h53
Antoine Moreau, first Ironman 70.3 in 6h13
Oliver, new PB in 6h56
ironguides end of year sunset party + World Champs Jersey Ceremony
It’s that time of the year again! Switch the running shoes for leather shoes and running singlets for fancy dresses.
As many of us are ending the season at the Ironman 70.3 World Champs in New Zealand Mid December, we are doing our end year party a little earlier.
Come celebrate the good results so far and wish the athletes competing at the world champs, good luck in their races, as we also handle them the rainbow striped World Champs themed bike jerseys.
When:
Sunday, November 24th, 1730-1900
Where
Paradise Lost rooftop bar (Siam@Siam hotel)
5min walk from National Stadium BTS
Who:
ironguides athletes, friends & family
Drinks only. You may get together and get dinner after nearby.
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.
Dear athletes, below the relevant updates for the upcoming month
* Members updates: 6x Podiums at Chantaburi Triathlon,
* World Champs: Kona Race report & another 2x World Champs slots at Ironman Langkawi
* Khao Yai Cycling Day Trip confirmed – November 2nd – Final Call
* ironguides end of year sunset party + World Champs Jersey ceremony
Congrats to Dani & Kipsan at the ironman world Champs in Kona, Hawaii, coming in 9h44 & 10h33 respectively. Melts our heart to see “ironguides Bangkok” among the very best in the world.
To watch the two of you become world class age grouper athletes with no weakness, while holding plenty of responsabilities outside training is inspiring for everyone in the group
From the skylane to the Queen K road
See you back in BKK to celebrate this feat.
Enjoy the accomplishment, this is the highest point possible in the career of an amateur triathlete
Members Updates & Race report:
Muang Thai Triathlon, Chantaburi
4 wins and 2 silvers, we almost had an overall podium sweep, with Seymur winning, Victor 2nd and Dan in 4th. Congrats to all who also finished outside the podium, lets keep on training hard to get closer each race.
Olympic Distance
60-64kg SEYMUR BASTIN
70-74kg VICTOR AUDIENNE
80-84kg ANTOINE BLUM
85-89kg DANIEL JACOBS
95-99kg ANTOINE MAUREAU
FEMALE
60-64kg
— Ironman Langkawi, Malaysia
Full Distance
Mai – First ironman in 12h29, 4th F25-29 & Qualified for the 2025 Ironman World Champs in Kona, Hawaii
Slavik – first ironman in 13h01
Ironman 70.3 Distance
Saha – 2nd M50-54 & Qualified for the 2025 Ironman 70.3 World Champs in Marbella, Spain
—
ironguides end of year sunset party + World Champs Jersey Ceremony
It’s that time of the year again! Switch the running shoes for leather shoes and running singlets for fancy dresses.
As many of us are ending the season at the Ironman 70.3 World Champs in New Zealand Mid December, we are doing our end year party a little earlier.
Come celebrate the good results so far and wish the athletes competing at the world champs, good luck in their races, as we also handle them the rainbow striped World Champs themed bike jerseys.
When:
Sunday, November 24th, 1730-1900
Where
Paradise Lost rooftop bar (Siam@Siam hotel)
5min walk from National Stadium BTS
Who:
ironguides athletes, friends & family
Drinks only. You may get together and get dinner after nearby.
*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
Uphill Time Trial / Race – Khao Yai National Park
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: November 2nd @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)
Hotel: For those staying over, we recommend Siam Desada
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
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
Q3 2025 – Technique Session. Skylane BKK. 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.
Dear athletes, below the relevant updates for the upcoming month
* Members updates: 10 podiums at the Pattana Triathlon Festival, Anna 13h33 at the Ironman World Champs
* Khao Yai Cycling Day Trip confirmed – November 2nd
* Race Entry Discount – 15% OFF Laguna Phuket Open Water Swim By TriHub
* Help us remain #1 ranked triclub in Asia
Every race you do, it counts points towards the triclub ranking, athletes who also qualify for World Champs, count for the number of members participating at these events. We were the #1 ranked triclub at the 2023 Ironman 70.3 World Championships in Finland, lets repeat in 2024 in New Zealand! We can also aim to be the #1 triclub at the Ironman 70.3 Bangsaen 2025
1 – Sign in to your IRONMAN.COM Account on the top right of the page. If you don’t have an account, you can create one
2 – Click on your name (top right) and choose Club Membership.
3 – Choose Add Club and search for Ironguides Bangkok > select > submit.
Members Updates & Race report:
Pattana Triathlon Festival, Chonburi
10 podiums yesterday from current members at the Pattana Triathlon Festival. Congrats to all who also finished race, lets aim for an even bigger number at the CIMB triathlon in Hua Hin December 1st. Training is ON this week, if you raced on the weekend, we have a softer running session at the track, or you can also do your own active recovery steady run.
SPRINT M15-19
2nd Guy
3rd Thomas M40-49
2nd Nick M50-59
2nd Saha F30-39
1st Vansa OLYMPIC M40-49
2nd Andrea M50-59
1st Kipsan F18-29
2nd Mai
F30-39
1st Emma
2nd Tanya
— Ironman World Championships, Nice
Anna Lobanova – 13h33min
What a special day for Anna, who had a perfect day at the world champs. Anna did her first triathlon in 2020 and fast forward 4 years she conquered one of the world toughest/slowest ironman course.
—
15% OFF registration price for laguna Phuket Open Water swim race, by Trihub
Good opportunities at the Laguna Phuket Open Water Swim Race, by Trihub
Race is the day before the Laguna Phuket Triathlon, if you are a member and happen to be in Phuket and want to participate in both, or in only the swim, we have secured 15% OFF from the registration cost. Write us at info@ironguides.net to use your discount.
*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
Uphill Time Trial / Race – Khao Yai National Park
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: November 2nd @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)
Hotel: For those staying over, we recommend Siam Desada
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
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
Q3 2025 – Technique Session. Skylane BKK. 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.
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.
—
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.
Dear athletes, below the relevant updates for the upcoming month
* 2x Khao Yai Cycling Day Trip confirmed: 24th August & 2nd November. New format: Uphill Time Trial Race
* Members updates: 15 podiums in one single race! Ironman Debut with a sub 10h. “My first podium ever”
* Long Distance running sets added on Wednesday Track session
* 2 new races added to the calendar (Chantaburi October & Chiang Mai Jan 2025)
TRACK RUNNING SESSION NOW SPLIT IN 2 GROUPS: SHORT & LONG COURSE
Starting from August 14th for 2 months, we will be splitting the running session in two different groups:
Short Course: These are athletes training for Short Course triathlons (OD or shorter) as well as running races, kids race, overall conditioning (Hyrox). The focus of this block will be to develop high end aerobic capacity (Zone 5 = vo2max) as well as speed.
Long Course: These are athletes racing a Full Ironman or Ironman 70.3 in the 2nd semester (IM Kona/Nice/Langkawi, 70.3 NZ/VN/TW). The focus of this block is volume at tempo pace (Zone 3) as well as pacing & efficiency
Then mid October we all meet again for another threshold work before the end of year races. For 70.3 NZ, these will work as a speed session and for the short course this will be your specific longer workout
Members Updates & Race report:
Muang Thai Triathlon, Ratchaburi Standard Victor 2nd overall and M30-39 Andrea 3rd overall and 1st M40-49 Kipsan 1st M50-59 Nick 3rd M40-49 Stephane 2nd M50-59 Anna 1st F30-39 Vincent 1st M60-69 Anand 3rd 70-74kg Mai 1st F20-29 Ruj 1st 85-89kg
Sprint Saha 1st M50-50 Vansa 1st 55-59kg and 2nd overall Gam 1st F60-64kg Lauren 2nd F30-39
—
Turkish Nationals Sprint Distance Seymur 2nd AG
Sri Lanna Triathlon, Chiang Mai Standard Slavik 2nd M30-39 “my first podium ever” Anna 3rd overall female
– Challenge Roth (Full Ironman Distance), Germany
Andrew – 9h56 on his first Ironman!
Chris Clark – 10h45 and a 2h12 PB in 2 years after 6 months of online coaching!
*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.
Dear athletes, below the relevant updates for the upcoming month
* More good news from our Health & Wellness partner
* Members updates: Ironman 70.3 World Champs qualifiers & a lot of podiums across the month
* Running T-shirts now available for sale: Starting at 750THB
More good news from our health and wellness partners!
Bangkok Sports Massage now offering discount on their second branch (Thong Lor). IT’S RACE WEEK! AND WE GOT GOOD NEWS TO HELP YOU PERFORM!
Our partner BSM (Bangkok Sports Massage) is now offering our discount on both thei branches (Thong Lor & Ari) How about using your 50% OFF voucher and try a PRE-RACE sports massage from our partner BSM (Bangkok Sports Massage).
GET 50% OFF on the first try & 15% OFF on subsequent services.
Use ironguides discount code (on members page) when booking your treatment www.bangkoksportsmassage.com
Services applied: All sports massages, remedial therapy services. Applicable to Ari Branch only.
—————————————————————————————————— Le Physio article on The Importance of Shoulder & Spine Mobility for triathletes
Check the latest article by our partner Le Physio Clinic
Triathletes : The Importance of Shoulder & Spine Mobility. Click here to read.
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
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.
Dear athletes, below the relevant updates for the upcoming month
* Welcome Le Physio Clinic & Bangkok Sports Massage – our new health and wellness partners
* Members updates: Hua Hin endurance weekend reports & May’s race results
* Cycling dates for Q3 & Q4: Hua Hin endurance weekend part 2 & Khao Yai day trip
Welcome Le Physio Clinic & Bangkok Sports Massage – our new health and wellness partners:
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.
Services applied: All sports massages, remedial therapy services. Applicable to Ari Branch only.
Hua Hin Endurace Weekend – Photo Report:
Day 1 – Pre Long ride with Bollox Waffles
Long Ride Coffee Break
Group Dinner
Finish Line Vibes at the Hua Hin Marathon (& Half Marathon, 10k)
Members Updates & Race report:
Hua Hin Marathon 10.5k
🥈Andrea 2nd M40 43’45
🥉Nick 3rd M40 43’50
🥈Tanya 2nd F30 55’08
Anna 5th F30 1h00’03 21k
Kipsan 1h38’13
🥈Agnes 2nd overall 1h38’09
Andrew 1h45’40
Bangkok Park Run 10.5k
🥈Seymur 2nd overall
Stephane 5th M50 47’49
♂️Ironman 70.3 Vietnam (swim shortened to 600m due to high waves)
🥉Saha 3rd M50 4h25
Chanon 4h36
Vincent 5th M60 5h31
Slavic 5h34
Matt 5h51
Morgan 6h13
*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
CALENDAR 2024
Q2 2024 – May 11th – Hua Hin Endurance Weekend
Q3 2024 – Skylane Race Simulation TBC
Q4 2024 – Khao Yai day trip, cycling in the hills. Date TBC
Q1 2025 – 70.3 Bangsaen Skylane rides
Q2 2024:
IRONGUIDES ENDURANCE WEEKEND – HUA HIN – MAY 11-12TH
Endurance Weekend – ironguides Long Bike ride + Hua Hin marathon, half marathon or 10km.
Cost: Free for Triathlon Club Members & Coached athletes. 400 THB for Drop in athletes.
Schedule:
Saturday 11th : 0700-1200 – Long Ride in 3 distances
Option 1 – 70km (flat, expected average speed 27-29km/h)
Option 2 – 105km (flat to rolling with 1x1km very steep climb, expected average speed 29-31km/h)
Option 3 – 115km (flat to rolling with 1x1km very steep climb, expected average speed 32-34km/h) 1800-2000 – Group Dinner at Supatra by the Sea
Dear athletes, below the relevant updates for the upcoming month
* Members updates: 2x World Champs slots at Ironman New Zealand, Podiums at Sam Roi Yot
* Welcome Coach Agnes to the ironguides team
* Songkran Dates – No Classes April 15 & 17 (memberships credited)
* ironguides endurance weekend Hua Hin: May 11th & 12th
* Ratchaburi Triathlon confirmed on June 30th
* Running events in BKK added to the calendar
Ironman New Zealand Congrats to our two athletes on qualifying for the Ironman World Champs
Kipsan: 3rd M50-54 10h02
Anna: first Ironman in 13h20
Sam Roi Yot – Muang Thai Triathlon
Great day for the team with almost 20 members racing! 4 members placed among the top 6 finishers of the Olympic Distance race, including overall win for Seymur. Second overall female Olympic Distance for Agnes and plenty of age group and weight group wins.
Welcome Coach Agnes to the ironguides team
Agnes has been training with us for a while now, most of you know she is an experienced triathlon coach. She will be helping out with some of our Wednesday runs, as well as providing personalized online coaching services.
Personalized online coaching starts at 4,900THB and includes access to group workouts.
–
Agnes is an IRONMAN Certified Coach, Certified Personal Trainer (FISAF International) and Women’s Coaching Specialist (Girls Gone Strong). She is an experienced running coach and a gym instructor.
She entered the coaching business in 2016 after she quit her full-time job as a lawyer and began working as a personal trainer and a running coach. She then started coaching triathlon in 2020.
Being close to the amateur athlete’s community, she is very passionate about helping others to integrate sport into their lives. She enjoys working with beginners and had several successes with her athletes completing their first long distance runs and triathlons and reaching substantial personal bests.
As a competitive age grouper, Agnes has multiple podiums in Ironman 70.3 races, she is 5-times Ironman 70.3 World Championship qualifier and 1-time Ironman World Championship Kailua-Kona, Hawaii qualifier.
*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
CALENDAR 2024
Q2 2024 – May 11th – Hua Hin Endurance Weekend
Q3 2024 – Velodrome Race Simulation TBC
Q4 2024 – Khao Yai day trip, cycling in the hills. Date TBC
Q1 2025 – 70.3 Bangsaen Skylane rides
Q2 2024:
IRONGUIDES ENDURANCE WEEKEND – HUA HIN – MAY 11-12TH
Endurance Weekend – ironguides Long Bike ride + Hua Hin marathon, half marathon or 10km.
Cost: Free for Triathlon Club Members & Coached athletes. 400 THB for Drop in athletes.
Schedule:
Saturday 11th : 0700-1200 – Long Ride in 3 distances
Option 1 – 70km (flat, expected average speed 27-29km/h)
Option 2 – 105km (flat to rolling with 1x1km very steep climb, expected average speed 29-31km/h)
Option 3 – 115km (flat to rolling with 1x1km very steep climb, expected average speed 32-34km/h) 1800-2000 – Group Dinner at Supatra by the Sea
Ironman 70.3 World Championships, Taupo, New Zealand
Seymur 1st overall in 2h01’45
Andrea 2nd M40-49
Good opportunities at the Laguna Phuket Open Water Swim Race, by Trihub
both top 10 in their respective age groups
