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
Dear athletes, below the relevant updates for the upcoming month
* Members updates: Ironman 70.3 Bangsaen results + Top 3 overall at Scenic Run
* ironguides endurance weekend Hua Hin: May 11th
* 2x New races in Thailand announced, 2nd semester
* Trisuits and bike jerseys available for sale
*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
Dear athletes, below the relevant updates for the upcoming month
* March 17th no more ironguides endurance weekend, Sam Roi Yot Triathlon instead
* New Trisuits are ready!
* Group ride on Feb 11th – Final before Ironman 70.3 Bangsaen
* Members updates: Winners of the Holidays Season announced
Winners of the ironguides Bollox holidays season challenge
The overall winner was Anna with 67h08min of training over 3 weeks. Kipsan came in 2nd 63h47min. Both are training for Ironman New Zealand in just under 2 months.
Other athlets who are getting prizes:
Extra Prize (Box of Bollox) – Anna
Top Prize 15h of training (6 Bollox gels + 6 Bollox waffles) – Anna, Kipsan, Seymur
2nd Prize 10h of training (4 Bollox gels + 4 Bollox waffles) – Anand, Agnes
3rd Prize 8h of training (2 Bollox gels + 2 Bollox waffles) – Slavik
ironguides Trisuits are now available!
Free delivery at our track sessions or 100thb delivery fee for BKK, only 10 units available. I will have a sample at the track session tomorrow of you would like to have a look
Cost:
Members & Coached athletes 3,500 THB
Non-Members 4,000 THB
Sizes:
S, M, L https://www.ironguides.net/shop-page-trisuit-sale/
*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
Sunday 11th Feb
Additional Cycling Sessions leading into Ironman 70.3 BangsaenMeeting 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)
CALENDAR 2024
February 11th – Skylane 07.00am
May 11th – Hua Hin Endurance Weekend
Q3 2024 – TBC
Q4 2024 – Khao Yai day trip, cycling in the hills. Date TBC
Memberships, Training Plans & Coaching Services
Drop in Sessions (book & pay online, in advance). Book your class here.
Dear athletes, below the relevant updates for the upcoming month
* Group Sessions Restarts on Monday: Swim, Bike and Run
* ironguides endurance weekend in Cha-Am, March 16-17 & Hua Hin May 11-12th
* Members updates: Tridash wins, ironguides Social, Oceanman & Angkorwat Half marathon
* 25% off Training plans for ironguides athletes
* 2023 review and 2024 planning – we need your feedback
ironguides end of year social – 10th December 2023
TRIDASH DECEMBER 2023
Dash Distance
Seymur 1st Overall in under 57min
Kipsan 3rd Overall 1st AG
Gam 4th Overall
Long Dash
Andy V 2nd overall, best bike split
Mai 2nd overall Female
Vincent 1st AG
Oliver new Bike PB
OCEANMAN DECEMBER 2023
5km Open
Lauren & Andrew both Top 10 AG
5km World Championships
Anna in sub 2h
ANGKOR WAT HALF MARATHON – DECEMBER 2023
Matt new PB in 2h14
Blaise in 1h53
Feedback 2023 & 2024 Planning
Please help us improve ironguides Bangkok with our feedback and season planning form. It takes less than 5min and your feedback helps us to keep on improving our club. Anyone can fill this in, from drop in athletes, past members, current members. https://forms.gle/rttHJoNE2mhFBfwj7
*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
First Session of 2024 – Monday 14th January
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)
CALENDAR 2024 January 14th – Skylane 07.00am
February 11th – Skylane 07.00am
March 16th – Cha-Am Endurance weekend
May 11th – Hua Hin Endurance Weekend
Q3 2024 – TBC
Q4 2024 – Khao Yai day trip, cycling in the hills. Date TBC
— QUARTERLY SESSIONS:
Q1 2024:
ironguides Endurance Weekend + Cha-Am Bikini run – 16-17 March 2024
IMPORTANT: Before you book hotel and the race, this is the time of the year of Sam Roi Yot, it hasn’t been confirmed yet but we may move this event in case if happens within 1 week. Consider delaying the booking of this event until early Feb or so and booking a hotel with a friendly cancellation policy.
Registering for the Bikini Run – there are standard and bikini categories, 5, 10, 21km – most of the race is on normal roads. Register here.
1700-1800 – Recovery Swim (1-3km)
Naresuan Camp Swimming pool
Sunday 17th March
Cha-Am Bikini Run
0550am 5km & 10km
0500am 21km
Where to stay – both hotels below are 16km from the race but very close to bike and swim venue:
Budget Friendly: Coral tree villa hua hin
Family/Luxury
Dusit Thani
Cycling Route – reservoir view
BIKINI RUN – Categories are Bikini or No Bikini
Recovery Swim on Saturday afternoon
—–
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 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
* 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
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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 @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.
Muang Thai Triathlon, Ratchaburi
Victor 2nd overall and M30-39
Nick 3rd M40-49
both top 10 in their respective age groups
IMPORTANT
Come celebrate the end of the year with a sunset drink at the ironguides social 
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