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
–
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.
Dear athletes, below the relevant updates for the upcoming month
* Is Ironman 70.3 Thailand back? Road to Bangsaen Training Calendar
* Coached track run sessions restarts in October
* Cycling Day Trip to Khao Yai 5th November
* Ironman 70.3 World Championships Race Report
* End of the year 3 weeks break – From week of 18th Dec, training resumes Jan 8th (memberships paused)
It was an incredible season in Europe for our team, we had 11 members racing at the ironman 70.3 world champs, and 1 athlete the full ironman world champs. Pleased to report everyone had a good day. Another highlight was the fact that we placed #1 in the Asian clubs ranking of ironman at the 70.3 world champs
We are now in between seasons, the final prep is here for the laguna Phuket Triathlon while some other athletes have started their training for the 2024 season.
Now onto the big news, there are strong rumors that Ironman 70.3 Bangsaen will be back on February 18th, we have prepared a training programme in case it becomes official, meanwhile, keep on training hard
Enjoy your training, Vinnie Santana ironguides Head Coach
Ironman 70.3 Thailand – Road to Bangsaen Training Programme
We are excited to have pre-pared a few extra activities for the race. While it hasn`t been confirmed yet, below is the tentative calendar
CURRENT SWIMMING AND RUNNING SESSIONS
These will be either adapted to long distance triathlon or there will be two workouts, short course and long course
ADDITIONAL CYCLING SESSIONS
We will host an additional monthly long ride on the skylane, on the top of the currently quarterly cycling sessions. There will be a cycling session every 2nd Sunday of the month
TRAINING PLANS & COACHING
Get a structure for the other days of the week when you are training alone. The options are
STRAVA CHALLENGE – STAY SEASON IN THE END YEAR BREAK
During our 3 weeks break around X-mas and New Years, the Strava Challenge will keep you accountable for your training. With prizes for those who succeed at the challenge
NOVEMBER 2023
Start of the 16 week block to Ironman 70.3 Bangsaen
5th – Khao Yai Cycling trip
12th – Additional Cycling Sessions @Skylane
26th – ironguides Social
DECEMBER 2023
10th – Additional Cycling Sessions @Skylane
13th – Last Coached Session of the year
18th – ironguides Strava Challenge – Week 1
25th – ironguides Strava Challenge – Week 2
MARCH
16th – ironguides Endurance Weekend in Cha-Am
Members Updates & Race report: Ironman 70.3 World Championships (Lahti, Finland) & Ironman World Championships (Nice, France)
IRONMAN 70.3 WORLD CHAMPIONSHIPS, LAHTI, FINLAND – 26-27th Aug
Pre-Race group photo with some of the members racing
DAY 1 – Women’s race
Day 2 – Men’s race
ironguides Bangkok ranked #1 in Asia among all triclubs racing at World Champs
— IRONMAN WORLD CHAMPIONSHIPS, NICE, FRANCE – 10th Sep
What a day for Kipsan Beck , final result 11h04, 33rd place M50-54 at the full Ironman Worlds Championships with a 3h35 marathon of the very hilly bike course. Your dedication and discipline paid off. Fun fact, the winner of Kip AG is a cycling Olympic Champion of 2012 London Olympics. Well done Kip, represented Thailand very well (1st Thai across the line)
RACES CALENDAR 2023 & 10% OFF LAGUNA PHUKET REGISTRATION:
Oct 29th – Chiang Mai Triathlon
Oct 22nd – Pattana Triathlon, Chonburi Nov 19th – Laguna Phuket Triathlon, Phuket
Dec 3rd – Tridash, Bangkok
Feb 18th – Ironman 70.3 Thailand, Bangsaen
–
Exclusive discount for ironguides athletesfor Laguna Phuket Triathlon, on November 19th! Our members & coached athletes now enjoy 10% off registration price.
As a long time partner with the race (can we outnumber the pic below some 7-8y ago!?), we managed this discount as long as we help them with some social media content. If you are interested in registering:
1) Write me a message and I will provide you an individual discount
2) post 1x social media posts #LPTisYOU + tag OR (in case of no social media), we send a short video or photo of you training for LPT that we can use in the final LPT2023 video
More info on Asia’s most traditional triathlon, there is the traditional distance (1.8k swim/50k bike/12k run) as well as a Sprint Distance, Duathlon & Relay: https://www.lagunaphukettri.com/
*Free for tri-club members, run only members or 1-on-1 triathlon coached athletes *400thb for drop in athletes (book & pay online, in advance)
Cycling
Quarterly Sessions + Additional Sessions leading to Ironman 70.3 Bangsaen
Khao Yai day trip NOVEMBER 5th Where: Noen Homme Cafe (approx 2h30 drive from BKK) When: November 5th @09.15am (leaving 9.30am) Who: Triathlon-Club Members & Personalized Coaching athletes.
Schedule:
0915-0930 – Ride Briefing
0930-1200 – 3 routes (beginner total = 67k, intermediate 83km, advanced 95km) meeting at the top for coffee break
1200-1300 – Coffee break
1300-1400 – Downhill to coffee shop
1400- Drive to BKK
What to Bring:
-Spare inner tube, pump, tyre levers
-Plenty of Water & Food
-Cash for park entrance (400thb) & food
CALENDAR
October 8th – Skylane (0730am start at the bridge post track entrance)
November 12th – Khao Yai day trip
December 10th – Skylane
January 14th – Skylane
February 11th – Skylane
March 16th – Cha-Am Endurance weekend
End Year Break + Strava Challenge
Holidays Break – 3 weeks:
Last session of 2023 – Wednesday 13th December
First session of 2024 – Monday 8th January
All memberships will be frozen for 3 weeks
Strava & Bollox Challenge – Stay fit in the holidays season:
TO BE CONFIRMED – If you are racing Ironman 70.3 Bangsaen, in the last two week of December and the first week of January, are crucial in your preparation, this is not time for an off-season. But as our group takes a break (most members are traveling), we created an online challenge to keep you motivated. The top 3 members with most hours trained in the holidays will win ironguides apparel.
Prizes:
Top Prize = 6 Bollox gels + 6 Bollox waffles. Athletes must log 15+ hours of training
2nd Prize – 4 Bollox gels + 4 Bollox waffles. Athletes must log 10+ hours of training
3rd Prize – 2 Bollox gels + 2 Bollox waffles. Athletes must log 8+ hours of training
Rules:
*Join ironguides Strava Group
*Use a smart watch to upload all your training from Dec 23rd to Jan 5th
*Must do a minimum of 2x a week of each discipline for 60min (ie, cant just ride)
*Must have an active triathlon membership or be a coached athlete & registered for Ironman 70.3 Bangsaen
Membership & Coaching Services
Drop in Sessions (book & pay online, in advance). Book your class here.
Dear athletes, below the relevant updates for the upcoming month
* Changes of running coaches & Thank you Coach Keng
* ironguides
official photo meet up & final race briefing – Ironman 70.3 World Champs in Finland
* Members Updates: Tridash overall wins & podiums
* Day Trip Cycling Session to Khao Yai
Greetings from Europe! It’s race week, this weekend several of our members will be toeing the line against the Worlds best at the Ironman 70.3 World Championships in Finland. It’s been a 4 year journey for some of them from the preparation to the 2020 Ironman 70.3 Bangsaen until race day this weekend.
Meanwhile in Bangkok, our team is transitioning into Laguna Phuket Triathlon at full steam with several podiums and overall win at the Tridash last weekend, the shorter races at this point works as a great stepping stone to the bigger ones later in the year, check the calendar and get involved, dont forget the 10% discount code for Laguna Phuket Triathlon.
And last but not least, Coach Keng is sadly leaving Thailand to study in the UK. We still have two sessions with him, then in September one of our members will conduct the session and in October I will take over.
Enjoy your training, Vinnie Santana ironguides Head Coach
Members Updates & Race report:
Congrats to all who participated at the Tridash on Sunday. Some good results from the team including first timers, PBs.
Special mention to those who managed a top 3 podium in their AG
Dash Distance
Seymur – Overall win
Vansa – Overall Female win Dash
Stephen – 3rd M40-49 Dash
Petro – 1st F50-59
Gam – 2nd F40-49
Mai – 3rd F18-39
Long Dash
Andrew – 1st M30-39
Vincent – 2nd M50-59
Andy – best bike split of the day
ironguides Meet up & Race briefing in Finland, World Championship Social:
ironguides official photo meet up & final race briefing:
Friday, 25th August 4.30-5.00pm in front of the IRONMAN® Village main entrance (Lahti Sport & Fair Centre)
bring your world champs jersey if you already got one, and I will bring yours if you haven’t.
See you there!
RACES CALENDAR 2023 & 10% OFF LAGUNA PHUKET REGISTRATION:
Oct 1st – MuayThai Triathlon, Chantaburi
Oct 29th – Chiang Mai Triathlon
Oct 22nd – Pattana Triathlon, Chonburi
Nov 19th – Laguna Phuket Triathlon, Phuket
Dec 3rd – Tridash, Bangkok
–
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/
–
CHANGING IN RUNNING COACHES – THANK YOU KENG & GOOD LUCK :
Thank you Coach Keng for all the work you have done for us in the last 12+ months! Good luck with your studies, Masters in Sports Psychology, in the UK during the next year!
Coach Keng will still be guiding you on August 23rd and August 30th. In September we will have one of our members guiding the workout. Running and Triathlon Memberships will be extended by 1 month and no drop ins are allowed. From October, Coach Vinnie will be leading the sessions.
Dear athletes, below the relevant updates for the upcoming month
* All sessions confirmed in August, including public holidays
* ironguides members to enjoy 10% OFF for Laguna Phuket Triathlon Registration
* Bollox partnership renewd for 23/24 season
* Members Updates: Age group win & New PBs
* ironguides Social in BKK & Finland
We enter now a transition phase, in which some of you are peaking for key summer races, including a dozen members racing at the Ironman 70.3 World Championships, while many others are starting from near scratch, their preparation for key races in the end of the year
The suggested calendar for Semester 2, is to build towards LPT (Laguna Phuket Triathlon), or another key race in the end of the season. Starting with Tridash sprint in August, Olympic in Chantaburi or Chiang Mai and finally LPT or any of the 70.3 races in November/December.
We have also good news regarding sponsorships, members can save when registering for LPT and when purchasing training food/supplement from Bollox
Enjoy your training, Vinnie Santana ironguides Head Coach
10% OFF LAGUNA PHUKET REGISTRATION & 25% OFF BOLLOX ENERGY:
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/
– 25% OFF – BOLLOX ENERGY GELS & WAFFLES
We have just renewed our partnership with Bollox Energy, the discount code in the members area gives you 25% discount on both the Gel and Waffle (great for long rides), this makes Bollox gels the lowest cost you can get in Thailand at around 1 USD per gel.
You will also enjoy some samples gels and waffles in one group session per month. Thank you Bollox providing us energy.
https://bolloxenergy.com/
Members Updates & Race report:
Congrats Andrew Archbald, 1st place M30-34 at the Ironbourne Triathlon (70.3 Distance), PB’ing both the half marathon in 1h35’49 & total finish time 4h47’22!
– ironguides Social & World Championships Jersey celebration
ironguides Meet up & Race briefing in Finland, World Championship Social:
ironguides official photo meet up & final race briefing:
4.30-5.00pm in front of the IRONMAN® Village main entrance (Lahti Sport & Fair Centre)
bring your world champs jersey if you already got one, and I will bring yours if you haven’t.
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 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
–
OTHER SPONSORS AND PARTNERS
Find the discount codes at the members area of our website (login at the footer of ironguides.net)
OPTIMA BIKES
The exclusive prices for ironguides members – email info@ironguides.net for more information:
20% off for Omega Frameset (Price 69,900) with free Aero caliper brakes (7500THB.)
Dear athletes, below the relevant updates for the upcoming month
* Velodrome Sessions are back! This Saturday 7am
* Also Saturday! ironguides social & send off party for Ironman World Champs qualifiers
* Members Updates: Multiple wins at Muang Thai Triathlon in Racthaburi
* Hua Hin endurance weekend photolog
Before many of you take a summer break, our team will gather this coming weekend both at the velodrome, the first session there since pre-covid, as well as sending off the world championships qualifiers in our social.
We will also celebrate the most recent success that you can read here in the members updates section.
For the rest of the year, I recommend registering for one or both of the new races announced in the last month (Chantaburi & Chiang Mai) to have a warm up race and more immediate goal before Laguna Phuket Triathlon
Enjoy your training, Vinnie Santana ironguides Head Coach
Members Updates & Race report:
100% of athletes on the Podium (mostly wins!) once again!
OLYMPIC Seymur 1st OA (Overall) & 1st WG (weight group) Victor 2nd Overall & 1st WG Wanvisa 2nd Overall Female & 1st WG Kipsan 2nd WG Andy Vaughan 1st WG Vincent 1st WG Anna 1st WG Shannon 1st WG Matt 4th WG
SPRINT Andrew 1st WG Nick 2nd WG Saha 3rd WG
Coach Vinnie with Victor and Seymur, 2nd and 1st place overall (Standard)
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Congrats Lindsay on Age group win and 2nd place overall at the Laguna Phuket Half Marathon in 1h32’53” a new Personal Best.
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Congrats Massimo Rampado, 1st Ironman in Italy, finishing in 10h27
Endurance Weekend in Hua Hin – Photolog:
DAY 1 – Pre long ride
Long Ride U-Turn – 75km group
Long ride U-Turn – 110km group
Group Dinner
DAY 2 – Post Half Marathon & 10km race
ironguides Social & Send off party for World Champs qualifiers:
Come & Celebrate our mid-season success as well as wish our ironman (& 70.3) World Champs qualifiers good luck in their races.
Where: Get Fresh Mercury Ville When: 1st July, 1230pm
All qualifiers will be gifted a rainbow stripes cycling Jersey. This jersey is given to the Cycling World Champion each year, that cyclist then has the right to use the jersey for one year until the following year World Champs.
Dear athletes, below the relevant updates for the upcoming month
* Last Call, Registrations closes on June 2nd – Endurance Weekend in Hua Hin 10th/11th June
* Members Updates: Age group wins, Personal Bests, World Champs slots @Ironman 70.3 Vietnam
* ironguides social & send off party for Ironman World Champs qualifiers
* Race Calendar added to newsletter
It takes time to become good. We had Ironman 70.3 Vietnam earlier in May, the best results came from athletes who managed to keep on training during Covid, many of them were taking part in our race simulations and training camps during Covid, improving their race day skills and fitness. The result in Vietnam comes from years of consistent training. One can surely get ready for a race in a few months, enjoy the experience and finish the event, but real improvements will come from years of hard work.
The next months will be busy with our own events, athletes training for the ironman 70.3 World Champs, and the calendar for the 2nd semester is also starting to grow, I’m adding a compiled list below
Enjoy your training, Vinnie Santana ironguides Head Coach
Members Updates:
IRONMAN 70.3 DESARU (MALAYSIA)
CONGRATS GAM GAM ON YOUR FIRST OFFICIAL IRONMAN FINISH!
YOU COMMITMENT IS INPIRING
Luxsanun Putchakan 07:14:46
IRONMAN 70.3 VIETNAM
Congrats to all who finished one of the hottest races in the ironman circuit.
Lots of Personal Bests, some first timers, wins and world champs qualifiers
Andrew Archibald 4:56:18
Michael Chronin 5:05:14
Lindsay Nickel 5:05:32 (AGE GROUP WIN & 3RD OVERALL FEMALE)
Saha Bhasavanich 5:07:38
Massimo Rampado 5:21:59
Vincent Pena 5:43:10
Thomas Ballard 6:03:15
Cynthia May 6:03:34 (WORLD CHAMPIONSHIPS SLOT)
Samuel White 6:26:43
ironguides Social & Send off party for World Champs qualifiers:
Come & Celebrate our mid-season success as well as wish our ironman (& 70.3) World Champs qualifiers good luck in their races.
Where: Get Fresh Mercury Ville When: 1st July, 1230pm
All qualifiers will be gifted a rainbow stripes cycling Jersey. This jersey is given to the Cycling World Champion each year, that cyclist then has the right to use the jersey for one year until the following year World Champs.
*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
Where: Hua Hin 10th June (NEW DATE!)
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 10th :
0700-1130 – easy cycling session to the Pranburi Dam (70km or 105km, depending on level).
1800-2000 – Group Dinner at Supatra by the Sea
Register for the ride here. Minimum requirement = be able to hold >25kph for 70km. Starting point, Air Space Hua Hin
Sunday 11th:
0300 Hua Hin marathon
0500 Half marathon
0530 10k
Register for the run race here. Registrations closes on June 2nd
Coffee Stop at Pranburi Dam: Endurance Weekend in Hua Hin 10th & 11th June
Transition Workshop: Coming in Q3 2023
Khao Yai Cycling Day Trip: Coming in Q4 2023
Membership & Coaching Services
Drop in Sessions (book & pay online, in advance). Book your class here.
Dear athletes, below the relevant updates for the upcoming month
* 2 races coming in May, Ratchaburi and phuket, includes a discount for members
* Coming up – Endurance Weekend in Hua Hin 10th/11th June
* Members Updates: 100% podium finishes at Pattana Tri Festival
We are seeing at these recent races, the result of the past 3 years of work. Since the lockdown a lot of our members managed to stay fit despite the lack of races, and now that they are back, the competition is still getting back in shape while our team is flying, that resulted in ALL, 100% of the ironguides athletes with a valid membership who participated at the Pattana Tri festival, to get a podium finish, including overall wins in the Standard distance.
Next up, two events were recently announced for the end of May, I recommend doing these to keep motivation high and to bridge the gap until the major races that are taking place at the end of the year
Enjoy your training,
Vinnie Santana
ironguides Head Coach
Members Updates:
All members who raced got on the podium at Pattana Triathlon Festival 2023!
OLYMPIC Seymur & Lindsay – Overall winners!
Victor 2nd Overall & 1st M30-39
Roger 1st M50-59
Gam 3rd F40-49 SPRINT
Kipsan 1st M50-59 & 5th overall
Saha 1st M40-49 & 8th overall LONG DISTANCE (IRONMAN 70.3 DISTANCE)
Andrew 3rd M30-39 & 5th Overall
Massimo 2nd M40-49 & 5th Overall
Vincent 2nd M50-59
Racing Calendar:
There are 2 events on the weekend of 28th May. One of them our team has a discount at the registration
1) Muang Thai Triathlin in Ratchaburi (~2h drive from BKK). More info.
2) Long-Distance L2 Triathlon in Phuket (by National Federation).
*Members get 10% Discount
*Personalized Coached athletes get 20% 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
Where: Hua Hin 10th June (NEW DATE!)
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 10th – 7AM: easy cycling session to the Pranburi Dam (70km or 105km, depending on level). Register for the ride here. Minimum requirement = be able to hold >25kph for 70km. Starting point, Air Space Hua Hin
Sunday 11th: Hua Hin marathon (3am), half marathon (5am) or 10k (5.30am). Register for the run race here.
Coffee Stop at Pranburi Dam: Endurance Weekend in Hua Hin 13th & 14th May
Transition Workshop: Coming in Q3 2023
Khao Yai Cycling Day Trip: Coming in Q4 2023
Membership & Coaching Services
Drop in Sessions (book & pay online, in advance). Book your class here.
TRIDASH DECEMBER 2023
IMPORTANT
Come celebrate the end of the year with a sunset drink at the ironguides social 
Congrats to all who participated at the Tridash on Sunday. Some good results from the team including first timers, PBs.
Matt 4th WG
Saha 3rd WG
All members who raced got on the podium at Pattana Triathlon Festival 2023! 
