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
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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 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
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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/
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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.
Dear athletes, below the relevant updates for the upcoming month
* New Date – Endurance Weekend in Hua Hin 10th/11th June
* Members Updates: Podium Sweep at Sam Roi Yot Triathlon
* Songkran week break – no classes 10th & 12th April (memberships credited 1 week)
After a 2 year hiatus we had the Sam Roi Yot Triathlon again, some great results from the team, those on the podium are the ones who have stayed fit over the last few years despite all the hiccups. Training hard with no races in the calendar is an important skill to develop
There is a lack of races now from April until August, during this time, i recommend picking single disciplines events such as the Oceanman in Pattaya (May) or the 10 miles at Super sports then in June the ironguides Endurance weekend and Pattana Tridash, this will help to keep on building skills, fitness and race experience. And for motivation, just join our group sessions as in one way or another we have a race every week and its great to boost motivation
Enjoy your training,
Vinnie Santana
ironguides Head Coach
Members Updates:
Multiple Podiums at Sam Roi Yot Triathlon
Great day for the team members in Sam Roi Yot for the Muang Thai Triathlon! Very unique categories by weight group (WG), shallow swim, semi-legal drafting, which made the run the only fair discipline of the day.
Duathlon – Highlight performance of the day
Enguerrand – Overall winner
Podium Finishers – Olympic Dist
Victor 1st WG & 5th overall
Massimo 7th overall
Andrew 1st WG & 10th overall
Anna 2nd WG & 2nd overall female
Near podium finishers (4th) Vincent, Anand & Francois. Podium finishers – Sprint
Seymur 2nd OA & 1st WG
Vansa 1st female & 1st WG
Nick 3rd WG & 7th OA
Michael 1st WG
*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.
Dear athletes, below the relevant updates for the upcoming month
* Members Updates: Kipsan Ironman Debut, 10h28 at 50yo, World Champs qualifier + 4th place AG
* Swim class is on tonight, March 6th
* Run sessions are back at National Stadium 400m Track (Thephasadin Stadium)
* Endurance Weekend in Hua Hin (Group Ride + Marathon/Half/10km) – 13th/14th May
* Songkran week break – no classes 10th & 12th April (memberships credited 1 week)
Waking up on a monday with good news from New Zealand as Kipsan, who has been an ironguides athlete for almost 8 years, had a successful ironman debut, in 10h28, at age 50, 4th place AG, which qualified him for the World Champs in Nice. I created a five step list which helped Kipsan in such a successful first ironman so you can understand how the development of an athlete of that level works
On the group classes front, last month we saw the biggest running class since pre-covid at the reopening of the track.
See you this weekend at the Sam Roi Yot Triathlon.
Enjoy your training,
Vinnie Santana
ironguides Head Coach
Members Updates:
Kipsan’s 5 steps for a successful Ironman Debut in New Zealand 10h28, 4th Place AG 50-54, World Championships slot
Congrats Kipsan Beck on your impressive Ironman Debut and World Championships Qualification. A quick sum up on 5 steps for this result over the past many years
Develop speed and short course racing skills (“Tridash King” for many years)
Transition + dominate the half ironman distance (from 2020 to 2022)
Learn how to race under pressure (Ironman 70.3 World Champs 2019 in Nice, France)
Train consistently Ironman training plan (~15-18h per week for final 3 months)
Execute Ironman pacing + nutrition plan (New Zealand 2022)
Kipsan is on the personalized coaching programme, more info here.
*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 13th & 14th May
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 13th – 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
Sunday 14th: 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.
Dear athletes, below the relevant updates for the upcoming month
* Run sessions are back at National Stadium 400m Track (Thephasadin Stadium)
* Endurance Weekend in Hua Hin (Group Ride + Marathon/Half/10km) – 13th/14th May
* Racing Calendar Q1/2 – Ironman 70.3 @ Pattana Triathlon, Chonburi
* Members Updates: Podiums at Chiang Rai Triathlon, Thai Nationals Sprint Distance Draft Legal
“We are back to normal”, now with the track at national stadium reopening, multiple races every month, its business as usual in the triathlon world. Don’t miss the Pattana Triathlon early in April, from Sprint to Ironman 70.3 distance (non-branded)
On the coaching front, the cycling class format of alternating one technical session with one cycling trip seems to be working well, next adventure is our endurance weekend in Hua Hin, long ride followed by a run race
Enjoy your training,
Vinnie Santana
ironguides Head Coach
Members Updates:
Bike Session 21st Jan
When 1+1=1. Athlete and bike should be one thing, class was great to improve control and safety on the bike.
– Congrats to ironguides athletes at the Thai Nationals, draft legal sprint distance champs.
Seymur came in 8th overall male
Vansa (right) came in 5th overall female
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Chiang Rai Triathlon Results 2x athletes in the Top 10 overall Male & Female – Standard distance.
Lindsay overall winner female (&7th overall!)
Anna 8th female 1st AG
Andrew 4th overall
Michael 8th male 1st AG
Race Calendar Q1/Q2 2023:
Tridash: Races in Feb, March & April + other 4 events Semester 2
*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
Endurance Weekend – ironguides Long Bike ride + Hua Hin marathon, half marathon or 10km.
Where: Hua Hin 13th & 14th May
Cost: Free for Triathlon Club Members & Coached athletes. No drop ins
Schedule
Saturday 13th – 7AM: easy cycling session to the Pranburi Dam (70km or 105km, depending on level). Register for the ride here
Sunday 14th, 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.
Dear athletes, below the relevant updates for the upcoming month
* Group Training resumes Wednesday 4th (Run) & Monday 9th (Swim)
* Cycling Class January 21st – Technique & Skills @ Skylane
* Racing Calendar Q1 – No more Ironman 70.3, Hello Chiang Rai & Sam Roi Yot Triathlons
* Members Updates: Podiums at CIMB Tri, overall wins at Angkor Wat half marathon
I hope you all enjoyed some uscutructured training during the holidays season. But it’s time to pick it up again since we got some fun races coming up. While Ironman 70.3 Bangsaen has now been officially postponed (to Nov 2023 or Feb 2024) two events are now confirmed, Chiang Rai and Sam Roi Yot (south of Hua Hin)
In this edition you will also read about the success of our team in the December races, 2022 was a great year for the team and things are looking even better for 2023. See you in training
Enjoy your training,
Vinnie Santana
ironguides Head Coach
Members Updates: End year social, CIMB Triathlon, Angkor Wat Half marathon
ironguides Social 26th November 2023
Coach David special Xmas Themed swim class December 12th
ANGKOR WAT HALF MARATHON
Congrats Lindsay Nickel, overall female winner of the Angkor Wat half marathon in 1h35
CIMB TRIATHLON – 11th DECEMBER 2023
Sprint Distance podium finishers
-Seymur 2nd Overall & 1st AG M18-29
-Vansa 1st Overall & AG
-Saha 1st AG M40-44
-Chanon 2nd AG 30-39 Standard Distance podium finishers
-Lindsay 1st Overall & AG
-Vincent 3rd AG M50-59
Free for tri-club members, swim only members or 1-on-1 triathlon coached athletes
600thb for drop in athletes (book & pay online, in advance)
Running
First session of 2023 4th January Where: Run track of Rajamangala University of Technology Krungthep (map) – 1.2km from Chong Nonsi bts When: Wednesdays @18.30-20.00Cost:
*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 Next Session: 21st January 2023 Technique Class: Safety, Skills & Balance
Where: Skylane Running Track @10am to 11am
Khao Yai Cycling Day Trip: Coming soon
Membership & Coaching Services
Drop in Sessions (book & pay online, in advance). Book your class here.
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.)
10% off for Carbon Wheels
5% off for Omega Completed Bike
TRI-DASH THAILAND: 10% OFF at any event during 2022 – use our coupon code on the members area when registering for the race http://tridashthailand.com/
UJAMU: 10% OFF Ujamu herbal drinks – use our coupon code when checking ou https://ujamu.net/
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! 
