Dear athletes, below the relevant updates for the upcoming month
* Velodrome sessions are back on a quarterly basis! 1st session August 27
* Welcome Coach Keng to the ironguides coaching team
* Welcome back Bollox! Energy waffles & gels @special prices
We are acting on the Customer Satisfaction Survey that you filled in recently. Velodrome sessions are back on a quarterly basis, in this transition period we will accept members of the swim only or run only memberships. The sessions will be a mix of safety skills, fitness (very intense!) and velodrome technique, its a fun and intense workout
We are welcoming back Bollox Energy as a team sponsor, an old partner that took a break from the industry during the pandemic, but it’s now back giving our athletes a nice discount on their products as well as providing samples during some of our club sessions as well as socials.
We have now Coach Keng taking over the running sessions on Wednesdays. Keng has been involved with triathlon since 1997 and brings a lot of experience.
Enjoy your training,
Vinnie Santana
ironguides Head Coach
Welcome Coach Keng to the ironguides Team:
Coach Keng is our new running Coach. He is a USA Triathlon Level 1 Coach, Ironman Certified Coach and hold over 20 other certifications in Sports Science and Triathlon Coaching.
His coaching experience includes two years ahead of STAGE U physiology lab, twenty years of personal training and five years of online triathlon coaching.
As a triathlete Keng did his first triathlon in 1997, is an ironman finisher himself and has over sixteen half ironman finishes. He comes from a corporate background and speaks fluent English.
Free for tri-club members, swim only members or 1-on-1 coached athletes
600thb for drop in athletes (book & pay online, in advance)
Running
Where: National stadium (warm up 200m blue track ) When: Wednesdays @18.30-20.00Cost:
*Free for tri-club members, run only members or 1-on-1 coached athletes *400thb for drop in athletes (book & pay online, in advance)
Cycling
Where: Hua Mak Stadium (access via ramkhamhaeng road – map below) When: Saturday 27th August @07.30-10.00am How often: Quarterly. Session cancelled in case of rain (check FB group if weather unstable)Schedule:
0730-0800 – Road Cycling Safety Skills & Technique
0800-0830 – Velodrome Skills & Technique
0830-0945 – Main Set
0945-1000 – Run off the bike (don’t forget the shoes)
Cost:
*Free for tri-club members, 1-on-1 coached athletes.
*August 27th 2022 session, free for run only or swim only members *400thb for drop in athletes
Welcome Bollox Energy – Exclusive ironguides athlete discount 25% off
Products Energy Gels
Energy Waffles
Fire Balls
Energy Gels
Bollox Energy Gel was developed and tested in cooperation with world renowned Temasek Polytechnic in Singapore using solid scientific research. The combination of the Bollox ingredients provides a powerful energy boost and significant scientific research has been carried out to prove the stimulating effects of this nutrient mix.
The 3 main ingredients of Bollox Energy Gel are:
1) A blend of fructose and maltodextrine in a 0.8:1 ratio,
2) Na, K and Mg electrolytes mix and
3) amino acid taurine.
Below you can read more about all the performance enhancing properties of these 3 components.
–
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/
Dear athletes, below the relevant updates for the upcoming month
* Race Report: Ironman 70.3 Vietnam, Pattana Tri Festival, Pho3nix Kids race
* From Zero to Hero: Andrea’s story & race report
* Races are back! 4x Iromans 70.3 to pick 2nd semester
Race season is finally back on again, we had 3 events back to back in May with excellent results for our team. One of them was Andrea DiCaprio performance at Ironman 70.3 Vietnam, Andrea joined our squad 3 years ago as a complete beginner in all 3 disciplines, fast forward he is now one of the strongest age groupers in the region over the Ironman 70.3 distance
Other notable results were a total of 3 World Championships qualifier in Vietnam, 7 first timers over the Ironman 70.3 Distance and 6 podium finishers in May across all 3 events
Races are also finally back, there are 3 confirmed Ironman 70.3 events happening in the 2nd semester of this year. Cebu, Lombok, Langkawi and Puerto Princesa
Enjoy your training,
Vinnie Santana
ironguides Head Coach
Members Updates – May Races Report:
Pattana Triathlon Festival
We had members at all 3 distances! Some dedicated podium finishers as well as inspiring first timers
Half Iron distance
Veterans
Victor 3rd overall in 4h30 and new PB
Kipsan 4h56 2nd overall non-elite and 1st AG non elite
Dirk 2nd in his AG, and 2nd “Family man” of the race First position was former member Toll, talk about busy and fast guys
Anand 6h03 and new PB
First timers
Gam achieved her dream and finished the race in 7h00`7 sec (need some dimples on the water bottle to shave those 7 sec 55)
Romain’s 4h52 was a warm up for his career and will be coming back much faster
Matt came in 6h20 as a training day for Ironman Sweden and Peter who just started triathlons late last year managed 6h50
Congrats to old member Chris on the overall win and Kenshin who attended our races and set the pace early in the race and push everyone to their limits
Standard Distance
Andrew managed the 2nd best bike split of the race and 4th in his age group
Champ our sponsor from Optima Bike was 3rd overall
We received the below message from Andrea in March 2019 – legit beginner that could not swim
Fast forward to May 2022 – Andrea placed 5th with a time of 4h46 at Ironman 70.3 Vietnam (there were 7 slots for the World Champs)
—
ANDREA’S OWN RACE REPORT BELOW
Ironman 70.3 Vietnam Race Report.
Recap here (WARNING long post only for Triathlon Fetishists) : I qualified for the 2022 World Championship BUT…..it’s all to be redone.
—————-
Swim 1.9km = 33’33’’
Bike 90km = 2h23’
Run 21K = 1h44’
Total Time 4’ 46’’
5th Age Group – 20th Overall
5 out of 7 called for World Championship in St. George – Utah – United States on 28/29 October 2022
———–
I don’t want to sound arrogant but I don’t want to hide either … I was really trained for this race, I was sure that without mechanical problems and with a bit of luck I would be able to play in the top 10 of the group.
I was so trained that I secretly hoped for the worst possible conditions (rough sea, wind and terrible heat in the race) to be able to play even better with those in front.
In the last 10 weeks, I have practically done a half marathon every Wednesday morning and a sort of half ironman every Saturday morning with the beasts in HuaHin … the race was a rest day compared to the previous 10 weeks
——————
SWIM: the Sea was much less rough than the day before, the first 200 meters not easy due to the waves but then all quiet until the end. I chose to start very slowly to take off the strong swimmers from behind and find plenty of free space in front (one of the last of the first group).
I entered the water much more calm than usual (thanks to the April Training Camp where we certainly “ swam ” in a very very angry sea) this helped me to keep my heart rate low in the first meters and then keep a stable pace until the end, as we have tried several times in training.
————–
BIKE: as per strategy, very slow first km, until anyone passes me, then I started pushing until halfway where I realized I was a bit low in average power and I significantly increased until I found myself first in the group of pursuers of the first 30 athletes … in the middle of the race it started to rain quite heavily, moreover the route was in my opinion very dangerous … too many bottlenecks and an internal loop that put the head of the race side by side with the tail with a very dangerous difference in speeds. I lost something in the corners to avoid taking risks and I was slowed down several times by the flooded roads but all in all I managed to do better than I had anticipated.
————-
RUN: I am beginning to understand that running in long races is truly a separate race where many variations come into play that can greatly influence the pace and the final result.
The last km of the bike stopped raining and a little sun created a crazy humidity … Even in the run I chose to start very slowly and I started to hum in my head the music of Pacman when he chases the ghosts in the corridors (sound)… every person I passed was an eaten ghost(sound) … I enjoyed until the 14 km when I became the ghost who ran away!
Halfway through the race, the temperature rose considerably due to the sun and humidity but the plan was to stay focused on my pace until halfway through the race and then watch the race time on the clock and attempt to attack the leaders of the K group (I did not look at the race times from the start of the swim until 10 km of the finish line).
For a few meters I was on the podium of my group but then I was passed by strong runners who ran at 4’30 ” on average … another level (for now …).
I tried everything by accelerating to the max for the entire last km but they were too far away.
——————–
The goal was to go below 5 hours so I am extremely satisfied with the result, half of the credit goes to my coach Vinicius Santana who trained me from zero (I didn’t know how to swim, I never had a bike and I was just running to lose weight ) until reaching a world qualification in 3 years. As always, his training plan was simply perfect: there’s no secret I train almost 20 hours a week, go to sleep every night at 9pm and wake up at 4.30am every morning to be able to combine work and training.
7 days a week Saturdays, Sundays, Holidays included. I am not athletically gifted in any discipline, I train a lot but also a little if we compare it to real athletes … I am not the best at anything, I am just the most hungry of all when I have a goal in mind … I can slow down but I always get there and in any case, I would easily sell my soul to the devil just to be able to take what I want…it has been always like this, all my life.
So I qualified for the October World Cup in the United States?
Yes, but I will NOT be able to go
I have a work commitment in Singapore that week that cannot be postponed, I already knew it long before the race, since last year, when they called me on stage for the slot I tried to ask if possible to postpone it to the next world championships of 2024 in Finland but the business machine of the Ironman has been inflexible…
So everything is to be redone … from October onwards I will go hunting for the world qualification again, first in Lombok in Indonesia then in Puerto Princesa in the Philippines, and then again and again at each race until I manage to qualify again for the 2023 World championship in Finland (this time without business appointments!).
Honestly, I’m not much disappointed (now…) on the contrary, the bright side is that I just have more time to train even harder and present myself in Finland better than I could have been in October in the United States.
A special thanks to Kipsan Beck who was the first to believe in this result, it all started with his idea during one of our killer run sessions at the Track.
Sponsors & Discounts:
–
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/
Dear athletes, below the relevant updates for the upcoming month
* Swim sessions now only 1x a week, on Mondays
* Training Camp Photo report
* All sessions confirmed in May (despite public holidays)
* Optima bike colors for 2022
As we come back to training post Songkran, we are making a change to the swim sessions schedule, now there will be only one swim per week, on Mondays. We were not getting enough people to justify a second weekly swim, if this changes in the future we may reconsider.
Below also some images from our Long Distance training camp early in April, to inspire you to push the next couple weeks into the start of the long distance season with Ironman 70.3 Vietnam, Pattana Long Distance Tri as well as Roboman
In this newsletter you can also check our bike sponsor line for 2022, Optima has been a long time supporter and if you are looking for a new bike, frameset or wheels, ironguides members gets special pricing, other then a great value for a top notch equipment, the customer service is bar none since they are a Bangkok based brand.
Enjoy your training,
Vinnie Santana
ironguides Head Coach
We have renewed our multi-year partnership with Thai bicycle and wheels brand Optima Bikes. ironguides athletes and members get discounts exclusive prices – must have a valid membership
20% off for Omega Frameset (Price 69,900) with free Aero caliper brakes (value 7500THB.)
10% off for Carbon Wheels
5% off for Omega Completed Bike
Omega bikes for 2022
Sponsors & Discounts:
–
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/
Dear athletes, below the relevant updates for the upcoming month
* Last call! 10 days to go for our long distance camp
* Sponsorship deals on bikes, wheels & frames
* Run session confirmed on April 6th (Chakri holidays)
* Songkran dates announced (no classes 11th-14th = 1 week added to your membership)
We are now 10 days away from our camp, we still have some slots if you want to kick start your long distance season with the camp as well as our race simulation
Talking about season, we are now approaching the hottest period of the year combined with a few long races early in May. I’m seeing a lot of you are struggling to even finish workouts in this heat, so I did a post on Social Media page in which I will replicate it below, its a good time to forget a little about the numbers, the garmin pace, lower the expectations and just learn how to read the current conditions (race day & training) to adapt.
And finally, we renewed our partnership with Optima bikes, not only they provide very fast equipment at a great value but the fact it’s a Thai brand based in BKK, means superior Customer Service
Enjoy your training,
Vinnie Santana
ironguides Head Coach
Members Updates – Racing in the heat:
Songkran Dates Announced – Week Long Break
All 3 classes will be cancelled on Songkran Week (11th to 14th), memberships will be credited 1 week. Reminder that on April 6th, also a public holidays (Chakri) we will be running our run session
—
Ironman 70.3 Vietnam & Why you should lower your time expectations into the race and plan to walk all aid stations.
This is likely going to apply for Pattana 70.3 as well since the run there is rolling and it may be just as hot:
I’m sharing this with some of our athletes, and I figured I would post this here if you also plan to race Vietnam.
I’ve been to Ironman Vietnam 4x to work at the event (2015-2018), the day before the race in the first year in 2015, we had a big team from BKK and I thought “This is going to be a disaster, everyone will be blowing up and walking” as we sat in the shade with the perceived temperature at 42 degrees.
Turns out race day was only “very hot”, the average run split of the top 5 male (minus the fastest & slowest) was 1h23″30. I also checked the other average times
Now, these are world class athletes, capable of running ~1h09-12′ in cooler conditions. If THEY slow down 10-15+min, you can count that the damage on your own time will be much greater (20-30min) unless you are an outlier who handles the heat extremely well.
Why this is important:
a) Vietnam is not a race for fast times – chances are you won’t PB there and you should lower all the expectations.
b) Adjust your race day strategy accordingly, the run:walk protocol works very well here, at worse case scenario, walk & dont rush every aid stations. Be careful with pacing too
c) Adjust your training – you will see our track sessions becoming longer and slower, we still do threshold work (10k pace intervals) but not a lot of very fast intervals for the next 2 months. Attention also with technique, higher stride rate = bonk proof technique.
All that said, the tougher the race, better opportunities there are in terms of placing if you show up fit and execute it well on race day.
Final Call! Long Distance Training Camp & Race Simulation:
C55 events has just announced a ironman 70.3 distance event (non ironman branded) on May 1st and Roboman will also hold a middle distance event Mid May. The below camp is a perfect prep weekend for this 4-6 weeks out.
It will include a race Simulation 1.5k swim / 90k bike / 10k run with 3,000THB symbolic prize purse to spice things up (women get 30min time bonus!) and 16 lucky draw items, as well as a long ride of 130km (90k for beginners), open water swim & a QA session with the Coach.
Many of you are training for Ironman Vietnam 70.3 as well as a full ironman in the summer, this camp will be perfect to transition you into long distance racing, the shortened run will take less out of you while you can still practice pacing, nutrition and race day strategy.
Beginners athletes are welcomed and we have a shorter version too as course will be multilap (2x 750m swim, 3x30km bike, 2.5km run).
Please read the FAQ carefully especially the cut off guidelines as well as cancellations policy (now with an insurance option to keep it simple)
We have renewed our multi-year partnership with Thai bicycle and wheels brand Optima Bikes. ironguides athletes and members get discounts exclusive prices – must have a valid membership
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
In this month’s newsletter, learn more about Optima Wheels options (prices shown are pre-discount)
Sponsors & Discounts:
–
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/
Dear athletes, below the relevant updates for the upcoming month
*Members updates: Overall Win & Bike Course Record @February Long Tridash
*Get ready for the Ironman 70.3 events in May with our long distance camp – Final 7 slots
*Available for Download – Swim pacing template sheet
*Songkran dates announced (no classes 11th-14th = 1 week added to your membership)
Another good day at the Tridash, our team took the overall win as well as the overall bike course record
For the data geeks, I’ve created a template sheet to help find your ideal pacing on your next swim as well as added three olympic gold performances with their data. Document is now available for download at members area.
A reminder that we have just a month to go to our long distance training camp, if you are training for the new non-branded Ironman 70.3 distance event in Thailand on May 1st, Ironman 70.3 Vietnam or any Long Distance during the summer, this is a perfect prep.
Enjoy your training,
Vinnie Santana
ironguides Head Coach
Race Report & Members Updates:
ironguides @Tridash – 6 in the top 11, including overall race winner (Victor) & a new bike course record (Romain)
— Tridash & Pool Time Trial pacing strategy
Now available for download @members area (website login)
Tridash & Pool Time Trial pacing strategy – including 3 Olympic Golds performance
— Songkran Dates Announced – Week long Break
All 3 classes will be cancelled on Songkran Week (11th to 14th), memberships will be credited 1 week.
Final 7 slots! Long Distance Training Camp & Race Simulation:
C55 events has just announced a ironman 70.3 distance event (non ironman branded) on May 1st. The below camp is a perfect prep weekend for this 4 weeks out.
It will include a race Simulation 1.5k swim / 90k bike / 10k run with 3,000THB symbolic prize purse to spice things up (women get 30min time bonus!) as well as a long ride of 130km (90k for beginners), open water swim & a QA session with the Coach.
Many of you are training for Ironman Vietnam 70.3 as well as a full ironman in the summer, this camp will be perfect to transition you into long distance racing, the shortened run will take less out of you while you can still practice pacing, nutrition and race day strategy.
Beginners athletes are welcomed and we have a shorter version too as course will be multilap (2x 750m swim, 3x30km bike, 2.5km run).
Please read the FAQ carefully especially the cut off guidelines as well as cancellations policy (now with an insurance option to keep it simple)
–
OTHER SPONSORS AND PARTNERS
Find the discount code at the message board of our app
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 at any event during 2021 – use our coupon code on the members area when registering for the race https://ujamu.net/
Dear athletes, below the relevant updates for the upcoming month
*10 slots left! Long Distance Race Simulation & Training Camp 2-3 April
*Road to a Summer Ironman 70.3 and Full ironman
*Members updates: 7 athletes in the top 8 – January Tridash
The 2022 season started very well for our team at the Tridash, we had 7 athletes in the Top 8 of Saturday race as well as the plenty of PB’s and Wins on Sunday’s event. For February Dash, I suggest you register for the Long event so we can enjoy another day of fun and battleSeveral of our members are aiming to race long distance triathlons in the middle of the year, most popular choices are Ironman 70.3 Vietnam, and Full Ironmans in the European Summer, for that reason we are adding a long distance schedule to our programe, as we get closer to these events, athletes will have the choice to do a longer workout at the track and in April we are organizing a training camp weekend which includes a race simulation so you can build yourself into your key long distance race
Enjoy your training,
Vinnie Santana
ironguides Head Coach
Race Report & Members Updates:
ironguides @Tridash – 7 in the top 8 – In February lets all do the Long Dash, enjoy your 10% off ironguides discount code
Long Distance Training Camp & Race Simulation:
Very excited to announce a Long Distance Training camp on April 2-3 with the focus will be Long Distance Triathlons. It will include a race Simulation 1.5k swim / 90k bike / 10k run with 3,000THB symbolic prize purse to spice things up (women get 30min time bonus!) as well as a long ride of 130km (90k for beginners), open water swim & a QA session with the Coach.
Many of you are training for Ironman Vietnam 70.3 as well as a full ironman in the summer, this camp will be perfect to transition you into long distance racing, the shortened run will take less out of you while you can still practice pacing, nutrition and race day strategy.
Beginners athletes are welcomed and we have a shorter version too as course will be multilap (2x 750m swim, 3x30km bike, 2.5km run).
Please read the FAQ carefully especially the cut off guidelines as well as cancellations policy (now with an insurance option to keep it simple)
Free for coached athletes, tri-club members (1x week only), swim club members (1 or 2x week)
600thb for drop in athletes (book & pay online, in advance)
Running
Weekly Coached Sessions
Where: National stadium (warm up 200m blue track ) When: Wednesdays @18.30-20.00Cost:
*Free for members & coached athletes
*400thb for drop in athletes (book & pay online, in advance)
Cycling
Online training! Download the sessions of your training plan to Zwift or Trainerroad and upload to the app folder, they will appear under Custom workouts. More instructions in the members area of our app
Download file from the ironguides app and move to zwift folder
You can now let zwift guide your ironguides training
NEW! Swim Sessions only 1x week: 4000 THB per 3 months
NEW! Swim Sessions only 2x week: 6500 THB per 3 months
Includes access to weekly sessions, ironguides member status (preferred pricing on events & apparel)
3 Months – Sessions + Training Plan + Coaching Access: 2 options
Run Sessions only: 4500 THB per 3 months
Run + Swim Sessions: 6500 THB per 3 months
Includes access to training plans via app, quarterly email with Coach to structure your training plans, weekly sessions, ironguides member status (preferred pricing on events & apparel)
All Training Plans are available in 2 loads, high and low (# of hours and training days) as well as 3 levels of workouts (beginner, intermediate, advanced)
Plans available
Ongoing Triathlon (short course & overall development)
Balanced Running (5, 10k & overall development)
16-weeks Ironman 70.3
20-weeks Ironman Full
Bike Development, Swim Run maintenance
Run Development, Swim Bike maintenance
Swim Development, Bike Run maintenance
How it works: Sign up for the plans package, fill in the questionnaire with goals & background, discuss with the coach your 3 month plan, start training. Watch our explainer video.
Build an Online Community
The message board is more structure, a good place to find training buddies doing the same training plan and sessions as you on non-coached days. Organize trips to races or events. Stay updated on coaching announcements
The social wall is a casual place to exchange information such as racing opportunities, training photos, members updates.
Manage your Performance
A training log to manage and log your training information with special features such as performance calculators and training performance analysis
Desktop View of your training plan. Mobile version also available
Manage your Performance – Mobile Performance analysis
Lockdown Members! We need to confirm your membership status
Regarding the time left on your membership, and you can track it following the steps in this video using your login access on our homepage footer (if you can’t retrieve yours, reply to this email).
We are offering our members 3 options – we need you to confirm via this form your preferred option:
a) Run Only Classes (+ bonus training plan and access to the ironguides app). This membership will run at a third of the usual rate (ie 20 days will be frozen monthly).
b) Swim + Run Classes (+ bonus training plan and access to the ironguides app). This membership will run at two third of the usual rate.
c) Maintain membership frozen until you are comfortable to come back to training
If you opt for option B, you will also need to select in the form one day to come swimming. Both days will offer the same workout, for now and all levels are welcome. Pick the day that best suits you.
if we dont hear from you, we will maintain the membership frozen by default Here is the form
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OTHER SPONSORS AND PARTNERS
Find the discount code at the message board of our app
TRI-DASH THAILAND: 10% OFF at any event during 2021 – use our coupon code on the members area when registering for the race http://tridashthailand.com/
UJAMU: 10% OFF at any event during 2021 – use our coupon code on the members area when registering for the race https://ujamu.net/
Dear athletes, below the relevant updates for the upcoming month
*6th December Swim is cancelled (Father’s day & Public Holidays)
*Race Report: ironguides draft legal triathlons & Open water swim race
*End year break dates announced Dec 20th to Jan 9th
The last month was all about racing. We hosted 3 events, the lake swim race at Taco and two triathlons, Sprint and Olympic Distance in the draft legal format. These were on the same weekend as Laguna Phuket Triathlon was supposed to be and the goal was to fill in the gap and boost motivation as well as pick up some different skills by racing in a different format.
There are three Tri-Dashes within the next 10 weeks, so for December and January we are focusing on the training, the timing as perfect as we believe in ‘reverse periodization’, which means work on speed first, and slowly build the distance towards the longer races happening later in 2022, so for now, its all about speed and short races.
Enjoy your training,
Vinnie Santana
ironguides Head Coach
Race Report & Members Updates:
Best images from the Draft Legal weekend of racing 20-21 November @Pranburi
Results:
SPRINT DISTANCE – MEN
Name
FINAL
Kenshin
1:00:29
Romain
1:00:49
Golatat
1:02:15
SPRINT DISTANCE – WOMEN
Name
FINAL
Vansa
1:14:42
Mujiratat
1:23:47
Gam
1:24:39
OLYMPIC DISTANCE
Name
FINAL
Zach
2:02:51
Victor
2:05:14
Romain
2:06:22
—- ironguides Team Swim Race – 30th oct 2021
Our open water event at Taco Lake is in the books. It was perfect weather for our 2 loop cable swim (about 1.4k).
Twelve swimmers competed in the event. The swimmers were divided into two teams of six. Each individual swimmer contributed to his or her team’s score.
Congratulations goes to Team Sanook consisting of Mathias, Vanza, Vicki, Mike, Vinh and Gam for just edging out Team Sabai Sabai made up of Zachary, Vinnie, Helder, Andrew, Ben and Finola. Every swimmer put in a strong effort.
The finishing places were:
1. Mathias
2. Zachary
3. Vinnie
4. Vanza
5. Mike
6. Helder
7. Vicki
8. Andrew
9. Vinh
10. Ben
Tie for 11. Gam and Finola
Thank you event sponsor U-Jamu herbal drinks for the prizes
—- Train like the World Champion & Olympic Champion – the science of our track workouts explained
While the ironguides training Method may come across straight forward and simple, there’s a lot more science behind the workouts we do together.
Last month Coach Champ got you to alternate in between 2 efforts, which he called 10k pace (or short course triathlon intensity) and marathon/half marathon pace (or 70.3 and Ironman intensity), we can translate that to scientific terms of Anaerobic Threshold and Aerobic Threshold when lactate reaches 4.0mmol and 2/0mmol respectively. Each intensity is specific to a certain distance, we often spend most of the workout at around 4.0mmol to develop or anaerobic threshold (or FTP for the cycling friendly terms), when we switch back and forth, we build the ability to be more efficient at 2.0mmol since you put your body in a stage it must clear the excess of lactate from the previous set WHILE you are cruising at your race pace.
We add to this the component of pacing (being in control of your speed and associating with effort) and technique at each effort, and we have a simple yet effective workout. “The Norwegians” (World Champion Gustav Iden pic below on a long run, likely targeting 2.0mmol) collect their lactate via blood from ear lobe whilst on their training run to make sure they are exact at those numbers, we can however get pretty close with perceived effort.
Swimming
Coached Sessions at Racquet club
IMPORTANT:
*SESSION CANCELLED ON DECEMBER 6TH (PUBLIC HOLIDAY & FATHER’S DAY)
*LAST SESSION OF THE YEAR 15TH DECEMBER
Free for coached athletes & club members (1x week only)
600thb for drop in athletes (book & pay online, in advance)
Running
Weekly Coached Sessions
*LAST SESSION OF THE YEAR 14TH DECEMBER
Where: National stadium (warm up 200m blue track ) When: Wednesdays @18.30-20.00
Cost:
*Free for members & coached athletes
*400thb for drop in athletes (book & pay online, in advance)
Cycling
We are planning quarterly sessions at the velodrome which is currently closed, meanwhile refer to your training plan for a structured workout, you can download the sessions to Zwift or Trainerroad and upload to the app folder, they will appear under Custom workouts. More instructions in the members area of our app
Download file from the ironguides app and move to zwift folder
You can now let zwift guide your ironguides training
Includes access to weekly sessions, ironguides member status (preferred pricing on events & apparel)
3 Months – Sessions + Training Plan + Coaching Access: 2 options
Run Sessions only: 4500 THB per 3 months
Run + Swim Sessions: 6500 THB per 3 months
Includes access to training plans via app, quarterly email with Coach to structure your training plans, weekly sessions, ironguides member status (preferred pricing on events & apparel)
All Training Plans are available in 2 loads, high and low (# of hours and training days) as well as 3 levels of workouts (beginner, intermediate, advanced)
Plans available
Ongoing Triathlon (short course & overall development)
Balanced Running (5, 10k & overall development)
16-weeks Ironman 70.3
20-weeks Ironman Full
Bike Development, Swim Run maintenance
Run Development, Swim Bike maintenance
Swim Development, Bike Run maintenance
How it works: Sign up for the plans package, fill in the questionnaire with goals & background, discuss with the coach your 3 month plan, start training. Watch our explainer video.
Build an Online Community
The message board is more structure, a good place to find training buddies doing the same training plan and sessions as you on non-coached days. Organize trips to races or events. Stay updated on coaching announcements
The social wall is a casual place to exchange information such as racing opportunities, training photos, members updates.
Manage your Performance
A training log to manage and log your training information with special features such as performance calculators and training performance analysis
Desktop View of your training plan. Mobile version also available
Manage your Performance – Mobile Performance analysis
Members! We need to confirm your membership status
Regarding the time left on your membership, and you can track it following the steps in this video using your login access on our homepage footer (if you can’t retrieve yours, reply to this email).
We are offering our members 3 options – we need you to confirm via this form your preferred option:
a) Run Only Classes (+ bonus training plan and access to the ironguides app). This membership will run at a third of the usual rate (ie 20 days will be frozen monthly).
b) Swim + Run Classes (+ bonus training plan and access to the ironguides app). This membership will run at two third of the usual rate.
c) Maintain membership frozen until you are comfortable to come back to training
If you opt for option B, you will also need to select in the form one day to come swimming. Both days will offer the same workout, for now and all levels are welcome. Pick the day that best suits you.
if we dont hear from you, we will maintain the membership frozen by default Here is the form
–
OTHER SPONSORS AND PARTNERS
Find the discount code at the message board of our app
TRI-DASH THAILAND: 10% OFF at any event during 2021 – use our coupon code on the members area when registering for the race http://tridashthailand.com/
UJAMU: 10% OFF at any event during 2021 – use our coupon code on the members area when registering for the race https://ujamu.net/
It’s been a while since we last trained together but we are excited to be relaunching our group sessions in Bangkok.
* The Warm Up (Head Coach Notes)
* For members only – reactivate your membership
* Members Updates: You are an Ironman! 2 inspiring first timers * Welcome coaches Champ & David
* ironguides Training APP: All in one place
* Group Sessions are back! * On your marks! Club races coming up
* Gear review – Best mask for exercising & wetsuit for the winter
The Warm Up (Head Coach Notes) is one of the changes of the ironguides relaunch I prepared for this new phase in our team.
Our sessions are resuming next week with a new schedule, adapted to the pandemic, we will make it as safe and as fun as possible. If you are a member, you will find below more information on how to activate your membership.
There has also been changes in our coaching team. As many of you may know, Coach Ivan had a bike fall which resulted in a surgery, it was special to see the ironguides community getting together to fund his recovery.
It was also a good time for both of us to revise our goals and we agreed to part ways, Coach Ivan will be focusing on his recovery, his racing and launching his own team and I wish him all the success in his new venture and we all thank him for his help while at ironguides. As Coach Ivan was under ironguides when most of you purchased your membership with him, I wanted to update about this change as well as ensure that we will maintain your membership status and access to our club, you may also check with him any benefits his old members may get with his new coaching business.
We are happy to welcome two coaching experts in their own field that will complement each other making our team bigger and stronger, more about Coaches Champ and David below. I will be more present at the sessions in this initial phase to ensure a smooth transition and I’m also now back fully managing ironguides Bangkok.
The lack of official races has taken a toll in our group motivation and consistency, so we are filling in the gap as the current restrictions do allow us to organize small events for our community.
We have also launched our training app, where you will have access to your training plan, monitor your performance as well as interact with other members who are doing the same training plan. How about using the message board to find members to train with? Or share information about the next race you are going to? The social wall is also a fun feature we can use to share photos and more casual information. In the training plan sections, the bike workouts are also based on power, so you can upload them on zwift or any other cycling app for higher quality workout. Check video below on how it works
There has also been some changes in our schedule and coaching coaching packages to accommodate these changes and services that we are providing, we have added more flexibility to our athletes.
And last not least, in the members updates we have a couple very inspiring stories, this is all about the team and the athletes!
Enjoy your training,
Vinnie Santana
ironguides Head Coach
Members Updates: `You are an Ironman!`
Races are back in Europe, we had 2 very inspiring performances and first timers Ironman finishes in September:
Andrea went from beginners lane in swimming to a 11h30 Ironman (with a 1h13 swim!) in 2 1/2 years @Ironman Italy
Coach Champ is a former special force of the Thai army that is now finishing his master degree in Sports Science at the Chulalongkorn University. He is currently taking the ironguides coaching certification and has completed certification course level 1 and also holds certifications with Endure IQ.
He is also the Head Coach of Garmin run club Thailand and has helped dozens of triathletes and runners via workshops, classes and training camps.
As an elite triathlete, Champ is a 2x Ironman 70.3 World Championships Qualifier, 5x Ironman 70.3 Age Group Winner and has trained under some of the world’s best coaches including Olympians and Ironman World Champions.
Champ will coach most of the running sessions as well as help with other sessions, events and management of the team
Coach Champ
–
Coach David Milziner
A familiar face among the ironguides team, Coach David has coached our squad several times as a substitute as well as worked privately with some of our members, he is now our Swimming Coach.
David is a very experienced swimming instructor specializing in adult swimmers. A certified coach with Swimming Australia, Total Immersion Swimming and Conquer Your Fear of Water, he has helped several triathletes of all abilities to take their swim to the next level combining his experience on deck fixing swimmers strokes, his background as a competitive pool swimmer as well as several triathlon relays and open water swimming races, where he recently placed in the top 10 at the FINA World Championships Masters meet in Korea 2019 in the 3km open water event in his age group.
Coach David
ironguides APP – ALL in one place
With our new app we have 3 mains goals:
Provide you a training plan & coaching support
All Training Plans are available in 2 loads, high and low (# of hours and training days) as well as 3 levels of workouts (beginner, intermediate, advanced)
Plans available
Ongoing Triathlon (short course & overall development)
Balanced Running (5, 10k & overall development)
16-weeks Ironman 70.3
20-weeks Ironman Full
Bike Development, Swim Run maintenance
Run Development, Swim Bike maintenance
Swim Development, Bike Run maintenance
How it works: Sign up for the plans package, fill in the questionnaire with goals & background, discuss with the coach your 3 month plan, start training. Watch our explainer video.
Build an Online Community
The message board is more structure, a good place to find training buddies doing the same training plan and sessions as you on non-coached days. Organize trips to races or events. Stay updated on coaching announcements
The social wall is a casual place to exchange information such as racing opportunities, training photos, members updates.
Manage your Performance
A training log to manage and log your training information with special features such as performance calculators and training performance analysis
Desktop View of your training plan. Mobile version also available
Manage your Performance – Mobile Performance analysis
Includes access to weekly sessions, ironguides member status (preferred pricing on events & apparel)
3 Months – Sessions + Training Plan + Coaching Access: 2 options
Run Sessions only: 4500 THB per 3 months
Run + Swim Sessions: 6500 THB per 3 months
Includes access to training plans via app, quarterly email with Coach to structure your training plans, weekly sessions, ironguides member status (preferred pricing on events & apparel)
Members Only! We need to confirm your membership status
Regarding the time left on your membership, and you can track it following the steps in this video using your login access on our homepage footer (if you can’t retrieve yours, reply to this email). Memberships in our system are set for a 4th october start
We are offering our members 3 options – we need you to confirm via this form your preferred option:
a) Run Only Classes (+ bonus training plan and access to the ironguides app). This membership will run at a third of the usual rate (ie 20 days will be frozen monthly).
b) Swim + Run Classes (+ bonus training plan and access to the ironguides app). This membership will run at two third of the usual rate.
c) Maintain membership frozen until you are comfortable to come back to training
If you opt for option B, you will also need to select in the form one day to come swimming. Both days will offer the same workout, for now and all levels are welcome. Pick the day that best suits you.
Due to social distancing, lane space will be limited and sessions are from 6.45pm to 7.45pm as we need to be out of the facilities by 8pm.
We ask you to fill in this information until the end of tomorrow, October 1st – if we dont hear from you, we will maintain the membership frozen by default – this will help us to confirm with members their swimming days (first come first served). Here is the form
The good news is that restrictions nows allows a max gathering of 25pax. We are now putting on our own club races while the official races don’t come back. This allows our team to stay motivated, fit, have fun and coming out ahead of the competition next season 😉
The next event is the ironguides Open Water swim team race 1.5km – there will be 2 teams with 12 athletes max per team. 2 races separate by level (12 athletes per race), your final ranking counts points for the team. Winning team get special prizes.
Team 1 has 6 athletes on the beginner race and experienced race
Team 2 has the same distribution.
1st place = 12 points
2nd place = 11 points
…10th place = 1 point
Slots limited to 20 swimmers, first come first served.
60 THB commitment fee for members (must still register entry time on google docs)
600 THB for drop in via our website then register entry time Register now https://www.ironguides.net/camps/
Events Calendar
30th October: ironguides Collins Cup – Open Water swim team race 1.5km
20-21 November: Draft legal racing weekend (Saturday sprint & Sunday Olympic) – SOLD OUT
December event: TBC – keep training hard!
Monday Technique & Beginners, Thursday sub 7`30 400m swimmers
Cost:
Free for club members and coached athletes
600thb for drop in athletes (book & pay online, in advance)
Running
Weekly Coached Sessions
Where: National stadium (warm up 200m blue track ) When: Wednesdays @18.30-20.00Session on the 13th (holidays) is ON! Let’s build some momentum Cost:
*Free for members & coached athletes
*400thb for drop in athletes (book & pay online, in advance)
Cycling
We are planning quarterly sessions at the velodrome which is currently closed, meanwhile refer to your training plan for a structured workout, you can download the sessions to Zwift or Trainerroad and upload to the app folder, they will appear under Custom workouts. More instructions in the members area of our app Download file from the ironguides app and move to zwift folder You can now let zwift guide your ironguides training
Velodrome Session (real world zwift!) – Coming up
Gear Review:
T8 Run Max O2 Running Mask
T8 running masks is one equipment advice we’ve been suggesting to some of our athletes during this pandemic.100% breathable, possible even for some fast intervals at Lumpini or anywhere masks are required. Highly recommend it. You can get them on Lazada for 590thb pack with 2 masks
Men’s Vector Pro Fullsuit Special
65% off – Ironguides athletes
Get ready for the winter! Bangkok pools can get icy cold waters from November to January. I highly recommend investing in a wetsuit so you dont need to take a break from your swim training, and you never know when you can race overseas and need them. Wetsuits makes you about 8sec per 100m faster.
You can purchase a wetsuit and use a shipping forwarder such as myus.com to get it shipped to Thailand, you can get a Vortex suit suit+taxes+delivery all for less than 9k THB or the Vector pro for less than 11k. They often offer the same 65% that our discount code gets you, check their website, if there aren’t any promo, our discount code in the members area inside the app. Combine the swuit with a thick silicon swim cap and you are good to go in any cold water.
TRI-DASH THAILAND: 10% OFF at any event during 2021 – use our coupon code on the members area when registering for the race http://tridashthailand.com/
UJAMU: 10% OFF at any event during 2021 – use our coupon code on the members area when registering for the race https://ujamu.net/
Dear athletes, below updates for training in April:
* We add second weekly swim for our athletes * Swimming classes at Raquet club on Monday and Thursday, 19:30 * Run track sessions on Tuesday, 18:30 (Thephasadin track) * Virtual bike sessions on Zwift on Wednesday, 18:40 * Monthly Sky Lane session confirmed on 4th April, 7:30am * Sessions cancelled 12-15th April – Songkran holidays * For timely updates follow our Facebook page
Enjoy your training,
Members Updates
–Sessions cancelled on 12,13,14 and 15th April – Songkran holidays
Swim at Raquet club.
Weekly classes on Monday and Thursday, 19:30-20:50 for all levels
Run Track at Thephasadin stadium
Every Tuesday 18:30
Virtual bike session on Zwift
We keep our meet ups on Zwift every Wednesday 18:40.
Monthly Sky Lane session
Brik (run+bike) session confirmed on 4th April, 7:30am
Non members. Drop in option available as
1) Swim session at Raquet club
Cost: 600 thb
2) Run session at Thephasadin track
Cost: 350 thb
3) Brik session at Sky Lane
Cost: 350 thb
Weekly virtual bike session on Zwift
We keep our weekly virtual meet-ups on Zwift leading by coach Ivan Vlasenko
Every Wednesday Ironguides meet up on Zwift, 18:40 (80min, main set: short intervals/hill repeats 30-180sec to improve your VO2max)
How it works:
You need Zwift membership and the right set-up at home, ideally including a smart trainer with resistance and the Zwift Companion app on your phone.
In order to be able to join the meet-up, you need to follow “Ivan Vlasenko” on Zwift and Zwift Companion Application.
Once you follow he will be able to invite you for a “meet-up”, and you need to accept the invitation in the app. It will appear in your planned events in the app.
You must connect to Zwift and start riding by yourself by clicking on “ride” at least 5 minutes before the official starting time. You can select any map, it does not matter. DO NOT click on “Ride with Ivan Vlasenko” on the menu page, else you might miss the official meet-up.
Once “in the game”, you should be able to click on “join Ivan Vlasenko’s meet-up” on the bottom left of the screen. The blue button will appear 5 minutes before the start of the meet-up. We will all be cycling on the Zwift stationary trainer for a few minutes until the official start time, use this as a warm-up and make sure you are ready for the ride (water, food, towels, fan, AC etc).
Running
Weekly Coached Sessions
Where: National stadium (Thephasadin track) When: Tuesday @18.30-20.00Cost:
*Free for club members & coached athletes
*350thb for drop in athletes (book & pay online, in advance)
Free for club members and coached athletes (2x a week)
600thb for drop in athletes (book & pay online, in advance)
Open Water Swim+Run Session @Taco Lake
Please note, open water swim session cancelled in April due Songkran holidays and Navy triathlon
Open water swim session Schedule
0815-0830 – Arrival & Gear prep
0830-0900 – Warm up (800 to 1100m or open water skills workshop)
0915-1000 – main set
10:00 Short run off the swim Total distances (approx): Swim:
Beginner – 1,600m
Intermediate – 2,000m
Advanced – 3000m Run:
3-5km
Cost:
-600THB (book here)
-Includes access to the lake, a personal safety buoy, locker & shower.
*Taco lake is ~1h drive from Central BKK
Cycling
Monthly coached bike session at Sky LaneDate:
4th April, Sunday
Where: Happy and Healthy Bike Lane When: Sunday 7:30am
Note: bring your running shoes
Cost:
*Free for club members
*350thb for drop in athletes
Membership & Coaching Service Offers
Drop in Sessions (book & pay online, in advance)
Cost: 350thb run & cycling, 600thb swim sessions. Payment in advance, non-refundable due to limited slots per class.
Triathlon Club Membership – 3 options
1 month membership: 2500thb
3 months membership: 6900thb
6 months membership: 11900thb
Includes access to weekly swim, bike, run sessions, training plans library, article & apparel/helmet voucher. (more)
TRI-DASH THAILAND: 10% OFF at any event during 2021 – use our coupon code on the members area when registering for the race http://tridashthailand.com/
Get your code from coach Ivan
Training Plan library
Training Plans library updated (workouts in 3 levels Beginner/Intermediate/Advanced):
* 9 Training plans (3 distances in 3 levels):
Ironman, Half Ironman, Short Course & Duathlon training plans available
* Documents:
-11-page Ironman 70.3 race manual
-Traveling guidelines, Big day – Race simulation workout.
-21 race workouts to your short course plan, ironman recovery guidelines
-guidelines on nutrition, recovery, stress & core training
Access training plan area and sponsor discount codes HERE
Canned Training Plans now in THAI language
โปรแกรมฝึก (ไทย) หรือ คลิก เพื่อดูภาษาอังกฤษ. Training Plans (in Thai) or click here for training plans in English ironguides มีโปรแกรมฝึกที่เหมาะสมกับประสบการณ์และรายการแข่งที่คุณตั้งไว้เป็นเป้าหมาย ทุกโปรแกรมที่ตั้งอยู่บนหลักของ The Method ™ ให้รายละเอียดสำหรับแต่ละครั้งการฝึกสำหรับระยะเวลาที่ดีที่สุดในการเตรียมตัวเพื่อให้คุณอยู่ที่จุดสตาร์ดด้วยความรู้สึกที่ฟิต สุขภาพดี และมีความมั่นใจ
5km Ironguides open Championship
Next edition – May 2021
Where: Lumpini park (meeting point: 200m from the entrance @Suan Lumphini school (Witthayu road)
Date: to be announce
Schedule:
18:45 – arrive,
18:50 – 19:25 Warm up run 4-7km
19:30 Beginner group start 2×2,5km
19:35 Intermediate group start 2×2,5km
19:40 Advance group start 2×2,5km
20:00-20:15 Cool down 2,5km
Total session volume: beginner group ~12km, intermediate and advance ~15km
Cost:
*Free for club members & coached athletes
*350thb for drop in athletes (book & pay online)
Online Booking system for drop in classes
Online Booking system for drop in athletes
In order to maintain quality of our sessions as our group grows, we now require advanced booking for drop in athletes via our website ironguidesthailand.net – it’s a very easy and simple system and takes less than 2 minutes. Please understand that no more cash payments will be accepted. Note that tri-club members aren’t required to book their presence.
The aim is to increase workout quality to club members while still providing the opportunity for non-members to come in casually & allowing new athletes to try out.
How to make your booking online:
1) Access ironguidesthailand.net > booking option is on the top of the page > Select desired class
–
2) Select date > Confirm availability > Fill in name + email > Send
–
3) Confirm details > finalize payment via paypal > receive confirmation email. No refund since when you book a class you take one limited slot.
Dear athletes, below updates for training in March:
* Group sessions in full swing * Swimming classes at Raquet club on Monday (Advance group) and Thursday (Intermediate-Beginner group) at 19:30 * Run track sessions on Tuesday, 18:30 (Thephasadin track) * Virtual bike sessions on zwift on Wednesday 18:40 * Open water swim+run session at Tako lake on Saturday, 8:30
* Monthly Sky Lane brik confirmed on 28th March, 7:30
* Long run + 5k test at Lumphini park confirmed on 12th March, 18:30 * For timely updates follow our Facebook page
Enjoy your training,
Members Updates
–Sessions cancelled on 6th ,14March – TOA triathlon and Tri Dash weekend – Monthly Sky Lane brik confirmed on 28th March – 5km run test confirmed on 12th March @Lumphini park, 18:45
Swim at Raquet club.
Please note that Monday’s session for Advance level only and class on Thursday for Intermediate/Beginner level.
Run Track at Thephasadin stadium
Every Tuesday 18:30
Virtual bike session on Zwift
We keep our meet ups on Zwift every Wednesday 18:40.
Open water swim at Taco
Weekly open water swim + run session at Taco lake every Saturday, 8:30am – great way to start your training weekend.
Brik session at Sky lane
Monthly bike+run session confirmed on 28th March 7:30am
Non members. Drop in option available as
1) Swim session at Raquet club (limited 1-2 spots per day), please book in advance.
Cost: 600 thb
2) Run session at track
Cost: 350thb
3) Open water swim+run at Tako lake
Cost: 600 thb
4) Brik session at Sky Lane – 350 thb
Weekly virtual bike session on Zwift
We keep our weekly virtual meet-ups on Zwift leading by coach Ivan Vlasenko
Every Wednesday Ironguides meet up on Zwift, 18:40 (80min, main set: short intervals/hill repeats 30-180sec to improve your VO2max)
How it works:
You need Zwift membership and the right set-up at home, ideally including a smart trainer with resistance and the Zwift Companion app on your phone.
In order to be able to join the meet-up, you need to follow “Ivan Vlasenko” on Zwift and Zwift Companion Application.
Once you follow he will be able to invite you for a “meet-up”, and you need to accept the invitation in the app. It will appear in your planned events in the app.
You must connect to Zwift and start riding by yourself by clicking on “ride” at least 5 minutes before the official starting time. You can select any map, it does not matter. DO NOT click on “Ride with Ivan Vlasenko” on the menu page, else you might miss the official meet-up.
Once “in the game”, you should be able to click on “join Ivan Vlasenko’s meet-up” on the bottom left of the screen. The blue button will appear 5 minutes before the start of the meet-up. We will all be cycling on the Zwift stationary trainer for a few minutes until the official start time, use this as a warm-up and make sure you are ready for the ride (water, food, towels, fan, AC etc).
Running
Weekly Coached Sessions
Where: National stadium (Thephasadin track) When: Tuesday @18.30-20.00
Cost:
*Free for club members & coached athletes
*350thb for drop in athletes (book & pay online, in advance)
Open Water Swim+Run Session @Taco Lake
Weekly coached sessions, Saturday 8:30am
Sessions cancelled on 6th and 20th March (TOA triathlon and Tri dash race)
Open water swim session Schedule
0815-0830 – Arrival & Gear prep
0830-0900 – Warm up (800 to 1100m or open water skills workshop)
0915-1000 – main set
10:00 Short run off the swim Total distances (approx): Swim:
Beginner – 1,600m
Intermediate – 2,000m
Advanced – 3000m Run:
3-5km
Cost:
-600THB (book here)
-Includes access to the lake, a personal safety buoy, locker & shower.
TRI-DASH THAILAND: 10% OFF at any event during 2021 – use our coupon code on the members area when registering for the race http://tridashthailand.com/
Get your code from coach Ivan
Training Plan library
Training Plans library updated (workouts in 3 levels Beginner/Intermediate/Advanced):
* 9 Training plans (3 distances in 3 levels):
Ironman, Half Ironman, Short Course & Duathlon training plans available
* Documents:
-11-page Ironman 70.3 race manual
-Traveling guidelines, Big day – Race simulation workout.
-21 race workouts to your short course plan, ironman recovery guidelines
-guidelines on nutrition, recovery, stress & core training
Access training plan area and sponsor discount codes HERE
Canned Training Plans now in THAI language
โปรแกรมฝึก (ไทย) หรือ คลิก เพื่อดูภาษาอังกฤษ. Training Plans (in Thai) or click here for training plans in English ironguides มีโปรแกรมฝึกที่เหมาะสมกับประสบการณ์และรายการแข่งที่คุณตั้งไว้เป็นเป้าหมาย ทุกโปรแกรมที่ตั้งอยู่บนหลักของ The Method ™ ให้รายละเอียดสำหรับแต่ละครั้งการฝึกสำหรับระยะเวลาที่ดีที่สุดในการเตรียมตัวเพื่อให้คุณอยู่ที่จุดสตาร์ดด้วยความรู้สึกที่ฟิต สุขภาพดี และมีความมั่นใจ
Online Booking system for drop in classes
Online Booking system for drop in athletes
In order to maintain quality of our sessions as our group grows, we now require advanced booking for drop in athletes via our website ironguidesthailand.net – it’s a very easy and simple system and takes less than 2 minutes. Please understand that no more cash payments will be accepted. Note that tri-club members aren’t required to book their presence.
The aim is to increase workout quality to club members while still providing the opportunity for non-members to come in casually & allowing new athletes to try out.
How to make your booking online:
1) Access ironguidesthailand.net > booking option is on the top of the page > Select desired class
–
2) Select date > Confirm availability > Fill in name + email > Send
–
3) Confirm details > finalize payment via paypal > receive confirmation email. No refund since when you book a class you take one limited slot.
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