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
–
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.
Dear athletes, below updates for training in February:
* Group sessions resumed * Swimming classes at Raquet club on Monday (Advance group). 2 waves of 5 athletes (19-19:55, 20-20:55). * Run track sessions on Tuesday, 18:30 (Thephasadin track) * Virtual bike sessions on zwift on Wednesday 18:40 * Swimming classes at Raquet club on Thursday (Beginner/Intermediate group). 2 waves of 5 athletes (19-19:55, 20-20:55). * Open water swim session at Tako lake on Saturday, 8:30 * For timely updates follow our Facebook page
Enjoy your training,
Members Updates
We resumed our group training sessions with weekly swim, bike (virtual), run and monthly group ride at Sky Lane
Swim at Raquet club.
Please note that Monday’s session for Advance level only and class on Thursday for Intermediate/Beginner level.
As we follow the rules of Raquet club we have to spread our Monday’s and Thursday’s class in 2 waves. First wave of 5 athletes (19:00-19:55) and second wave of 5 athletes (20:00-20:55). Please comfirm with coach Ivan time that you join the class.
Run Track at Thephasadin stadium
We back on track. 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 February 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 @18.30-19.50
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
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:
2-4km
Cost:
-600THB (book here)
-Includes access to the lake, a personal safety buoy, locker & shower.
We want you to stay focused and motivated with a race in the first quarter of 2021.
Commit to race on March 7th, if all goes well, the TOA race at Sam Roi Yot (Sprint, Olympic or Duathlon), however as a back up, we are also setting up a training camp on that same weekend, at that same venue, which includes a Duathlon Race simulation on day 2 and a long ride + swimrun on day 1. Registrations will open depending on travel & other restrictions as well as the status of the TOA event. More updates on the ironguides FB group.
Distances for the Duathlon Race Simulation: 6.5k run + 44k bike (or 22k for beginners) + 6.5k run
Photo: Sam Roi Yot Camp Venue (from our camp in Jan.2020)
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/
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.
Dear athletes, below updates for upcoming weeks/months of lockdown:
* Group sessions only on weekends * Swimmimg classes at Raquet cancelled
* Run track sessions cancelled * Group rides on weekends
* Virtual bike sessions on zwift every Tuesday and Thursday 18:40-20:00 * One and three months membership packages with 50% discount (new) * We got a camp and or a race on March 7th * For timely updates follow our Facebook page
Option 1. Freeze memberships 50% with 3 weekly sessions.
Tuesday: Zwift meet up (hill repeats) 18:40-20:00
Thursdsday: Zwift meet up (VO2max repeats) 18:40-20:00
Saturday: Group ride+short run off as option (Beginner group), 7am
Sunday: Group ride + short run off as option (Advance group), 7am
Option 2. Freeze memberships for lockdown period but access to virtual zwift meet ups.
Non members. Drop in option still available as weekly package.
Cost: 600 thb Package include: 1 group ride in one of the day ( Saturday beginner group or Sunday advance group ) + 2 virtual bike sessions on Zwift.
2 overall podiums and few age group awards for the team in Ranong.
Seems Navy triathlon will be "A" race in the first quater of 2021.
Meantime in Bangkok Kipsan Beck proved that he is ''king of dash'' with top 3 finishes over weekend, on Saturday Dash distance and Sunday – Long Dash. Also taking overall win by points at GC for 2020 season!!
Not to forget about our new Ironguides athlete, who join our squad early 2020 and getting award "Rockie of the year" – k'Gam
(18min improvement on the same course). Keep it up!
Even with less race in the schedule its important to keep training regulary and consistently. When race pop up – you ready to smash it!
We keep our weekly virtual meet-ups on Zwift leading by coach Ivan Vlasenko
Every Tuesday and Thursday: 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).
Where: Meeting point seven-eleven near Ban Thap Chang Airport link station ( location )
When: Saturday and Sunday @7:00-10:00am
Note: please note our first group ride Sunday, 10th January for both levels. Coach Vinnie will lead advance group and coach Ivan will lead beginner group.
Cost:
*Free for club members
*600thb for drop in athletes as weekly package, including access to Zwift meet up (book & pay online, in advance)
Running
Weekly Coached Sessions
Run group sessions cancelled during lockdown period
We want you to stay focused and motivated with a race in the first quarter of 2021.
Commit to race on March 7th, if all goes well, the TOA race at Sam Roi Yot (Sprint, Olympic or Duathlon), however as a back up, we are also setting up a training camp on that same weekend, at that same venue, which includes a Duathlon Race simulation on day 2 and a long ride + swimrun on day 1. Registrations will open depending on travel & other restrictions as well as the status of the TOA event. More updates on the ironguides FB group.
Distances for the Duathlon Race Simulation: 6.5k run + 44k bike (or 22k for beginners) + 6.5k run
Photo: Sam Roi Yot Camp Venue (from our camp in Jan.2020)
TRI-DASH THAILAND: 10% OFF at any event during 2020 – use our coupon code on the members area when registering for the race http://tridashthailand.com/
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
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
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.
Quick updates on the final newsletter of the year:
* Swim sessions cancelled on 7th and 10th December – Public holidays * No open water swim sessions during December * Monthly Sky Lane brik session confirmed on 12th December * End year break – 2 weeks break ( last day of training 17th Dec, back to group training 4th Jan 2021 ) * Ironguides End year dinner confirmed on 23rd December (place and time TBA) * For timely updates follow our Facebook page
Enjoy your training,
Members Updates
Holidays break – 2 weeks
Last session of 2020 – Thursday 17th December – final swim before big Tri-Dash weekend on 19-20 Dec
First session of 2021 – Monday 4th January
All memberships will be frozen for 2 weeks
Ironguides podium at Laguna Phuket triathlon
Big congratulations to Christopher Mascarenhas Keyes to finish top 3 at recent race of legends Laguna Phuket Triathlon 2020
Well done Chris and all finishers!
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, 19:00 (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).
*Free for club members & coached athletes
*350thb for drop in athletes (book & pay online, in advance)
Ironguides social dinner
To celebrate enf of the year we will have our social dinner on 23rd December!
Time and place TBA on our facebook page
November’s night out with LPT finishers
Open Water Swim+Run Session @Taco Lake
Coached sessions
Weekly Brik session – Open water Swim + run off the lake – every Sunday 8:30am (except race weekend and public holidays)
Please note no sessions in December due race weekends (13th and 19-20th December – CIMB triathlon and Tri-Dash/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
TRI-DASH THAILAND: 10% OFF at any event during 2020 – use our coupon code on the members area when registering for the race http://tridashthailand.com/
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.
Dear athletes, below the updates for the upcoming month:
* Open water swim sessions cancelled on 1st, 8th and 22nd November – Hua Hincamp,Tri Dash race and Laguna Phuket Triathlon on these days. * Monthly brik session (bike+run) at Sky Lane confirmed on 14th November. * Open water swim+run session at Taco lake confirmed on Sunday, 15th and 29th November.
Enjoy your training,
Members Updates
* Swimming classes at Raquet club every Monday and Thursday, 19:30
* Run classes on Thephasadin Stadium every Tuesday, 18:30
* Virtual bike sessions on Zwift every Wednesday, 19:00 (highly reccomended for those who have smart trainers).
*Monthly Sky lane brik session (bike+run) confirmed on Saturday 14th November, 7:30am
* Open water swim+run session at Taco lake on Sunday 15th and 29th November, 8:30am
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, 18:30 (75min, 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).
Open Water Swim+Run Session @Taco Lake
Coached sessions
Weekly Brik session – Open water Swim + run off the lake – every Sunday 8:30am (except race weekend and public holidays)
Please note only 2 sessions in November (15th and 29th November). Final open water practice before LPT on 15th.
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
TRI-DASH THAILAND: 10% OFF at any event during 2020 – use our coupon code on the members area when registering for the race http://tridashthailand.com/
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.
Dear athletes, below the updates for the upcoming month:
* Open water swim sessions cancelled on 4th and 25th October – Tri Dash race and public holiday,
Monday’s swim on 26th October – public holiday * Monthly brik session (bike+run) at Sky Lane confirmed on 10th October * Open water swim+run session at Taco lake confirmed on Sunday, 11th and 18th October
Enjoy your training,
Members Updates
* Swimming classes at Raquet club every Monday and Thursday, 19:30
* Run classes on Thephasadin Stadium every Tuesday, 18:30
* Virtual bike sessions on Zwift every Wednesday, 18:30 (highly reccomended for those who have smart trainers).
*Monthly Sky lane brik session (bike+run) confirmed on Saturday 10th October, 7:30am
* Open water swim+run session at Taco lake on Sunday 11th and 18th October, 8:30am
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, 18:30 (75min, 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).
Open Water Swim+Run Session @Taco Lake
Coached sessions
Weekly Brik session – Open water Swim + run off the lake – every Sunday 8:30am (except race weekend and public holidays)
Please note only 2 sessions in October (11th and 18th October)
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
Cost:
-600THB (book here)
-Includes access to the lake, a personal safety buoy, locker & shower.
*Taco lake is ~1h drive from Central BKK
Final Camp of the year in Hua Hin 31-Oct & 1-Nov. Focus is Laguna Phuket Triathlon preparation
Training Camp in Hua Hin with Coach Vinnie Santana
Final ironguides Training Camp Series of the year, 31-Oct & 1-nov. The focus will be a specific preparation for Laguna Phuket Triathlon, led by ironguides Coach Vinnie Santana.
Day 1 start with a bike run race simulation, 55k ride (with hills) followed by 6 to 12k run depending on your level. On day 2 a swim that mimics the transition from ocean to lagoon of Phuket, followed by hill repeats. There are some other sessions and lectures in the schedule too.
All levels welcomed as long as you can ride 40km at an average speed of over 27kph
TRI-DASH THAILAND: 10% OFF at any event during 2020 – use our coupon code on the members area when registering for the race http://tridashthailand.com/
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.
Running 
Recent Comments