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Ironguides Bangkok – December 2021 Updates









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ironguides Bangkok newsletter: Stay updated on what our group is up to!

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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

Enjoy your training,

Visit ironguides Bangkok

The Warm Up (Head Coach Notes)

Dear Members,

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

  • Where: Racquet Club (Map below).
  • Time: 18.30-19.50pm 
  • MONDAY: Technique Focus + Conditioning.
  • THURSDAY: Conditioning Focus + Technique 

Cost:

  • 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

 


Velodrome Session (real world zwift!) – Coming up

Membership & Coaching Services

Drop in Sessions (book & pay online, in advance)

  • Cost: 400 THB running sessions, 600 THB swimming sessions. Payment online, in advance (non-refundable)

3 Months – Sessions Only Membership: 2 options  

  • Run Sessions only: 2500 THB per 3 months
  • Run + Swim Sessions: 4500 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)

Personalized Coaching + Sessions:

Includes:

  • Access to all sessions
  • Customized training plan
  • Weekly communication with your coach
  • Member status

Starts at 5.900thb/month (more)
 

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


Online Community: Train together, Race together, share experiences online and offline

Watch App Explainer Video

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 

Reactivate my Membership

Sponsors & Discounts:


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/

XTERRA WETSUITS: 65% OFF at any event during 2021 – use our coupon code on the members area when registering for the race https://www.xterrawetsuits.com/products/mens-vector-pro-fullsuit-special

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ironguides Bangkok – October 2021 Updates

 

ironguides Bangkok newsletter: Stay updated on what our group is up to!

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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

Enjoy your training,

Visit ironguides Bangkok

The Warm Up (Head Coach Notes)

Dear Members,

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

Congrats Roman Floesser @ Challenge Roth 10h49

Welcome Coaches Champ & David

Coach Champ – (Pipatpon Ingkanont) – ironguides Bangkok Triathlon Coach

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


Online Community: Train together, Race together, share experiences online and offline

Watch App Explainer Video

Membership & Coaching Service Offers

Drop in Sessions (book & pay online, in advance)

  • Cost: 400 THB running sessions, 600 THB swimming sessions. Payment online, in advance (non-refundable)

3 Months – Sessions Only Membership: 2 options  

  • Run Sessions only: 2500 THB per 3 months
  • Run + Swim Sessions: 4500 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)

Personalized Coaching + Sessions:

Includes:

  • Access to all sessions
  • Customized training plan
  • Weekly communication with your coach
  • Member status

Starts at 5.900thb/month (more)

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 

Reactivate my Membership

ironguides Races Series

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!

Race Registration

Swimming

Coached Sessions at Racquet club 

  • Where: Racquet Club (Map below).
  • Time: 18.30-19.45pm (facilities close at 8pm)
  • 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 @18.30-20.00
Session 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.

https://www.xterrawetsuits.com/

Sponsors & Discounts:


OTHER SPONSORS AND PARTNERS 

Find the discount code inside your training plan or login area
https://www.ironguides.net/monthly-subscription-bangkok-plan/

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/

XTERRA WETSUITS: 65% OFF at any event during 2021 – use our coupon code on the members area when registering for the race https://www.xterrawetsuits.com/products/mens-vector-pro-fullsuit-special

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Ironguides Bangkok – April 2021 Updates

 

 

ironguides Bangkok newsletter: Stay updated on what our group is up to!

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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)

Swimming 

Coached Sessions at Racquet club 

  • Where: Racquet Club (Map below).
  • Time:19:30-20:50
  • Monday  and Thursday for all levels  

Cost:

  • 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)

Personalized Coaching:

Includes:

  • Access to all sessions
  • Personalized training plan
  • Email with your coach
  • Apparel voucher

Starts at 5.900thb/month (more)

Sponsors & Discounts: 

Bix vitamins 

Special 15% discount for Ironguides athletes. Get your code from coach Ivan!

Training and racing gear:

Online shop “Sport360” offering you summer season deal (10% discount), use promocode ivans360

https://sport360.co.th/


OTHER SPONSORS AND PARTNERS 

Find the discount code inside your training plan / login area:

https://www.ironguides.net/monthly-subscription-bangkok-plan/

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.

 Maps – Squad location

SWIMMING
Racquet Club @google map – Map 1

Racquet Club Map 2

RUNNING
Running Track by National Stadium BTS (next to MBK)

 

Website Refresh

We refreshed our website! Did you notice? Check out our new look at ironguidesthailand.net/

Keep Up With Us

Friend on Facebook Facebook

Copyright © ironguides, All rights reserved.

Our mailing address is:
info@ironguides.net

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Ironguides Bangkok – March 2021 Updates

 

 

ironguides Bangkok newsletter: Stay updated on what our group is up to!

Is this email not displaying correctly? View it in your browser.

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.

*Taco lake is ~1h drive from Central BKK

Swimming 

Coached Sessions at Racquet club 

  • Where: Racquet Club (Map below).
  • Time:19:30-20:50
  • Monday Advanced level and Thursday – Beginner/Intermediate levels. 

Cost:

  • Free for club members and coached athletes (2x a week)
  • 600thb for drop in athletes (book & pay online, in advance)

5km Ironguides open Championship

To make a bit different your weekly long run on Friday this month we organized 5km time trial run test.

Where: Lumpini park (meeting point: 200m from the entrance @Suan Lumphini school (Witthayu road)

When: Friday, 12th of March 18:45-20:30

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

Top 3 finishers (male) and top female will be awarded with symbol prizes.

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)

 

Cycling 

Monthly coached bike session at Sky Lane

Date: 28th March

 

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 – 2 options  

  • 1 month membership: 2500thb
  • 3 months membership: 6900thb

Includes access to weekly swim, bike, run sessions, training plans library, article & apparel/helmet voucher. (more)

Personalized Coaching:

Includes:

  • Access to all sessions
  • Personalized training plan
  • Email with your coach
  • Apparel voucher

Starts at 5.900thb/month (more)

Sponsors & Discounts: 

Bix vitamins 

Special 15% discount for Ironguides athletes. Get your code from coach Ivan!

Training and racing gear:

Online shop “Sport360” and Compressport Thailand offering you off season deal (buy 2 get 1 free), use promocode ivans360 and get another 10% off

https://sport360.co.th/brand/compressport/


OTHER SPONSORS AND PARTNERS 

Find the discount code inside your training plan / login area:

https://www.ironguides.net/monthly-subscription-bangkok-plan/

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.

 Maps – Squad location

SWIMMING
Racquet Club @google map – Map 1

Racquet Club Map 2

RUNNING
Running Track by National Stadium BTS (next to MBK)

 

Website Refresh

We refreshed our website! Did you notice? Check out our new look at ironguidesthailand.net/

Keep Up With Us

Friend on Facebook Facebook

Copyright © ironguides, All rights reserved.

Our mailing address is:
info@ironguides.net

*|IF:REWARDS|* *|HTML:REWARDS|* *|END:IF|*
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Ironguides Bangkok – February 2021 Updates

 

 

ironguides Bangkok newsletter: Stay updated on what our group is up to!

Is this email not displaying correctly? View it in your browser.

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.

*Taco lake is ~1h drive from Central BKK

Swimming 

Coached Sessions at Racquet club 

  • Where: Racquet Club (Map below).
  • Time: 2 waves of 5 athletes: 7:00-7:55pm and 8:00-8:55pm
  • Monday Advanced level and Thursday – Beginner/Intermediate levels. 

Cost:

  • Free for club members and coached athletes (2x a week)
  • 600thb for drop in athletes (book & pay online, in advance)

Cycling 

Monthly coached bike session at Sky Lane

Date: 28th February

 

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 – 2 options  

  • 1 month membership: 2500thb
  • 3 months membership: 6900thb

Includes access to weekly swim, bike, run sessions, training plans library, article & apparel/helmet voucher. (more)

Personalized Coaching:

Includes:

  • Access to all sessions
  • Personalized training plan
  • Email with your coach
  • Apparel voucher

Starts at 5.900thb/month (more)

We got a race on weekend of March 7th!   

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)

More information – https://www.ironguides.net/camps/ or info@ironguides.net

Sponsors & Discounts: 

Bix vitamins 

Special 15% discount for Ironguides athletes. Get your code from coach Ivan!

Training and racing gear:

Online shop “Sport360” and Compressport Thailand offering you off season deal (buy 2 get 1 free), use promocode ivans360 and get another 10% off

https://sport360.co.th/brand/compressport/


OTHER SPONSORS AND PARTNERS 

Find the discount code inside your training plan / login area:

https://www.ironguides.net/monthly-subscription-bangkok-plan/

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.

 Maps – Squad location

SWIMMING
Racquet Club @google map – Map 1

Racquet Club Map 2

RUNNING
Running Track by National Stadium BTS (next to MBK)

 

Website Refresh

We refreshed our website! Did you notice? Check out our new look at ironguidesthailand.net/

Keep Up With Us

Friend on Facebook Facebook

Copyright © ironguides, All rights reserved.

Our mailing address is:
info@ironguides.net

*|IF:REWARDS|* *|HTML:REWARDS|* *|END:IF|*
unsubscribe from this list | update subscription preferences

 

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Ironguides Bangkok: January 2021 (Lockdown Updates)





*|MC:SUBJECT|*




ironguides Bangkok newsletter: Stay updated on what our group is up to!

Is this email not displaying correctly? View it in your browser.

 

 

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

Enjoy your training,

Members Updates 

Bike focus, lockdown plan.

We create 2 options for our members:

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.

Last race weekend of 2020 brought few podium spots for Ironguides squad both in Ranong and Bangkok 

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!

Weekly virtual bike session on Zwift 

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).

Swimming 

Coached Sessions at Racquet club 

CANCELLED during lockdown period

  • Where: Racquet Club (Map below).
  • Time: 7.30pm-8.50pm
  • Monday and Thursday, Advanced and Beginner levels. 

Cost:

  • Free for club members and coached athletes (2x a week)
  • 600thb for drop in athletes (book & pay online, in advance)

Cycling 

Group ride bike sessions every weekend.

 

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
 

Where: Thephasadin track
When: Tuesdays @6.30-7.50pm

Cost:

*Free for club members & coached athletes
*350thb for drop in athletes  (book & pay online, in advance)

 

Open Water Swim+Run Session @Taco Lake

Coached sessions

Open water group sessions cancellend during lockdown period

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

Total distances (approx):
Swim:
Beginner – 1,600m
Intermediate – 2,000m
Advanced – 2,500m
Run:
2-4km

Cost:
-600THB (book here)
-Includes access to the lake, a personal safety buoy, locker & shower. 

*Taco lake is ~1h drive from Central BKK

 

Ironguides social dinner on 23rd December


Squad celebrating end of the 2020 year and wishing a sporty year ahead 

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)

Personalized Coaching:

Includes:

  • Access to all sessions
  • Personalized training plan
  • Email with your coach
  • Apparel voucher

Starts at 5.900thb/month (more)
 

We got a race on weekend of March 7th!   

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)

More information – https://www.ironguides.net/camps/ or info@ironguides.net 

Sponsors & Discounts: 

Bix vitamins 

Special 15% discount for Ironguides athletes. Get your code from coach Ivan!

Training and racing gear:

Online shop "Sport360" and Compressport Thailand offering you off season deal (buy 2 get 1 free), use promocode ivans360 and get another 10% off

https://sport360.co.th/brand/compressport/
 

OTHER SPONSORS AND PARTNERS 

Find the discount code inside your training plan / login area:

https://www.ironguides.net/monthly-subscription-bangkok-plan/

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.

 

 


 Maps – Squad location

SWIMMING
Racquet Club @google map – Map 1

Racquet Club Map 2

RUNNING
Running Track by National Stadium BTS (next to MBK)

 

In This Issue

Articles:
Upcoming Races Special – Coach Course Review
 Profile The Colless couple  
 Articles from the Coaches  

Gear:
 Tri Gear: 2014 trisuit and bike jersey are ready 

Offers:
 Special Offer: Off-Season Triathlon Training Subscription Plan
 Free eBook: ironguides' Triathlon Secrets
 

 

Website Refresh

We refreshed our website! Did you notice? Check out our new look at ironguidesthailand.net/

Keep Up With Us

Friend on Facebook Facebook

Copyright © ironguides, All rights reserved.

Our mailing address is:
info@ironguides.net

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Ironguides Bangkok – December 2020 Updates

 

ironguides Bangkok newsletter: Stay updated on what our group is up to!

Is this email not displaying correctly? View it in your browser.

 

 

 

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).

Swimming 

Coached Sessions at Racquet club 

  • Where: Racquet Club (Map below).
  • Time: 7.30pm-8.50pm
  • Monday and Thursday, Advanced and Beginner levels. 

Cost:

  • Free for club members and coached athletes (2x a week)
  • 600thb for drop in athletes (book & pay online, in advance)

Cycling 

Monthly coached “Sky Lane brik” session:

Next Sky Lane session: 12th December

Where: Happy and Healthy Bike Lane, Suvanabhumi airport

When: Saturdays @7.30-10:00am (warm up starts at 7.30am)

Cost:
*Free for club members
*350thb for drop in athletes (book & pay online, in advance)

Running 

Weekly Coached Sessions

Where: Thephasadin stadium 400m track
When: Tuesdays @6.30-7.50pm

Cost:

*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

Total distances (approx):
Swim:
Beginner – 1,600m
Intermediate – 2,000m
Advanced – 2,500m
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

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 months option 

  • 3 months membership: 6900thb
  • 6 months membership: 11900thb

Includes access to weekly swim, bike run sessions, training plans library, article & apparel/helmet voucher. (more)

Personalized Coaching:

Includes:

  • Access to all sessions
  • Personalized training plan
  • Email with your coach
  • Apparel voucher

Starts at 5.900thb/month (more)

Hua Hin training camp. Calendar for 2021 is coming soon!   

Training Camp in Hua Hin with Coach Vinnie Santana,


Photo: final camp of 2020 (31.10-1.11)

More information – https://www.ironguides.net/camps/ or info@ironguides.net

 

Sponsors & Discounts: 

Bix vitamins 

Special 15% discount for Ironguides athletes. Get your code from coach Ivan!

Training and racing gear:

Online shop “Sport360” and Compressport Thailand offering you off season deal (buy 2 get 1 free), use promocode ivans360 and get another 10% off

https://sport360.co.th/brand/compressport/


OTHER SPONSORS AND PARTNERS 

Find the discount code inside your training plan / login area:

https://www.ironguides.net/monthly-subscription-bangkok-plan/

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.


 Maps – Squad location

SWIMMING
Racquet Club @google map – Map 1

Racquet Club Map 2

RUNNING
Running Track by National Stadium BTS (next to MBK)

In This Issue

Articles:
Upcoming Races Special – Coach Course Review
 Profile The Colless couple  
 Articles from the Coaches  

Gear:
 Tri Gear: 2014 trisuit and bike jersey are ready 

Offers:
 Special Offer: Off-Season Triathlon Training Subscription Plan
 Free eBook: ironguides’ Triathlon Secrets
 

Website Refresh

We refreshed our website! Did you notice? Check out our new look at ironguidesthailand.net/

Keep Up With Us

Friend on Facebook Facebook

 

Copyright © ironguides, All rights reserved.

Our mailing address is:
info@ironguides.net

*|IF:REWARDS|* *|HTML:REWARDS|* *|END:IF|*
unsubscribe from this list | update subscription preferences

 

 

Image Post

Ironguides Bangkok – November 2020 Updates

 

 

ironguides Bangkok newsletter: Stay updated on what our group is up to!

Is this email not displaying correctly? View it in your browser.

Dear athletes, below the updates for the upcoming month:

* Open water swim sessions cancelled on 1st, 8th and 22nd  November – Hua Hin camp, 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

Total distances (approx):
Swim:
Beginner – 1,600m
Intermediate – 2,000m
Advanced – 2,500m
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

Swimming 

Coached Sessions at Racquet club 

  • Where: Racquet Club (Map below).
  • Time: 7.30pm-8.50pm
  • Monday and Thursday, Advanced and Beginner levels. 

Cost:

  • Free for club members and coached athletes (2x a week)
  • 600thb for drop in athletes (book & pay online, in advance)

Cycling 

Monthly coached “Sky Lane brik” session:

Next Sky Lane session: 14th November

Where: Happy and Healthy Bike Lane, Suvanabhumi airport

When: Saturdays @7.30-10:00am (warm up starts at 7.30am)

Cost:
*Free for club members
*350thb for drop in athletes (book & pay online, in advance)

Running 

Weekly Coached Sessions

Where: Thephasadin stadium 400m track
When: Tuesdays @6.30-7.50pm

Cost:

*Free for club members & coached athletes
*350thb for drop in athletes  (book & pay online, in advance)

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 months option 

  • 3 months membership: 6900thb
  • 6 months membership: 11900thb

Includes access to weekly swim, bike run sessions, training plans library, article & apparel/helmet voucher. (more)

Personalized Coaching:

Includes:

  • Access to all sessions
  • Personalized training plan
  • Email with your coach
  • Apparel voucher

Starts at 5.900thb/month (more)

Hua Hin training camp. Calendar for 2021 is coming soon!   

Training Camp in Hua Hin with Coach Vinnie Santana,


Photo: final camp of 2020 (31.10-1.11)

More information – https://www.ironguides.net/camps/ or info@ironguides.net

 

Sponsors & Discounts: 

Training and racing gear:

Online shop “Sport360” and Compressport Thailand offering you off season deal (buy 2 get 1 free), use promocode ivans360 and get another 10% off

https://sport360.co.th/brand/compressport/


OTHER SPONSORS AND PARTNERS 

Find the discount code inside your training plan / login area:

https://www.ironguides.net/monthly-subscription-bangkok-plan/

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.


 Maps – Squad location

SWIMMING
Racquet Club @google map – Map 1

Racquet Club Map 2

RUNNING
Running Track by National Stadium BTS (next to MBK)

In This Issue

Articles:
Upcoming Races Special – Coach Course Review
 Profile The Colless couple  
 Articles from the Coaches  

Gear:
 Tri Gear: 2014 trisuit and bike jersey are ready 

Offers:
 Special Offer: Off-Season Triathlon Training Subscription Plan
 Free eBook: ironguides’ Triathlon Secrets
 

Website Refresh

We refreshed our website! Did you notice? Check out our new look at ironguidesthailand.net/

Keep Up With Us

Friend on Facebook Facebook

Copyright © ironguides, All rights reserved.

Our mailing address is:
info@ironguides.net

*|IF:REWARDS|* *|HTML:REWARDS|* *|END:IF|*
unsubscribe from this list | update subscription preferences

 

Image Post

Ironguides Bangkok – October 2020 Updates

 

 

ironguides Bangkok newsletter: Stay updated on what our group is up to!

Is this email not displaying correctly? View it in your browser.

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

Total distances (approx):
Swim:
Beginner – 1,600m
Intermediate – 2,000m
Advanced – 2,500m
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

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

More information – https://www.ironguides.net/camps/ or info@ironguides.net


There will be plenty of climbing!


Camp Hotel – Amari Hua Hin

Swimming 

Coached Sessions at Racquet club 

  • Where: Racquet Club (Map below).
  • Time: 7.30pm-8.50pm
  • Monday and Thursday, Advanced and Beginner levels. 

Cost:

  • Free for club members and coached athletes (2x a week)
  • 600thb for drop in athletes (book & pay online, in advance)

Cycling 

Monthly coached “Sky Lane brik” session:

Next Sky Lane session: 10th October

Where: Happy and Healthy Bike Lane, Suvanabhumi airport

When: Saturdays @7.30-10:00am (warm up starts at 7.30am)

Cost:
*Free for club members
*350thb for drop in athletes (book & pay online, in advance)

Running 

Weekly Coached Sessions

Where: Thephasadin stadium 400m track
When: Tuesdays @6.30-7.50pm

Cost:

*Free for club members & coached athletes
*350thb for drop in athletes  (book & pay online, in advance)

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 months option 

  • 3 months membership: 6900thb
  • 6 months membership: 11900thb

Includes access to weekly swim, bike run sessions, training plans library, article & apparel/helmet voucher. (more)

Personalized Coaching:

Includes:

  • Access to all sessions
  • Personalized training plan
  • Email with your coach
  • Apparel voucher

Starts at 5.900thb/month (more)

Sponsors & Discounts: 

Training and racing gear:

Online shop “Sport360” and Compressport Thailand offering you off season deal (buy 2 get 1 free), use promocode ivans360 and get another 10% off

https://sport360.co.th/brand/compressport/


OTHER SPONSORS AND PARTNERS 

Find the discount code inside your training plan / login area:

https://www.ironguides.net/monthly-subscription-bangkok-plan/

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.


 Maps – Squad location

SWIMMING
Racquet Club @google map – Map 1

Racquet Club Map 2

RUNNING
Running Track by National Stadium BTS (next to MBK)

In This Issue

Articles:
Upcoming Races Special – Coach Course Review
 Profile The Colless couple  
 Articles from the Coaches  

Gear:
 Tri Gear: 2014 trisuit and bike jersey are ready 

Offers:
 Special Offer: Off-Season Triathlon Training Subscription Plan
 Free eBook: ironguides’ Triathlon Secrets
 

Website Refresh

We refreshed our website! Did you notice? Check out our new look at ironguidesthailand.net/

Keep Up With Us

Friend on Facebook Facebook

Copyright © ironguides, All rights reserved.

Our mailing address is:
info@ironguides.net

*|IF:REWARDS|* *|HTML:REWARDS|* *|END:IF|*
unsubscribe from this list | update subscription preferences

 

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Ironguides Bangkok – September 2020 Updates





*|MC:SUBJECT|*




ironguides Bangkok newsletter: Stay updated on what our group is up to!

Is this email not displaying correctly? View it in your browser.

 

 

Dear athletes, below the updates for the upcoming month:

Sessions cancelled on 6, 7th Settember – public holidays  and 13, 20th  September  –  Tri Dash weekend and Nakorn Phanom triathlon
Monthly velodrome session confirmed on 26th September
* Final 2 slots available for Hua Hin Camp Oct-31, Nov-1 

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
*Monthly Velodrome session, 26th September, 7:30am
* Open water swim+run session at Taco lake on Sunday 27th September, 8:30 
 

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).

 2 Slots left for the 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

Slots are still a couple slots available for the 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

Limited slots. More information – https://www.ironguides.net/camps/ or info@ironguides.net 


There will be plenty of climbing!


Camp Hotel – Amari Hua Hin 

 

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 one session in September (27th September)

Open water swim session 
Schedule
0800-0830 – Arrival & Gear prep
0830-0900 – Warm up (800 to 1100m or open water skills workshop)
0915-1000 – main set

Total distances (approx):
Swim:
Beginner – 1,600m
Intermediate – 2,000m
Advanced – 2,500m
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

 

Swimming 

Coached Sessions at Racquet club 

  • Where: Racquet Club (Map below).
  • Time: 7.30pm-8.50pm
  • Monday and Thursday, Advanced and Beginner levels. 

Cost:

  • Free for club members and coached athletes (2x a week)
  • 600thb for drop in athletes (book & pay online, in advance)

Cycling 

 

Monthly coached velodrome sessions:

Next velodrome session: 26 September
 

Where: Velodrome inside Rajamangala Stadium (Hua Mak) on Ramkhamhaeng road.

When: Saturdays @7.30-9.30am (warm up starts at 7.30am)

Cost:
*Free for club members & coached athletes
*350thb for drop in athletes (book & pay online, in advance)

What if it rains or we cant use the velodrome due to any race/event:
*We do a bike technique & skills drills/run set instead. Same meeting point

Running 

Weekly Coached Sessions

Where: Thephasadin stadium 400m track
When: Tuesdays @6.30-7.50pm

Cost:

*Free for club members & coached athletes
*350thb for drop in athletes  (book & pay online, in advance)

Membership & Coaching Service Offers

Drop in Sessions (book & pay online, in advance)

  • Cost: 350thb run & velodrome sessions, 600thb swim sessions. Payment in advance, non-refundable due to limited slots per class.

Triathlon Club Membership – 3 months option 

  • 3 months membership: 6900thb
  • 6 months membership: 11900thb

Includes access to weekly swim, bike run sessions, training plans library, article & apparel/helmet voucher. (more)

Personalized Coaching:

Includes:

  • Access to all sessions
  • Personalized training plan
  • Email with your coach
  • Apparel voucher

Starts at 5.900thb/month (more)
 

Sponsors & Discounts: 


OTHER SPONSORS AND PARTNERS 

Find the discount code inside your training plan / login area:

https://www.ironguides.net/monthly-subscription-bangkok-plan/

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.

 

 


 Maps – Squad location

SWIMMING
Racquet Club @google map – Map 1

Racquet Club Map 2

CYCLING
Velodrome @ Rajamangala Stadium (Hua Mak)

RUNNING
Running Track by National Stadium BTS (next to MBK)

 

In This Issue

Articles:
Upcoming Races Special – Coach Course Review
 Profile The Colless couple  
 Articles from the Coaches  

Gear:
 Tri Gear: 2014 trisuit and bike jersey are ready 

Offers:
 Special Offer: Off-Season Triathlon Training Subscription Plan
 Free eBook: ironguides' Triathlon Secrets
 

 

Website Refresh

We refreshed our website! Did you notice? Check out our new look at ironguidesthailand.net/

Keep Up With Us

Friend on Facebook Facebook

Copyright © ironguides, All rights reserved.

Our mailing address is:
info@ironguides.net

*|IF:REWARDS|* *|HTML:REWARDS|* *|END:IF|*
unsubscribe from this list | update subscription preferences 



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