Dear athletes, below the relevant updates for the upcoming month
* Training restarts on January 8th
* Members updates: Ironman 70.3 World Champs report, 9 podiums at the Hua Hin Tri, ironguides social
* Cycling Sessions confirmed for 2025
* Article – Understanding Shoulder Pain in Triathletes
* Two Ocean swim races added to the calendar
* Cycling sessions confirmed for Q1 & Q2 2025: Velodrome + Hua Hin endurance weekend
Dont forget to join our Facebook Group for the latest updates!
BACK ON TRACK – TRAINING RESTARTS WEDNESDAY JAN 8TH
First run in 2025: 8th January
First swim in 2025: 13th January
Members Updates & Race report:
— Ironman 70.3 World Championships, Taupo, New Zealand
We had such a perfect weekend in Taupo, New Zealand, for the ironman 70.3 World Championships, all members had successful races
Dani 4h31
Victor 4h32
Andrea 4h48
Kipsan 4h49
Andy V 4h53
Lindsay 4h53 and 14th place!
Andy N 5h46
Agnes 5h38
Gam 7h11
Enjoy the accomplishment, get some rest and soon we start the journey for the 2025 Ironman World Champs!
—
CIMB Hua Hin Triathlon – December 1st
Great success at the CIMB TRIATHLON in HUA HIN with 9 podiums including 4x Top 3 overall podiums
OLYMPIC Seymur 1st overall in 2h01’45 Matheus 3rd overall, 1st M40-49 Andrea 2nd M40-49 Nick 3rd Me40-49 Stephane 1st M50-59 Emma 2nd overall female, 1st F30-39 Mai 2nd F18-29
Yigit in 2h42
Anand in 2h46
SPRINT Vansa 1st overall
DUATHLON Enguerran 3rd M40-49
— Ironman 70.3 Bahrain
Andrew Archibald, new PB in 4h24 & slot for the 2025 Ironman 70.3 World Championships in Marbella, Spain
Understanding Shoulder Pain in Triathletes – Article from our partner Le Physio
In the final weeks leading up to the Laguna Phuket Triathlon and Ironman Phu Quoc Vietnam, we have observed many athletes visiting our clinic due to this persistent and bothersome pain.
“Swimming is all about technique—because who doesn’t love gliding gracefully instead of flailing like a startled octopus? Le Physio Clinic will help you nail those moves without the agony!”
Triathletes commonly experience shoulder pain, particularly during swimming, and neck pain while cycling. These issues often stem from poor posture and muscle imbalances developed from long hours in the aero position on the bike, as well as time spent hunched over desks in an office setting.
SPONSORS AND PARTNERS
Find the discount codes at the members area of our website (login at the footer of ironguides.net)
Free sample gels or Waffles one group session per month + Exclusive ironguides athlete discount 25% off (less than 1USD per gel!)
Products
Energy Gels
Energy Waffles ————
GET 10% OFF ALL TREATMENTS.
We are thrilled to announce our new partnership with Le Physio Clinic, a premier physiotherapy center specializing in:
– Sports injuries,
– Myofascial release,
– Advanced physiotherapy techniques.
This collaboration marks a significant step forward in providing our athletes with the best care and support available, helping you recover faster and get back to training stronger than ever.
Booking your consultation is easy! Simply call Le Physio Clinic at 092 246 9955 and mention the special discount code (placed in the members page) to take advantage of this exclusive offer
Contact Information:
Le Physio Clinic: 092 246 9955
Line: @lephysioclinic
Location: Interchange Building B2 Floor, Asoke, Bangkok
In the final weeks leading up to the Laguna Phuket Triathlon and Ironman Phu Quoc Vietnam, we have observed many athletes visiting our clinic due to this persistent and bothersome pain.
“Swimming is all about technique—because who doesn’t love gliding gracefully instead of flailing like a startled octopus? Le Physio Clinic will help you nail those moves without the agony!”
Triathletes commonly experience shoulder pain, particularly during swimming, and neck pain while cycling. These issues often stem from poor posture and muscle imbalances developed from long hours in the aero position on the bike, as well as time spent hunched over desks in an office setting.
Facts of pain…
The root of shoulder pain often lies in thoracic hyperkyphosis, a rounded upper back with forward head posture. This postural imbalance places extra strain on the shoulder muscles and fascia, leading to misalignment and tension that can result in pain and even injury over time. In triathletes, this imbalance is exacerbated by repetitive overhead movements in swimming, without T spine rotation as well as the aerodynamic positioning in cycling, which both contribute to neck and shoulder strain.
Another problem with incorrect swimming technique is caused by an underactive latissimus dorsi muscle, which helps push your arm back to pull water and drive your body forward. With reduced power from the latissimus dorsi, you may compensate by using smaller shoulder muscles, which are more prone to injury.
How we deal with…
Effective treatment for shoulder pain in triathletes involves both myofascial release and targeted mobility exercises. Myofascial release techniques focus on relieving tightness along the front arm line, targeting muscles like the pectoralis, triceps brachii, and subscapularis. This hands-on approach helps loosen up the tissues that are often shortened or overworked from cycling and swimming.
In addition to myofascial release, incorporating mobility exercises at home can greatly improve shoulder and back flexibility. Exercises that open up the thoracic spine and rotate enhance shoulder range of motion can alleviate existing pain and help prevent further injury. For triathletes, a regular routine of mobility work combined with good posture awareness can be essential in managing and preventing shoulder and neck issues, ultimately enhancing both comfort and performance.
–
Contact Information:
Le Physio Clinic: 092 246 9955
Line: @lephysioclinic
Location: Interchange Building B2 Floor, Asoke, Bangkok
Dear athletes, below the relevant updates for the upcoming month
* Members updates: LPT success, World Champ slot at Ironman 70.3 Phu Quoc
* ironguides end of year sunset party + World Champs Jersey ceremony
* Holidays season break – last session of 2024 on Dec 16th, first session of 2025 on Jan 8th
* ironguides & Bollox – Strava Challenge: Stay fit in the holidays season!
Dont forget to join our Facebook Group for the latest updates!
We will take a 3 weeks break from mid December to Early Jan. All memberships will be credited 3 weeks.
Last run in 2024: 11th of December
Last swim in 2024: 16th of December
First run in 2025: 8th January
First swim in 2025: 13th January
STAY FIT IN THE HOLIDAYS SEASON : IRONGUIDES & BOLLOX STRAVA CHALLENGE
The goal of this challenge is to keep everyone fit enough to ease the transition back to training when we are back with the group sessions in January. We will also rewards those who are training very hard for an early 2025 season race.
Prizes:
Category 1 – Maintenance Prize: 1x gel & 1x waffle for all athletes who finish the maintenance frequency & volume challenge
Category 2 – High Load Prize – who trains the most for the combined 2 weeks:
Top Prize = 6 Bollox gels + 6 Bollox waffles
2nd Prize – 4 Bollox gels + 4 Bollox waffles
3rd Prize – 2 Bollox gels + 2 Bollox waffles
Rules:
*Join ironguides Strava Group
*Use a smart watch to upload all your training from Dec 23rd to Jan 5th
*minimum weekly frequency:2x each discipline
*minimum weekly volume: swim 1h of net time, run 1h30min, bike 2h30min
*Must have an active triathlonmembership or be a coached athlete
About Bollox Energy @bolloxenergy
12 Gels = 11.77* USD (15.70 USD full price)
12 waffles = 12.83* USD (17.10 USD full price)
*including 25% OFF – Discount code on ironguides member page
Members Updates & Race report:
Laguna Phuket Triathlon
Seymur 9th Male Professional
Matheus, 2nd M45-49 and 3rd amateur overall
Vansa, 1st Thai Female
Emma 2nd F30-34
Tanya 3rd F30-34
Vincent 4th M60-69
Yigit first LPT in 3h40
Anand 3h45 & new PB
Slavic 30min improvement year to year
Roberto 1st Triathlon in 3h48
Matt 3h53
Penny 3h56
Lauren in 4h09
AKIYO TAKEUCHI, 4th F45-49
— Ironman 70.3 Phu Quoc, Vietnam
Victor 1st M30-34, 8th overall
Andrea 7th M40-44, World Champs 2025 slot
Antoine Blum, first Ironman 70.3 in 5h53
Antoine Moreau, first Ironman 70.3 in 6h13
Oliver, new PB in 6h56
ironguides end of year sunset party + World Champs Jersey Ceremony
It’s that time of the year again! Switch the running shoes for leather shoes and running singlets for fancy dresses.
As many of us are ending the season at the Ironman 70.3 World Champs in New Zealand Mid December, we are doing our end year party a little earlier.
Come celebrate the good results so far and wish the athletes competing at the world champs, good luck in their races, as we also handle them the rainbow striped World Champs themed bike jerseys.
When:
Sunday, November 24th, 1730-1900
Where
Paradise Lost rooftop bar (Siam@Siam hotel)
5min walk from National Stadium BTS
Who:
ironguides athletes, friends & family
Drinks only. You may get together and get dinner after nearby.
SPONSORS AND PARTNERS
Find the discount codes at the members area of our website (login at the footer of ironguides.net)
Free sample gels or Waffles one group session per month + Exclusive ironguides athlete discount 25% off (less than 1USD per gel!)
Products
Energy Gels
Energy Waffles ————
GET 10% OFF ALL TREATMENTS.
We are thrilled to announce our new partnership with Le Physio Clinic, a premier physiotherapy center specializing in:
– Sports injuries,
– Myofascial release,
– Advanced physiotherapy techniques.
This collaboration marks a significant step forward in providing our athletes with the best care and support available, helping you recover faster and get back to training stronger than ever.
Booking your consultation is easy! Simply call Le Physio Clinic at 092 246 9955 and mention the special discount code (placed in the members page) to take advantage of this exclusive offer
Contact Information:
Le Physio Clinic: 092 246 9955
Line: @lephysioclinic
Location: Interchange Building B2 Floor, Asoke, Bangkok
GET 50% OFF on the first try & 15% OFF on subsequent services.
Bangkok Sports Massage is the first sports-centric massage center in Thailand catering to athletes of all levels. But we also use sports massage techniques to the benefit of ordinary people who aren’t that much into sports. What’s good for top athletes is also good for other folks too!
Each of our massage therapists are all specifically trained in techniques that are proven to assist in the relief of sports related stress and fatigue, relax your muscles, and prepare your body for an athletic event or the everyday rigors of daily life.
Bangkok Sports Massage first opened in mid 2015 and has been serving many thousands of satisfied customers with our services.
Dear athletes, below the relevant updates for the upcoming month
* Members updates: 6x Podiums at Chantaburi Triathlon,
* World Champs: Kona Race report & another 2x World Champs slots at Ironman Langkawi
* Khao Yai Cycling Day Trip confirmed – November 2nd – Final Call
* ironguides end of year sunset party + World Champs Jersey ceremony
Congrats to Dani & Kipsan at the ironman world Champs in Kona, Hawaii, coming in 9h44 & 10h33 respectively. Melts our heart to see “ironguides Bangkok” among the very best in the world.
To watch the two of you become world class age grouper athletes with no weakness, while holding plenty of responsabilities outside training is inspiring for everyone in the group
From the skylane to the Queen K road
See you back in BKK to celebrate this feat.
Enjoy the accomplishment, this is the highest point possible in the career of an amateur triathlete
Members Updates & Race report:
Muang Thai Triathlon, Chantaburi
4 wins and 2 silvers, we almost had an overall podium sweep, with Seymur winning, Victor 2nd and Dan in 4th. Congrats to all who also finished outside the podium, lets keep on training hard to get closer each race.
Olympic Distance
60-64kg SEYMUR BASTIN
70-74kg VICTOR AUDIENNE
80-84kg ANTOINE BLUM
85-89kg DANIEL JACOBS
95-99kg ANTOINE MAUREAU
FEMALE
60-64kg
— Ironman Langkawi, Malaysia
Full Distance
Mai – First ironman in 12h29, 4th F25-29 & Qualified for the 2025 Ironman World Champs in Kona, Hawaii
Slavik – first ironman in 13h01
Ironman 70.3 Distance
Saha – 2nd M50-54 & Qualified for the 2025 Ironman 70.3 World Champs in Marbella, Spain
—
ironguides end of year sunset party + World Champs Jersey Ceremony
It’s that time of the year again! Switch the running shoes for leather shoes and running singlets for fancy dresses.
As many of us are ending the season at the Ironman 70.3 World Champs in New Zealand Mid December, we are doing our end year party a little earlier.
Come celebrate the good results so far and wish the athletes competing at the world champs, good luck in their races, as we also handle them the rainbow striped World Champs themed bike jerseys.
When:
Sunday, November 24th, 1730-1900
Where
Paradise Lost rooftop bar (Siam@Siam hotel)
5min walk from National Stadium BTS
Who:
ironguides athletes, friends & family
Drinks only. You may get together and get dinner after nearby.
*Free for tri-club members, run only members or 1-on-1 triathlon coached athletes *400thb for drop in athletes (book & pay online, in advance)
Cycling
Quarterly Sessions
Uphill Time Trial / Race – Khao Yai National Park
28.5km at 2.4% average gradient (from South gate to the T-junction at the end of the climb) Warm up:
Beginners: 1.5k up + 1.5k down (70km total for the day)
Intermediate: 5km up + 5km down (77km total for the day)
Advanced: 8km up + 8km down (83km total for the day) Then race to the top (28.5km)
We then meet at the restaurant for a coffee break and learn descending skills.
– Confirm your interest by registering HERE Where: Noen Homme Cafe (approx 2h30 drive from BKK) When: November 2nd @09.15am (leaving 9.30am) Cost: Free for Triathlon-Club Members with a valid membership on the day & Personalized Coaching athletes. 400thb for Drop in athletes (book on website)
Hotel: For those staying over, we recommend Siam Desada
Schedule:
0915-0930 – Ride Briefing
0930-1200 – Warm up + Race to the top, easy ride to restaurant at visitor center
1200-1300 – Coffee break with downhill skills workshop
1300-1400 – Downhill to coffee shop, practicing new skills
1400- Drive to BKK What to Bring:
-Spare inner tube, pump, tyre levers
-Plenty of Water & Food
-Cash for park entrance (400thb) & for food
CALENDAR 2024
2nd Nov 2024 – Khao Yai day trip, cycling in the hills.
Q1 2025 – Ironman 70.3 Bangsaen Skylane rides. TBC
Q2 2025 – Hua Hin Endurance Weekend. TBC
Q3 2025 – Technique Session. Skylane BKK. TBC
Memberships, Training Plans & Coaching Services
Drop in Sessions (book & pay online, in advance). Book your class here.
SPONSORS AND PARTNERS
Find the discount codes at the members area of our website (login at the footer of ironguides.net)
Free sample gels or Waffles one group session per month + Exclusive ironguides athlete discount 25% off (less than 1USD per gel!)
Products
Energy Gels
Energy Waffles ————
GET 10% OFF ALL TREATMENTS.
We are thrilled to announce our new partnership with Le Physio Clinic, a premier physiotherapy center specializing in:
– Sports injuries,
– Myofascial release,
– Advanced physiotherapy techniques.
This collaboration marks a significant step forward in providing our athletes with the best care and support available, helping you recover faster and get back to training stronger than ever.
Booking your consultation is easy! Simply call Le Physio Clinic at 092 246 9955 and mention the special discount code (placed in the members page) to take advantage of this exclusive offer
Contact Information:
Le Physio Clinic: 092 246 9955
Line: @lephysioclinic
Location: Interchange Building B2 Floor, Asoke, Bangkok
GET 50% OFF on the first try & 15% OFF on subsequent services.
Bangkok Sports Massage is the first sports-centric massage center in Thailand catering to athletes of all levels. But we also use sports massage techniques to the benefit of ordinary people who aren’t that much into sports. What’s good for top athletes is also good for other folks too!
Each of our massage therapists are all specifically trained in techniques that are proven to assist in the relief of sports related stress and fatigue, relax your muscles, and prepare your body for an athletic event or the everyday rigors of daily life.
Bangkok Sports Massage first opened in mid 2015 and has been serving many thousands of satisfied customers with our services.
Dear athletes, below the relevant updates for the upcoming month
* Members updates: 10 podiums at the Pattana Triathlon Festival, Anna 13h33 at the Ironman World Champs
* Khao Yai Cycling Day Trip confirmed – November 2nd
* Race Entry Discount – 15% OFF Laguna Phuket Open Water Swim By TriHub
* Help us remain #1 ranked triclub in Asia
Every race you do, it counts points towards the triclub ranking, athletes who also qualify for World Champs, count for the number of members participating at these events. We were the #1 ranked triclub at the 2023 Ironman 70.3 World Championships in Finland, lets repeat in 2024 in New Zealand! We can also aim to be the #1 triclub at the Ironman 70.3 Bangsaen 2025
1 – Sign in to your IRONMAN.COM Account on the top right of the page. If you don’t have an account, you can create one
2 – Click on your name (top right) and choose Club Membership.
3 – Choose Add Club and search for Ironguides Bangkok > select > submit.
Members Updates & Race report:
Pattana Triathlon Festival, Chonburi
10 podiums yesterday from current members at the Pattana Triathlon Festival. Congrats to all who also finished race, lets aim for an even bigger number at the CIMB triathlon in Hua Hin December 1st. Training is ON this week, if you raced on the weekend, we have a softer running session at the track, or you can also do your own active recovery steady run.
SPRINT M15-19
2nd Guy
3rd Thomas M40-49
2nd Nick M50-59
2nd Saha F30-39
1st Vansa OLYMPIC M40-49
2nd Andrea M50-59
1st Kipsan F18-29
2nd Mai
F30-39
1st Emma
2nd Tanya
— Ironman World Championships, Nice
Anna Lobanova – 13h33min
What a special day for Anna, who had a perfect day at the world champs. Anna did her first triathlon in 2020 and fast forward 4 years she conquered one of the world toughest/slowest ironman course.
—
15% OFF registration price for laguna Phuket Open Water swim race, by Trihub
Good opportunities at the Laguna Phuket Open Water Swim Race, by Trihub
Race is the day before the Laguna Phuket Triathlon, if you are a member and happen to be in Phuket and want to participate in both, or in only the swim, we have secured 15% OFF from the registration cost. Write us at info@ironguides.net to use your discount.
*Free for tri-club members, run only members or 1-on-1 triathlon coached athletes *400thb for drop in athletes (book & pay online, in advance)
Cycling
Quarterly Sessions
Uphill Time Trial / Race – Khao Yai National Park
28.5km at 2.4% average gradient (from South gate to the T-junction at the end of the climb) Warm up:
Beginners: 1.5k up + 1.5k down (70km total for the day)
Intermediate: 5km up + 5km down (77km total for the day)
Advanced: 8km up + 8km down (83km total for the day) Then race to the top (28.5km)
We then meet at the restaurant for a coffee break and learn descending skills.
– Confirm your interest by registering HERE Where: Noen Homme Cafe (approx 2h30 drive from BKK) When: November 2nd @09.15am (leaving 9.30am) Cost: Free for Triathlon-Club Members with a valid membership on the day & Personalized Coaching athletes. 400thb for Drop in athletes (book on website)
Hotel: For those staying over, we recommend Siam Desada
Schedule:
0915-0930 – Ride Briefing
0930-1200 – Warm up + Race to the top, easy ride to restaurant at visitor center
1200-1300 – Coffee break with downhill skills workshop
1300-1400 – Downhill to coffee shop, practicing new skills
1400- Drive to BKK What to Bring:
-Spare inner tube, pump, tyre levers
-Plenty of Water & Food
-Cash for park entrance (400thb) & for food
CALENDAR 2024
2nd Nov 2024 – Khao Yai day trip, cycling in the hills.
Q1 2025 – Ironman 70.3 Bangsaen Skylane rides. TBC
Q2 2025 – Hua Hin Endurance Weekend. TBC
Q3 2025 – Technique Session. Skylane BKK. TBC
Memberships, Training Plans & Coaching Services
Drop in Sessions (book & pay online, in advance). Book your class here.
SPONSORS AND PARTNERS
Find the discount codes at the members area of our website (login at the footer of ironguides.net)
Free sample gels or Waffles one group session per month + Exclusive ironguides athlete discount 25% off (less than 1USD per gel!)
Products
Energy Gels
Energy Waffles ————
GET 10% OFF ALL TREATMENTS.
We are thrilled to announce our new partnership with Le Physio Clinic, a premier physiotherapy center specializing in:
– Sports injuries,
– Myofascial release,
– Advanced physiotherapy techniques.
This collaboration marks a significant step forward in providing our athletes with the best care and support available, helping you recover faster and get back to training stronger than ever.
Booking your consultation is easy! Simply call Le Physio Clinic at 092 246 9955 and mention the special discount code (placed in the members page) to take advantage of this exclusive offer
Contact Information:
Le Physio Clinic: 092 246 9955
Line: @lephysioclinic
Location: Interchange Building B2 Floor, Asoke, Bangkok
GET 50% OFF on the first try & 15% OFF on subsequent services.
Bangkok Sports Massage is the first sports-centric massage center in Thailand catering to athletes of all levels. But we also use sports massage techniques to the benefit of ordinary people who aren’t that much into sports. What’s good for top athletes is also good for other folks too!
Each of our massage therapists are all specifically trained in techniques that are proven to assist in the relief of sports related stress and fatigue, relax your muscles, and prepare your body for an athletic event or the everyday rigors of daily life.
Bangkok Sports Massage first opened in mid 2015 and has been serving many thousands of satisfied customers with our services.
Dear athletes, below the relevant updates for the upcoming month
* Last call: Khao Yai Cycling day trip Saturday 24th August. New format: Uphill Time Trial Race
* Members updates: Lindsay sub 3h marathon*, Anand sub 6h Ironman 70.3 & Agnes 5th Ironman 70.3 Gdynia
* Article on ITB syndrome (lateral knee pain), by Le Physio
Le Physio Clinic – Article on ITB Syndrome (lateral knee pain)
Article by Fah, Physioterapist at Le Physio Clinic. Full article here.
—
Are you tired of dealing with that nagging ITB pain? We get it – running with poor technique can really mess with your performance. But don’t worry, we’ve got your back!
Why Poor Running Technique Hurts:
Overstriding: Landing with your foot too far forward (often with a heel strike) ramps up braking forces and knee stress, straining the ITB.
Poor Posture: Slouching or leaning disrupts alignment, causing movements that stress the ITB.
Inappropriate Cadence: Running with a slow cadence (under 170 steps/min) increases ground contact time, stressing the ITB. Too many steps? That’s poor balance and weak hip abductors.
Weak Glutes: Weak glutes mean poor pelvic and leg stabilization, increasing ITB strain.
Our 4-Step Treatment Approach to Get You Back on Track – details inside the article:
Step 1: Identify the Pain
Step 2: Improve Mobility
Step 3: Physiotherapy Treatment
Step 4: Perfect Your Running Mechanics
Members Updates & Race report:
San Francisco Marathon, USA
Lindsay Nickel – 3h00’21sec on a course that was 400m long
*Free for tri-club members, run only members or 1-on-1 triathlon coached athletes *400thb for drop in athletes (book & pay online, in advance)
Cycling
Quarterly Sessions
New event! Uphill time trial / bike race in Khao Yai, Aug 24th
In order to add some quality & skills to our Khao Yai trip on August 24th, we are adding the below structure to it
Uphill Time Trial / Race
28.5km at 2.4% average gradient (from South gate to the T-junction at the end of the climb) Warm up:
Beginners: 1.5k up + 1.5k down (70km total for the day)
Intermediate: 5km up + 5km down (77km total for the day)
Advanced: 8km up + 8km down (83km total for the day) Then race to the top (28.5km)
We then meet at the restaurant for a coffee break and learn descending skills.
– Confirm your interest by registering HERE Where: Noen Homme Cafe (approx 2h30 drive from BKK) When: August 24th @09.15am (leaving 9.30am) Cost: Free for Triathlon-Club Members with a valid membership on the day & Personalized Coaching athletes. 400thb for Drop in athletes (book on website)
Schedule:
0915-0930 – Ride Briefing
0930-1200 – Warm up + Race to the top, easy ride to restaurant at visitor center
1200-1300 – Coffee break with downhill skills workshop
1300-1400 – Downhill to coffee shop, practicing new skills
1400- Drive to BKK What to Bring:
-Spare inner tube, pump, tyre levers
-Plenty of Water & Food
-Cash for park entrance (400thb) & for food
CALENDAR 2024
24th Aug 2024 – Khao Yai day trip, cycling in the hills.
2nd Nov 2024 – Khao Yai day trip, cycling in the hills.
Q1 2025 – Ironman 70.3 Bangsaen Skylane rides. TBC
Q2 2025 – Hua Hin Endurance Weekend. TBC
Memberships, Training Plans & Coaching Services
Drop in Sessions (book & pay online, in advance). Book your class here.
SPONSORS AND PARTNERS
Find the discount codes at the members area of our website (login at the footer of ironguides.net)
Free sample gels or Waffles one group session per month + Exclusive ironguides athlete discount 25% off (less than 1USD per gel!)
Products
Energy Gels
Energy Waffles ————
GET 10% OFF ALL TREATMENTS.
We are thrilled to announce our new partnership with Le Physio Clinic, a premier physiotherapy center specializing in:
– Sports injuries,
– Myofascial release,
– Advanced physiotherapy techniques.
This collaboration marks a significant step forward in providing our athletes with the best care and support available, helping you recover faster and get back to training stronger than ever.
Booking your consultation is easy! Simply call Le Physio Clinic at 092 246 9955 and mention the special discount code (placed in the members page) to take advantage of this exclusive offer
Contact Information:
Le Physio Clinic: 092 246 9955
Line: @lephysioclinic
Location: Interchange Building B2 Floor, Asoke, Bangkok
GET 50% OFF on the first try & 15% OFF on subsequent services.
Bangkok Sports Massage is the first sports-centric massage center in Thailand catering to athletes of all levels. But we also use sports massage techniques to the benefit of ordinary people who aren’t that much into sports. What’s good for top athletes is also good for other folks too!
Each of our massage therapists are all specifically trained in techniques that are proven to assist in the relief of sports related stress and fatigue, relax your muscles, and prepare your body for an athletic event or the everyday rigors of daily life.
Bangkok Sports Massage first opened in mid 2015 and has been serving many thousands of satisfied customers with our services.
Let’s Optimize Your PAIN-FREE RUNNING with Le Physio Clinic!
Hey, Triathletes! Are you tired of dealing with that nagging ITB pain? We get it – running with poor technique can really mess with your performance. But don’t worry, we’ve got your back!
Why Poor Running Technique Hurts:
Overstriding: Landing with your foot too far forward (often with a heel strike) ramps up braking forces and knee stress, straining the ITB.
Poor Posture: Slouching or leaning disrupts alignment, causing movements that stress the ITB.
Inappropriate Cadence: Running with a slow cadence (under 170 steps/min) increases ground contact time, stressing the ITB. Too many steps? That’s poor balance and weak hip abductors.
Weak Glutes: Weak glutes mean poor pelvic and leg stabilization, increasing ITB strain.
Our 4-Step Treatment Approach to Get You Back on Track:
Step 1: Identify the Pain
Get your posture and running form analyzed by our Physiotherapists. We’ll spot and correct issues with a personalized improvement plan.
Try our cutting-edge 3D posture analysis AI for both static and dynamic movement evaluations.
Step 2: Improve Mobility
Stretch it out! Focus on the lateral line, quads, inner thighs, hamstrings, and glutes.
Experience Myofascial Release for better motion and less tension and pain.
Step 3: Physiotherapy Treatment
Radial Shockwave Therapy: Relieve tender points and reduce tension along the ITB.
Peripheral Magnetic Stimulation: Strengthen essential running muscles and relax overworked ones.
Radio Frequency Therapy: Effective deep heat therapy to improve healing and reduce ITB tension.
Step 4: Perfect Your Running Mechanics
Work with our expert instructors to land with your foot beneath your hips for a midfoot or forefoot strike, reducing knee and ITB stress.
Maintain an upright posture with a slight forward lean from the ankles. Keep your chest open and shoulders relaxed for better alignment and efficiency.
Test written by Physioterapist Fah
Ready for personalized advice and top-notch treatment? Visit us at Le Physio Clinic in the Interchange Building, Asoke, Bangkok. Book a consultation and use the code inside the Ironguides members page for 10% off all treatments!
Contact us at 092 246 9955.
Your journey to pain-free training starts here! Let’s hit those goals together!
In the rigorous training season, many triathletes find themselves grappling with a variety of injuries. These injuries can range from acute incidents to overuse injuries, with the latter being particularly prevalent due to the high-intensity and repetitive nature of triathlon training. One of the most common overuse injuries experienced by triathletes is shoulder pain, often linked to rotator cuff problems. Understanding the causes and preventative measures for this type of injury is crucial for maintaining a balanced and effective training regimen.
The Rotator Cuff and Shoulder Pain
When triathletes engage in long runs and rides, they adopt an “aero” posture to conserve energy and optimize performance. This posture, characterized by a rounded spine and prolonged static positioning, can significantly limit shoulder motion. Over time, this lack of movement leads to increased tension along the front of the body, resulting in stiffness and reduced shoulder mobility.
For triathletes, this misalignment can be particularly detrimental in swimming, a discipline that demands substantial shoulder complex control and mobility. The repetitive overhead movements required in swimming can exacerbate existing shoulder issues, leading to pinching and tearing of the rotator cuffs.
Preventing these common injuries
Triathletes can significantly reduce the risk of rotator cuff injuries and maintain a balanced training program. Implementing these preventative measures will not only enhance performance but also contribute to long-term athletic health and sustainability.
A technique that can help improve shoulder and spine mobility beyond daily mobility drills is the Myofascial Release Technique. Myofascial release is a therapeutic approach used to relieve pain and increase mobility by targeting the myofascial tissues, which are the tough membranes that wrap, connect, and support muscles. This technique works on the concept of “Tensegrity”, which influences how the body maintains posture by distributing mechanical stress and strain. Tensegrity allows for a combination of stability and flexibility, essential for movement and adaptation. This balance is crucial for dynamic activities as the interconnected network of fascia and muscles continuously adjusts tension to keep the body upright and balanced, even during movement.
Myofascial Release treatment involves applying gentle, sustained pressure and gliding on the fascia to release tension and improve lotion in tissues, helping to alleviate discomfort and restore normal movement patterns.
For personalized advice and treatment options, consider booking a consultation with a specialist. At Le Physio Clinic, located in the heart of Bangkok at the Interchange Building in Asoke, our team of experts is dedicated to helping athletes achieve their Goals.
Contact us at 092 246 9955 and use the discount code found in the members area on the ironguides website to receive 10% off all treatments.
Every year a few weeks ahead of Kona all triathletes start to get excited about the big show, wondering if one day they could be a part of the Ironman World Championships as competitors themselves.
Having raced it as a professional triathlete and having worked with many athletes who have qualified for Kona in the past few years, I have found there are some very clear rules—apart from hard work—on what it takes to earn a spot.
This article will cover both how you should pick a course profile that will provide you a better chance of qualifying as well as a rundown on what to expect at most Ironman qualifiers around the world.
Race your strength:
When it comes to Hawaii, there is no easy way—you have to risk it at some stage. If you are fit enough to race with qualifying for a Kona slot as your goal, it is very likely you have done an Ironman before, so “simply” finishing is no longer a goal. That makes it easier mentally to take more risk during an Ironman, even if it doesn’t work out as planned and you bonk at some stage of the race.
If you are a first-timer, then your goal is to finish. Of course there are secondary goals, with the most popular one to run the run, and your whole training and racing should be focused on that objective.
A very common profile of triathletes is the strong biker with a mediocre run. If you want to qualify for Kona, we are talking about high-performance age group triathletes. If running fast isn’t for you, if for any reason you feel that running 3h30 or quicker isn’t possible, but you feel great on the bike, you might do better by riding close to 5h and then do your best to run 3h40-50. With those splits you will very likely break 10 hours, which puts you very close to a Hawaii for most age groups in several races with the exception of the super-fast races in Europe or those with a stacked field.
Of course your training will have to be tailored to that. You will need to develop an extremely efficient run technique and, of course, bike strength.
Swim faster:
The swim is roughly 10 percent of an Ironman. Why bother with the hard work necessary to go from an 80-minute swim split to 65 minutes? In fact, it could take a year of swim focus to improve those 15 minutes—you might think that within that timeframe you could improve more in your bike or run splits.
Think again. Once you are fit and skilled enough to swim 65 minutes, you are not only saving time but starting the bike and run much fresher, with a lower heart rate and less muscle fatigue which will translate into faster bike- and run splits.
Another benefit is that you are around much fitter athletes during races. There is no need to waste energy on overtaking hundreds of riders which can be physically and mentally stressful. Not to mention that you have more space in the water and experienced swimmers near you which usually makes the swim leg less stressful as everyone is confident and knows what they are doing.
Pacing is another benefit of being a front-of-the-pack swimmer. You save a significant amount of energy when you are “riding with” a group of steady athletes instead of playing catch-up.
Attention to details:
When it comes to Kona, every second counts. I have seen a number of athletes who missed out on a slot by a couple of minutes. They might have gone faster by paying more attention to details before and during the race.
Equipment:
The old saying “Never try anything new on race day” is getting more and more important as the triathlon industry throws all those new technologies and gadgets at us. Walking around the Expo days before an Ironman and seeing all those items that you don’t own yet but are supposed to make you go faster can be very tempting. Don’t give in. An extreme example comes from one very fit athlete who was reduced to walking the marathon due to blisters caused by his brand-new compression socks.
First of all, you do NOT need the best and most expensive equipment to qualify. In fact, in many situations you might go faster if you choose the cheaper options, since that what is usually designed for the world-class professional athlete may be out of the age grouper’s range of fitness or skills to handle.
Diet:
You should have a very straightforward nutrition plan for race day. It has to be something you have tried and tweaked over many races and training sessions. Stick to it—the last thing you need is slowing down as a result of getting your nutrition wrong, which can cause stomach discomfort or lack of energy, which will in turn result in a slow day even when physically you were very fit.
Experience:
As I’ve written in one of my articles before, there is no perfect Ironman race. Something won’t go as planned, period. That said, the more experience you have in dealing with new situations, the easier it will be for you to pick the best choice for each surprise.
If you think you are still a few years away from qualifying, use this time to get to know yourself better, race different courses and conditions, see what suits you and what doesn’t—be aware of your weaknesses and work on them.
However, if qualifying is something is a realistic possibility for you, do a tune-up race in preparation for the big day—ideally a half ironman event 8-10 weeks out on a similar course (consider wetsuits, ocean or lake swim, hills on the bike and run, and weather conditions). Use the same equipment, strategy and nutrition as you plan to do in the qualifier race, even if by doing that you might go a bit slower than you could by racing according to the 70.3 distance.
Understanding Ironman races around the globe:
Now that you have an idea on what to consider when picking a course that will suit your strengths and maximize your chances of qualifying, you also have to understand the specifics of racing on each course and part of the globe.
Things to consider:
Matching course profile & your profile
As discussed earlier in this article, finding a course that suits your strengths and won’t make you lose too much ground on your weakness should be priority number one. Once you have picked the races around the world based on that, consider number of slots, level of competition and travel time, in that order.
Number of slots
Slots per race vary, from as few as 30 to as many as 80—that makes a huge difference as, depending on your age group, you have a chance even if you place 15th or so if you are in the M40-44 age group for example and are lucky that some athletes ahead of you will turn down the slot. On the flipside, races with fewer slots make it much tighter; unless you are in the top 5 of your age group, your chances are slim.
Level of your competition
Certain races tend to attract certain types of athletes. If you want to qualify at the fastest ironman on the planet, you better be ready to race very, very fast. Ironmans in Europe, with the exception of a few races, are known to have very high caliber athletes, since the locals are in peak shape at that time of the year and they prefer to race their “home turf” due to logistical reasons. Showing up at Ironman Frankfurt, which is the European Championships, to qualify for Kona will require a perfect race regardless of your level. It is preferable to choose races where historically finisher times are slower.
Location & Traveling requirements
Apart from the obvious fact that many athletes can’t afford too many days off work or away from home, time zones are also important when racing such a long event overseas. The general rule of thumb is a day of rest for each hour of difference; if you can’t afford that time, make sure you are a good traveler otherwise it may be a wasted opportunity.
Another detail to think about is the time of the race within the year and the qualifying season. Races later in the season are usually less competitive such as those late in August (Canada and Japan come to mind), as most of the very fast athletes prefer to qualify earlier in the year so they can afford to take some time off, recover from their efforts, before building for Kona again. The late-season races are in a way a “last resort” for people trying to qualify, as they need to back it up with Kona in about 5-6 weeks.
So, which race to pick? See the Pros and Cons of the most famous ones below:
Ironman races in the Americas:
Most Ironmans in North America offer a higher amount of Kona slots, which is already a very attractive feature. Another benefit is that the level of the competition isn’t as high, since there are several Ironman races within weeks of each other and the fast athletes tend to spread thin around the races from the country. Few overseas athletes get to go to races in North America. Most races in North America also sell out very fast, another reason that may leave fast athletes outside of the race
Ironmans Brazil and Mexico do offer a moderate amount of Kona slots but the competition may be slighter faster than in North America and Canada. In Brazil, for example, if you are a man between the age of 30 and 40, you may have to break 9h30 to have a chance.
Oceania and Asia:
As of the time of writing, we only have an Ironman race in Japan when it comes to Asia. Local athletes aren’t as fast as those in Europe or Australia, and the late time of the race also makes this slightly less competitive since most of the top athletes prefer to race earlier in the year so they can recover and train specifically for Kona.
On the flip side you have races in Australia that are very different than Japan. Busselton and Melbourne are probably among the hardest races in the world to qualify—they are early in the season on fast courses with fast athletes. If you are in a competitive age group, you may go 9h15 and miss out on Kona. They are great for PBs, but for a Kona slot only if you are a very experienced and fast triathlete. Ironman Cairns and Port Macquarie on the other hand offer less competitive fields, and slower races and courses in general, increasing the chances of intermediate level triathletes.
Ironman Races in Europe:
In Europe you have got everything. From the easier races to qualify such as the UK and Wales that are later in the year, on slower courses with slower competitors, but they can be very unique when it comes to course profile; you better be ready for a lot of ups and downs, both on the technical front and the bike course. If you live in a flat area and aren’t used to technical rides, this may not suit you.
The traditional European races such as Frankfurt & Austria are also a mini version of the world championships—don’t be surprised to see several athletes breaking nine hours if you are in a competitive age group.
You may also find extreme conditions in Europe that may fit like a glove for very few athletes: Ironman Nice for very technical and climber-bike riders, or Ironman Lanzarote for strong climbers who won’t need to be as technical but will need to be able to handle the heat.
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With the information above, you have now a clear map for your Road to Kona. Unless you are a very experienced and fast ironman triathlete with several Kona starts already under your belt, picking the right race will increase your chances and make the dream a reality. And make sure you back that decision with specific, smart and hard training.
Good luck and hope to see you on the start line in Kona one day!
I was approached by one of our athletes after our swim training one night and he asked why we don’t technique work and kicking sets. While I welcome pure swimmers to my squad as an opportunity for them to get fit, these swimmers can be very experienced, and this day, this athlete suggested the rest of our group would improve if we spent part of the session working on technique drills rather than fitness.
Coming from a swimming background, more specifically a breakstroker and sprinter, which is a combination that weighs heavily on technique rather than fitness, he just couldn’t relate to the challenges that most of our swimmers, as triathletes, need to deal with when it comes to the specifics of triathlon swimming.
I had to remind him that our group is a triathlon group and that’s why we do things differently to the traditional swimming master programme. The article below should clarify the main points, and where your focus should be.
ironguides Triathlon Squad in Bangkok, Thailand
1) Technique is individual
1.1 Background
At our squad we have athletes who have swam at the Swimming Olympic Trials to a first timer that can barely make it across the pool, and all levels in between. To prescribe one same drill to both athletes would be a waste of time and effort, since their needs are completely different, the experienced swimmer may need to work on specific open water skills or adjust the swim stroke to more sufficient style since the training load is lower than it used to be at peak shape and that impacts the technique used.
The beginner needs to go back to the basics, learn timing of breathing, basic balance work in the water and just develop a better feel and confidence for the water.
As we use a 8 lane pool with roughly 3 swimmers per lane, and prescribing specifics sets to each individual is just impossible. For that reason, I prefer to have our swimmers working on a 1-on-1 when it comes to technique, the coach can focus solely on that athlete, their needs and goals.
1.2 Body type affects technique
On a similar note to the background of each swimmer, the body type also has a huge impact on how you should use your swim stroke.
While the smooth and long glide swimming style is easy on the eyes and may work for a very specific type of swimmer that tend to do very well in high performance swimming, its definitely not the most appropriate style for most swimmers.
To hold a long stroke, one needs a powerful kick to avoid any momentum loss, otherwise the stroke becomes an “accelerate, decelerate, accelerate, decelerate” type of movement and that is certainly no the most efficient way to swim.
Then we have the main component in the swim kick which is ankle flexibility. Triathletes, especially men, tend to have very pool ankle flexibility due to all the running and cycling, ankles and lower leg muscles are chronically tight which makes kicking almost impossible, in fact most triathletes couldn’t kick across the pool without getting to the other side in total exhaustion.
Another challenge with aiming to build a better swim kick is how much energy, or leg muscle glycogen that work will take that could be better used when cycling or when running. On race day, muscle glycogen is your primary source of energy and applying a strong kick for the entire swim length will only lower the amount of energy left for the bike and run
1.3 Pool VS Open Water – different environments
Going back to the stroke types, we have your typical ‘glider’ that suits a tall male athlete with a strong kick, and the second option is a short and choppier stroke with a very fast turnover rate, that is the recommended stroke for most triathletes and also used by some pool swimmers, especially shorter athletes doing long distance events. The difference comes from the environment you are swimming at. Quoting my colleague Alun Woodward (ironguides UK) on his article published by Triathlete Magazine:
“First let’s start by understanding that “open water swimming” is not about extending the lane in your pool into an empty, 1500-meter long, flat water course with a lane rope on each side (as some swim instructors have recently suggested). Instead, open water swimming as experienced by the vast majority of Age Group swimmers is a churning, rough-and-tumble experience in which all the rules of pool swimming are broken! How long have you been able to hold a delicate, careful, well thought out stroke in a race?
That’s right – about 10 seconds! With every stroke there seems to be something to impede your progress and stall you in the water: Chop from the wind, other swimmers’ elbows, someone pulling on you or swimming overtop of you, ocean swell, murky water, air bubble froth, feet impeding your ability to catch water, and so on. It’s like swimming in a washing machine and needing to re-accelerate with every stroke! Because of this constant interference and challenge at every stroke, the truth about triathlon swimming is that to improve your abilities in the open water you need to do almost the opposite of what you did to develop swim technique in the pool!”
Choppywaters, wind, ‘White caps’, sighting, drafting, wetsuit, makes triathlon swimming very unique
2) Cycling, Running training and its impact on swimming training
Lets start with the fact that triathletes are fatigued all the time from the accumulate training they do. Very often we have some athletes who cycled or ran in the morning of our evening swim session. Their legs are still fatigued, maybe sore and with less than ideal glycogen stores. One can’t expect a strong swim kick out of this combination.
This connects to my favourites training gear in the pool. The pullbuoy, paddles (and ankle bands for very experienced swimmers). They can be used separately or in different variations according to the goal of the session and level of swimmer.
The main benefit of the paddles+pullbuoy is to provide a little help to the swimmer, the pullbuoy will give the swimmer a lift, taking the struggle out of swimming, then one can focus on the workout intensity and other technique details.
The hand paddle will lower the swimmer heart rate while increasing the muscle load, this results in the swimmer being able to train very hard even on a fatigue state from a morning run or ride. The swimming arms will take all the work.
You may ask if this isn’t “cheating” and that on race day triathletes can’t swim with paddles or pullbuoys, then we need to think about the race day circumstances. First, most swims are done in the ocean and due to the different density of salty water to the pool, one can float a lot more and that simulates the same lift from the pullbuoy. So not only using a pullbuoy will help you in training but it is also specific to ocean swims.
The other factor is that fatigue levels on race day will be inexistent unlike in training, any experienced athlete will freshen up some before a race and that will allow him to swim faster and with a better technique than what this same athlete would be able to do in training conditions.
And finally, a lot of races, especially in North America, Australia and Europe, are wetsuit legal swims. And anyone who has swam in a wetsuit knows how much extra lift that provides you and also the extra stress on the shoulders. So other than swimming in a pool in your wetsuit, another way to train specifically for it is to use pullbuoy+paddles for a large part of your swim sessions.
3) Swimming as part of cycling or run training
3.1 Allocating your training hours to swim fitness
Looking into a weekly training plan of a typical age group triathlete, we would see 2-3 swims per week along with 2-3 bikes for a total of 6 to 9 weekly sessions, to make it simple, lets say that our athlete is spending 2h30 (2x 75min sessions) in the pool every week, and is training for a Half Ironman Distance event, where the swim is 1.9km and will take around 30 minutes, those are average numbers to a working age grouper with family and other commitments outside of training.
Which training programme do you think would get you not only faster to transition one, but also fresher for the bike and run:
Option 1: Traditional Pure Swimmers programme, 50% of Main set/Fitness work (1h15 focused on specific fitness)
Option 2: Triathlon Swimming programme, 100% of Main set/Fitness work (2h30 focused on specific fitness)
3.2 Balancing your swimming training with cycling and run training
The next step that impacts your swim session is the type of work you did before that swim session on the bike and run, and the type of work you will be doing tomorrow.
ironguides training approach is based on hormonal balance, and the reason why our swim session is on Monday, and is focused on speed and strength, isn’t a coincidence. After a long weekend on the bike and run, usually the only available time for age groupers to go long, the endurance stimulus that you got from the weekend will trigger a catabolic hormonal reaction on your system, and Monday’s session mitigates that process by triggering anabolic stimulus such as increasing growth hormone and testosterone levels. You know those all out sprints with hand paddles? They aren’t much different than lifting in the gym, but specific to your sport.
This not only allows you to train hard, but also is healthier as avoids the typical ‘aerobic breakdown’ that most triathletes deals with.
We like to say that triathlon is swimbikerun and not swim+bike+run, both in training and race day all disciplines are connected. Your swim training of today is planned based on your cycling training of yesterday and the run training of tomorrow
4) Swim fitness impact on bike run on race day
Now that we’ve discussed the training differences of a pool swimmer and a triathlete, we also need to look into the race day requirements
We saw that triathlon is swimbikerun and not swim+bike+run, or in other words, your swim fitness on race day will have an impact on your bike and run splits.
If you are walking the last third of your ironman marathon for example, the culprit could be in your swim fitness. The fatigue only accumulates during the day and it may ‘pop’ on the run especially if combined with other poor race day decisions related to nutrition and pacing.
One very typical scenario is the experienced swimmer who thinks he can get away with very limited swim training over the long course races, while this swimmer may still be able to finish the swim at a decent split, is very likely he will pay a high price later in the race. One thing is to be fast, another is to be fit, and fitness is everything when it comes to triathlon.
I hope the above article clarifies the difference of pool swimming training VS triathlon swimming training and help you to focus your efforts on what works. Make sure the swim program you are following understand the needs of triathlon swimming.
Happy laps,
Vinnie Santana, ironguides Head Coach
ironguides is the leading Lifestyle Facilitation company for athletes of all abilities. We provide coaching and training services, plans and programs, as well training education, health and fitness products to help you learn and live a healthy lifestyle. Come get fit with one of our monthly training subscriptions, event-specific training plans, coaching services, or a triathlon training camp in an exotic location! ironguides also provides Corporate Health services including Corporate Triathlons, Healthy Living retreats and speaking engagements. At ironguides, your best is our business!
Ironman 70.3 World Championships, Taupo, New Zealand
Seymur 1st overall in 2h01’45
Andrea 2nd M40-49
Good opportunities at the Laguna Phuket Open Water Swim Race, by Trihub
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