Dear athletes, below the relevant updates for the upcoming month
* New way to feature on ironguides medal Monday for our athletes
* New ironguides record for Ironman distance and more WC slots
* Ironguides summer meet up throwback
* Cycling day trip in Khao Yai announced in August
Don’t forget to join our Facebook Group for the latest updates and our Whatsapp group for urgent schedule changes!
New way to feature on medal Monday for our athletes
Dear athletes, in order to make sure that we don’t miss anyone during our weekly medal Monday posts, we have created a new page where you can submit your most recent race results in order to be featured on the following week’s post.*In order to be featured, you need to either be a coached athelete, be signed up for swim or track sessions, OR have purchased a training plan.*Click here, or go to https://www.ironguides.net/medalmonday/ then follow the steps explained in the page.
New ironguides Bangkok Ironman record and more world champs slots.
Congratulations to Victor for finishing IM Les Sables d’Olone in 9h11min, breaking the ironguides Bangkok record! Congrats Victor, you showed us that it’s possible to perform at a high level while holding a very demanding career, constant business trips and balancing with your family and active social life.Another 2x world champs slots!
Ironman 70.3 Subic Bay, Philippines:
Vincent Pena at IM70.3 Subic Bay, Philippines- 2nd M60-64 in 6h00’12Ironman 70.3 Desaru, Malaysia:
Coach Agnes – 1st F40-44 in 5h26
Tanya – 2nd F30-34 in 6h03
Thank you for those who came to the ironguides summer meet up!
See you all back in training, and have a good and active summer.
New cycling day trip in Khao Yai announced.
Dear athletes, we are pleased to announce our next quarterly cycling session on August 23rd in the beautiful national park of Khao Yai. Please read the next few posters for more information. Book via the website. (click here)
ironguides apparel available for sale
The ironguides running singlets are available to purchase on the ironguides website! Very light and breathable material.
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
Dear athletes, below the relevant updates for the upcoming month
* Velodrome session this weekend
* More IM70.3 world champs slots
* Race results at Core X Tri
* Ironguides pre-summer meet up
* New hydration partner announcement
Don’t forget to join our Facebook Group for the latest updates and our Whatsapp group for urgent schedule changes!
Reminder: quarterly cycling session this coming Saturday!
When & Where: Saturday May 24th, 7am at the Hua Mak Stadium Velodrome (map attached)
Who: free for ironguides triathlon club members + coached athletes. 400thb drop in for swimming, running members or visitors – Book on our website (https://www.ironguides.net/local_squads/bangkok/)
Schedule:
0700-0730: Warm up
0730-0900: Main set
No running off this time.
Back up Plan:
If the velodrome is closed or raining, you have 2 options:
a) I will offer a technique / bike handling session at the venue
b) You can cycle/drive to the skylane and train there
More Ironman 70.3 slots for ironguides athletes!
IRONMAN 70.3 FLORIDA (swim cancelled) Lindsay Nickel 1st AG & World Champs slot – 4h09
IRONMAN 70.3 DA NANG Victor Audience – 2nd AG 4h21 Emma Rickard – 3rd F30-34 AG & new PB 5h15
Antoine Blum 5h45
Selim – First timer in 6h45
Race report – Core X Tri
Congrats team ironguides for taking 9 poidum spots throughout every race distance at the Core X Tri.
A true showcase of how strong and fit everyone is. We keep training !
X-100 (2k swim / 80k bike / 18k run) Seymur Caglayan – First overall in 3h36 Andrea De Caprio – 3rd overall in 4h06 Kipsan Beck – 1st M50+ in 4h10 Cynthia May – 1st F18-29 in 5h47 Vinnie / Victor / Romain – 2nd Team Relay in 3h42
Olympic Distance Nicholas Charlwood – 2nd overall in 2h15 Vincent Pena – 3rd M50+ in 2h33
Sprint Distance Anna Lobanova – 3rd overall in 1h20 Luxsanun Putchakan – 3rd 40-49 in 1h40
Ironguides pre-summer meet up
When & Where: Saturday June 14th, 6.30PM at Blue Parrot Bangkok. here for the address
Who: ironguides athletes, family & friends
Come celebrate the results of Semester 1 and the summer break
ironguides apparel available for sale
The ironguides running singlets are available to purchase on the ironguides website! Very light and breathable material.
SPONSORS AND PARTNERS
Find the discount codes at the members area of our website (login at the footer of ironguides.net)
NEW partner alert! – WILDER HYDRATION
We are pleased to announce our new hydration partner WILDER. Ironguides members get an exclusive 20% off on their electrolyte solutions.
Free sample gels or Waffles one group session per month + Exclusive ironguides athlete discount 25% off (less than 1USD per gel!)
————
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
Dear athletes, below the relevant updates for the upcoming month
* Ironguides athlete finishes 2nd overall at T100 Singapore & Sam Roy Yot results
* Velodrome Session confirmed, Saturday 24th May
* Calendar Updated: Muangthai Triathlon in July and Man of steel Malaysia in August
* Coaches’ pre-race advices video on YouTube
Don’t forget to join our Facebook Group for the latest updates and our Whatsapp group for urgent schedule changes!
Race report – Age group win & 2nd place overall for Victor at T100 Singapore
Congratulations to Victor for his amazing performance at the T100 Singapore, finishing in 4h10 in very hot and humid conditions. A true example of dedication and consistency over the years.
Race report – Overall win and many podiums at Muangthai Sam Roy Yod
Congrats to the team for bringing home 12 podiums at the Muang Thai Triathlon in Sam roi Yot, including 2 overall wins – Seymur and Vansa, and 4x top 3s overall!
STANDARD
Men
Seymur – overall winner
Victor – 1st M70-74kg & 3rd overall
Dani – 2nd M70-74kg
Kipsan – 1st M65-69kg
Otto – 3rd M75-79
Women
Coach Agnes – 1st F60-64kg
Tanya – 3rd F60-64kg
May – 1st 49kg & under
SPRINT
Men
Thomas – 1st M59kg & under and 3rd overall
Alastar – 3rd M59kg & under
Women
Vansa – Overall winner
Magali – 2nd F50-54kg
Pre-race advices from coaches available on YouTube
The video of team ironguides’ pre-race briefing is now available for free on the ironguidesTV YouTube channel. This live session gives you great insights, as well as top tips to nail your next triathlon race.
link to the video: click here
New race announced for the end of August New triathlon announced for August 9th-10th – Man of Steel Location – Putrajaya, Malaysia
Distances – 3km/130km/30km
There is also an aquathlon and a kids race.
ironguides apparel available for sale
The ironguides running singlets are available to purchase on the ironguides website! Very light and breathable material.
*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
May 24th velodrome session @huamak velodrome BKK
When & Where: Saturday May 24th, 7am at the Hua Mak Stadium Velodrome (map attached)
Who: free for ironguides triathlon club members + coached athletes. 400thb drop in for swimming, running members or visitors – Book on our website
Schedule:
0700-0730: Warm up
0730-0900: Main set
No running off this time.
Back up Plan:
If the velodrome is closed or raining, you have 2 options:
a) I will offer a technique / bike handling session at the venue
b) You can cycle/drive to the skylane and train there
— CALENDAR 2025
Q3 2025 – TBC
Q4 2025 – TBC – Khao Yao Cycling day trip
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
Dear athletes, below the relevant updates for the upcoming month
* ironguides goes 1-2 overall with Coach Agnes & Emma at IM 70.3 Puerto Princesa + world champs slots
* Songkran dates announced, sessions cancelled 14th & 16th April, memberships credited
* Velodrome Session confirmed, Saturday 24th May
* Calendar Updated: New Triathlon in April, Phuket
* New ironguides running singlets available
* Members discount 10% for ironman 70.3 Da Nang, Vietnam 2025
Don’t forget to join our Facebook Group for the latest updates and our Whatsapp group for urgent schedule changes!
What a weekend in Puerto Princesa, Philippines! Overall win, 2nd overall, 2x World Champs qualifiers, 2x 4th places and PB’s
Female Coach Agnes won the female overall in 5h33, World Champs qualified Emma 2nd overall, age group win and World Champs qualified
Anna 4th F30-34 and new PB in 6h03
Men
Slavik new PB in 5h52
Yigit in 5h52
Vincent 4th place M60-64 in 6h01
Anand in 6h03
Members and coached athletes special discount
10% OFF Ironman 70.3 Vietnam in Da Nang (11th May) for members and coached athletes! We managed a last minute discount, offer is valid until end of March. If you are interested, reach out to info@ironguides.net
Members and coached athletes special discount 10% OFF Ironman 70.3 Vietnam in Da Nang (11th May) for members and coached athletes! We managed a last minute discount, offer is valid until end of March. If you are interested, reach out to info@ironguides.net
Songkran dates
Songkran being just around the corner, please keep in mind that sessions on April 14th and 16th are cancelled. Club Members will get one week extended on their memberships
ironguides apparel available for sale
NEW!
The ironguides running singlets are available to purchase on the ironguides website! Very light and breathable material.
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
Stronger Knees, Stronger Races: Managing Meniscus Pain for triathlete
Triathletes push their bodies to the limit, but knee pain—especially Medial meniscus tears—can slow you down. The constant pounding from running and cycling, combined with stiff hips, poor leg balance, and weak ankle control, can put extra stress on the knee, leading to injury.
The good news? Many meniscus tears can be managed effectively with the right treatment approach. If your tear is mild or moderate, conservative treatment is often the best option!
Dear athletes, below the relevant updates for the upcoming month
* ironguides Bangkok ranks #1 in Thailand in the Ironman Ranking 2024
* Members updates: We are now on Whatsapp! Group for urgent schedule changes!
* Velodrome Cycling Session confirmed for 15th march
* Calendar Updated: 2x Long Distances Triathlon in Thailand in 2025
* Chiang Mai Triathlon & Cycling Trip 2026 – Save the date!
* Article from Le Physio Clinic: Stronger Knees, Stronger Races – Managing Meniscus Pain for triathlete
Dont forget to join our Facebook Group for the latest updates and our Whatsapp group for urgent schedule changes!
ironguides Bangkok ranked #1 in Thailand, Ironman ranking 2024
We had over double the points of the 2nd place.
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!
Help us rank in 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:
We are now on WhatsApp!
Our WhatsApp group exclusively for urgent updates or changes regarding our sessions such as change of running tracks, any last minute issues as well to share our monthly newsletter.
You can expect no more than 2-3 messages per month on a quiet month
Members and non-members are welcome, but messages are only sent by admin
Asian Cup in Putrajaya, Malaysia
Congrats Seymur, on collecting some more points for the world ranking, finishing in 28th place, with the 12th best run of the day in 16’24 for the 5k (sprint distance tri), not much slower than a few olympians in the race, we are proud of your work.
*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
When & Where: Saturday March 15th, 7am at the Hua Mak Stadium Velodrome (map attached)
Who: free for ironguides triathlon club members + coached athletes. 400thb drop for swimming, running members or visitors – Book on our website
Schedule:
0700-0730: Warm up
0730-0900: Main set
No running off this time.
Back up Plan:
If the velodrome is closed or raining, you have 2 options:
a) I will offer a technique / bike handling session at the venue
b) You can cycle/drive to the skylane and train there
Q1 2025 – March 15th – Velodrome Session 7am
Q2 2025 – May 10-11th – Hua Hin Endurance Weekend
Q3 2025 – TBC
Q4 2025 – TBC – Khao Yao Cycling day trip
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
Stronger Knees, Stronger Races: Managing Meniscus Pain for triathlete
Triathletes push their bodies to the limit, but knee pain—especially Medial meniscus tears—can slow you down. The constant pounding from running and cycling, combined with stiff hips, poor leg balance, and weak ankle control, can put extra stress on the knee, leading to injury.
The good news? Many meniscus tears can be managed effectively with the right treatment approach. If your tear is mild or moderate, conservative treatment is often the best option!
Stronger Knees, Stronger Races: Managing Meniscus Pain for triathletes – by Le Physio Clinic
Triathletes push their bodies to the limit, but knee pain—especially Medial meniscus tears—can slow you down. The constant pounding from running and cycling, combined with stiff hips, poor leg balance, and weak ankle control, can put extra stress on the knee, leading to injury.
The good news? Many meniscus tears can be managed effectively with the right treatment approach. If your tear is mild or moderate, conservative treatment is often the best option!
Why Conservative Treatment is Recommended?
Many triathletes recover well with non-invasive treatments because:
✔️ Protecting the Meniscus is Key – Preserving as much of the meniscus as possible supports knee stability and shock absorption for long-term joint health.
✔️ Effective Non-Surgical Management – Many athletes with minor or degenerative tears regain function and strength through targeted therapies.
✔️ The Body’s Natural Healing Process – Tears in the outer meniscus (which has a good blood supply) often repair over time.
✔️ Pain & Function Can Improve with Proper Care – A structured treatment plan can reduce pain, restore movement, and support knee stability for training and competition.
Recover Faster with the Right Treatments
If you’re dealing with meniscus pain and looking for conservative treatment, here are some effective treatment options to consider:
Pain Management Therapy – Radiofrequency therapy reduces knee pain by improving circulation and targeting pain nerves.
Peripheral Magnetic Stimulation – Helps relax overactive muscles, strengthen key knee-supporting muscles, and improve control.
Taping for Stability – Supports the knee, giving you the confidence to return to high-impact training.
Knee Rehab & Pilates – Strengthens the quadriceps, hamstrings, and core, promoting knee stability and enhancing overall performance.
Stronger, Pain-Free Training Starts Here!
At Le Physio Clinic, we specialize in helping endurance athletes recover stronger through advanced therapy and therapeutic Pilates.
Our protocol is committed to keeping Ironman athletes pain-free and at their best. Whether you’re recovering from a knee injury or want to bulletproof your body for peak performance, our expert treatments and therapeutic Pilates can help you stay strong, train harder, and race faster.
—
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 – link in bio) to take advantage of this exclusive offer
Ready to recover smarter?
Feel free to schedule a consultation with us at your convenience. We offer an initial consultation at no charge.
“ Move Well Feel Well “
_________________________
LINE ID : @lephysioclinic
ADD AUTO : https://lin.ee/zXphwKv
CALL : 092-2469955
What’s app : +66922469955
“Location: Le Physio Clinic, a premier physical therapy facility situated on the B2 level (lowest basement floor) of the Interchange Building, adjacent to BTS Asoke and MRT Sukhumvit stations. Complimentary parking is available for up to 2 hours.”
Dear athletes, below the relevant updates for the upcoming month
* Members updates: Chiang Mai Triathlon & Cycling camp
* Bollox & ironguides Challenge – results
* Article – Yes you can get faster at 50 (and beyond)!
* Pattana Triathlon Festival – added to 2025 race calendar
Dont forget to join our Facebook Group for the latest updates!
Category 1 – Maintenance Prize: 1x gel & 1x waffle for all athletes who finish the maintenance frequency & volume challenge. minimum weekly frequency:2x each discipline: swim 1h of net time, run 1h30min, bike 2h30min
NO ONE
Members Updates & Race report:
— Sri Lanna Triathlon, Chiang Mai
Olypic Distance
Otto – overall winner
Mike – 2nd place overall
Emma – 3rd overall female
ironguides Team – 2nd place in the relay
Tanya – 2nd F30-39
Duathlon
Agnes – 1st overall female
Congrats to Slavik, Morgan, Matt, Vincent, Olivier, Ruj and Akiyo on the near podium performances, PBs and overall fighting a tough course!
Chiang Mai Cycling Day Trip
85km with 1600m of elevation on the Samoeng Loop. Next Chiang Mai Trip: Dates TBC
ironguides collaboration with Triathlete Magazine: Yes you can get faster at 50 (and beyond)!
None of us are immune from the body’s natural physiological decline over time. Indeed, we will all slow down at some point. But at what age and by how much? The success stories of the athletes below should not only raise our collective notion of what’s possible in life’s second half but also offer proof that when it comes to endurance events such as Ironmans and 70.3s: Some of us — with proper training and the right mindset — can still get faster after 50.
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
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.
Lindsay Nickel 1st AG & World Champs slot – 4h09
Victor Audience – 2nd AG 4h21
Emma Rickard – 3rd F30-34 AG & new PB 5h15
Coach Agnes won the female overall in 5h33, World Champs qualified
Sri Lanna Triathlon, Chiang Mai
Andrea 2nd M40-49
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