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

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March 2020

Dear athletes, below the updates for the upcoming month:

*Classes cancelled until 30th of April.
*Bike challenge on Strava.
*Weekly virtual group rides on Zwift.
*Maintain swim fitness with strength sessions.

Enjoy your training,

Members Updates 

As all sport facilities remain closed and there is recomendation to stay home all classes cancelled from 18th of March untill 30th of April.
All memberships frozen for 44 days.

 Weekly Virtual Bike classes  

From Tuesday, 7th April we will start our weekly virtual meet-ups on Zwift leading by coach Ivan Vlasenko

Every Tuesday: Ironguides meet up on Zwift, 19:00 (60-75min, intervals)

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).



The top Ironguides members with:
1. most hours on the bike,
2. most kilometers rode,
3. most elevation gained

in the period from 21st of March to 30th of April will be awarded with prizes!

1. Upload all your bike training sessions from 21.03-30.04.2020 (indoor and outdoor)
2. Must have an active IG membership
3. No limit hours

Ride ON


How to maintain swim fitness while all swimming pools closed?

Luckily, you can still get a good swim workout without swimmimg. Here is a circuit you can manage right in your room. Only body weight is required.

Warm up: 7-10min various hand swings, add jumping jacks at the end of warm up as it require a similar shoulder movements as swimming.

Main set:
1) Hands swings. The principe is to twist back and forth with both hands. Try to unwind them as easily and calmly as possible. It develops the flexibility and mobility of the sholder joints.
2×15 times forward, 2×15 times back with 30 seconds rest in between
2)  Rowing on a slope. This drill is designed to develop a sholder girdle and proper crawl swimming on long arms.
You need to bend over, relax your hands and try to swim – 3×20 times with 30 seconds rest in between.
3) Forearm plank. Press the floor away from you with forearms. You should form straight line from shoulders to heels.
4×30-45seconds with 45 seconds rest
4) Push ups. 4×10-15 repeats with 45 seconds rest in between.
5) The boat. This exercise for your back muscles.
Position – lying on your stomach. Raise straight arms and legs at the same time, stretching your arms forward and legs as far back as possible. Try to lock in this position on the top and then slowly dropping down.
2×10-12 repeats
6) Regular squats. A little bonus if you keep your arms extended over your head ‘streamline style’.
2×15 repeats with 30-45 seconds rest in between.
7) Kicking. Lying on your back, flat against the floor. Lift your legs over the floor and kick.
4×15-20 seconds wth 30 seconds rest in between.
8) Crawl in plank. Get ready in plank position and do alternate strokes with your hands.
3×25 seconds.

Important: do everything calmly and properly. No rush

Camps Calendar 2020     

Our camp calendar is now confirmed for 2020. Each camp will have a different purpose and focus on either a specific distance or skill. We may be adding more events in 2020. Stay tuned via newsletter and Facebook group!

23-24 May, HUA HIN – Ironman & Long Distance Cycling Camp

Long distance camp. Ideally for athletes racing Ironman events in the middle of the year or if you want to get some long hours done to build a base for the rest of the season. Registration now open

1-2 AUG, HUA HIN – Hills & Skills Camp

All about up and down. This camp has the goal to improve your technical skills in the hills. There will be technical sessions as well as practical.

23-25 OCT (long weekend), LOCATION TBC – Mixed Camp

With a 3 day weekend, we will have the opportunity to mix things up a bit more. We are planning a combination of all the elements of the other camps: skills, hills, long sessions, race simulation. Location to be confirmed, either Phuket or Hua Hin

Q1 2021 – Ironman 70.3 Specific

Following the 2020 camp, this camp will prepare you both physically and help you set your strategy to perform at your best at the Ironman 70.3 distance

Open Water Swim Session @Taco Lake

Coached sessions

Open water Swim Session – May (date TBC)

Open water wim session 
0800-0830 – Arrival & Gear prep
0830-0915 – Warm up (800 to 1600m or open water skills workshop)
0915-1000 – Race Simulation + cool down (1600m)

Total distances (approx):
Beginner – 2,400m
Intermediate – 3,000m
Advanced – 3,200m

-Free for members
-600THB drop in non-members (book here)
-Includes access to the lake, a personal safety buoy, locker & shower.

*Taco lake is ~1h drive from Central BKK


Coached Sessions

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


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


Monthly coached velodrome sessions:

*Next velodrome session: March 14 

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

When: Saturdays @7.30-9.30am (technique drills starts at 7.30am)

*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 instead. Same meeting point


Weekly Coached Sessions

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


*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:


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

Starts at 5.900thb/month (more)

Sponsors & Discounts: 


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

TRI-DASH THAILAND: 10% OFF at any event during 2020 – use our coupon code on the members area when registering for the race

 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 – 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 > 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

Racquet Club @google map – Map 1

Racquet Club Map 2

Velodrome @ Rajamangala Stadium (Hua Mak)

Running Track by National Stadium BTS (next to MBK)

In This Issue

Squad Sessions – Updates:
• Cycling
• Running

• Events & Races Calendar 
 Members Updates 

Articles & Videos:
Exclusive squad article & Training Plan

 Tri Gear: ironguides Apparel

Membership & Coaching Service Offers 
 Free eBook: ironguides’ Triathlon Secrets

Squad location 

Website Refresh

We refreshed our website! Did you notice? Check out our new look at

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