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!
Rules:
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
MAINTAIN SWIM FITNESS
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
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Open Water Swim Session @Taco Lake
Coached sessions
Open water Swim Session – May (date TBC)
Open water wim session Schedule
0800-0830 – Arrival & Gear prep
0830-0915 – Warm up (800 to 1600m or open water skills workshop)
0915-1000 – Race Simulation + cool down (1600m)
TRI-DASH THAILAND: 10% OFF at any event during 2020 – use our coupon code on the members area when registering for the race http://tridashthailand.com/
Training Plan library
Training Plans library updated (workouts in 3 levels Beginner/Intermediate/Advanced):
* 9 Training plans (3 distances in 3 levels):
Ironman, Half Ironman, Short Course & Duathlon training plans available
* Documents:
-11-page Ironman 70.3 race manual
-Traveling guidelines, Big day – Race simulation workout.
-21 race workouts to your short course plan, ironman recovery guidelines
-guidelines on nutrition, recovery, stress & core training
Access training plan area and sponsor discount codes HERE
Canned Training Plans now in THAI language
โปรแกรมฝึก (ไทย) หรือ คลิก เพื่อดูภาษาอังกฤษ. Training Plans (in Thai) or click here for training plans in English ironguides มีโปรแกรมฝึกที่เหมาะสมกับประสบการณ์และรายการแข่งที่คุณตั้งไว้เป็นเป้าหมาย ทุกโปรแกรมที่ตั้งอยู่บนหลักของ The Method ™ ให้รายละเอียดสำหรับแต่ละครั้งการฝึกสำหรับระยะเวลาที่ดีที่สุดในการเตรียมตัวเพื่อให้คุณอยู่ที่จุดสตาร์ดด้วยความรู้สึกที่ฟิต สุขภาพดี และมีความมั่นใจ
Online Booking system for drop in classes
Online Booking system for drop in athletes
In order to maintain quality of our sessions as our group grows, we now require advanced booking for drop in athletes via our website ironguidesthailand.net – it’s a very easy and simple system and takes less than 2 minutes. Please understand that no more cash payments will be accepted. Note that tri-club members aren’t required to book their presence.
The aim is to increase workout quality to club members while still providing the opportunity for non-members to come in casually & allowing new athletes to try out.
How to make your booking online:
1) Access ironguidesthailand.net > booking option is on the top of the page > Select desired class
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2) Select date > Confirm availability > Fill in name + email > Send
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3) Confirm details > finalize payment via paypal > receive confirmation email. No refund since when you book a class you take one limited slot.
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