Ironguides Bangkok – April 2021 Updates

* We add second weekly swim for our athletes
* Swimming classes at Raquet club on Monday and Thursday, 19:30
* Run track sessions on Tuesday, 18:30 (Thephasadin track)
* Virtual bike sessions on Zwift on Wednesday, 18:40
* Monthly Sky Lane session confirmed on 4th April, 7:30am
* Sessions cancelled 12-15th April – Songkran holidays
* For timely updates follow our Facebook page

Enjoy your training,

Members Updates 

– Sessions cancelled on 12,13,14 and 15th April – Songkran holidays

Swim at Raquet club.

Weekly classes on Monday and Thursday, 19:30-20:50 for all levels

Run Track at Thephasadin stadium
Every Tuesday 18:30

Virtual bike session on Zwift 
We keep our meet ups on Zwift every Wednesday 18:40.

Monthly Sky Lane session 

Brik (run+bike) session confirmed on 4th April, 7:30am

Non members. Drop in option available as

1) Swim session at Raquet club
Cost: 600 thb
2) Run session at Thephasadin track
Cost: 350 thb
3) Brik session at Sky Lane
Cost: 350 thb

Weekly virtual bike session on Zwift 

We keep our weekly virtual meet-ups on Zwift leading by coach Ivan Vlasenko

Every Wednesday Ironguides meet up on Zwift, 18:40 (80min, main set: short intervals/hill repeats 30-180sec to improve your VO2max)

How it works: 
You need Zwift membership and the right set-up at home, ideally including a smart trainer with resistance and the Zwift Companion app on your phone.
In order to be able to join the meet-up, you need to follow “Ivan Vlasenko” on Zwift and Zwift Companion Application.
Once you follow  he will be able to invite you for a “meet-up”, and you need to accept the invitation in the app. It will appear in your planned events in the app.
You must connect to Zwift and start riding by yourself by clicking on “ride” at least 5 minutes before the official starting time. You can select any map, it does not matter. DO NOT click on “Ride with Ivan Vlasenko” on the menu page, else you might miss the official meet-up.

Once “in the game”, you should be able to click on “join Ivan Vlasenko’s meet-up” on the bottom left of the screen. The blue button will appear 5 minutes before the start of the meet-up. We will all be cycling on the Zwift stationary trainer for a few minutes until the official start time, use this as a warm-up and make sure you are ready for the ride (water, food, towels, fan, AC etc).

Running 

Weekly Coached Sessions

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

Swimming 

Coached Sessions at Racquet club 

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

Cost:

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

Open Water Swim+Run Session @Taco Lake

Please note, open water swim session cancelled in April due Songkran holidays and Navy triathlon

Open water swim session 
Schedule
0815-0830 – Arrival & Gear prep
0830-0900 – Warm up (800 to 1100m or open water skills workshop)
0915-1000 – main set
10:00 Short run off the swim
Total distances (approx):
Swim:
Beginner – 1,600m
Intermediate – 2,000m
Advanced – 3000m
Run:
3-5km

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

*Taco lake is ~1h drive from Central BKK

Cycling 

Membership & Coaching Service Offers

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

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

Triathlon Club Membership – 3 options  

• 1 month membership: 2500thb
• 3 months membership: 6900thb
• 6 months membership: 11900thb

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

Personalized Coaching:

Includes:

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

Starts at 5.900thb/month (more)

Sponsors & Discounts: 

Bix vitamins 

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

Training and racing gear:

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

https://sport360.co.th/

–
OTHER SPONSORS AND PARTNERS 
Find the discount code inside your training plan / login area:

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

TRI-DASH THAILAND: 10% OFF at any event during 2021 – use our coupon code on the members area when registering for the race http://tridashthailand.com/
Get your code from coach Ivan

 Training Plan library 

Training Plans library updated (workouts in 3 levels Beginner/Intermediate/Advanced):

* 9 Training plans (3 distances in 3 levels): 
Ironman, Half Ironman, Short Course & Duathlon training plans available

* Documents:
-11-page Ironman 70.3 race manual
-Traveling guidelines, Big day – Race simulation workout.
-21 race workouts to your short course plan, ironman recovery guidelines
-guidelines on nutrition, recovery, stress & core training

Access training plan area and sponsor discount codes HERE

Canned Training Plans now in THAI language

โปรแกรมฝึก (ไทย) หรือ คลิก เพื่อดูภาษาอังกฤษ. Training Plans (in Thai) or click here for training plans in English ironguides มีโปรแกรมฝึกที่เหมาะสมกับประสบการณ์และรายการแข่งที่คุณตั้งไว้เป็นเป้าหมาย ทุกโปรแกรมที่ตั้งอยู่บนหลักของ The Method ™ ให้รายละเอียดสำหรับแต่ละครั้งการฝึกสำหรับระยะเวลาที่ดีที่สุดในการเตรียมตัวเพื่อให้คุณอยู่ที่จุดสตาร์ดด้วยความรู้สึกที่ฟิต สุขภาพดี และมีความมั่นใจ

5km Ironguides open Championship

Next edition – May 2021

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

Date: to be announce

Schedule:
18:45 – arrive,
18:50 – 19:25 Warm up run 4-7km

19:30 Beginner group start 2×2,5km
19:35 Intermediate group start 2×2,5km
19:40 Advance group start 2×2,5km
20:00-20:15 Cool down 2,5km

Total session volume: beginner group ~12km, intermediate and advance ~15km

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

Online Booking system for drop in classes   

Online Booking system for drop in athletes

In order to maintain quality of our sessions as our group grows, we now require advanced booking for drop in athletes via our website ironguidesthailand.net – it’s a very easy and simple system and takes less than 2 minutes. Please understand that no more cash payments will be accepted. Note that tri-club members aren’t required to book their presence.

The aim is to increase workout quality to club members while still providing the opportunity for non-members to come in casually & allowing new athletes to try out.

How to make your booking online:

1) Access ironguidesthailand.net > booking option is on the top of the page > Select desired class

–

2) Select date > Confirm availability > Fill in name + email > Send

–
3) Confirm details > finalize payment via paypal > receive confirmation email. No refund since when you book a class you take one limited slot.

 Maps – Squad location

SWIMMING
Racquet Club @google map – Map 1

Racquet Club Map 2

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