Dear athletes, below the relevant updates for the upcoming month
* Last call! 10 days to go for our long distance camp
* Sponsorship deals on bikes, wheels & frames
* Run session confirmed on April 6th (Chakri holidays)
* Songkran dates announced (no classes 11th-14th = 1 week added to your membership)
We are now 10 days away from our camp, we still have some slots if you want to kick start your long distance season with the camp as well as our race simulation
Talking about season, we are now approaching the hottest period of the year combined with a few long races early in May. I’m seeing a lot of you are struggling to even finish workouts in this heat, so I did a post on Social Media page in which I will replicate it below, its a good time to forget a little about the numbers, the garmin pace, lower the expectations and just learn how to read the current conditions (race day & training) to adapt.
And finally, we renewed our partnership with Optima bikes, not only they provide very fast equipment at a great value but the fact it’s a Thai brand based in BKK, means superior Customer Service
Enjoy your training,
ironguides Head Coach
Members Updates – Racing in the heat:
Songkran Dates Announced – Week Long Break
All 3 classes will be cancelled on Songkran Week (11th to 14th), memberships will be credited 1 week. Reminder that on April 6th, also a public holidays (Chakri) we will be running our run session
Ironman 70.3 Vietnam & Why you should lower your time expectations into the race and plan to walk all aid stations.
This is likely going to apply for Pattana 70.3 as well since the run there is rolling and it may be just as hot:
I’m sharing this with some of our athletes, and I figured I would post this here if you also plan to race Vietnam.
I’ve been to Ironman Vietnam 4x to work at the event (2015-2018), the day before the race in the first year in 2015, we had a big team from BKK and I thought “This is going to be a disaster, everyone will be blowing up and walking” as we sat in the shade with the perceived temperature at 42 degrees.
Turns out race day was only “very hot”, the average run split of the top 5 male (minus the fastest & slowest) was 1h23″30. I also checked the other average times
Now, these are world class athletes, capable of running ~1h09-12′ in cooler conditions. If THEY slow down 10-15+min, you can count that the damage on your own time will be much greater (20-30min) unless you are an outlier who handles the heat extremely well.
Why this is important:
a) Vietnam is not a race for fast times – chances are you won’t PB there and you should lower all the expectations.
b) Adjust your race day strategy accordingly, the run:walk protocol works very well here, at worse case scenario, walk & dont rush every aid stations. Be careful with pacing too
c) Adjust your training – you will see our track sessions becoming longer and slower, we still do threshold work (10k pace intervals) but not a lot of very fast intervals for the next 2 months. Attention also with technique, higher stride rate = bonk proof technique.
All that said, the tougher the race, better opportunities there are in terms of placing if you show up fit and execute it well on race day.
Final Call! Long Distance Training Camp & Race Simulation:
C55 events has just announced a ironman 70.3 distance event (non ironman branded) on May 1st and Roboman will also hold a middle distance event Mid May. The below camp is a perfect prep weekend for this 4-6 weeks out.
It will include a race Simulation 1.5k swim / 90k bike / 10k run with 3,000THB symbolic prize purse to spice things up (women get 30min time bonus!) and 16 lucky draw items, as well as a long ride of 130km (90k for beginners), open water swim & a QA session with the Coach.
Many of you are training for Ironman Vietnam 70.3 as well as a full ironman in the summer, this camp will be perfect to transition you into long distance racing, the shortened run will take less out of you while you can still practice pacing, nutrition and race day strategy.
Beginners athletes are welcomed and we have a shorter version too as course will be multilap (2x 750m swim, 3x30km bike, 2.5km run).
Please read the FAQ carefully especially the cut off guidelines as well as cancellations policy (now with an insurance option to keep it simple)