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

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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)

Enjoy your training,

Visit ironguides Bangkok

The Warm Up (Head Coach Notes)

Dear Members,

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,
Vinnie Santana
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

2016 = 1h24’30
2017 = 1h25
2018 = 1h25
2019 = 1h19’30

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)

Registrations are open, max of 25 participants.


Sessions cancelled in April (Songkran): 11th & 14th

Coached Sessions at Racquet club 

  • Where: Racquet Club (Map below).
  • Time: 18.30-19.50pm
  • MONDAY: Technique Focus + Conditioning.
  • THURSDAY: Conditioning Focus + Technique


  • Free for coached athletes, tri-club members (1x week only), swim club members (1 or 2x week)
  • 600thb for drop in athletes (book & pay online, in advance)


Sessions cancelled in April (Songkran): 13th 
April 6th is ON (Chakri holidays)

Where: National stadium (warm up 200m blue track )
When: Wednesdays @18.30-20.00


*Free for members & coached athletes
*400thb for drop in athletes  (book & pay online, in advance)

Membership & Coaching Services

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

  • Cost: 400 THB running sessions, 600 THB swimming sessions. Payment online, in advance (non-refundable)

3 Months – Sessions Only Membership: 4 options  

  • Run Sessions only: 2500 THB per 3 months
  • Run + Swim Sessions: 4500 THB per 3 months
  • Swim Sessions only 1x week: 4000 THB per 3 months
  • Swim Sessions only 2x week: 6500 THB per 3 months

Includes access to weekly sessions, ironguides member status (preferred pricing on events & apparel)

Personalized Coaching + Sessions:


  • Access to all sessions
  • Customized training plan
  • Weekly communication with your coach
  • Member status

Starts at 5.900thb/month (more)

Sponsorship Deals – Optima Bikes Partnership renewed: 

We have renewed our multi-year partnership with Thai bicycle and wheels brand Optima Bikes. ironguides athletes and members get discounts exclusive prices – must have a valid membership

  • 20% off for Omega Frameset (Price 69,900) with free Aero caliper brakes (7500THB.)
  • 10% off for Carbon Wheels
  • 5% off for Omega Completed Bike

In this month’s newsletter, learn more about Optima Wheels options (prices shown are pre-discount)

Sponsors & Discounts:


Find the discount codes at the members area of our website (login at the footer of


The exclusive prices for ironguides members – email for more information:

  • 20% off for Omega Frameset (Price 69,900) with free Aero caliper brakes (7500THB.)
  • 10% off for Carbon Wheels
  • 5% off for Omega Completed Bike

TRI-DASH THAILAND: 10% OFF at any event during 2022 – use our coupon code on the members area when registering for the race

UJAMU: 10% OFF Ujamu herbal drinks – use our coupon code when checking ou

XTERRA WETSUITS: 65% OFF most wetsuits – use our coupon code when checking out (you may need to ship via forwader such as

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