Dear athletes, below the updates for the upcoming month:
* Sessions cancelled on 27,28th July and 12 August – public holidays * Monthly virtual race on Zwift confirmed on 8th August * Velodrome session on 15th August * Aquathlon mini-race confirmed on 16th August @Taco lake * 5km run test confirmed on 28 th August @Lumphini park * Slots still available for Hua Hin Camp in August, 2 dates
Enjoy your training,
Members Updates
* Swimming classes at Raquet club every Monday and Thursday, 19:30
* Run classes on Thephasadin Stadium every Tuesday, 18:30
* Virtual bike sessions on Zwift every Wednesday, 18:00 and 19:15
* Velodrome session confirmed on 15th August
* Open water swim+run session at Taco lake every Sunday, 8:30 (except race weekend and public holiday)
Aquathlon mini race on 16th August
* Monthly virtual bike race on Zwift confirmed on 8th August, 8:00am
* 5k time trial run test in Lumpini park on 28th August, 19:00
* Swimming session on 27th July, run session on 28th July and Zwift bike meet up on 12th august cancelled – Public holidays
Aquathlon mini race @Taco lake
Where: Taco lake When: 16th August 8:30am Mini-race distance: 600m swim + 1,6km run Schedule:
8:15-8:30 Arrive on location
8:30-9:05 Warm up swim 750-1250m
9:15 Aquathlon start 600m (2 laps: 200m+400m) + 1,6km run (800m out and back)
9:45-10:00 Cool down
Cost:
* Free for club members & coached athletes
* 600THB for drop in athletes (book & pay online, in advance here)
-Includes access to the lake, a personal safety buoy, locker & shower.
*Taco lake is ~1h drive from Central BKK
5km time trial run test, 2nd edition
Photo: Kristian Blummenfelt (IM 70.3 WR holder)
Seeking for a race to check your run fitness or just simply missing run events?
Where: Lumpini park (meeting point: 200m from the entrance @Suan Lumphini school (Witthayu road)
When: Friday, 28th August 18:45-20:15
Schedule:
18:45-19:00 arrive on meeting point
19:00 – 19:25 Warm up run 3-5km
19:30 Intermediate group start 2×2,5km
19:33 Advance group start 2×2,5km
19:35 Beginner group start 1×2,5km
19:55 Cool down 1-2km
Total session volume: beginner group 7-8km, intermediate and advance 12-14km
Cost:
*Free for club members & coached athletes
*350thb for drop in athletes (book & pay online)
Results of Ironguides third virtual bike race on Zwift 4.07.2020
Top 7 of Ironguides virtual bike race #3.
Distance: 48,7km with 900m of elevation gain.
1. Ivan Vlasenko 1h25
2. Saha Bhasavanich 1h27
3. Romain Chevalier 1h31
4. Sam Burns 1h38
5. Vunh Nguyen 1h40
6. Francois Garancher 1h45
7. Danil Dachkevitch 2h10
Join us next time to push your limits!
Weekly Virtual Bike classes
We keep our weekly virtual meet-ups on Zwift leading by coach Ivan Vlasenko
Every Wednesday: Ironguides meet up on Zwift, 19:00 (75min, main set: short intervals/hill repeats 30-60sec repeats 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).
Ironguides virtual bike race #4 on 8.08.2020
During raining season this session is a good option for your long training on Saturday morning that include volume and intensity plus of course solid work on the hills… Add 30-45min warm up before the race plus 20min easy spin as cool down and you will get around 3 hours in the saddle.
Cost:
-Free for members and coached athletes
-350thb for drop in athletes.
After payment has done you will get invitation via Zwift companion app.
Awards:
There are special prizes from our sponsors for top 3 men and 1 women
Race mode is ON
Slots still availble for August Camp + Olympic Distance Race Simulation in Hua Hin
Training Camp in Hua Hin with Coach Vinnie Santana
“Some of the best cycling you will ever do, and there’s a race too!”
Slots are still available for the ironguides Training Camp Series in August in Hua Hin with ironguides Coach Vinnie Santana.
Day 1 features a long ride in the morning (75-115k depending on your level), and in the afternoon some technique work in the swim and on the run. In the evening dinner with a lecture on race day strategies.
Day 2 is a race simulation, Olympic Distance.
Dates: August 1-2: Beginner to Intermediate level on the bike. Long ride of ~75km at ~25kph August 22-23: Intermediate to Advanced. Long ride of ~115km at ~30kph
As your fitness increase, so does the race simulation distance. On day 1 we do sessions that will help you perform better on race day, with an easy long ride in the morning, an easy pre-race swim-run in the evening and on Day 2 a race simulation, Olympic Distance
23-25 OCT (long weekend), Hua Hin – Long Distance Camp
Our final camp of the year is focused on long distances, starting with a long race simulation of 2-3k swim, 77k bike and 9.4 to 14.4k on the run, the day after a long ride of 112 to 132km.
Open Water Swim Session @Taco Lake
Coached sessions
Weekly Brik session – Open water Swim + run off swim – every Sunday 8:30am (except race weekend and public holidays)
Open water swim session Schedule
0800-0830 – Arrival & Gear prep
0830-0900 – Warm up (800 to 1600m or open water skills workshop)
0915-1000 – main set
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.
Photo: Kristian Blummenfelt (IM 70.3 WR holder)
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