Ironguides Bangkok – December 2020 Updates

* Swim sessions cancelled on 7th and 10th  December – Public holidays
* No open water swim sessions during December
* Monthly Sky Lane brik session confirmed on 12th December
* End year break – 2 weeks break ( last day of training 17th Dec, back to group training 4th Jan 2021 )
* Ironguides End year dinner confirmed on 23rd December (place and time TBA)
* For timely updates follow our Facebook page

Enjoy your training,

Members Updates 

Holidays break – 2 weeks

Last session of 2020 – Thursday 17th December – final swim before big Tri-Dash weekend on 19-20 Dec

First session of 2021 – Monday 4th January
All memberships will be frozen for 2 weeks

Ironguides podium at Laguna Phuket triathlon 

Big congratulations to Christopher Mascarenhas Keyes to finish top 3 at recent race of  legends Laguna Phuket Triathlon 2020

Well done Chris and all finishers!

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, 19:00 (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).

Swimming 

Coached Sessions at Racquet club 

• Where: Racquet Club (Map below).
• Time: 7.30pm-8.50pm
• Monday and Thursday, Advanced and Beginner levels. 

Cost:

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

Cycling 

Monthly coached “Sky Lane brik” session:

Next Sky Lane session: 12th December

Running 

Weekly Coached Sessions

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

Ironguides social dinner

To celebrate enf of the year we will have our social dinner on 23rd December!

Time and place TBA on our facebook page

November’s night out with LPT finishers

Open Water Swim+Run Session @Taco Lake

Coached sessions

Weekly Brik session – Open water Swim + run off the lake – every Sunday 8:30am (except race weekend and public holidays)
Please note no sessions in December due race weekends (13th and 19-20th December – CIMB triathlon and Tri-Dash/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

Total distances (approx):
Swim:
Beginner – 1,600m
Intermediate – 2,000m
Advanced – 2,500m
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

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 months option 

• 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)

Hua Hin training camp. Calendar for 2021 is coming soon!   

Training Camp in Hua Hin with Coach Vinnie Santana,

Photo: final camp of 2020 (31.10-1.11)

More information – https://www.ironguides.net/camps/ or info@ironguides.net

Sponsors & Discounts: 

Bix vitamins 

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

Training and racing gear:

Online shop “Sport360” and Compressport Thailand offering you off season deal (buy 2 get 1 free), use promocode ivans360 and get another 10% off

https://sport360.co.th/brand/compressport/

–
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 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

–

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.

 Maps – Squad location

SWIMMING
Racquet Club @google map – Map 1

Racquet Club Map 2

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