Dear athletes, below the relevant updates for the upcoming month
*6th December Swim is cancelled (Father’s day & Public Holidays)
*Race Report: ironguides draft legal triathlons & Open water swim race
*End year break dates announced Dec 20th to Jan 9th
The last month was all about racing. We hosted 3 events, the lake swim race at Taco and two triathlons, Sprint and Olympic Distance in the draft legal format. These were on the same weekend as Laguna Phuket Triathlon was supposed to be and the goal was to fill in the gap and boost motivation as well as pick up some different skills by racing in a different format.
There are three Tri-Dashes within the next 10 weeks, so for December and January we are focusing on the training, the timing as perfect as we believe in ‘reverse periodization’, which means work on speed first, and slowly build the distance towards the longer races happening later in 2022, so for now, its all about speed and short races.
Enjoy your training,
Vinnie Santana
ironguides Head Coach
Race Report & Members Updates:
Best images from the Draft Legal weekend of racing 20-21 November @Pranburi
Results:
SPRINT DISTANCE – MEN
Name
FINAL
Kenshin
1:00:29
Romain
1:00:49
Golatat
1:02:15
SPRINT DISTANCE – WOMEN
Name
FINAL
Vansa
1:14:42
Mujiratat
1:23:47
Gam
1:24:39
OLYMPIC DISTANCE
Name
FINAL
Zach
2:02:51
Victor
2:05:14
Romain
2:06:22
—- ironguides Team Swim Race – 30th oct 2021
Our open water event at Taco Lake is in the books. It was perfect weather for our 2 loop cable swim (about 1.4k).
Twelve swimmers competed in the event. The swimmers were divided into two teams of six. Each individual swimmer contributed to his or her team’s score.
Congratulations goes to Team Sanook consisting of Mathias, Vanza, Vicki, Mike, Vinh and Gam for just edging out Team Sabai Sabai made up of Zachary, Vinnie, Helder, Andrew, Ben and Finola. Every swimmer put in a strong effort.
The finishing places were:
1. Mathias
2. Zachary
3. Vinnie
4. Vanza
5. Mike
6. Helder
7. Vicki
8. Andrew
9. Vinh
10. Ben
Tie for 11. Gam and Finola
Thank you event sponsor U-Jamu herbal drinks for the prizes
—- Train like the World Champion & Olympic Champion – the science of our track workouts explained
While the ironguides training Method may come across straight forward and simple, there’s a lot more science behind the workouts we do together.
Last month Coach Champ got you to alternate in between 2 efforts, which he called 10k pace (or short course triathlon intensity) and marathon/half marathon pace (or 70.3 and Ironman intensity), we can translate that to scientific terms of Anaerobic Threshold and Aerobic Threshold when lactate reaches 4.0mmol and 2/0mmol respectively. Each intensity is specific to a certain distance, we often spend most of the workout at around 4.0mmol to develop or anaerobic threshold (or FTP for the cycling friendly terms), when we switch back and forth, we build the ability to be more efficient at 2.0mmol since you put your body in a stage it must clear the excess of lactate from the previous set WHILE you are cruising at your race pace.
We add to this the component of pacing (being in control of your speed and associating with effort) and technique at each effort, and we have a simple yet effective workout. “The Norwegians” (World Champion Gustav Iden pic below on a long run, likely targeting 2.0mmol) collect their lactate via blood from ear lobe whilst on their training run to make sure they are exact at those numbers, we can however get pretty close with perceived effort.
Swimming
Coached Sessions at Racquet club
IMPORTANT:
*SESSION CANCELLED ON DECEMBER 6TH (PUBLIC HOLIDAY & FATHER’S DAY)
*LAST SESSION OF THE YEAR 15TH DECEMBER
Free for coached athletes & club members (1x week only)
600thb for drop in athletes (book & pay online, in advance)
Running
Weekly Coached Sessions
*LAST SESSION OF THE YEAR 14TH DECEMBER
Where: National stadium (warm up 200m blue track ) When: Wednesdays @18.30-20.00
Cost:
*Free for members & coached athletes
*400thb for drop in athletes (book & pay online, in advance)
Cycling
We are planning quarterly sessions at the velodrome which is currently closed, meanwhile refer to your training plan for a structured workout, you can download the sessions to Zwift or Trainerroad and upload to the app folder, they will appear under Custom workouts. More instructions in the members area of our app
Download file from the ironguides app and move to zwift folder
You can now let zwift guide your ironguides training
Includes access to weekly sessions, ironguides member status (preferred pricing on events & apparel)
3 Months – Sessions + Training Plan + Coaching Access: 2 options
Run Sessions only: 4500 THB per 3 months
Run + Swim Sessions: 6500 THB per 3 months
Includes access to training plans via app, quarterly email with Coach to structure your training plans, weekly sessions, ironguides member status (preferred pricing on events & apparel)
All Training Plans are available in 2 loads, high and low (# of hours and training days) as well as 3 levels of workouts (beginner, intermediate, advanced)
Plans available
Ongoing Triathlon (short course & overall development)
Balanced Running (5, 10k & overall development)
16-weeks Ironman 70.3
20-weeks Ironman Full
Bike Development, Swim Run maintenance
Run Development, Swim Bike maintenance
Swim Development, Bike Run maintenance
How it works: Sign up for the plans package, fill in the questionnaire with goals & background, discuss with the coach your 3 month plan, start training. Watch our explainer video.
Build an Online Community
The message board is more structure, a good place to find training buddies doing the same training plan and sessions as you on non-coached days. Organize trips to races or events. Stay updated on coaching announcements
The social wall is a casual place to exchange information such as racing opportunities, training photos, members updates.
Manage your Performance
A training log to manage and log your training information with special features such as performance calculators and training performance analysis
Desktop View of your training plan. Mobile version also available
Manage your Performance – Mobile Performance analysis
Members! We need to confirm your membership status
Regarding the time left on your membership, and you can track it following the steps in this video using your login access on our homepage footer (if you can’t retrieve yours, reply to this email).
We are offering our members 3 options – we need you to confirm via this form your preferred option:
a) Run Only Classes (+ bonus training plan and access to the ironguides app). This membership will run at a third of the usual rate (ie 20 days will be frozen monthly).
b) Swim + Run Classes (+ bonus training plan and access to the ironguides app). This membership will run at two third of the usual rate.
c) Maintain membership frozen until you are comfortable to come back to training
If you opt for option B, you will also need to select in the form one day to come swimming. Both days will offer the same workout, for now and all levels are welcome. Pick the day that best suits you.
if we dont hear from you, we will maintain the membership frozen by default Here is the form
–
OTHER SPONSORS AND PARTNERS
Find the discount code at the message board of our app
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/
UJAMU: 10% OFF at any event during 2021 – use our coupon code on the members area when registering for the race https://ujamu.net/
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