Dear athletes, below the relevant updates for the upcoming month
* ironguides Social December 10th, Sunset drinks at Paradise Lost
* Members updates: 2x Top 10 at Laguna Phuket TriL, World Champs Slots at Ironman 70.3 Puerto Princesa
* End of the year 3 weeks break & Strava/Bollox/ironguides challenge – stay fit and win prizes
*Free for tri-club members, run only members or 1-on-1 triathlon coached athletes *400thb for drop in athletes (book & pay online, in advance)
Cycling
Quarterly Sessions + Additional Sessions @Skylane leading to Ironman 70.3 Bangsaen
Additional Cycling Sessions leading into Ironman 70.3 Bangsaen
Meeting point – Under the roof structure by entrance (pic below) When: Briefing at 07.00am, starts at 7.05am, Every 2nd Sunday of the month Who: Triathlon Club members & Coached athletes Duration: 3 to 6 laps, depending on fitness level & timing of the preparation What to bring: Minimum 2 full bottles (3+ better) of water/sport drinks (we refill every 2-3 laps) + 2-3 portions of carbs per lap (portion ~20-25g)
December 10th – Skylane 07.00am
January 14th – Skylane 07.00am
February 11th – Skylane 07.00am
March 16th – Cha-Am Endurance weekend
May 13th – Hua Hin Endurance Weekend
End Year Break + Strava Challenge by Bollox & ironguides
Holidays Break – 3 weeks:
Last session of 2023 – Wednesday 13th December
First session of 2024 – Monday 8th January
All memberships credited 3 weeks
ironguides & Bollox Challenge – Stay fit in the holidays season:
If you are racing Ironman 70.3 Bangsaen, the holidays season is crucial in your preparation, this is not time for an off-season. But as our group takes a break (most members are traveling), we created an online challenge to keep you motivated.
Prizes:
Top Prize = 6 Bollox gels + 6 Bollox waffles. Athletes must log 15+ hours of training
2nd Prize – 4 Bollox gels + 4 Bollox waffles. Athletes must log 10+ hours of training
3rd Prize – 2 Bollox gels + 2 Bollox waffles. Athletes must log 8+ hours of training
Extra Prize – 1 Box of gel or waffle (winners choice). Athlete with most hours logged in 3 weeks
Rules:
*Join ironguides Strava Group
*Use a smart watch to upload all your training from Dec 23rd to Jan 5th
*Must do a minimum of 2x a week of each discipline for 60min (ie, cant just ride)
*Must have an active triathlonmembership or be a coached athlete
About Bollox Energy @bolloxenergy
12 Gels = 11.77 USD (15.70 USD full price)
12 waffles = 12.83 USD (17.10 USD full price)
*25% OFF – Discount code on ironguides member page
Memberships, Training Plans & Coaching Services
Drop in Sessions (book & pay online, in advance). Book your class here.
Ironguides Training Plans – Now available on Training Peaks
We are now on Training Peaks! First plans are up, these are the Ironman 70.3 Distance plans in 3 levels, for both athletes training with power or heart rate. The workouts are structured in a way it matches our training schedule (Mondays are swimming, Wednesday intensity runs). Plans available:
16-Weeks to Ironman 70.3 (Beginner, Intermediate, Advanced). Based on Heart Rate or Power.
Full Ironman, Sprint, Olympic: Coming soon
In this plan you will also find several documents to help you with your training and racing:
Come celebrate the end of the year with a sunset drink at the ironguides social 
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