Dear athletes, below updates for training in February:
* Group sessions resumed * Swimming classes at Raquet club on Monday (Advance group). 2 waves of 5 athletes (19-19:55, 20-20:55). * Run track sessions on Tuesday, 18:30 (Thephasadin track) * Virtual bike sessions on zwift on Wednesday 18:40 * Swimming classes at Raquet club on Thursday (Beginner/Intermediate group). 2 waves of 5 athletes (19-19:55, 20-20:55). * Open water swim session at Tako lake on Saturday, 8:30 * For timely updates follow our Facebook page
Enjoy your training,
Members Updates
We resumed our group training sessions with weekly swim, bike (virtual), run and monthly group ride at Sky Lane
Swim at Raquet club.
Please note that Monday’s session for Advance level only and class on Thursday for Intermediate/Beginner level.
As we follow the rules of Raquet club we have to spread our Monday’s and Thursday’s class in 2 waves. First wave of 5 athletes (19:00-19:55) and second wave of 5 athletes (20:00-20:55). Please comfirm with coach Ivan time that you join the class.
Run Track at Thephasadin stadium
We back on track. Every Tuesday 18:30
Virtual bike session on Zwift
We keep our meet ups on Zwift every Wednesday 18:40.
Open water swim at Taco
Weekly open water swim + run session at Taco lake every Saturday, 8:30am – great way to start your training weekend.
Brik session at Sky lane
Monthly bike+run session confirmed on 28th February 7:30am
Non members. Drop in option available as
1) Swim session at Raquet club (limited 1-2 spots per day), please book in advance.
Cost: 600 thb
2) Run session at track
Cost: 350thb
3) Open water swim+run at Tako lake
Cost: 600 thb
4) Brik session at Sky Lane – 350 thb
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, 18:40 (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).
Running
Weekly Coached Sessions
Where: National stadium (Thephasadin track) When: Tuesday @18.30-19.50
Cost:
*Free for club members & coached athletes
*350thb for drop in athletes (book & pay online, in advance)
Open Water Swim+Run Session @Taco Lake
Weekly coached sessions, Saturday 8:30am
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
10:00 Short run off the swim Total distances (approx): Swim:
Beginner – 1,600m
Intermediate – 2,000m
Advanced – 3000m Run:
2-4km
Cost:
-600THB (book here)
-Includes access to the lake, a personal safety buoy, locker & shower.
We want you to stay focused and motivated with a race in the first quarter of 2021.
Commit to race on March 7th, if all goes well, the TOA race at Sam Roi Yot (Sprint, Olympic or Duathlon), however as a back up, we are also setting up a training camp on that same weekend, at that same venue, which includes a Duathlon Race simulation on day 2 and a long ride + swimrun on day 1. Registrations will open depending on travel & other restrictions as well as the status of the TOA event. More updates on the ironguides FB group.
Distances for the Duathlon Race Simulation: 6.5k run + 44k bike (or 22k for beginners) + 6.5k run
Photo: Sam Roi Yot Camp Venue (from our camp in Jan.2020)
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/
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.
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