ironguides Bangkok newsletter: Stay updated on what our group is up to!

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Dear athletes, below updates for upcoming weeks/months of lockdown:

* Group sessions only on weekends
* Swimmimg classes at Raquet cancelled
* Run track sessions cancelled
* Group rides on weekends
* Virtual bike sessions on zwift every Tuesday and Thursday 18:40-20:00
* One and three months membership packages with 50% discount (new
* We got a camp and or a race on March 7th 
* For timely updates follow our Facebook page

Enjoy your training,

Members Updates 

Bike focus, lockdown plan.

We create 2 options for our members:

Option 1. Freeze memberships 50% with 3 weekly sessions.
Tuesday: Zwift meet up (hill repeats) 18:40-20:00
Thursdsday: Zwift meet up (VO2max repeats) 18:40-20:00
Saturday: Group ride+short run off as option (Beginner group), 7am
Sunday: Group ride + short run off as option (Advance group), 7am
Option 2. Freeze memberships for lockdown period but access to virtual zwift meet ups.

Non members. Drop in option still available as weekly package.

Cost: 600 thb
Package include: 1 group ride in one of the day ( Saturday beginner group or Sunday advance group ) + 2 virtual bike sessions on Zwift.

Last race weekend of 2020 brought few podium spots for Ironguides squad both in Ranong and Bangkok 

2 overall podiums and few age group awards for the team in Ranong.

Seems Navy triathlon will be "A" race in the first quater of 2021. 

Meantime in Bangkok Kipsan Beck proved that he is ''king of dash'' with top 3 finishes over weekend, on Saturday Dash distance and Sunday – Long Dash. Also taking overall win by points at GC for 2020 season!!

Not to forget about our new Ironguides athlete, who join our squad early 2020 and getting award "Rockie of the year" – k'Gam
(18min improvement on the same course). Keep it up!

Even with less race in the schedule its important to keep training regulary and consistently. When race pop up – you ready to smash it!

Weekly virtual bike session on Zwift 

We keep our weekly virtual meet-ups on Zwift leading by coach Ivan Vlasenko

Every Tuesday and Thursday: 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).


Coached Sessions at Racquet club 

CANCELLED during lockdown period

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


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


Group ride bike sessions every weekend.


Where: Meeting point seven-eleven near Ban Thap Chang Airport link station ( location )

When: Saturday and Sunday @7:00-10:00am 

Note: please note our first group ride Sunday, 10th January for both levels. Coach Vinnie will lead advance group and coach Ivan will lead beginner group. 

*Free for club members
*600thb for drop in athletes as weekly package, including access to Zwift meet up  (book & pay online, in advance)



Weekly Coached Sessions

Run group sessions cancelled during lockdown period

Where: Thephasadin track
When: Tuesdays @6.30-7.50pm


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


Open Water Swim+Run Session @Taco Lake

Coached sessions

Open water group sessions cancellend during lockdown period

Open water swim session 
0815-0830 – Arrival & Gear prep
0830-0900 – Warm up (800 to 1100m or open water skills workshop)
0915-1000 – main set

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

-600THB (book here)
-Includes access to the lake, a personal safety buoy, locker & shower. 

*Taco lake is ~1h drive from Central BKK


Ironguides social dinner on 23rd December

Squad celebrating end of the 2020 year and wishing a sporty year ahead 

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 options  

  • 1 month membership: 2500thb
  • 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:


  • Access to all sessions
  • Personalized training plan
  • Email with your coach
  • Apparel voucher

Starts at 5.900thb/month (more)

We got a race on weekend of March 7th!   

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)

More information – or 

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


Find the discount code inside your training plan / login area:

TRI-DASH THAILAND: 10% OFF at any event during 2020 – use our coupon code on the members area when registering for the race


 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 – 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 > booking option is on the top of the page > Select desired class

2) Select date > Confirm availability > Fill in name + email > Send

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

Racquet Club @google map – Map 1

Racquet Club Map 2

Running Track by National Stadium BTS (next to MBK)


In This Issue

Upcoming Races Special – Coach Course Review
 Profile The Colless couple  
 Articles from the Coaches  

 Tri Gear: 2014 trisuit and bike jersey are ready 

 Special Offer: Off-Season Triathlon Training Subscription Plan
 Free eBook: ironguides' Triathlon Secrets


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