Ironguides Bangkok – January 2024 Updates

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

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Dear athletes, below the relevant updates for the upcoming month

* Group Sessions Restarts on Monday: Swim, Bike and Run
* ironguides endurance weekend in Cha-Am, March 16-17 & Hua Hin May 11-12th
* Members updates: Tridash wins, ironguides Social, Oceanman & Angkorwat Half marathon
* 25% off Training plans for ironguides athletes
* 2023 review and 2024 planning – we need your feedback

Enjoy your training,

Visit ironguides Bangkok

Members Updates & Race report:

ironguides end of year social – 10th December 2023

TRIDASH DECEMBER 2023

Dash Distance
Seymur 1st Overall in under 57min
Kipsan 3rd Overall 1st AG
Gam 4th Overall

Long Dash
Andy V 2nd overall, best bike split
Mai 2nd overall Female
Vincent 1st AG
Oliver new Bike PB

OCEANMAN DECEMBER 2023

5km Open
Lauren & Andrew both Top 10 AG

5km World Championships
Anna in sub 2h

ANGKOR WAT HALF MARATHON – DECEMBER 2023
Matt new PB in 2h14
Blaise in 1h53

Feedback 2023 & 2024 Planning

Please help us improve ironguides Bangkok with our feedback and season planning form. It takes less than 5min and your feedback helps us to keep on improving our club. Anyone can fill this in, from drop in athletes, past members, current members.
https://forms.gle/rttHJoNE2mhFBfwj7

Swimming

First Session of 2024 – Monday 8th January

Coached Sessions at Racquet club

Where: Racquet Club (Map below).
When: Mondays @1830-1950

Cost:

Free for tri-club members, swim only members or 1-on-1 triathlon coached athletes
600thb for drop in athletes (book & pay online, in advance)

Running

First Session of 2024 – Wednesday 10th January

Where: Thephasadin Stadium @National Stadium BTS (map)
When: Wednesdays @18.30-20.00

Cost:

*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

First Session of 2024 – Monday 14th January

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)

CALENDAR 2024
January 14th – Skylane 07.00am
February 11th – Skylane 07.00am
March 16th – Cha-Am Endurance weekend
May 11th – Hua Hin Endurance Weekend
Q3 2024 – TBC
Q4 2024 – Khao Yai day trip, cycling in the hills. Date TBC

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QUARTERLY SESSIONS:

Q1 2024:

ironguides Endurance Weekend + Cha-Am Bikini run – 16-17 March 2024

IMPORTANT: Before you book hotel and the race, this is the time of the year of Sam Roi Yot, it hasn’t been confirmed yet but we may move this event in case if happens within 1 week. Consider delaying the booking of this event until early Feb or so and booking a hotel with a friendly cancellation policy.

Registering for the Bikini Run – there are standard and bikini categories, 5, 10, 21km – most of the race is on normal roads. Register here.

Registering for the ironguides weekend
Add in your info so we can expect you
https://forms.gle/xEj2b68nbcRz1hjr8

Who: Triathlon-Club Members & Personalized Coaching athletes. Outside guests can purchase 1 month triclub membership (2,500THB access to weekly swim+run + quarterly rides)

Tentative Schedule:
Saturday 16th March
0700-1200 – Long Ride in 3 distances
Option 1 – 80km (flat, expected average speed 27-29km/h)
Option 2 – 110km (mostly flat with 1x14km climb, expected average speed 29-31km/h)
Option 3 – 130km (mostly flat with 2x14km climb, expected average speed 32-34km/h)

Meeting point – PTT station Cha Am (opposite to Naresuan Camp)
https://maps.app.goo.gl/QLZ4i9kP3quMX4HWA

1700-1800 – Recovery Swim (1-3km)
Naresuan Camp Swimming pool

Sunday 17th March
Cha-Am Bikini Run
0550am 5km & 10km
0500am 21km

Where to stay – both hotels below are 16km from the race but very close to bike and swim venue:
Budget Friendly:
Coral tree villa hua hin

Family/Luxury
Dusit Thani

Cycling Route – reservoir view

BIKINI RUN – Categories are Bikini or No Bikini

Recovery Swim on Saturday afternoon

—–

Q2 2024:

IRONGUIDES ENDURANCE WEEKEND – HUA HIN – MAY 11-12TH

Endurance Weekend – ironguides Long Bike ride + Hua Hin marathon, half marathon or 10km.

Cost: Free for Triathlon Club Members & Coached athletes. 400 THB for Drop in athletes.

Schedule:

Saturday 11th :
0700-1200 – Long Ride in 3 distances
Option 1 – 70km (flat, expected average speed 27-29km/h)
Option 2 – 105km (flat to rolling with 1x1km very steep climb, expected average speed 29-31km/h)
Option 3 – 115km (flat to rolling with 1x1km very climb, expected average speed 32-34km/h)
1800-2000 – Group Dinner at Supatra by the Sea

Sunday 12th:
0300 Hua Hin marathon
0500 Half marathon
0530 10k

Where to stay – both hotels below are 16km from the race but very close to bike and swim venue:
Budget Friendly:
iSanook Hua Hin

Beach front
Anantasila

Photos from 2023 event:

Memberships, Training Plans & Coaching Services

Drop in Sessions (book & pay online, in advance). Book your class here.

Cost: 400 THB running & velodrome sessions, 600 THB swimming sessions. Payment online, in advance (non-refundable)

Club Memberships – Purchase your membership here.:

Run Sessions only: 2000 THB for 90-Days or 1000 THB for 30-Days
Triathlon Sessions: 5000 THB per 90-Days or 2500 THB for 30-Days
Swim Sessions only: 4000 THB per 90-Days or 2000 THB for 30-Days

Includes access to weekly sessions, ironguides member status (preferred pricing on events & apparel)

Training Plans:

Get a structure for your training. Visit ironguides training plan page here. Starting at 1,000THB/month

Personalized Coaching + Sessions:

Includes:

Access to all sessions
Customized training plan
Communication with your coach
Member status

Starts at 6.900thb/month (more)

Ironguides Training Plans – Now available on Training Peaks

Members gets 25% off, discound code on our website

We are now on Training Peaks! Plans available:

16-Weeks to Ironman 70.3 (Beginner, Intermediate, Advanced). Based on Heart Rate or Power (Cycling).
Sprint (Beginner, Intermediate, Advanced). Based on Heart Rate. Power (Cycling) coming soon
Full Ironman (Intermediate). Based on Heart Rate. Power (Cycling) coming soon
Full Ironman Beginner/Advanced, Olympic (all levels): Coming soon

In this plan you will also find several documents to help you with your training and racing:

Half Ironman race day Manual
Nutrition strategy
how to use heart rate or power zones on race day
how to determine training zones (HR or power)

More information: https://trainingpeaks.com/my-training-plans/ironguides

Sponsors & Discounts:

SPONSORS AND PARTNERS
Find the discount codes at the members area of our website (login at the footer of ironguides.net)

Free sample gels or Waffles one group session per month + Exclusive ironguides athlete discount 25% off (less than 1USD per gel!)

Products
Energy Gels
Energy Waffles

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OPTIMA BIKES

The exclusive prices for ironguides members – email info@ironguides.net for more information:

20% off for Omega Frameset (Price 69,900) with free Aero caliper brakes (7500THB.)
10% off for Carbon Wheels
5% off for Omega Completed Bike

XTERRA WETSUITS: 60% OFF most wetsuits – use our coupon code when checking out (you may need to ship via forwader such as myus.com) https://www.xterrawetsuits.com/products/mens-vector-pro-fullsuit-special