Dear athletes, below the updates for the upcoming month:
*Back to group sessions with full schedule
*Monthly virtual race on Zwift confirmed on 4th July
*5k time trial run test on 18th July (Lumpini park)
*Registration for Hua Hin Camp in August now open
Enjoy your training,
Members Updates
We are finally back with full training schedule!
* Swimming classes at Raquet club every Monday and Thursday, 19:30
* Run classes back on Thephasadin Stadium every Tuesday, 18:30
* Virtual bike session on Zwift every Wednesday, 19:00
* Open water swim session at Taco lake every Sunday, 8:30 (except race weekend)
* Monthly virtual bike race on Zwift confirmed on 4th July, 8:00
* 5k time trial run test in Lumpini park on 18th July, 8:00
* Velodrome session, date TBC
* Swimming session on 6th July cancelled – Public holiday
5km time trial run test (NEW SESSION)
Photo: Kristian Blummenfelt (IM 70.3 WR holder)
Seeking for a race to check your run fitness or just simply missing run events? Here is session for you!
Where: Lumpini park (meeting point: entrance @Suan Lumphini school (Witthayu road)
When: Saturday 18th of July 7:15-8:45am
Schedule:
7:15-7:45 warm up (1-2×2,5km) + stretching
7:50 Beginner group start 2×2,5km
7:55 Intermidiate group start 2×2,5km
8:00 Advance group start 2×2,5km
8:30 Cool down
Cost:
*Free for club members & coached athletes
*350thb for drop in athletes (book & pay online)
Results of Ironguides second virtual bike race on Zwift 6.06.2020
Top 7 of Ironguides virtual bike race #2.
Distance: 48,4km with 993m of elevation gain.
1. Romain Raimbault 1h27’10”
2. Ivan Vlasenko 1h27’52”
3.Saha Bhasavanich 1h30
4. Matt Barrett1h34
5. Teerachai Tira 1h36
6. Francois Garancher 1h39
7. Andrea De Caprio 1h40
Join us next time to push your limits!
Weekly Virtual Bike classes
We keep our weekly virtual meet-ups on Zwift leading by coach Ivan Vlasenko
Every Wednesday: Ironguides meet up on Zwift, 19:00 (75min, main set: short intervals 30-60sec repeats 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).
Cost:
-Free for members and coached athletes
-350thb for drop in athletes.
After payment has done you will get invitation via Zwift companion app.
Awards:
There are special prizes from our sponsors for top 3 men and 1 women
Race mode is ON
Registration now open for August Camp + Olympic Distance Race Simulation in Hua Hin
Training Camp in Hua Hin with Coach Vinnie Santana
Day 1 starts with a long ride (75-115km depending on level). In the afternoon a swim+run activation/technical session to prepare for the race, which is on Day 2 in the morning.
Time Trial swim at Amari pool + 10km warm up ride or drive (van provided) to start of the 35k bike + 10k run.
Day 1 of August Camp – Long ride with scenic view of Pranburi Dam
Camp Hotel for swim leg of Olympic Distance race simulation on Day 2
Camp will focus on getting ready for race day and race execution
1-2 AUG, HUA HIN – Olympic Distance + Pre-race sessions
As your fitness increase, so does the race simulation distance. On day 1 we sessions that will help you perform better on race day, with an easy long ride in the morning, an easy pre-race swim-run in the evening and on Day 2 a race simulation, Olympic Distance
23-25 OCT (long weekend), Hua Hin – Long Distance Camp
Our final camp of the year is focused on long distances, starting with a long race simulation of 2-3k swim, 77k bike and 9.4 to 14.4k on the run, the day after a long ride of 112 to 132km.
Open Water Swim Session @Taco Lake
Coached sessions
Weekly Open water Swim Session – every Sunday 8:30am
Open water swim session Schedule
0800-0830 – Arrival & Gear prep
0830-0900 – Warm up (800 to 1600m or open water skills workshop)
0915-1000 – main set
TRI-DASH THAILAND: 10% OFF at any event during 2020 – 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.
Photo: Kristian Blummenfelt (IM 70.3 WR holder)
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