Dear athletes, below the updates for the upcoming month:
*All memberships freezed for 15 days
*Back to group sessions on Sunday, 7th of June
*Weekly virtual group rides on Zwift
*Monthly virtual race on Zwift
*Velodrome confirmed on 27th June
*ironguides club races series starting in June
*Final slots for Hua Hin Camps
Enjoy your training,
Members Updates
As Bangkok on the next phase of lockdown relaxation (starts 1st of June) some of sport facilities reopened for a day time
All memberships freezed for another 15 days. But we are starting with 2 sessions per week for a month, using 50% of membership value. Running track at Supachalasai stadium on Wednesday 18:30 and Open water swim session on Sunday 8:30am. Also monthly Velodrome session confirmed on 27th of June.
Results of Ironguides first virtual bike race on Zwift 16.05.2020
26,4km with 1100m+ elevation gain
1st Romain Raimbault 1h07
2nd Volker Voit 1h11
3rd Matt Barrett 1h14
4th Saha Bhasavanich 1h14
5th Ivan Vlasenko 1h17
6th Andrea De Caprio 1h24
7th Francois Garancher 1h24
8th Matthias Spruyt 1h33
9th Enguerrand Bernoussi 1h35
10th Vinh Nguyen 1h36
The battle for a crown was spectacular. Light weight Romain dropped one of the fastest cyclist in triathlon Volker (IM 70.3 Dubai – 1h57 bike split) and took a win.
Romain with his prize (Optima helmet)
Weekly Virtual Bike classes
We keep our weekly virtual meet-ups on Zwift leading by coach Ivan Vlasenko
Every Tuesday: Ironguides meet up on Zwift, 19:00 (60-75min, short intervals)
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).
Ironguides virtual bike race #2
Distance: 48,4km on the roads of 2018 UCI Road World Championship
First athlete across the line on our inaugural Sprint race May 23rd
Part of the 5k run course, and swim course buoy in the background on Camp Day 1 – Sprint Triathlon
Long ride (60km or 100km) on Camp day 2
13-14 & 20-21 June, HUA HIN – Sprint Triathlon + Hills Skills + Long Ride
Sprint Distance Triathlon – `Back to it` camp. After some time of quarantine this camp is perfect for you to build back into training and racing mode. We start with a sprint distance triathlon on Saturday morning, a technique bike session in the hills on Saturday the evening and a long ride on Sunday morning
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.
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Open Water Swim Session @Taco Lake
Coached sessions
Weekly Open water Swim Session – Sunday 8:30am
Open water swim session Schedule
0800-0830 – Arrival & Gear prep
0830-0915 – Warm up (800 to 1600m or open water skills workshop)
0915-1000 – Race Simulation + cool down (1600m)
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.
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