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

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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

Elevation gain: 973m

More about race course here

Registration is still open on our website

(Book your class >>> Virtual race)

-Free for members and coached athletes
-350thb for drop in athletes. Book here

After payment has done you will get invitation via Zwift companion app.


There are special prizes from our sponsors for top 5 men and 1 women

Race mode is ON

Final Slots for ironguides Club Races & June Camps in Hua Hin   

There are now 3 slots for Camp 1 (June 13-14, Beginners & Intermediate) and 7 slots for Camp 2 (June 20-21 Intermediate & Advanced)

More information & Registration

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.

Open Water Swim Session @Taco Lake

Coached sessions

Weekly Open water Swim Session – Sunday 8:30am 

Open water swim session 
0800-0830 – Arrival & Gear prep
0830-0915 – Warm up (800 to 1600m or open water skills workshop)
0915-1000 – Race Simulation + cool down (1600m)

Total distances (approx):
Beginner – 2,400m
Intermediate – 3,000m
Advanced – 3,200m

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

*Taco lake is ~1h drive from Central BKK


Monthly coached velodrome sessions:

Next velodrome session: 27th Of June

Where: Velodrome inside Rajamangala Stadium (Hua Mak) on Ramkhamhaeng road.

When: Saturdays @7.30-9.30am (technique drills starts at 7.30am)

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

What if it rains or we cant use the velodrome due to any race/event:
*We do a bike technique & skills drills instead. Same meeting point


Weekly Coached Sessions

Where: Supachasalai stadium 400m track
When: Wednesdays @6.30-7.50pm


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

Membership & Coaching Service Offers

Drop in Sessions (book & pay online, in advance)

  • Cost: 350thb run & velodrome sessions, 600thb swim sessions. Payment in advance, non-refundable due to limited slots per class.

Triathlon Club Membership – 3 months option 

  • 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)

Sponsors & Discounts: 


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

Velodrome @ Rajamangala Stadium (Hua Mak)

Running Track by National Stadium BTS (next to MBK)


Coached Sessions at Racquet club not available in June 2020 

  • 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)

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