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

* It’s official! Ironman 70.3 Bangsaen back on Feb 18th. Registration opens Tuesday 7th
* Ironman 70.3 Training plan now available on Training Peaks
* Group Cycling Sessions: Day trip to Khao Yai this weekend & Skylane next weekend
* Members updates: World Champs qualifier, sub 3h marathon, overall win at Chiang Mai Triathlon
* Laguna Phuket Triathlon activation sessions
* End of the year 3 weeks break & Strava/Bollox/ironguides challenge – stay fit and win prizes

Enjoy your training,

Visit ironguides Bangkok

The Warm Up (Head Coach Editorial)

Dear Members,

It’s been a while in between drinks, after four years, Ironman 70.3 Bangsaen is officially back on the calendar. Our plan is to replicated an improved version of our 2020 plan which resulted in great results for the team, with many PB’s, World Champs qualifier slots and age group podiums.

Peridization is important, if you are already training hard, a race like LPT or Long Dash is a great way to build short course race pace which will serve as a base for the Ironman 70.3 Training. However if you haven’t done much recently, take your time, doing a Sprint race at the Tridash is a good way to blow the cob webs out of the system then build the volume gradually.

We are offering several different services to help you get fit for the race. The 16-weeks canned plans, offers a great value and is aligned with our triathlon club sessions so you can have a structure to follow the days we don’t train together.

And last but not least, we are putting together two activation sessions the day before Laguna Phuket Triathlon, I will coach them personally, hope to see you there

Enjoy your training,
Vinnie Santana
ironguides Head Coach

Ironman 70.3 Thailand – Road to Bangsaen Training Programme


These will be either adapted to long distance triathlon or there will be two workouts, short course and long course


We will host an additional monthly long ride on the skylane, on the top of the currently quarterly cycling sessions. There will be a cycling session every 2nd Sunday of the month


Get a structure for the other days of the week when you are training alone. The options are

*Ironman 70.3 plans 
*Personalized online coaching


During our 3 weeks break around X-mas and New Years, the Strava Challenge will keep you accountable for your training. With prizes for those who succeed at the challenge

5th – Khao Yai Cycling trip
6th – Start of the 16 week block to Ironman 70.3 Bangsaen
12th – Additional Cycling Sessions @Skylane

10th – Additional Cycling Sessions @Skylane
13th – Last Coached Session of the year
18th – ironguides Strava Challenge – Week 1
25th – ironguides Strava Challenge – Week 2

01st – ironguides Strava Challenge – Week 3
10th – Additional Cycling Sessions @Skylane

11th – Additional Cycling Sessions @Skylane
18th – Race Day: Ironman 70.3 Bangsaen

16th – ironguides Endurance Weekend in Cha-Am

Ironguides Training Plans – Now available on Training Peaks

We are now on Training Peaks! First plans are up, these are the Ironman 70.3 Distance plans in 3 levels, for both athletes training with power or heart rate. The workouts are structured in a way it matches our training schedule (Mondays are swimming, Wednesday intensity runs). Plans available:

  • 16-Weeks to Ironman 70.3 (Beginner, Intermediate, Advanced). Based on Heart Rate or Power.
  • Full Ironman, Sprint, Olympic: 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:

Members Updates & Race report:

World Championships qualification! Saha places 2nd at Ironman 70.3 Langkawi

Sub 3 hour marathon! Lindsay Nickell goes 2h59’28” at the Lisbon marathon

Andrew – overall winner of Chiang Mai Triathlon


Nov 19th – Laguna Phuket Triathlon, Phuket
Dec 3rd – Tridash, Bangkok
Feb 18th – Ironman 70.3 Thailand, Bangsaen

Exclusive discount for ironguides athletes for Laguna Phuket Triathlon, on November 19th! Our members & coached athletes now enjoy 10% off registration price.

As a long time partner with the race (can we outnumber the pic below some 7-8y ago!?), we managed this discount as long as we help them with some social media content. If you are interested in registering:

1) Write me a message and I will provide you an individual discount

2) post 1x social media posts #LPTisYOU + tag OR (in case of no social media), we send a short video or photo of you training for LPT that we can use in the final LPT2023 video

More info on Asia’s most traditional triathlon, there is the traditional distance (1.8k swim/50k bike/12k run) as well as a Sprint Distance, Duathlon & Relay:


Coached Sessions at Racquet club 


  • 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)


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


*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)


Quarterly Sessions + Additional Sessions @Skylane leading to Ironman 70.3 Bangsaen

Aditional Cycling Sessions leading into Ironman 70.3 Bangsaen

Meeting point – Under the roof structure by entrance (pic below)
When: Briefing at 07.20am, starts at 7.30am 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)

Khao Yai day trip NOVEMBER 5th
WhereNoen Homme Cafe (approx 2h30 drive from BKK)
When: Sunday, November 5th @09.15am (leaving 9.30am)
Who: Triathlon-Club Members & Personalized Coaching athletes. Guests can book a drop in via our website


Tentative Schedule:
0915-0930 – Ride Briefing
0930-1200 – 3 routes (beginner total = 67k, intermediate 83km, advanced 95km) meeting at the top for coffee break
1200-1300 – Coffee break
1300-1400 – Downhill to coffee shop
1400- Drive to BKK

What to Bring:
-Spare inner tube, pump, tyre levers
-Plenty of Water & Food
-Cash for park entrance (400thb) & food

Sponsored by Bollox (@bolloxenergy)
each rider will get 1 bollox gel & 1 energy waffle
About Bollox Energy
12 Gels = 11.77 USD (15.70 USD full price)
12 waffles = 12.83 USD (17.10 USD full price)
*25% OFF – Discount code on ironguides member page


October 8th – Skylane (0730am start at the bridge post track entrance)
November 12th – Khao Yai day trip
December 10th – Skylane
January 14th – Skylane
February 11th – Skylane
March 16th – Cha-Am Endurance weekend

End Year Break + Strava Challenge by Bollox & ironguides

Holidays Break – 3 weeks:
Last session of 2023 – Wednesday 13th December
First session of 2024 – Monday 8th January
All memberships credited 3 weeks

ironguides & Bollox Challenge – Stay fit in the holidays season:

If you are racing Ironman 70.3 Bangsaen, the holidays season is crucial in your preparation, this is not time for an off-season. But as our group takes a break (most members are traveling), we created an online challenge to keep you motivated.

Top Prize = 6 Bollox gels + 6 Bollox waffles. Athletes must log 15+ hours of training
2nd Prize – 4 Bollox gels + 4 Bollox waffles. Athletes must log 10+ hours of training
3rd Prize – 2 Bollox gels + 2 Bollox waffles. Athletes must log 8+ hours of training
Extra Prize – 1 Box of gel or waffle (winners choice). Athlete with most hours logged in 3 weeks

*Join ironguides Strava Group 
*Use a smart watch to upload all your training from Dec 23rd to Jan 5th
*Must do a minimum of 2x a week of each discipline for 60min (ie, cant just ride)
*Must have an active triathlon membership or be a coached athlete

About Bollox Energy @bolloxenergy
12 Gels = 11.77 USD (15.70 USD full price)
12 waffles = 12.83 USD (17.10 USD full price)
*25% OFF – Discount code on ironguides member page

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:


  • Access to all sessions
  • Customized training plan
  • Weekly communication with your coach
  • Member status

Starts at 5.900thb/month (more)

Sponsors & Discounts:

Find the discount codes at the members area of our website (login at the footer of

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

Energy Gels
Energy Waffles


The exclusive prices for ironguides members – email 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

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